FODMAP Foods
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Low FODMAP
- Alfalfa Sprouts About ⅓ cup (75g)
- Arugula Any typical portion
- Baked Potato Any typical portion
- Bamboo Shoot (canned) Any typical portion
- Bean Sprout Any typical portion
- Beetroot About 1 small (75g)
- Bell Pepper About ½ cup (45g)
- Bok Choy About 1 small (75g)
- Borage Small serving
- Breadfruit Any typical portion
- Broccoli About ¾ cup (75g)
- Brussels Sprout About 4 medium (75g)
- Butterhead Lettuce About 1¾ cups (65g)
- Butternut Pumpkin About ⅓ cup (65g)
- Butternut Squash About ⅓ cup (65g)
- Cabbage About ¾ cup (75g)
- Cactus Small serving
- Capers Any typical portion
- Carrot Any typical portion
- Cassava About ½ cup (75g)
- Cauliflower About ¾ cup (75g)
- Celery About 1 stalk (50g)
- Celery Root About ⅓ medium (75g)
- Chard Any typical portion
- Chayote Any typical portion
- Cherry Tomato About 5 medium (45g)
- Chicory About ½ cup (75g)
- Chili Pepper About 2 medium (30g)
- Chili Pepper (pickled) Small serving
- Chinese Broccoli About 1 cup (75g)
- Choy Sum Any typical portion
- Collard Greens Any typical portion
- Corn About ½ cup (75g)
- Cucumber About ⅓ medium (75g)
- Daikon About ⅓ cup (75g)
- Dandelion Greens Small serving
- Eggplant About 1 cup (75g)
- Enoki Mushroom About 2 medium (10g)
- Escarole Small serving
- Fennel About 1 cup sliced (75g)
- Frisee Lettuce Any typical portion
- Garden Cress Any typical portion
- Green Bean About 15 beans (75g)
- Green Pepper About ¼ medium (75g)
- Horseradish About 1 tablespoon (20g)
- Iceberg Lettuce About 1½ cups (75g)
- Jicama About ⅓ cup (75g)
- Kale About 75g
- Kohlrabi Any typical portion
- Leek (green part) Any typical portion
- Lettuce About 1½ cups (75g)
- Mesclun Any typical portion
- Mixed Lettuce Any typical portion
- Mizuna Any typical portion
- Mung Bean Sprouts Any typical portion
- Mushroom (canned) About 75g
- Mustard Greens Any typical portion
- Napa Cabbage About 1 cup (75g)
- Olives Any typical portion
- Olives (pickled) Any typical portion
- Oyster Mushroom About 1 cup (75g)
- Pak Choi About 1 small (75g)
- Parsnip Any typical portion
- Perilla About 1 bunch (40g)
- Pickled Cucumber About 3 pieces (75g)
- Pickles About 3 pieces (75g)
- Potato Any typical portion
- Potato Dumpling Any typical portion
- Pumpkin About ⅓ cup (75g)
- Pumpkin Puree (canned) About ⅓ cup (75g)
- Purslane Any typical portion
- Radicchio About 2 cups (75g)
- Radish Any typical portion
- Red Cabbage About ¾ cup (75g)
- Red Pepper About ½ cup (45g)
- Red Radish Any typical portion
- Romaine Lettuce About 2 cups (75g)
- Rutabaga About ¼ medium (75g)
- Savoy Cabbage About ¾ cup (75g)
- Seaweed About 2 sheets (5g)
- Snow Pea About 23 pods (75g)
- Spaghetti Squash About ½ cup (75g)
- Spinach About 1½ cups (75g)
- Spring Onion (green part) About ¾ cup (75g)
- Squash About ⅓ cup (75g)
- Sugar Snap Pea About 25 pods (75g)
- Sweet Corn About ½ cup (75g)
- Sweet Potato About ⅓ cup (75g)
- Taro About ⅓ cup (75g)
- Tomatillo About 1 medium (75g)
- Tomato About ½ medium (65g)
- Tomato (canned) About ½ cup (100g)
- Tomato (fresh) About ½ medium (65g)
- Tomato (green) Small serving
- Tomato Paste About 1 tablespoon (20g)
- Turnip About ½ medium (75g)
- Water Chestnut About ⅓ cup (75g)
- Water Spinach About 2 cups (75g)
- Watercress Any typical portion
- Wax Gourd About ½ cup (75g)
- White Radish Any typical portion
- White Turnip About ½ medium (75g)
- Yam About ⅓ cup (75g)
- Zucchini About 65g
Moderate FODMAP
High FODMAP
- Acorn Squash About ⅓ cup (55g)
- Artichoke About 15g
- Asparagus About 3 spears (40g)
- Broccolini About ¼ cup (20g)
- Button Mushroom About 1½ small (7g)
- Fried Onion Any typical portion
- Globe Artichoke About 15g
- Jerusalem Artichoke 1½ medium (75g)
- Kelp/Seaweed 1.5 ribbons, soaked (30g)
- Kimchi About ⅓ cup (45g)
- King Trumpet Mushroom Small serving
- Leek 1 leek (83g)
- Mushroom About 1½ small (7g)
- Pea About ⅓ cup (55g)
- Porcini About 2 tablespoons (10g)
- Sauerkraut About 2 tablespoons (25g)
- Shiitake About 10g
- Spring Onion Any typical portion
- Tomato Sauce About 65mL
Last updated October 17, 2026. Informational only, not medical advice.