Low-FODMAP food guide for SIBO
654 foods rated for low-FODMAP eating, with the specific serving threshold that flips each one from safe to moderate to high. Notes for methane SIBO (IMO) and hydrogen sulfide SIBO (ISO) are folded in where they matter.
Vegetables
Alfalfa sproutsLow FODMAPArugulaLow FODMAPBaby cornLow FODMAPBaby spinachLow FODMAPBamboo shootsLow FODMAPBean sproutsLow FODMAPBelgian endiveLow FODMAPBell pepper, greenLow FODMAPBell pepper, redLow FODMAPBok choyLow FODMAPBroccoli (heads only)Low FODMAPBroccoliniLow FODMAPCabbage, commonLow FODMAPCabbage, SavoyLow FODMAPCanned mushroomsLow FODMAPCanned sweetcornLow FODMAPCarrotLow FODMAPCauliflowerLow FODMAPCeleryLow FODMAPChayoteLow FODMAPCherry tomatoesLow FODMAPChili pepperLow FODMAPChoy sumLow FODMAPCollard greensLow FODMAPCucumberLow FODMAPDaikonLow FODMAPEggplantLow FODMAPFennel (bulb)Low FODMAPGai lanLow FODMAPGreen beansLow FODMAPGreen papayaLow FODMAPHearts of palmLow FODMAPKaleLow FODMAPKohlrabiLow FODMAPLeek (green tops)Low FODMAPLettuceLow FODMAPMustard greensLow FODMAPNapa cabbageLow FODMAPNopalesLow FODMAPOkraLow FODMAPOlives, blackLow FODMAPOlives, greenLow FODMAPOyster mushroomsLow FODMAPParsnipLow FODMAPPatty pan squashLow FODMAPPea shootsLow FODMAPPotatoLow FODMAPPumpkin (kabocha)Low FODMAPRadicchioLow FODMAPRadishLow FODMAPSeaweed (nori)Low FODMAPSnake beansLow FODMAPSpaghetti squashLow FODMAPSpring onion (green only)Low FODMAPSweet potatoLow FODMAPSwiss chardLow FODMAPTaroLow FODMAPTomatilloLow FODMAPTomatoLow FODMAPTurnipLow FODMAPWater chestnutsLow FODMAPWatercressLow FODMAPYamLow FODMAPYellow squashLow FODMAPAcorn squashModerate FODMAPAvocadoModerate FODMAPBeetrootModerate FODMAPBroccoli (stalks)Moderate FODMAPBrussels sproutsModerate FODMAPButternut squashModerate FODMAPCanned pumpkinModerate FODMAPCanned tomatoesModerate FODMAPCassavaModerate FODMAPCeleriacModerate FODMAPDelicata squashModerate FODMAPDried porcini mushroomModerate FODMAPEnoki mushroomModerate FODMAPGreen peasModerate FODMAPJicamaModerate FODMAPKimchiModerate FODMAPSauerkrautModerate FODMAPShiitake mushroomModerate FODMAPSnow peasModerate FODMAPSpring onion (white bulb)Moderate FODMAPSugar snap peasModerate FODMAPSun-dried tomatoesModerate FODMAPSwedeModerate FODMAPSweet cornModerate FODMAPTomato passataModerate FODMAPZucchiniModerate FODMAPArtichokeHigh FODMAPAsparagusHigh FODMAPBroad beansHigh FODMAPButton mushroomsHigh FODMAPCremini mushroomHigh FODMAPGarlicHigh FODMAPJerusalem artichokeHigh FODMAPLeek (bulb)High FODMAPOnion, redHigh FODMAPOnion, whiteHigh FODMAPPortobello mushroomHigh FODMAPShallotHigh FODMAP
Fruits
AcaiLow FODMAPBanana, firm/unripeLow FODMAPBlueberriesLow FODMAPCanned pineappleLow FODMAPCantaloupeLow FODMAPClementineLow FODMAPCranberriesLow FODMAPDragon fruitLow FODMAPDurianLow FODMAPGooseberryLow FODMAPGrapefruitLow FODMAPGrapesLow FODMAPGuavaLow FODMAPJackfruit, young (canned)Low FODMAPKiwi fruit, goldLow FODMAPKiwi fruit, greenLow FODMAPKumquatLow FODMAPLemonLow FODMAPLimeLow FODMAPMandarinLow FODMAPOrangeLow FODMAPPapayaLow FODMAPPassionfruitLow FODMAPPineappleLow FODMAPPlantainLow FODMAPRaspberriesLow FODMAPRedcurrantsLow FODMAPRhubarbLow FODMAPStarfruitLow FODMAPStrawberriesLow FODMAPTangerineLow FODMAPApricotModerate FODMAPBanana chipsModerate FODMAPBanana, ripeModerate FODMAPBlood orangeModerate FODMAPBoysenberryModerate FODMAPCoconutModerate FODMAPDried cranberriesModerate FODMAPDried figsModerate FODMAPGoji berriesModerate FODMAPHoneydew melonModerate FODMAPLycheeModerate FODMAPMangosteenModerate FODMAPPersimmon (Fuyu)Moderate FODMAPPomegranate arilsModerate FODMAPPomeloModerate FODMAPRambutanModerate FODMAPSultanasModerate FODMAPTamarindModerate FODMAPAppleHigh FODMAPApplesauceHigh FODMAPBlackberriesHigh FODMAPBlackcurrantHigh FODMAPCanned peachesHigh FODMAPCanned pearsHigh FODMAPCherriesHigh FODMAPDatesHigh FODMAPDried appleHigh FODMAPDried apricotsHigh FODMAPDried fruit (most)High FODMAPDried mangoHigh FODMAPFigsHigh FODMAPMangoHigh FODMAPNashi pearHigh FODMAPNectarineHigh FODMAPPeachHigh FODMAPPearHigh FODMAPPlumHigh FODMAPPrunesHigh FODMAPQuinceHigh FODMAPRaisinsHigh FODMAPWatermelonHigh FODMAP
Grains and starches
BreadcrumbsLow FODMAPBrown riceLow FODMAPBuckwheatLow FODMAPCorn flourLow FODMAPCorn tortillaLow FODMAPGluten-free breadLow FODMAPMilletLow FODMAPPolentaLow FODMAPPopcorn (plain)Low FODMAPQuinoaLow FODMAPRice cakesLow FODMAPRice flourLow FODMAPRice noodlesLow FODMAPRice pastaLow FODMAPRice vermicelliLow FODMAPRolled oatsLow FODMAPSoba (100% buckwheat)Low FODMAPSorghumLow FODMAPSteel-cut oatsLow FODMAPTapioca flourLow FODMAPTeffLow FODMAPTortilla chipsLow FODMAPWhite riceLow FODMAPWild riceLow FODMAPAlmond flourModerate FODMAPBulgur wheatModerate FODMAPCornflakesModerate FODMAPCrackers (wheat)Moderate FODMAPEnglish muffinModerate FODMAPFlour tortillaModerate FODMAPMultigrain breadModerate FODMAPOat flourModerate FODMAPPretzelsModerate FODMAPRye breadModerate FODMAPSourdough, speltModerate FODMAPSourdough, wheatModerate FODMAPSpelt flour, whiteModerate FODMAPWhite bread, wheatModerate FODMAPWholemeal breadModerate FODMAPAmaranthHigh FODMAPBagel, plainHigh FODMAPBaguetteHigh FODMAPBarleyHigh FODMAPChapatiHigh FODMAPChickpea flourHigh FODMAPCoconut flourHigh FODMAPCornbreadHigh FODMAPCouscousHigh FODMAPCroissantHigh FODMAPEgg noodlesHigh FODMAPFarroHigh FODMAPFreekehHigh FODMAPGnocchiHigh FODMAPMuesliHigh FODMAPNaanHigh FODMAPPita breadHigh FODMAPRamen noodlesHigh FODMAPRyeHigh FODMAPSemolinaHigh FODMAPUdon noodlesHigh FODMAPWheat biscuit cerealHigh FODMAPWheat breadHigh FODMAPWheat flourHigh FODMAPWheat pastaHigh FODMAP
Proteins
AnchoviesLow FODMAPBaconLow FODMAPBeef steakLow FODMAPBeef, groundLow FODMAPCanned salmonLow FODMAPChicken breastLow FODMAPChicken thighLow FODMAPChicken wingsLow FODMAPChicken, groundLow FODMAPClamsLow FODMAPCodLow FODMAPCrabLow FODMAPDeli turkeyLow FODMAPDuckLow FODMAPEdamameLow FODMAPEgg whiteLow FODMAPEggsLow FODMAPHaddockLow FODMAPHalibutLow FODMAPHam (plain)Low FODMAPHerring, freshLow FODMAPLambLow FODMAPLiverLow FODMAPLobsterLow FODMAPLupini beansLow FODMAPMackerelLow FODMAPMusselsLow FODMAPOctopusLow FODMAPPea protein (isolate) powderLow FODMAPPork loinLow FODMAPProsciuttoLow FODMAPSalamiLow FODMAPSalmonLow FODMAPSardinesLow FODMAPScallopsLow FODMAPSea bassLow FODMAPSeitanLow FODMAPShrimpLow FODMAPSmoked salmonLow FODMAPSquid (calamari)Low FODMAPTempehLow FODMAPTilapiaLow FODMAPTofu, firmLow FODMAPTroutLow FODMAPTuna, canned in waterLow FODMAPTuna, freshLow FODMAPTurkey breastLow FODMAPTurkey, groundLow FODMAPVealLow FODMAPVenisonLow FODMAPWhey protein (isolate)Low FODMAPBlack beansModerate FODMAPBlack-eyed peas, canned & rinsedModerate FODMAPButter beansModerate FODMAPCannellini beansModerate FODMAPChickpeas, canned & rinsedModerate FODMAPImitation crab (surimi)Moderate FODMAPLentils, canned & rinsedModerate FODMAPMung beans, boiledModerate FODMAPMycoprotein (Quorn)Moderate FODMAPPinto beans, canned & rinsedModerate FODMAPPlant-based burger pattyModerate FODMAPRefried beansModerate FODMAPBaked beansHigh FODMAPBeef jerkyHigh FODMAPFish fingers (breaded)High FODMAPKidney beansHigh FODMAPPateHigh FODMAPSausageHigh FODMAPSoy beansHigh FODMAPSplit peasHigh FODMAPTofu, silkenHigh FODMAP
Dairy and alternatives
Almond milk (unsweetened)Low FODMAPAmerican cheese (processed slices)Low FODMAPBlue cheeseLow FODMAPBrieLow FODMAPButterLow FODMAPCamembertLow FODMAPCashew milk (unsweetened)Low FODMAPCheddarLow FODMAPCoconut creamLow FODMAPCoconut yogurtLow FODMAPFetaLow FODMAPGheeLow FODMAPGoat cheeseLow FODMAPGorgonzolaLow FODMAPGoudaLow FODMAPGruyereLow FODMAPHalloumiLow FODMAPHemp milk (unsweetened)Low FODMAPLactose-free milkLow FODMAPLactose-free yogurtLow FODMAPMacadamia milk (unsweetened)Low FODMAPManchegoLow FODMAPMascarponeLow FODMAPMonterey JackLow FODMAPMozzarellaLow FODMAPParmesanLow FODMAPPecorinoLow FODMAPProvoloneLow FODMAPRice milkLow FODMAPSoy milk (soy protein)Low FODMAPString cheeseLow FODMAPSwiss cheeseLow FODMAPWhipped creamLow FODMAPBurrataModerate FODMAPButtermilkModerate FODMAPCoconut milk (canned)Moderate FODMAPCottage cheeseModerate FODMAPCream cheeseModerate FODMAPGreek yogurtModerate FODMAPHeavy creamModerate FODMAPOat milkModerate FODMAPPaneerModerate FODMAPQuarkModerate FODMAPQueso frescoModerate FODMAPRicottaModerate FODMAPSour creamModerate FODMAPSoy yogurtModerate FODMAPA2 milk (regular)High FODMAPCustardHigh FODMAPEvaporated milkHigh FODMAPFrozen yogurtHigh FODMAPGelatoHigh FODMAPIce cream (dairy)High FODMAPKefir (dairy)High FODMAPMilk, cowHigh FODMAPSkyrHigh FODMAPSoy milk (whole soybean)High FODMAPSweetened condensed milkHigh FODMAPYogurt, naturalHigh FODMAP
Nuts and seeds
Brazil nutsLow FODMAPChestnutsLow FODMAPChia seedsLow FODMAPFlax seedsLow FODMAPHemp seedsLow FODMAPMacadamia nutsLow FODMAPPeanut butterLow FODMAPPeanutsLow FODMAPPecan butterLow FODMAPPecansLow FODMAPPoppy seedsLow FODMAPPumpkin seed butterLow FODMAPPumpkin seedsLow FODMAPSesame seedsLow FODMAPTahiniLow FODMAPTiger nutsLow FODMAPWalnut butterLow FODMAPWalnutsLow FODMAPAlmond butterModerate FODMAPAlmondsModerate FODMAPHazelnut butterModerate FODMAPHazelnutsModerate FODMAPMixed nutsModerate FODMAPPine nutsModerate FODMAPSunflower seed butterModerate FODMAPSunflower seedsModerate FODMAPCashew butterHigh FODMAPCashewsHigh FODMAPPistachiosHigh FODMAP
Herbs and spices
AllspiceLow FODMAPAsafoetidaLow FODMAPBasilLow FODMAPBay leavesLow FODMAPBlack pepperLow FODMAPCaraway seedsLow FODMAPCardamomLow FODMAPCayenne pepperLow FODMAPChivesLow FODMAPCilantroLow FODMAPCinnamonLow FODMAPClovesLow FODMAPCoriander seedLow FODMAPCuminLow FODMAPDillLow FODMAPFennel seedsLow FODMAPGingerLow FODMAPLemongrassLow FODMAPMintLow FODMAPMSGLow FODMAPMustard seedLow FODMAPNutmegLow FODMAPOreganoLow FODMAPPaprikaLow FODMAPParsleyLow FODMAPRosemaryLow FODMAPSaffronLow FODMAPSageLow FODMAPSea saltLow FODMAPSmoked paprikaLow FODMAPStar aniseLow FODMAPSumacLow FODMAPTarragonLow FODMAPThymeLow FODMAPTurmericLow FODMAPVanilla extractLow FODMAPWhite pepperLow FODMAPZa'atarLow FODMAPChili powderModerate FODMAPCurry powderModerate FODMAPEverything bagel seasoningHigh FODMAPGarlic powderHigh FODMAPGarlic saltHigh FODMAPOnion powderHigh FODMAPOnion saltHigh FODMAPSeasoned saltHigh FODMAPTaco seasoningHigh FODMAP
Condiments
Apple cider vinegarLow FODMAPAvocado oilLow FODMAPCapersLow FODMAPCoconut oilLow FODMAPDill picklesLow FODMAPFish sauceLow FODMAPGarlic-infused oilLow FODMAPHorseradish (prepared)Low FODMAPMalt vinegarLow FODMAPMargarineLow FODMAPMarmite / VegemiteLow FODMAPMayonnaiseLow FODMAPMirinLow FODMAPMustard, DijonLow FODMAPMustard, yellowLow FODMAPNutritional yeastLow FODMAPOlive oilLow FODMAPPickled gingerLow FODMAPRed wine vinegarLow FODMAPRice vinegarLow FODMAPSesame oilLow FODMAPSoy sauceLow FODMAPTamari (gluten-free)Low FODMAPTruffle oilLow FODMAPVegetable oilLow FODMAPWhite vinegarLow FODMAPWorcestershire sauceLow FODMAPBalsamic vinaigretteModerate FODMAPBalsamic vinegarModerate FODMAPChili oilModerate FODMAPCocktail sauceModerate FODMAPCranberry sauceModerate FODMAPHoney mustard dressingModerate FODMAPHot sauce (sriracha)Moderate FODMAPHummusModerate FODMAPKetchupModerate FODMAPMiso pasteModerate FODMAPOyster sauceModerate FODMAPPonzu sauceModerate FODMAPSambal oelekModerate FODMAPSweet pickle relishModerate FODMAPTartar sauceModerate FODMAPTomato pasteModerate FODMAPAioliHigh FODMAPAlfredo sauceHigh FODMAPBBQ sauceHigh FODMAPCaesar dressingHigh FODMAPChimichurriHigh FODMAPCurry pasteHigh FODMAPGochujangHigh FODMAPGravyHigh FODMAPGuacamoleHigh FODMAPHoisin sauceHigh FODMAPItalian dressingHigh FODMAPMango chutneyHigh FODMAPMarinara sauceHigh FODMAPPeanut satay sauceHigh FODMAPPesto (with garlic)High FODMAPRanch dressingHigh FODMAPSalsaHigh FODMAPSweet chili sauceHigh FODMAPTeriyaki sauceHigh FODMAPTzatzikiHigh FODMAPWasabi pasteHigh FODMAP
Sweeteners
AlluloseLow FODMAPAspartameLow FODMAPBrown sugarLow FODMAPCacao nibsLow FODMAPCane sugarLow FODMAPCocoa powderLow FODMAPCoconut sugarLow FODMAPLight corn syrupLow FODMAPMaple syrupLow FODMAPMonk fruitLow FODMAPPowdered sugarLow FODMAPRaw sugarLow FODMAPRice malt syrupLow FODMAPStevia (leaf)Low FODMAPSucraloseLow FODMAPWhite sugarLow FODMAPCaramel sauceModerate FODMAPDark chocolateModerate FODMAPErythritolModerate FODMAPGolden syrupModerate FODMAPJamModerate FODMAPMarshmallowModerate FODMAPMilk chocolateModerate FODMAPMolassesModerate FODMAPWhite chocolateModerate FODMAPAgave syrupHigh FODMAPChocolate-hazelnut spreadHigh FODMAPDate syrupHigh FODMAPHigh-fructose corn syrupHigh FODMAPHoneyHigh FODMAPInulin (chicory root fiber)High FODMAPMaltitolHigh FODMAPMannitolHigh FODMAPSorbitol (sweetener)High FODMAPXylitolHigh FODMAP
Drinks
Almond milk latteLow FODMAPBeer (regular)Low FODMAPBlack teaLow FODMAPChai teaLow FODMAPCoffee, blackLow FODMAPCranberry juiceLow FODMAPDecaf coffeeLow FODMAPEspressoLow FODMAPGinger teaLow FODMAPGreen teaLow FODMAPHard seltzerLow FODMAPHibiscus teaLow FODMAPIced teaLow FODMAPMatchaLow FODMAPPeppermint teaLow FODMAPRed wineLow FODMAPRooibos teaLow FODMAPSparkling waterLow FODMAPSparkling wineLow FODMAPVodka / gin / tequilaLow FODMAPWaterLow FODMAPWhiskey / rumLow FODMAPWhite wineLow FODMAPCappuccinoModerate FODMAPChamomile teaModerate FODMAPCoconut waterModerate FODMAPDiet colaModerate FODMAPEnergy drinkModerate FODMAPFennel teaModerate FODMAPKombuchaModerate FODMAPLemonadeModerate FODMAPOat milk latteModerate FODMAPOrange juiceModerate FODMAPPineapple juiceModerate FODMAPPomegranate juiceModerate FODMAPProtein shakeModerate FODMAPSports drinkModerate FODMAPTomato juiceModerate FODMAPTonic waterModerate FODMAPVegetable juice (mixed)Moderate FODMAPApple cider (alcoholic)High FODMAPApple juiceHigh FODMAPCoffee with milkHigh FODMAPColaHigh FODMAPDandelion teaHigh FODMAPGinger aleHigh FODMAPGrape juiceHigh FODMAPHot chocolateHigh FODMAPLassiHigh FODMAPLemon-lime sodaHigh FODMAPMargaritaHigh FODMAPOolong teaHigh FODMAPPrune juiceHigh FODMAPSoy milk latteHigh FODMAPSweet / dessert wineHigh FODMAP
Dishes
French friesLow FODMAPGarden saladLow FODMAPOatmealLow FODMAPOmeletteLow FODMAPScrambled eggsLow FODMAPSushiLow FODMAPAvocado toastModerate FODMAPCookieModerate FODMAPFried riceModerate FODMAPMashed potatoModerate FODMAPMiso soupModerate FODMAPMuffinModerate FODMAPPancakesModerate FODMAPPoke bowlModerate FODMAPSandwichModerate FODMAPSmoothieModerate FODMAPStir fryModerate FODMAPTacoModerate FODMAPWafflesModerate FODMAPBurgerHigh FODMAPBurritoHigh FODMAPButter chickenHigh FODMAPCaesar saladHigh FODMAPCakeHigh FODMAPCheesecakeHigh FODMAPChicken brothHigh FODMAPChicken noodle soupHigh FODMAPChicken nuggetsHigh FODMAPChili con carneHigh FODMAPCurryHigh FODMAPDumplingsHigh FODMAPFajitasHigh FODMAPFalafelHigh FODMAPFish and chipsHigh FODMAPFrench toastHigh FODMAPFried chickenHigh FODMAPGranolaHigh FODMAPGreek saladHigh FODMAPGrilled cheeseHigh FODMAPHot dogHigh FODMAPLasagnaHigh FODMAPMac and cheeseHigh FODMAPMeatballsHigh FODMAPNachosHigh FODMAPPad thaiHigh FODMAPPasta with sauceHigh FODMAPPhoHigh FODMAPPizzaHigh FODMAPProtein barHigh FODMAPQuesadillaHigh FODMAPRamenHigh FODMAPRisottoHigh FODMAPShawarmaHigh FODMAPTomato soupHigh FODMAPVegetable brothHigh FODMAP
Checking a whole meal, not one food? Try the free meal stacking checker to see how foods add up across a single sitting.
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.