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Low FODMAP Foods: Complete Chart for IBS

Look up any food to see its FODMAP level, safe serving size, and low-FODMAP alternatives — based on the Monash University database. The fastest FODMAP reference for IBS management.

🗓️ Updated June 2026 Reviewed by Martín Rodríguez

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Reviewed by: Martín Rodríguez (editorial policy ) · Last reviewed: Jun 12, 2026

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The low FODMAP diet — developed by researchers at Monash University in Australia — is the most evidence-backed dietary intervention for Irritable Bowel Syndrome (IBS). Clinical studies show 50–80% of IBS sufferers experience significant symptom relief by reducing high-FODMAP foods. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols: short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the colon, gut bacteria ferment them, producing gas and drawing water — triggering bloating, cramps, and altered bowel habits in sensitive individuals.

The tricky part is knowing which foods are safe. Onions and garlic — staples in most cuisines — are very high in fructans. Regular wheat is too. But many vegetables, meats, hard cheeses, and fruits like oranges or kiwi are perfectly tolerable. Without a quick reference, meal planning becomes guesswork.

This tool looks up any food and tells you its FODMAP level (High/Low), the safe serving size recognized by Monash University, and a well-tolerated alternative when needed. Use the chart below as a quick reference before checking specific foods above.

Note: This tool is informational. The full three-phase FODMAP protocol — elimination, reintroduction, and personalization — should be guided by a registered dietitian trained in FODMAP.

When to use this calculator

IBS symptom management with low FODMAP diet
Registered dietitians and nutrition professionals
Food substitution guidance
Meal planning and grocery shopping
Understanding food triggers for digestive symptoms

Serving-size threshold: where a food flips from low to high FODMAP

Many foods are safe in small portions and become high-FODMAP only above a threshold (Monash University).

Food	Low-FODMAP up to	Becomes high at	FODMAP type
Avocado	30 g (⅛ fruit)	80 g	Sorbitol (polyol)
Sweet corn	38 g (⅓ cob)	75 g+	Sorbitol (polyol)
Oats (dry)	52 g (½ cup)	100 g+	Fructans (GOS)
Canned chickpeas (rinsed)	42 g (¼ cup)	84 g+	GOS (oligosaccharide)
Broccoli heads	75 g	Whole stalks	Fructans (polyol)
Almonds	10 nuts (12 g)	20 nuts+	GOS (oligosaccharide)
Dark chocolate	30 g	50 g+	Fructans / lactose
Ripe banana	1 medium (100 g)	Unripe / 2+ bananas	Fructans (oligosaccharide)

Portion thresholds from the Monash University FODMAP app. The total FODMAP load across a meal stacks — several borderline foods together can trigger symptoms even if each is individually safe.

The five FODMAP groups and their main food sources

What each letter in FODMAP stands for and where it hides in the diet.

Group	Carbohydrate	Main sources
Oligosaccharides — fructans	Fructans	Onion, garlic, wheat, rye
Oligosaccharides — GOS	Galacto-oligosaccharides	Legumes, beans, cashews, pistachios
Disaccharides	Lactose	Regular milk, soft cheese, yogurt
Monosaccharides	Excess fructose	Apple, pear, honey, mango, HFCS
Polyols — sorbitol	Sorbitol	Stone fruit, avocado, sugar-free gum
Polyols — mannitol	Mannitol	Mushrooms, cauliflower, sweet potato

Based on the Monash University FODMAP classification. Onion and garlic (fructans) are the most common IBS triggers because fructans appear even in small amounts and hide in stocks and sauces.

How it works

FODMAP Food Reference Chart

The table below covers the most commonly searched foods, based on the Monash University FODMAP database (the global gold standard). Serving sizes are for the elimination phase — the amount at which the food is considered safe for most people with IBS.

Food	FODMAP Level	Safe Serving	Low-FODMAP Alternative
Onion	High (fructans)	Avoid	Green tops of leek or chives
Garlic	High (fructans)	Avoid	Garlic-infused oil
Apple	High (fructose)	20 g	Mandarin, orange
Pear	High (sorbitol)	Avoid	Kiwi
Ripe banana	Low	1 medium (~100 g)	—
Carrot	Low	Unlimited	—
White rice	Low	Unlimited	—
Oats	Low	up to 52 g (½ cup dry)	—
Regular milk	High (lactose)	Avoid	Lactose-free milk, almond milk
Lactose-free yogurt	Low	up to 170 g	—
Wheat bread	High (fructans)	Avoid	Sourdough spelt (small portion)
Broccoli (heads)	Low	75 g	—
Mushrooms	High (mannitol)	Avoid	Zucchini, eggplant
Tomato	Low	1 small (75 g)	—
Peach	High (sorbitol)	Avoid	Orange, grapes
Canned lentils (rinsed)	Low	46 g	—
Hard cheese (cheddar, parmesan)	Low	40 g	—
Eggs	Low	Unlimited	—
Chicken / beef	Low	Unlimited	—
Blueberries	Low	28 g	—
Strawberries	Low	5 medium	—

The Five FODMAP Groups

Group	Carbohydrate	Main Sources
O Oligosaccharides	Fructans, GOS	Onion, garlic, wheat, legumes
D Disaccharides	Lactose	Regular milk, yogurt, soft cheese
M Monosaccharides	Free fructose	Apple, pear, honey, high-fructose syrup
P Polyols	Sorbitol, mannitol	Stone fruit, mushrooms, cauliflower

How the Low FODMAP Diet Works

The protocol has three phases:

1. Elimination (4–6 weeks): Remove all high-FODMAP foods. Symptoms typically improve within 2 weeks.
2. Reintroduction (6–12 weeks): Systematically reintroduce one FODMAP group at a time, every 3 days, to identify personal triggers.
3. Personalization: Build a long-term diet that excludes only the triggers you can't tolerate — not everything.

Key Facts About FODMAP

50–80% of IBS patients respond positively to a low-FODMAP diet (Monash University clinical studies).

IBS affects ~10–15% of the global adult population.

The elimination phase is temporary — long-term strict restriction may reduce beneficial gut bacteria.

Serving size is critical: many moderate-FODMAP foods are safe in small amounts (e.g., 20 g of apple is safer than a whole apple).

Ripe vs. unripe matters: a ripe banana is low-FODMAP; an unripe green banana is higher in fermentable compounds.

Disclaimer

This tool is for educational reference only. Results are informational and do not replace medical or dietary advice. For the full FODMAP protocol, work with a registered dietitian trained in IBS management.

Example: Apple

Food selected: Apple

FODMAP Level: High — excess fructose (monosaccharide) poorly absorbed in the small intestine

Safe serving: 20 g (about 2 thin slices) to minimize symptoms

Low-FODMAP alternative: Mandarin or orange

FODMAP Level: High · Safe serving: 20 g · Alternative: Mandarin, orange

Frequently asked questions

What foods are low in FODMAP and safe to eat with IBS?

Safe low-FODMAP foods include: white rice, oats (up to 52 g), carrots, tomatoes, zucchini, broccoli heads (75 g), ripe bananas, oranges, mandarins, blueberries, strawberries, eggs, chicken, beef, fish, hard cheeses (cheddar, parmesan), lactose-free yogurt (up to 170 g), and lactose-free milk. These are safe during the elimination phase without causing significant fermentation.

What are the highest FODMAP foods to avoid?

The highest FODMAP foods — those most likely to trigger IBS symptoms — are onion (fructans), garlic (fructans), wheat bread and pasta (fructans), regular milk (lactose), apple (excess fructose), pear (sorbitol), mushrooms (mannitol), peaches (sorbitol), and dried fruit. Onion and garlic are particularly problematic because fructans are found even in small amounts, and many sauces and stocks contain hidden onion or garlic.

Why are onions and garlic so high in FODMAP?

Onions and garlic contain very high concentrations of fructans — a type of oligosaccharide that the human small intestine cannot digest. They pass intact to the large intestine where gut bacteria ferment them, producing gas and drawing water. This is why they are listed as 'Avoid' even in tiny amounts during the elimination phase. A useful workaround: garlic-infused oil contains flavor compounds but the fructans don't dissolve in oil, so it is low-FODMAP.

Is gluten the same as FODMAP?

No. Gluten is a protein found in wheat, barley, and rye. FODMAPs are carbohydrates. However, wheat also contains fructans (a FODMAP), so people who react to wheat may actually be reacting to fructans rather than gluten. The low-FODMAP diet does not eliminate gluten per se — rice and corn, which have no significant fructans, are allowed. This confusion is very common: what many people call 'gluten sensitivity' may actually be fructan intolerance.

Does serving size matter on a low FODMAP diet?

Absolutely. Many foods are low-FODMAP at small servings but high-FODMAP at larger amounts. For example, oats are safe up to 52 g but problematic in larger servings; canned lentils (rinsed) are safe at 46 g but not in larger portions. The total FODMAP load across a meal matters too — eating several moderate-FODMAP foods at once can stack up and trigger symptoms even if each item is individually borderline.

Why is a ripe banana low-FODMAP but an unripe banana higher?

Ripeness changes the carbohydrate composition. An unripe banana contains more resistant starch and fructooligosaccharides, both of which can be fermented in the colon. As the banana ripens, these compounds convert to glucose and fructose in a balanced ratio, reducing the fermentable load. Monash University classifies a ripe banana (yellow with brown spots, ~100 g) as low-FODMAP. Keep bananas until fully ripe before eating them.

How long does the FODMAP elimination phase last?

The elimination phase typically lasts 4–6 weeks. Most people notice improvement within 2 weeks. The goal is not to stay on elimination long-term, but to establish a symptom-free baseline. After elimination, you systematically reintroduce one FODMAP group at a time (every 3 days) to identify your personal triggers. Staying on strict elimination indefinitely is not recommended because it can reduce the diversity of beneficial gut bacteria.

Can I drink coffee, tea, or alcohol on a low FODMAP diet?

Coffee (black, without milk) and most teas are low-FODMAP. However, adding regular milk adds lactose (high-FODMAP) — use lactose-free or plant-based milk instead. Herbal teas vary: chamomile and peppermint are generally safe; some chai blends contain high-FODMAP spices. For alcohol: small amounts of wine (125 ml) and spirits are generally low-FODMAP, but beer contains fructans from barley. Always check specific brands and serving sizes.

Is the low FODMAP diet permanent?

No, and it should not be. The three-phase protocol is designed to lead to a personalized, varied diet that excludes only your specific triggers. Most people discover they are only sensitive to one or two FODMAP groups and can freely eat the rest. Long-term strict elimination is not recommended because many FODMAPs act as prebiotics that feed beneficial bacteria — reducing them permanently can negatively affect gut microbiome diversity.

Sources & references

Methodology & trust

Editorial

Calculadora de salud revisada por el equipo editorial de Hacé Cuentas, contrastada con Monash University FODMAP Diet — Official database and app, según nuestra política editorial y metodología.

Updates

Última revisión: June 12, 2026. Los parámetros se verifican periódicamente con las fuentes citadas.

Privacy

Calculations run 100% in your browser. We do not store or transmit your data.

Limitations

Indicative results. For critical decisions, consult a professional.

📌 How to cite this calculator

Rodríguez, M. (2026). Low FODMAP Foods: Complete Chart for IBS. Hacé Cuentas. https://hacecuentas.com/fodmap-foods-intolerance-chart

Contenido bajo licencia CC-BY 4.0 — reutilizable citando la fuente con enlace a Hacé Cuentas.

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