Low FODMAP food list

By DietTribe · Updated 19 July 2026 · How we source our data

There is no single universal "low FODMAP foods" list — tolerance is dose-dependent and varies person to person. Below is a starting-point list of commonly low FODMAP foods by food group, for typical serving sizes. For exact gram amounts and lab-tested ratings, use the Monash University FODMAP app — the reference dietitians actually use.

Vegetables generally low FODMAP

Carrot, potato, cucumber, courgette (zucchini), capsicum (bell pepper), green beans, bok choy, tomato, eggplant, and lettuce (most varieties) and spinach at typical serving sizes. See our guides on why cauliflower and why avocado are the exceptions to watch for, and why sweet potato isn't the same as potato.

Fruits generally low FODMAP

Banana (firm/underripe), orange, mandarin, grape, kiwifruit, strawberry, and pineapple at typical serving sizes. Stone fruit (sorbitol), apple and pear (excess fructose and sorbitol), and large amounts of ripe banana are common high-FODMAP fruits.

Grains generally low FODMAP

Rice, quinoa, oats (at typical serves), corn tortillas, and gluten-free bread made without high-FODMAP flours. Wheat, rye, and barley products are high in fructans and are usually the single biggest source of FODMAPs in a Western diet. See is quinoa low FODMAP, are oats low FODMAP, and is sourdough low FODMAP.

Protein generally low FODMAP

Eggs, plain cooked meat, poultry, and fish contain no FODMAPs at all — see are eggs low FODMAP. Legumes (chickpeas, lentils, kidney beans) are a notable exception, being high in GOS unless served in small, rinsed amounts — see is hummus low FODMAP.

Dairy & alternatives

Lactose-free milk, hard cheeses (naturally very low in lactose), and most plant milks except soy milk made from whole soybeans. Regular cow's milk, soft cheese, and ice cream are common lactose sources.

The foods that trip people up

Garlic and onion (fructans) are the two most concentrated everyday FODMAP sources and hide in stocks, sauces, and pre-made seasoning blends. Honey and high-fructose corn syrup (excess fructose), inulin and chicory root (added fibre, fructans), and polyol sweeteners like sorbitol, mannitol, xylitol, and maltitol (labelled on sugar-free products) are the other common hidden sources. See our labelling guide for how these appear on NZ ingredient lists.

Finding real NZ products

Use the FODMAP filter on our products page to screen packaged NZ products by the specific subtype(s) that trigger you, rather than avoiding everything at once — most people only need to avoid one or two.

Frequently asked questions

Is this list as accurate as the Monash FODMAP app?

No — and neither is any other free list on the internet. Monash University lab-tests actual foods and updates ratings as testing improves; general lists like this one are a plain-language starting point for typical, unprocessed examples, not a substitute for lab data.

Why do some low FODMAP foods become high FODMAP in large amounts?

A handful of foods (asparagus, apple, mushroom, some syrups) only accumulate enough FODMAP content to cause symptoms above a certain serving size. Below that amount they're fine; above it they're not. Packaged food labels rarely state exact quantities of these ingredients, which is why DietTribe treats them cautiously by default.

Can I use this list for packaged NZ products?

This list covers whole/raw foods. For packaged products, use the FODMAP subtype filter on our products page, which screens declared ingredients (garlic, onion, inulin, polyol sweeteners, legumes) against the six subtypes.

Medical & accuracy disclaimer: DietTribe provides general information, not medical advice. FODMAP tolerance is highly individual and IBS is a medical condition — talk to your doctor or dietitian before starting an elimination diet. Internet FODMAP ratings (including ours) are not a substitute for Monash University's lab-tested data, and product formulations change — always check the ingredient list on the physical package and confirm with the manufacturer if unsure.