FODMAP Foods
GOS stands for galacto-oligosaccharides, chains built on galactose. Like fructans they pass the small intestine undigested and ferment in the colon. Legumes are the main source, and the amount is dose-driven rather than all-or-nothing: canned and rinsed pulses lose a good share of their GOS to the liquid, which is why a canned serving and a boiled-from-dry serving of the same bean can land on opposite sides of the cutoff.
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Low FODMAP
- Almond Butter About 1 tablespoon (20g)
- Almonds About 16 nuts (20g)
- Baked Beans About 2 teaspoons (15g)
- Beetroot About 1 small (75g)
- Brazil Nuts About 10 nuts (30g)
- Butter Bean (canned) About 3 tablespoons (55g)
- Cassava About ½ cup (75g)
- Chestnuts About 4 nuts (30g)
- Chickpea (canned) About ⅓ cup (80g)
- Chickpea Pasta About 1 cup (100g)
- Chicory About ½ cup (75g)
- Cocoa Powder About 1 tablespoon (8g)
- Curry Leaf About 1 cup (8g)
- Curry Powder About 1 teaspoon (2g)
- Fenugreek About 1 teaspoon (2g)
- Fish Sauce About 1 tablespoon (20mL)
- Hemp Seeds About 3 tablespoons (30g)
- Lentil (canned) About ⅓ cup (65g)
- LSA Mix About 20g
- Mint About 3 tablespoons (15g)
- Mustard Seeds About 1 teaspoon (2g)
- Oats About ½ cup (50g)
- Perilla About 1 bunch (40g)
- Pine Nuts About 2 teaspoons (8g)
- Pumpkin Puree (canned) About ⅓ cup (75g)
- Radicchio About 2 cups (75g)
- Soy Cheese About 2 slices (40g)
- Spelt Bread About 1 slice (35g)
- Spelt Bread (100%) About 1 slice (35g)
- Sunflower Seeds About 1 tablespoon (15g)
- Tahini About 1 tablespoon (20g)
- Taro About ⅓ cup (75g)
- Thai Red Rice About 1 cup (190g)
- Tiger Nuts About 15 nuts (30g)
- Tomatillo About 1 medium (75g)
- Tortilla Chips About 1 cup (30g)
- Turnip About ½ medium (75g)
- Walnuts About 15 nut halves (30g)
- White Turnip About ½ medium (75g)
- Wholemeal Bread About 1 slice (30g)
Moderate FODMAP
High FODMAP
- Adzuki Bean About 1 tablespoon (20g)
- All-Bran Cereal About 1½ tablespoons (7g)
- Barley About 1½ tablespoons (30g)
- Black Bean About 2 tablespoons (40g)
- Borlotti Bean (canned) About 1 tablespoon (25g)
- Bulgur About 45g
- Cashew About 2 nuts (3g)
- Cashew Cheese (vegan) Small serving
- Chickpea About 1½ tablespoons (30g)
- Chickpea (boiled) About 1½ tablespoons (30g)
- Chickpea Flour About 10g
- Dark Rye Bread 2 slices (86g)
- Gluten-Free Muesli About 1⅔ tablespoons (15g)
- Green Lentil (boiled) About 2 tablespoons (30g)
- Green Split Pea About 2½ teaspoons (10g)
- Ground Meat (vegan) About 40g
- Haricot Bean (boiled) About 1 tablespoon (20g)
- Hazelnuts About 25 nuts (25g)
- Kidney Bean About 1 tablespoon (15g)
- Lentil About 2 tablespoons (30g)
- Lentil Pasta About 35g
- Lima Bean About 20g
- Lima Bean (boiled) About 20g
- Mixed Beans (canned) About 1½ tablespoons (30g)
- Muesli About 20g
- Navy Bean About 1 tablespoon (20g)
- Oat Milk About ⅓ cup (100mL)
- Onion About 1 small ring (10g)
- Pea About ⅓ cup (55g)
- Pinto Bean About 1⅔ tablespoons (25g)
- Pistachios About 7 nuts (5g)
- Red Kidney Bean (boiled) About 1 tablespoon (15g)
- Red Lentil (boiled) About ¼ cup (50g)
- Rye Bread 2 slices (86g)
- Rye Sourdough Bread 2 slices (50g)
- Soy Flakes Small serving
- Soy Milk About 2 tablespoons (40mL)
- Soy Yogurt About 2 tablespoons (40g)
- Soya Bean (boiled) About 1⅓ tablespoons (25g)
- Soybean Small serving
- Soybean Pasta Small serving
- Spelt Flour Serving (100g)
- Split Pea About 2½ teaspoons (10g)
- Split Pea (boiled) About 2½ teaspoons (10g)
- Sweet Lupin Bean Small serving
- Sweet Lupin Flour Serving (100g)
- Textured Soy Protein About 2g
- Tofu (silken) About 2 tablespoons (40g)
- Tortellini Small serving
- Wheat Flour Serving (100g)
- Wheat Germ About 4g
- Wheat-Free Muesli About 20g
- Whole Wheat Bread About 1 slice (30g)
- Yellow Split Pea Small serving
Last updated October 17, 2026. Informational only, not medical advice.