FODMAP Tracker
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Low-FODMAP Foods at Trader Joe's: A 2026 Shopping List
A practical, aisle-by-aisle shopping list of low-FODMAP picks at Trader Joe's, plus the sauces, seasonings, and fortified yogurts to skip. Updated for 2026.
Low-FODMAP Foods at Costco: A Bulk Shopping Guide
A practical low-FODMAP shopping guide for Costco, including Kirkland staples that work in bulk, the warehouse items to avoid, and how to stretch a membership on the elimination phase.
Low-FODMAP Fruit List: What You Can Eat (With Serving Sizes)
A practical low-FODMAP fruit list with safe serving sizes, the high-FODMAP fruits to avoid during elimination, and the reasons each one lands where it does.
Low-FODMAP Vegetable List: What You Can Eat (With Serving Sizes)
A hub reference for low- and high-FODMAP vegetables with serving-size context, so you can actually fill your plate during the elimination phase without second-guessing every bite.
Low-FODMAP Dairy Alternatives: Milks, Yogurts, and Cheeses That Work
A plain-English guide to low-FODMAP dairy and dairy swaps. Which milks, yogurts, and cheeses are safe at which serving sizes, and the soy milk trap most US shoppers miss.
Low-FODMAP Sweeteners: What to Use Instead of Honey and Agave
A ranked guide to low-FODMAP sweeteners. Maple syrup, dextrose, table sugar, rice malt syrup, stevia, and monk fruit are safe. Honey, agave, HFCS, and most sugar alcohols are not. Here's how to choose.
Low-FODMAP Flours: Which to Bake With (and Which to Skip)
A practical guide to low-FODMAP flours for baking. Rice, buckwheat, oat, potato starch, tapioca, corn, and teff are green at typical serves. Wheat, rye, barley, and coconut flour are the ones to watch.
Low-FODMAP Bread: Store-Bought Brands That Work
A practical roundup of store-bought breads that tend to work on a low-FODMAP diet in the US. Schär, BFree, Canyon Bakehouse, Udi's, and spelt sourdough loaves, plus the inulin and chicory traps to dodge.
Is Garlic Low FODMAP? (And What to Use Instead)
Fresh garlic is high FODMAP, but garlic-infused oil is the loophole that makes low-FODMAP cooking livable. Here's why garlic is a problem, what to use instead, and which common 'swaps' still trigger symptoms.
Garlic Substitutes on a Low-FODMAP Diet (That Actually Taste Like Garlic)
A detailed guide to garlic substitutes on the low-FODMAP diet, including garlic-infused oil (and the botulism note), garlic chives, asafoetida, garlic scapes, and smoked paprika, with recipe-level swaps for pasta, stir-fry, and marinades.
Is Onion Low FODMAP? A Complete Guide to Onions and Substitutes
Standard onions are high FODMAP at every serving, and onion powder is worse. Here's what's actually safe on the low-FODMAP diet, what's hidden in processed food, and the substitutes that work.
Onion Substitutes for a Low-FODMAP Diet: Scallion Tops, Chives, Asafoetida
Standard onion is high FODMAP, but green scallion tops, chives, garlic chives, leek greens, onion-infused oil, and asafoetida cover almost every role onion plays in a recipe. Here's how to actually use them.
Is Avocado Low FODMAP? Serving Sizes That Matter
Avocado is low FODMAP in small serves and high FODMAP in larger ones. Here's the serving size that matters, why half an avocado is a problem, and how to handle guacamole and avocado toast.
Is Oat Milk Low FODMAP? Brands to Buy and Avoid
Oat milk is low FODMAP at small serves and high FODMAP at latte size. Here's the serving size math, the brands to look for, and the ingredients that ruin it.
Is Almond Milk Low FODMAP? Brands and Serving Sizes
Almond milk is low FODMAP at 1 cup per Monash, as long as the carton doesn't sneak in inulin, chicory root, or agave. Here's the serving math and the brand playbook.
Is Honey Low FODMAP? (Spoiler: No, Here's What to Use)
Honey is high FODMAP because it has more fructose than glucose. Here's why it doesn't fit the elimination phase, and which sweeteners (maple syrup, dextrose, rice malt syrup) actually work instead.
Is Hummus Low FODMAP? Yes at a Small Serve, No at a Big One
Hummus can be low FODMAP at about 2 tablespoons when it's homemade with rinsed canned chickpeas and garlic-infused oil. Commercial hummus and restaurant serves are a different story.
Are Chickpeas Low FODMAP? Canned vs. Dried Makes All the Difference
Canned chickpeas, drained and rinsed, have a tested low-FODMAP serve of about 1/4 cup. Chickpeas cooked from dried are a different story, and so are roasted chickpeas and aquafaba.
Are Lentils Low FODMAP? Canned vs. Dried, by Type
Canned lentils, drained and rinsed, have a tested low-FODMAP serve of about 1/4 cup (46 g). Boiled-from-dried lentils are a different story, and so are lentil pasta and canned lentil soup.
Is Quinoa Low FODMAP? Yes, At Most Realistic Portions
Quinoa is low FODMAP at 1 cup cooked (a generous serve) across white, red, black, and tricolor. Here's how to use it, and the one label trap to avoid.
Are Mushrooms Low FODMAP? (Yes, Oyster Mushrooms Only)
Most mushrooms are high FODMAP for mannitol, but oyster mushrooms are low FODMAP at generous serves. Here's which varieties work, why canned champignons get a pass, and how to swap oysters into the recipes you already cook.
Is Cauliflower Low FODMAP? The Common Surprise
Cauliflower has a complicated FODMAP story. A small serve is fine, but the cauliflower rice and keto pizza portions most people eat blow past it. Here's the current rating, the mannitol history, and swaps that actually work.
Is Watermelon Low FODMAP? (And Other Melons Ranked)
Watermelon is high FODMAP at any typical serve, loaded with excess fructose, fructans, and mannitol. Here's how it compares to cantaloupe and honeydew, with safe melon portions for elimination.
Are Apples Low FODMAP? Why They're a Common Trigger
Apples are high FODMAP because they contain excess fructose and sorbitol. Here's why one apple can set off bloating, why juice and sauce are just as bad, and what to eat instead.
Ripe vs. Unripe Bananas: The FODMAP Difference
Firm, green-yellow bananas are low FODMAP at a standard serve. Ripe, brown-spotted bananas accumulate fructans and turn high FODMAP. Here's how ripeness changes the math and how to shop for it.
Is Coconut Low FODMAP? Milk, Cream, Flour, and Flesh
Coconut is low FODMAP in small serves and high FODMAP in larger ones, and it depends on which form you're using. Here's a breakdown of coconut water, canned coconut milk, coconut cream, flesh, flour, oil, and flavored coconut yogurt.
Is Cashew Low FODMAP? (And Other Nuts Ranked)
Cashews are high FODMAP even at tiny serves thanks to GOS. Pistachios are the same. Here's where every common nut lands, with tested serving sizes.
Is Cream Cheese Low FODMAP? Yes, At About 2 Tablespoons
Cream cheese is low FODMAP at around 2 tablespoons per Monash. Larger serves hit the lactose threshold. Here's the serving math, lactose-free options, and brand picks.
Is Sourdough Low FODMAP? The Fermentation Exception
Real long-fermented sourdough is low FODMAP at a typical 2-slice serve, even though wheat is high in fructans. Here's why, and how to tell real sourdough from marketing sourdough.
Is Soy Sauce Low FODMAP? A Surprisingly Clear Yes
Regular soy sauce is low FODMAP at 2 tablespoons, and so is tamari. Here's why, where it breaks down (teriyaki, hoisin, oyster sauce), and when to reach for coconut aminos instead.