FODMAP food list
933 foods, scored 0–100.
Search any food to see its FODMAP score, triggers, and safe portion — based on published FODMAP research. Lower is gentler: 0 means eat freely, 100 means heaviest FODMAP load. 112 foods marked bands also carry a full serving-size ladder: exactly how much stays low.
Score bands:Low 0–30Moderate 31–70High 71–100
933 foods
a2 milkbands — has a serving-size ladderHigh 80acesulfame potassiumLow 5acorn squashModerate 35agar agarLow 5agave syrupbands — has a serving-size ladderHigh 80aioliModerate 50alcopopModerate 40all-purpose seasoningHigh 72allspiceLow 5alluloseLow 10almondbands — has a serving-size ladderModerate 35almond butterbands — has a serving-size ladderModerate 45almond flourModerate 35almond mealModerate 45almond milkLow 10amaranthLow 15amaranth porridgeModerate 65anchoviesLow 5aperol spritzModerate 40appleHigh 80apple cider vinegarLow 10apple juiceHigh 88apple pieHigh 75apple sauceModerate 65apricotModerate 70apricot jamModerate 45arrowrootLow 5artichokeHigh 95artichoke heartbands — has a serving-size ladderHigh 75arugulaLow 5asafoetidaLow 5asiagoLow 5asparagusbands — has a serving-size ladderHigh 80aspartameLow 5avocadobands — has a serving-size ladderModerate 55avocado oilLow 2baba ganoushModerate 55baby cornLow 15baconLow 10bacon rashersLow 5bagelHigh 76baguetteHigh 73baked beansHigh 78baked potatoLow 3baking chocolateLow 25baking powderLow 5baking sodaLow 3balsamic vinegarLow 15bananabands — has a serving-size ladderModerate 35banana breadModerate 55barleyHigh 80barley malt syrupModerate 55basilLow 5basmati riceLow 3bay leafLow 5bbq sauceModerate 55bean sproutsLow 8beefLow 5beerLow 20beetrootbands — has a serving-size ladderModerate 50bell pepperLow 12berry smoothieModerate 35biscuitModerate 40black beansbands — has a serving-size ladderModerate 50black coffeeLow 10black olivesLow 10black pepperLow 5black teaLow 12black-eyed peasModerate 60blackberrybands — has a serving-size ladderModerate 70blackcurrantLow 25bloody maryModerate 35blue cheeseLow 8blueberrybands — has a serving-size ladderLow 20boiled chickpeasHigh 72boiled eggLow 2bok choybands — has a serving-size ladderLow 10bone brothHigh 75borlotti beansModerate 62boysenberryModerate 55bran cerealHigh 85bran flakesModerate 65brandyLow 5brazil nutLow 12bread and butter picklesModerate 45breadcrumbsModerate 40brieLow 8briocheModerate 68broad beansHigh 80broccolibands — has a serving-size ladderLow 25broccoli stalksbands — has a serving-size ladderModerate 55broccoliniLow 30brown riceLow 8brown sugarbands — has a serving-size ladderLow 10brownieModerate 50brussels sproutsbands — has a serving-size ladderModerate 45buckwheatLow 10buckwheat flourLow 12buckwheat pastaLow 15buckwheat porridgeLow 18bulgurbands — has a serving-size ladderModerate 55burger bunModerate 55burger pattyModerate 45burrataModerate 35burritoHigh 75butterLow 5butter beansbands — has a serving-size ladderModerate 58butter chickenModerate 70buttermilkbands — has a serving-size ladderHigh 72butternut squashbands — has a serving-size ladderModerate 45cabbagebands — has a serving-size ladderLow 20cacao nibsLow 25cacao powderbands — has a serving-size ladderLow 15caesar saladModerate 55cakeModerate 58camembertLow 8candy barModerate 50canned chickpeasLow 20canned cornLow 20canned lentilsbands — has a serving-size ladderLow 25canned mushroombands — has a serving-size ladderLow 20canned peach in juiceModerate 45canned tomatoesbands — has a serving-size ladderLow 28cannellini beansModerate 55canola oilLow 2cantaloupeLow 25capersLow 10caramelModerate 50cardamomLow 8carrotLow 5cashewHigh 85cashew butterHigh 85cashew cheeseModerate 60cashew milkModerate 45cashew nutsHigh 75cashewsHigh 75cassavaLow 10cauliflowerModerate 35cavolo neroLow 10celeriacLow 15celerybands — has a serving-size ladderModerate 35cereal barModerate 50chai latteModerate 60chamomile teaModerate 60chapatiModerate 66cheddarLow 5cheeriosModerate 45cheese pizzaHigh 80cheese spreadModerate 35cheese-flavoured snacksModerate 60cheesecakeModerate 55cherrybands — has a serving-size ladderModerate 70cherry tomatobands — has a serving-size ladderLow 15chestnutLow 10chewing gumModerate 45chia puddingLow 25chia seedLow 15chicken breastLow 5chicken caesar saladModerate 55chicken nuggetsModerate 65chicken thighLow 5chickpea flourHigh 72chickpea pastaLow 25chickpeasbands — has a serving-size ladderModerate 45chicory rootHigh 90chilliLow 15chivesLow 5chocolate cakeModerate 50chocolate chip cookiesModerate 60chocolate hazelnut spreadLow 20chocolate hoops cerealModerate 50chocolate ice creamModerate 55chocolate milkModerate 65chocolate-coated nutsModerate 45chocolate-coated wafer barModerate 55chorizoHigh 85ciabattaHigh 72ciderHigh 75cinnamonLow 5clementineLow 15clingstone peachHigh 72clotted creamLow 22clovesLow 10cocoa powderbands — has a serving-size ladderLow 20cocoa puffsLow 25coconutbands — has a serving-size ladderLow 25coconut aminosModerate 55coconut creambands — has a serving-size ladderModerate 48coconut fleshModerate 40coconut flourModerate 40coconut milkbands — has a serving-size ladderLow 25coconut oilLow 3coconut sugarModerate 40coconut waterModerate 50coconut yogurtLow 25coffee with milkModerate 55colaLow 25colbyLow 6cold brew coffeeLow 10coleslawModerate 50
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