Low-FODMAP food guide for SIBO
356 foods rated for low-FODMAP eating, with the specific serving threshold that flips each one from safe to moderate to high. Notes for IMO (formerly methane SIBO) and ISO (hydrogen sulfide overproduction) are folded in where they matter.
Vegetables
55 foodsArugulaLow FODMAPBaby spinachLow FODMAPBamboo shootsLow FODMAPBean sproutsLow FODMAPBell pepper, greenLow FODMAPBell pepper, redLow FODMAPBok choyLow FODMAPBroccoli (heads only)Low FODMAPCabbage, commonLow FODMAPCabbage, SavoyLow FODMAPCarrotLow FODMAPCauliflowerLow FODMAPCeleryLow FODMAPCherry tomatoesLow FODMAPChili pepperLow FODMAPCucumberLow FODMAPEggplantLow FODMAPFennel (bulb)Low FODMAPGreen beansLow FODMAPKaleLow FODMAPLeek (green tops)Low FODMAPLettuceLow FODMAPOkraLow FODMAPOlives, blackLow FODMAPOlives, greenLow FODMAPOyster mushroomsLow FODMAPParsnipLow FODMAPPotatoLow FODMAPPumpkin (kabocha)Low FODMAPRadishLow FODMAPSeaweed (nori)Low FODMAPSpring onion (green only)Low FODMAPSwiss chardLow FODMAPTomatoLow FODMAPTurnipLow FODMAPWater chestnutsLow FODMAPAvocadoModerate FODMAPBeetrootModerate FODMAPBroccoli (stalks)Moderate FODMAPBrussels sproutsModerate FODMAPButternut squashModerate FODMAPGreen peasModerate FODMAPSauerkrautModerate FODMAPSnow peasModerate FODMAPSweet cornModerate FODMAPSweet potatoModerate FODMAPZucchiniModerate FODMAPArtichokeHigh FODMAPAsparagusHigh FODMAPButton mushroomsHigh FODMAPGarlicHigh FODMAPLeek (bulb)High FODMAPOnion, redHigh FODMAPOnion, whiteHigh FODMAPShallotHigh FODMAP
Fruits
39 foodsBanana, firm/unripeLow FODMAPBlueberriesLow FODMAPCantaloupeLow FODMAPCranberriesLow FODMAPDragon fruitLow FODMAPGrapefruitLow FODMAPGrapesLow FODMAPKiwi fruit, greenLow FODMAPLemonLow FODMAPLimeLow FODMAPMandarinLow FODMAPOrangeLow FODMAPPapayaLow FODMAPPassionfruitLow FODMAPPineappleLow FODMAPPlantainLow FODMAPRaspberriesLow FODMAPRhubarbLow FODMAPStrawberriesLow FODMAPBanana, ripeModerate FODMAPCoconutModerate FODMAPHoneydew melonModerate FODMAPLycheeModerate FODMAPPomegranate arilsModerate FODMAPAppleHigh FODMAPApricotHigh FODMAPBlackberriesHigh FODMAPCherriesHigh FODMAPDatesHigh FODMAPDried fruit (most)High FODMAPFigsHigh FODMAPMangoHigh FODMAPNectarineHigh FODMAPPeachHigh FODMAPPearHigh FODMAPPlumHigh FODMAPPrunesHigh FODMAPRaisinsHigh FODMAPWatermelonHigh FODMAP
Grains and starches
29 foodsBrown riceLow FODMAPBuckwheatLow FODMAPCorn tortillaLow FODMAPGluten-free breadLow FODMAPMilletLow FODMAPPolentaLow FODMAPPopcorn (plain)Low FODMAPQuinoaLow FODMAPRice cakesLow FODMAPRice noodlesLow FODMAPRice pastaLow FODMAPRolled oatsLow FODMAPSoba (100% buckwheat)Low FODMAPSteel-cut oatsLow FODMAPWhite riceLow FODMAPAlmond flourModerate FODMAPCornflakesModerate FODMAPCrackers (wheat)Moderate FODMAPFlour tortillaModerate FODMAPSourdough, speltModerate FODMAPSourdough, wheatModerate FODMAPBarleyHigh FODMAPCouscousHigh FODMAPGnocchiHigh FODMAPRyeHigh FODMAPUdon noodlesHigh FODMAPWheat breadHigh FODMAPWheat flourHigh FODMAPWheat pastaHigh FODMAP
Proteins
43 foodsAnchoviesLow FODMAPBaconLow FODMAPBeef steakLow FODMAPBeef, groundLow FODMAPCanned salmonLow FODMAPChicken breastLow FODMAPChicken thighLow FODMAPCodLow FODMAPCrabLow FODMAPDeli turkeyLow FODMAPDuckLow FODMAPEdamameLow FODMAPEggsLow FODMAPHam (plain)Low FODMAPLambLow FODMAPLobsterLow FODMAPMackerelLow FODMAPMusselsLow FODMAPPork loinLow FODMAPProsciuttoLow FODMAPSalamiLow FODMAPSalmonLow FODMAPSardinesLow FODMAPScallopsLow FODMAPShrimpLow FODMAPSmoked salmonLow FODMAPTempehLow FODMAPTilapiaLow FODMAPTofu, firmLow FODMAPTroutLow FODMAPTuna, canned in waterLow FODMAPTuna, freshLow FODMAPTurkey breastLow FODMAPWhey protein (isolate)Low FODMAPBlack beansModerate FODMAPButter beansModerate FODMAPCannellini beansModerate FODMAPChickpeas, canned & rinsedModerate FODMAPLentils, canned & rinsedModerate FODMAPKidney beansHigh FODMAPSausageHigh FODMAPSoy beansHigh FODMAPTofu, silkenHigh FODMAP
Dairy and alternatives
32 foodsAlmond milk (unsweetened)Low FODMAPBlue cheeseLow FODMAPBrieLow FODMAPButterLow FODMAPCamembertLow FODMAPCheddarLow FODMAPFetaLow FODMAPGheeLow FODMAPGoat cheeseLow FODMAPGoudaLow FODMAPHalloumiLow FODMAPLactose-free milkLow FODMAPLactose-free yogurtLow FODMAPMozzarellaLow FODMAPParmesanLow FODMAPRice milkLow FODMAPSoy milk (soy protein)Low FODMAPSwiss cheeseLow FODMAPCoconut milk (canned)Moderate FODMAPCottage cheeseModerate FODMAPCream cheeseModerate FODMAPGreek yogurtModerate FODMAPHeavy creamModerate FODMAPOat milkModerate FODMAPRicottaModerate FODMAPSour creamModerate FODMAPCustardHigh FODMAPIce cream (dairy)High FODMAPKefir (dairy)High FODMAPMilk, cowHigh FODMAPSoy milk (whole soybean)High FODMAPYogurt, naturalHigh FODMAP
Nuts and seeds
19 foodsBrazil nutsLow FODMAPChia seedsLow FODMAPFlax seedsLow FODMAPHemp seedsLow FODMAPMacadamia nutsLow FODMAPPeanut butterLow FODMAPPeanutsLow FODMAPPecansLow FODMAPPumpkin seedsLow FODMAPSesame seedsLow FODMAPTahiniLow FODMAPWalnutsLow FODMAPAlmond butterModerate FODMAPAlmondsModerate FODMAPHazelnutsModerate FODMAPPine nutsModerate FODMAPSunflower seedsModerate FODMAPCashewsHigh FODMAPPistachiosHigh FODMAP
Herbs and spices
25 foodsBasilLow FODMAPBay leavesLow FODMAPBlack pepperLow FODMAPChivesLow FODMAPCilantroLow FODMAPCinnamonLow FODMAPCuminLow FODMAPDillLow FODMAPGingerLow FODMAPLemongrassLow FODMAPMintLow FODMAPNutmegLow FODMAPOreganoLow FODMAPPaprikaLow FODMAPParsleyLow FODMAPRosemaryLow FODMAPSageLow FODMAPSea saltLow FODMAPThymeLow FODMAPTurmericLow FODMAPVanilla extractLow FODMAPChili powderModerate FODMAPCurry powderModerate FODMAPGarlic powderHigh FODMAPOnion powderHigh FODMAP
Condiments
32 foodsApple cider vinegarLow FODMAPAvocado oilLow FODMAPCapersLow FODMAPCoconut oilLow FODMAPFish sauceLow FODMAPGarlic-infused oilLow FODMAPMarmite / VegemiteLow FODMAPMayonnaiseLow FODMAPMustard, DijonLow FODMAPMustard, yellowLow FODMAPNutritional yeastLow FODMAPOlive oilLow FODMAPPickled gingerLow FODMAPRice vinegarLow FODMAPSesame oilLow FODMAPSoy sauceLow FODMAPTamari (gluten-free)Low FODMAPWorcestershire sauceLow FODMAPBalsamic vinegarModerate FODMAPHot sauce (sriracha)Moderate FODMAPHummusModerate FODMAPKetchupModerate FODMAPOyster sauceModerate FODMAPTomato pasteModerate FODMAPBBQ sauceHigh FODMAPCurry pasteHigh FODMAPGravyHigh FODMAPHoisin sauceHigh FODMAPPesto (with garlic)High FODMAPRanch dressingHigh FODMAPSalsaHigh FODMAPTeriyaki sauceHigh FODMAP
Sweeteners
22 foodsAspartameLow FODMAPBrown sugarLow FODMAPCane sugarLow FODMAPCocoa powderLow FODMAPMaple syrupLow FODMAPMonk fruitLow FODMAPRice malt syrupLow FODMAPStevia (leaf)Low FODMAPSucraloseLow FODMAPDark chocolateModerate FODMAPErythritolModerate FODMAPJamModerate FODMAPMilk chocolateModerate FODMAPMolassesModerate FODMAPWhite chocolateModerate FODMAPAgave syrupHigh FODMAPHigh-fructose corn syrupHigh FODMAPHoneyHigh FODMAPMaltitolHigh FODMAPMannitolHigh FODMAPSorbitol (sweetener)High FODMAPXylitolHigh FODMAP
Drinks
28 foodsBeer (regular)Low FODMAPBlack teaLow FODMAPCoffee, blackLow FODMAPCranberry juiceLow FODMAPGinger teaLow FODMAPGreen teaLow FODMAPPeppermint teaLow FODMAPRed wineLow FODMAPRooibos teaLow FODMAPSparkling waterLow FODMAPSparkling wineLow FODMAPVodka / gin / tequilaLow FODMAPWaterLow FODMAPWhiskey / rumLow FODMAPWhite wineLow FODMAPChamomile teaModerate FODMAPCoconut waterModerate FODMAPFennel teaModerate FODMAPKombuchaModerate FODMAPOrange juiceModerate FODMAPTonic waterModerate FODMAPApple cider (alcoholic)High FODMAPApple juiceHigh FODMAPCoffee with milkHigh FODMAPColaHigh FODMAPDandelion teaHigh FODMAPOolong teaHigh FODMAPSweet / dessert wineHigh FODMAP
Dishes
32 foodsFrench friesLow FODMAPGarden saladLow FODMAPOatmealLow FODMAPOmeletteLow FODMAPScrambled eggsLow FODMAPSushiLow FODMAPCookieModerate FODMAPFried riceModerate FODMAPMashed potatoModerate FODMAPMiso soupModerate FODMAPMuffinModerate FODMAPPancakesModerate FODMAPSandwichModerate FODMAPSmoothieModerate FODMAPStir fryModerate FODMAPTacoModerate FODMAPBurgerHigh FODMAPBurritoHigh FODMAPCakeHigh FODMAPChicken brothHigh FODMAPCurryHigh FODMAPGranolaHigh FODMAPLasagnaHigh FODMAPMac and cheeseHigh FODMAPPasta with sauceHigh FODMAPPhoHigh FODMAPPizzaHigh FODMAPProtein barHigh FODMAPRamenHigh FODMAPRisottoHigh FODMAPTomato soupHigh FODMAPVegetable brothHigh FODMAP
FODMAP thresholds are based on the Monash University Low FODMAP Diet research. Tolerance is individual; this guide is a starting point, not a prescription. Unsibo is not a medical device and does not diagnose, treat, or prevent any condition.