What foods are high/low in FODMAPs

High and Low FODMAP Foods

Your FODMAP Food Guide to confident eating

Navigating a low FODMAP diet can feel confusing, but understanding which foods are high or low in FODMAPs is a key step to taking control of your Irritable Bowel Syndrome (IBS) symptoms. At FODMAP Friendly, we’re here to help make it easier with scientifically tested and certified foods, helpful resources, and practical tools. Our goal is to give you the knowledge to eat with confidence.

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What are High and Low FODMAP Foods?

FODMAPs are a group of carbohydrates that can cause digestive symptoms in people with IBS. They are found naturally in many everyday foods. For some, eating too many of these can trigger uncomfortable symptoms. The low FODMAP diet is a proven, evidence-based approach to managing these symptoms by temporarily limiting high FODMAP foods.

At FODMAP Friendly, we simplify this process for you. We provide reliable, scientifically tested information and practical tools to help you make confident food choices without all the guesswork.

Learn more about the Low FODMAP Diet

Discover how FODMAP Friendly tests foods

Food Group	Low FODMAP	High FODMAP

Vegetables	Aubergine, bok choy, beetroot, broccoli, carrots, corn, tomato, lettuce, zucchini, cucumber, eggplant, olives, potato, pumpkin, spinach, green beans	Asparagus, artichoke, mushrooms, cauliflower, garlic, onion, shallots, spring onion bulb, leek bulb, peas
Fruits	Strawberries, kiwi, blueberries, raspberries, pineapple, oranges, unripe banana	Apple, mango, pear, peaches, nectarines, cherries, plums, watermelon, dried fruit
Breads, Cereals, Flours & Grains	Gluten free bread, sourdough bread, gluten free pasta, rice, quinoa, polenta, plain rice crackers, oats/porridge, muesli without dried fruit or honey	Wheat, barley, rye bread, wheat pasta/noodles, couscous
Meat, Poultry, Fish, Legumes, Beans & Nuts	Fresh meat, chicken & fish, eggs, tempeh, firm tofu, small amounts of canned lentils, chickpeas and butter beans. Macadamias, peanuts, pumpkin seeds/pepitas, walnuts	Crumbed & battered meats, marinades, sauces & gravies with onion or garlic, most legumes/pulses. Cashews, pistachios
Milk, Yoghurt, Cheese	Lactose free milk, lactose free yoghurt, lactose free cream & ice cream, hard cheese, soy milk & soy ice cream made with soy protein, rice & almond milk	Regular cows milk, yoghurt, custard, ice cream and cream
Sugars, Sweeteners & Confectionery	Brown or white sugar, maple syrup, rice malt syrup, stevia, chocolate	Honey, agave, high fructose corn syrup, sugar free lollies/candy, molasses, mints & gum