FODMAP Score

The safe list

Your safe list — not everyone's.

Out of the box: everything scoring 15/100 or under, the tier you build meals on without doing math. Tick the groups that bother you and it becomes personal. Print it, stick it on the fridge.

Which FODMAP groups bother you?

From reintroduction testing or hard experience. Tick them and the list becomes yours: foods carrying your groups drop out, foods that only carry groups you handle move in.

The rock-solid 338

A

acesulfame potassium 5 agar agar 5 allspice 5 allulose 10 almond milk 10 amaranth 15 anchovies 5 apple cider vinegar 10 arrowroot 5 arugula 5 asafoetida 5 asiago 5 aspartame 5 avocado oil 2

B

baby corn 15 bacon 10 bacon rashers 5 baked potato 3 baking powder 5 baking soda 3 balsamic vinegar 15 basil 5 basmati rice 3 bay leaf 5 bean sprouts 8 beef 5 bell pepper 12 black coffee 10 black olives 10 black pepper 5 black tea 12 blue cheese 8 boiled egg 2 bok choy 10bands brandy 5 brazil nut 12 brie 8 brown rice 8 brown sugar 10bands buckwheat 10 buckwheat flour 12 buckwheat pasta 15 butter 5

C

cacao powder 15bands camembert 8 canola oil 2 capers 10 cardamom 8 carrot 5 cassava 10 cavolo nero 10 celeriac 15 cheddar 5 cherry tomato 15bands chestnut 10 chia seed 15 chicken breast 5 chicken thigh 5 chilli 15 chives 5 cinnamon 5 clementine 15 cloves 10 coconut oil 3 colby 6 cold brew coffee 10 collard greens 10 cooking spray 3 coriander 5 corn cakes 10 corn chips 12 corn flour 5 corn nuts 15 corn oil 2 corn pasta 8 corn syrup 10 corn tortilla 8 cornmeal porridge 15 cornstarch 5 crab 5 cream of tartar 3 cucumber 5 cumin 5 curry leaf 5

D

dairy spread 12 dairy-free butter 10 dill 5 dragonfruit 15 dried yeast 5 duck 5 duck fat 2

E

edam 5 eggplant 12 eggs 3

F

fennel seed 10 feta 8bands firm tofu 10 fish sauce 5 flax milk 12 flaxseed 15 flaxseed oil 3 french fries 15 fried egg 3 furikake 15

G

garlic-infused oil 5 gelatin 2 ghee 2 gin 5 gin and tonic 15 ginger 5 ginger tea 10 glass noodles 12 glucose 5 gluten-free bread 15 gluten-free gnocchi 12 gluten-free pasta 10 goat cheese 10 gochugaru 10 gouda 5 grapeseed oil 2 green olives 10 green salad 15 green tea 12 grilled chicken 3 grits 12 ground beef 3

H

halloumi 10bands ham 15 havarti 12 hemp milk 12 hemp seed 12 hot sauce 10

I

iceberg lettuce 5 icing sugar 10 invert sugar 15 italian seasoning 15

J

jasmine rice 3 jelly dessert 15

K

kale 10bands kiwi 10bands

L

lactose-free cheese 2 lactose-free ice cream 15 lactose-free milk 5 lactose-free yogurt 5 lamb 5 lard 2 lemon 5 lemon juice 5bands lemongrass 5 lettuce 5 lime 5 lime juice 5 liver 5 lobster 5 lotus root 15

M

macadamia 10 macadamia milk 10 macadamia nut 10 maltodextrin 5 manchego 5 mandarin 10 maple syrup 10bands margarine 8 mashed potato 10 mayonnaise 8 mct oil 2 millet 8 millet puffs 15 minced beef 3 mint 5 monk fruit sweetener 10 mozzarella 12bands mussels 10 mustard seed 5

N

napa cabbage 10 nori 8 nutmeg 5 nutritional yeast 15

O

oats 15bands olive oil 2 olives 10 omelette 15 onion-infused oil 5 orange 10bands oregano 5 oyster mushroom 10bands

P

palm oil 2 papaya 15 paprika 10 parmesan 3 parsley 4 parsnip 5 passionfruit 15bands pea milk 15 peanut 12 peanut butter 12 peanut oil 3 peanuts 10 pecan 15 pecorino 4 peppermint tea 8 pickled garlic 15 pickled gherkins 15 pickled ginger 10 pickled jalapenos 15 pickled okra 10 pickled peppers 15 pine nut 12 pineapple 15bands plantain 12 plantain chips 15 poached egg 2 polenta 10 polenta flour 10 ponzu 15 popcorn 15 poppy seed 10 pork 5 pork chop 2 potato 3 potato chips 15 potato starch 5 potato sticks 15 prawns 5 prosciutto 5 provolone 6 psyllium husk 15 pumpkin 15bands pumpkin seed 12bands

Q

quinoa 6 quinoa flakes 15 quinoa pasta 10

R

radish 10 rhubarb 10 rice bran oil 2 rice bubbles 15 rice cakes 8 rice crackers 12 rice flour 5 rice krispies 10 rice malt syrup 10 rice milk 15 rice noodles 5 rice paper 5 rice pasta 8 rice porridge 12 rice vermicelli 5 risotto rice 5 roast chicken 3 roast potatoes 10 rocket 5 romaine lettuce 5 rooibos tea 10 rosemary 5 rum 5

S

saccharin 5 saffron 5 sage 5 sake 10 salmon 5 salt 0 salted peanuts 15 sardines 5 scallops 5 scrambled egg 5 scrambled eggs 10 seaweed snack (roasted sheets) 12 sesame oil 3 sesame seed 12 shirataki noodles 8 shortening 2 smoked salmon 3 sorghum 12 soy milk made from soy protein 15 soy sauce 12 sparkling water 5 spinach 8 spring onion (green tops) 10 squid 5 star anise 5 steak 2 stevia 5 sticky rice 5 strawberry 10bands string cheese 10 sucralose 5 sumac 8 sunflower oil 2 sunflower seed 15 swede 15 sweet potato noodles 12 swiss cheese 4

T

table sugar 10 tahini 15bands tallow 2 tamari 10 tangerine 15 tapioca 5 tapioca starch 5 taro 10 tarragon 5 tartar sauce 15 tequila 5 thyme 5 tofu 10 tomato 8bands trehalose 10 tuna 5 turkey 5 turmeric 5 turnip 15

V

vanilla 5 vanilla extract 8 veal 5 vegemite 10 vegetable oil 2 vermicelli noodles 8 vinegar 5 vodka 5 vodka soda 10

W

walnut 15bands walnut oil 3 water 0 water chestnut 5 watercress 5 wedges 15 whey protein isolate 10 whiskey 5 white fish 5 white rice 5 white rice cooked 3 white sugar 10 wild rice 5 worcestershire sauce 15

X

Y

yam 10 yellow mustard 10

Z

Something's not on the list? Scan it — verdict in seconds.

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Low scores assume normal servings — tap any food for its portion note. Informational only, not medical advice; tolerance is individual, and a group you haven't flagged isn't automatically a group you tolerate.

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