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FODMAP Index
Last updated: January 6, 2025
Common FODMAP Items
Garlic
Onion
Wheat bread
Apples
Honey
Milk
Yogurt
Chickpeas
Lentils
Blackberries
Cauliflower
Mushrooms
Avocado
Watermelon
Mango
Asparagus
Beans
Ice cream
Cottage cheese
Cashews
Pistachios
Rye bread
Pasta
Corn syrup
Agave nectar
Barley
Peaches
Cherries
Plums
Nectarines
Brussels sprouts
Cabbage
Celery
Pears
Dates
Figs
Prunes
Raisins
Coconut milk
Almond milk
Soy milk
Cream cheese
Ricotta
Feta cheese
Artichokes
Beetroot
Sweet corn
Green peas
Sugar snap peas
Kidney beans
Black beans
Navy beans
Lima beans
Soybeans
Tempeh
Tofu
Seitan
Quinoa
Couscous
Kamut
Spelt
Hummus
Tahini
Molasses
Artificial sweeteners
Xylitol
Sorbitol
Mannitol
Maltitol
Inulin
Chicory root
Dandelion tea
Chamomile tea
Beer
Wine
Rum
Vodka
White bread
Sourdough bread
Bagels
Crackers
Pretzels
Granola
Muesli
Oat milk
Buttermilk
Kefir
Sour cream
Whipped cream
Custard
Protein powder
Protein bars
Energy drinks
Sports drinks
Gummy bears
Licorice
Chewing gum
Mints
Cough drops
Marinara sauce
Barbecue sauce
Soy sauce
Fish sauce
Worcestershire sauce
Hot sauce
Salsa
Guacamole
Raw tomatoes
Cherry tomatoes
Sun-dried tomatoes
Green bell peppers
Red bell peppers
Raw carrots
Cooked carrots
Broccoli florets
Broccoli stems
Raw spinach
Cooked spinach
Kale
Collard greens
Swiss chard
Arugula
Watercress
Endive
Radicchio
Bok choy
Napa cabbage
Red cabbage
Sauerkraut
Kimchi
Kombucha
Banana
Miso
Tempeh
Nutritional yeast
Bone broth
Chicken stock
Vegetable stock
Beef jerky
Turkey jerky
Salmon
Mackerel
Sardines
Tuna
Cod
Halibut
Shrimp
Mussels
Oysters
Clams
Crab
Lobster
Egg whites
Egg yolks
Duck eggs
Quail eggs
Almond butter
Peanut butter
Sunflower seed butter
Pumpkin seeds
Sunflower seeds
Chia seeds
Flax seeds
Hemp seeds
Pine nuts
Macadamia nuts
Brazil nuts
Walnuts
Pecans
Hazelnuts
Dried cranberries
Dried blueberries
Dried apricots
Dried mango
Dried pineapple
Fresh pineapple
Papaya
Passion fruit
Dragon fruit
Kiwi
Pomegranate
Grapefruit
Tangerines
Clementines
Lemons
Limes
Zucchini
Summer squash
Butternut squash
Acorn squash
Spaghetti squash
Pumpkin
Sweet potatoes
White potatoes
Red potatoes
Purple potatoes
Rutabaga
Turnips
Parsnips
Radishes
Daikon
Jicama
Water chestnuts
Bamboo shoots
Hearts of palm
Okra
Eggplant
Kohlrabi
Fennel
Leeks
Shallots
Chives
Green onions
Red onions
Pearl onions
Canned chickpeas
Dried chickpeas
Black beans
Kidney beans
Navy beans
Pinto beans
Fava beans
Lima beans
Mung beans
Adzuki beans
Sprouted lentils
Red lentils
Green lentils
Black lentils
Quinoa
Amaranth
Buckwheat
Millet
Teff
Sorghum
Wild rice
Brown rice
White rice
Jasmine rice
Basmati rice
Rice noodles
Shirataki noodles
Zucchini noodles
Sweet potato noodles
Cassava flour
Coconut flour
Almond flour
Tiger nut flour
Arrowroot flour
Tapioca starch
Potato starch
Corn starch
Xanthan gum
Guar gum
Psyllium husk
Flaxseed meal
Coconut milk
Almond milk
Oat milk
Rice milk
Hemp milk
Macadamia milk
Cashew milk
Kefir
Greek yogurt
Coconut yogurt
Almond yogurt
Ghee
Coconut oil
Avocado oil
Olive oil
Sesame oil
Walnut oil
MCT oil
Fish oil
Cod liver oil
Artichoke hearts
Jerusalem artichokes
Asparagus tips
White asparagus
Purple asparagus
Green beans
Yellow beans
Snow peas
Sugar snap peas
Microgreens
Pea shoots
Sunflower sprouts
Alfalfa sprouts
Broccoli sprouts
Radish sprouts
Mustard greens
Dandelion greens
Beet greens
Turnip greens
Carrot greens
Fresh mint
Fresh basil
Fresh oregano
Fresh thyme
Fresh rosemary
Fresh sage
Fresh dill
Fresh cilantro
Fresh parsley
Dried oregano
Dried basil
Dried thyme
Dried rosemary
Dried sage
Dried mint
Dried dill
Orange
Cucumber
Clementine
Mandarin
Ginger root
Fresh turmeric
Dried turmeric
Horseradish
Wasabi
Green plantains
Ripe plantains
Green bananas
Ripe bananas