FODMAP Food Checker

Free FODMAP lookup for 497 foods covering 16 categories. Same database that ships inside the GutLedger app. Built by an IBS sufferer who got tired of paywalled tools.

Agave
High FODMAPSweeteners
Almond butter
Moderate FODMAPNuts & Seeds
Almond milk
Low FODMAPDairy
Almonds (10 max)
Low FODMAPNuts & Seeds
Amaranth
Low FODMAPGrains
Anchovies
Low FODMAPProtein
Apple
High FODMAPFruits
Apple cider
High FODMAPBeverages
Apple juice
High FODMAPFruits
Apricot
Moderate FODMAPFruits
Artichoke
High FODMAPVegetables
Arugula
Low FODMAPVegetables
Asparagus
High FODMAPVegetables
Aspartame
Low FODMAPSweeteners
Avocado (large serve)
High FODMAPVegetables
Avocado (small serve)
Low FODMAPVegetables
BBQ sauce
High FODMAPCondiments
Bacon
Low FODMAPProtein
Bagel
High FODMAPBreads
Baked beans
High FODMAPProtein
Baking powder
Low FODMAPCooking
Baking soda
Low FODMAPCooking
Balsamic vinegar
Low FODMAPCondiments
Bamboo shoots
Low FODMAPVegetables
Banana (firm)
Low FODMAPFruits
Banana (ripe)
Moderate FODMAPFruits
Barley
High FODMAPGrains
Barley malt
High FODMAPSweeteners
Basil
Low FODMAPHerbs & Spices
Bay leaves
Low FODMAPHerbs & Spices
Bean sprouts
Low FODMAPVegetables
Beans
High FODMAPProtein
Beef
Low FODMAPProtein
Beer
Low FODMAPBeverages
Beet
Moderate FODMAPVegetables
Beetroot
Moderate FODMAPVegetables
Bell pepper
Low FODMAPVegetables
Biscuit
High FODMAPBreads
Biscuits
High FODMAPSnacks
Black beans
High FODMAPProtein
Black pepper
Low FODMAPHerbs & Spices
Blackberries
High FODMAPFruits
Blueberries
Low FODMAPFruits
Bok choy
Low FODMAPVegetables
Bolognese sauce
High FODMAPCondiments
Borlotti beans
High FODMAPProtein
Boysenberries
High FODMAPFruits
Bran flakes
High FODMAPBreakfast
Brazil nuts
Low FODMAPNuts & Seeds
Bread
High FODMAPBreads
Bread (gluten-free)
Low FODMAPBreads
Bread (sourdough)
Low FODMAPBreads
Bread (white)
High FODMAPBreads
Bread (wholemeal)
High FODMAPBreads
Breadcrumbs
High FODMAPCooking
Brie
Low FODMAPDairy
Brioche
High FODMAPBreads
Broad beans
High FODMAPProtein
Broccoli (heads)
Moderate FODMAPVegetables
Broccoli (stalks)
High FODMAPVegetables
Brussels sprouts
High FODMAPVegetables
Buckwheat
Low FODMAPGrains
Bulgur
High FODMAPGrains
Bun
High FODMAPBreads
Burger
High FODMAPMeals
Butter
Low FODMAPDairy
Butter beans
High FODMAPProtein
Buttermilk
High FODMAPDairy
Butternut squash
Low FODMAPVegetables
Cabbage
Moderate FODMAPVegetables
Caesar dressing
High FODMAPCondiments
Cake
High FODMAPBreads
Camembert
Low FODMAPDairy
Cannellini beans
High FODMAPProtein
Cantaloupe
Low FODMAPFruits
Capsicum
Low FODMAPVegetables
Cardamom
Low FODMAPHerbs & Spices
Carrot
Low FODMAPVegetables
Cashews
High FODMAPNuts & Seeds
Cauliflower
High FODMAPVegetables
Celeriac
Low FODMAPVegetables
Celery
High FODMAPVegetables
Cereal
High FODMAPMeals
Chai tea
High FODMAPBeverages
Chamomile tea
High FODMAPBeverages
Cheddar
Low FODMAPDairy
Cheese
Moderate FODMAPDairy
Cheese sauce
High FODMAPDairy
Cherries
High FODMAPFruits
Chestnuts
Low FODMAPNuts & Seeds
Chia seeds
Low FODMAPNuts & Seeds
Chicken
Low FODMAPProtein
Chicken nuggets
High FODMAPMeals
Chickpeas
High FODMAPProtein
Chicory
High FODMAPVegetables
Chicory root
High FODMAPSweeteners
Chilli flakes
Low FODMAPHerbs & Spices
Chilli pepper
Low FODMAPVegetables
Chives
Low FODMAPVegetables
Chocolate
Moderate FODMAPSnacks
Choy sum
Low FODMAPVegetables
Chutney
High FODMAPCondiments
Cilantro
Low FODMAPHerbs & Spices
Cinnamon
Low FODMAPHerbs & Spices
Clementine
Low FODMAPFruits
Clotted cream
High FODMAPDairy
Cocoa powder
Low FODMAPCooking
Coconut (dried)
Moderate FODMAPFruits
Coconut (fresh)
Low FODMAPFruits
Coconut cream
Low FODMAPCooking
Coconut milk
Low FODMAPDairy
Coconut oil
Low FODMAPCondiments
Coconut sugar
Moderate FODMAPSweeteners
Coconut water
Moderate FODMAPBeverages
Coconut yogurt
Low FODMAPDairy
Cod
Low FODMAPProtein
Coffee
Low FODMAPBeverages
Condensed milk
High FODMAPDairy
Cookie
High FODMAPBreads
Coriander
Low FODMAPHerbs & Spices
Corn
Low FODMAPGrains
Corn chips
Low FODMAPSnacks
Corn on the cob
Moderate FODMAPVegetables
Corn syrup
High FODMAPSweeteners
Corn tortilla
Low FODMAPBreads
Cornflakes
Low FODMAPGrains
Cornflour
Low FODMAPCooking
Cornstarch
Low FODMAPCooking
Cottage cheese
High FODMAPDairy
Courgette
Low FODMAPVegetables
Couscous
Moderate FODMAPGrains
Crab
Low FODMAPProtein
Crackers (wheat)
High FODMAPSnacks
Cranberries
Low FODMAPFruits
Cranberry juice
Low FODMAPBeverages
Cream
High FODMAPDairy
Cream cheese
Moderate FODMAPDairy
Creme fraiche
Moderate FODMAPDairy
Crisps
Low FODMAPSnacks
Croissant
High FODMAPBreads
Crumpet
High FODMAPBreads
Cucumber
Low FODMAPVegetables
Cumin
Low FODMAPHerbs & Spices
Curry powder
Low FODMAPHerbs & Spices
Custard
High FODMAPDairy
Dandelion tea
Moderate FODMAPBeverages
Dark chocolate
Low FODMAPSnacks
Dates
High FODMAPFruits
Dill
Low FODMAPHerbs & Spices
Double cream
High FODMAPDairy
Doughnut
High FODMAPBreads
Dragon fruit
Low FODMAPFruits
Dried fruit
High FODMAPFruits
Dried mango
High FODMAPSnacks
Duck
Low FODMAPProtein
Durian
Low FODMAPFruits
Edamame
High FODMAPProtein
Egg
Low FODMAPProtein
Egg noodles
High FODMAPPasta
Eggplant
Low FODMAPVegetables
Eggs
Low FODMAPProtein
Endive
Low FODMAPVegetables
Energy bar
High FODMAPSnacks
Erythritol
Low FODMAPSweeteners
Espresso
Low FODMAPBeverages
Evaporated milk
High FODMAPDairy
FOS
High FODMAPSweeteners
Fennel bulb
Moderate FODMAPVegetables
Fennel leaves
Low FODMAPVegetables
Fennel tea
High FODMAPBeverages
Fenugreek
Low FODMAPHerbs & Spices
Feta
Low FODMAPDairy
Figs
High FODMAPFruits
Fish
Low FODMAPProtein
Fish and chips
High FODMAPMeals
Fish fingers
High FODMAPMeals
Fish sauce
Low FODMAPCondiments
Flaxseed
Low FODMAPNuts & Seeds
Flour
High FODMAPBreads
Flour tortilla
High FODMAPBreads
Fried rice
Low FODMAPMeals
Fructose
High FODMAPSweeteners
Fruit juice concentrate
High FODMAPFruits
Fusilli
High FODMAPPasta
Galangal
Low FODMAPHerbs & Spices
Garlic
High FODMAPVegetables
Garlic powder
High FODMAPVegetables
Garlic salt
High FODMAPVegetables
Garlic-infused oil
Low FODMAPHerbs & Spices
Gelatin
Low FODMAPCooking
Ghee
Low FODMAPDairy
Gin
Low FODMAPBeverages
Ginger
Low FODMAPVegetables
Glass noodles
Low FODMAPPasta
Glucose
Low FODMAPSweeteners
Gluten-free biscuits
Low FODMAPSnacks
Gluten-free bread
Low FODMAPBreads
Gluten-free cereal
Low FODMAPBreakfast
Gluten-free crackers
Low FODMAPSnacks
Gluten-free flour
Low FODMAPCooking
Gluten-free pasta
Low FODMAPBreads
Gluten-free pizza base
Low FODMAPBreads
Gluten-free sausages
Low FODMAPProtein
Gluten-free wrap
Low FODMAPBreads
Gnocchi
High FODMAPPasta
Golden syrup
Low FODMAPSweeteners
Gouda
Low FODMAPDairy
Granola
High FODMAPMeals
Grapefruit
Low FODMAPFruits
Grapes
Low FODMAPFruits
Gravy
High FODMAPMeals
Green beans
Low FODMAPVegetables
Green lentils
High FODMAPProtein
Green tea
Low FODMAPBeverages
Gruyere
Low FODMAPDairy
Guava (ripe)
Low FODMAPFruits
Halloumi
Moderate FODMAPDairy
Ham
Low FODMAPProtein
Hard cheese
Low FODMAPDairy
Hazelnuts
Moderate FODMAPNuts & Seeds
Hemp milk
Low FODMAPDairy
Hemp seeds
Low FODMAPNuts & Seeds
High fructose corn syrup
High FODMAPSweeteners
Honey
High FODMAPSweeteners
Honeydew
Low FODMAPFruits
Hot chocolate (milk)
High FODMAPDairy
Hot sauce
Low FODMAPCondiments
Hummus
High FODMAPCondiments
Ice cream
High FODMAPDairy
Inulin
High FODMAPSweeteners
Isomalt
High FODMAPSweeteners
Jalapeno
Low FODMAPVegetables
Jelly beans
High FODMAPSnacks
Kale
Low FODMAPVegetables
Kefir
Moderate FODMAPDairy
Ketchup
Moderate FODMAPCondiments
Kidney beans
High FODMAPProtein
Kiwi
Low FODMAPFruits
Kombucha
Moderate FODMAPBeverages
Lactose-free cheese
Low FODMAPDairy
Lactose-free cream
Low FODMAPDairy
Lactose-free ice cream
Low FODMAPDairy
Lactose-free milk
Low FODMAPDairy
Lactose-free yogurt
Low FODMAPDairy
Lamb
Low FODMAPProtein
Lasagne
High FODMAPPasta
Leek
High FODMAPVegetables
Lemon
Low FODMAPFruits
Lemongrass
Low FODMAPHerbs & Spices
Lentils
High FODMAPProtein
Lettuce
Low FODMAPVegetables
Lima beans
High FODMAPProtein
Lime
Low FODMAPFruits
Linseed
Low FODMAPNuts & Seeds
Liquorice
High FODMAPSnacks
Lobster
Low FODMAPProtein
Longon
Moderate FODMAPFruits
Lychee
Moderate FODMAPFruits
Macadamia
Low FODMAPNuts & Seeds
Macadamia milk
Low FODMAPDairy
Macaroni
High FODMAPPasta
Malt extract
High FODMAPSweeteners
Malt vinegar
Moderate FODMAPSweeteners
Maltitol
High FODMAPSweeteners
Mandarin
Low FODMAPFruits
Mange tout
High FODMAPVegetables
Mango
High FODMAPFruits
Mannitol
High FODMAPSweeteners
Maple syrup
Low FODMAPSweeteners
Marinara sauce
High FODMAPCondiments
Marmite
Low FODMAPCondiments
Mascarpone
High FODMAPDairy
Mayonnaise
Low FODMAPCondiments
Milk
High FODMAPDairy
Milk chocolate
Moderate FODMAPSnacks
Milkshake
High FODMAPDairy
Millet
Low FODMAPGrains
Mint
Low FODMAPHerbs & Spices
Miso paste
Low FODMAPCondiments
Molasses
Moderate FODMAPSweeteners
Mozzarella
Low FODMAPDairy
Muesli
High FODMAPMeals
Muffin
High FODMAPBreads
Mushrooms
High FODMAPVegetables
Mussels
Low FODMAPProtein
Mustard
Low FODMAPCondiments
Naan bread
High FODMAPBreads
Navy beans
High FODMAPProtein
Nectarine
High FODMAPFruits
Nutmeg
Low FODMAPHerbs & Spices
Oat milk
Moderate FODMAPDairy
Oatcakes
Low FODMAPBreads
Oatmeal
Low FODMAPBreakfast
Oats
Low FODMAPGrains
Okra
Low FODMAPVegetables
Olive
Low FODMAPVegetables
Olive oil
Low FODMAPCondiments
Olives
Low FODMAPVegetables
Omelette
Low FODMAPMeals
Onion
High FODMAPVegetables
Onion powder
High FODMAPVegetables
Oolong tea
High FODMAPBeverages
Orange
Low FODMAPFruits
Orange juice
Moderate FODMAPBeverages
Oregano
Low FODMAPHerbs & Spices
Oyster sauce
Low FODMAPCondiments
Oysters
Low FODMAPProtein
Pak choi
Low FODMAPVegetables
Pancakes
High FODMAPBreads
Paneer
Moderate FODMAPDairy
Papaya
Low FODMAPFruits
Paprika
Low FODMAPHerbs & Spices
Parmesan
Low FODMAPDairy
Parsley
Low FODMAPHerbs & Spices
Parsnip
Low FODMAPVegetables
Passion fruit
Low FODMAPFruits
Pasta (gluten-free)
Low FODMAPPasta
Pasta (wheat)
High FODMAPPasta
Pasta sauce
High FODMAPCondiments
Pastry
High FODMAPBreads
Peach
High FODMAPFruits
Peanut butter
Low FODMAPNuts & Seeds
Peanuts
Low FODMAPNuts & Seeds
Pear
High FODMAPFruits
Pear juice
High FODMAPFruits
Peas
Moderate FODMAPVegetables
Pecans
Low FODMAPNuts & Seeds
Pecorino
Low FODMAPDairy
Penne
High FODMAPPasta
Peppermint tea
Low FODMAPBeverages
Persimmon
High FODMAPFruits
Pesto
Moderate FODMAPCondiments
Pine nuts
Low FODMAPNuts & Seeds
Pineapple
Low FODMAPFruits
Pinto beans
High FODMAPProtein
Pistachios
High FODMAPNuts & Seeds
Pita bread
High FODMAPBreads
Pizza
High FODMAPMeals
Plain flour
High FODMAPCooking
Plum
High FODMAPFruits
Polenta
Low FODMAPGrains
Pomegranate
Moderate FODMAPFruits
Popcorn
Low FODMAPSnacks
Poppy seeds
Low FODMAPNuts & Seeds
Pork
Low FODMAPProtein
Porridge
Low FODMAPGrains
Porridge oats
Low FODMAPBreakfast
Potato
Low FODMAPVegetables
Potato chips
Low FODMAPSnacks
Potato starch
Low FODMAPCooking
Prawns
Low FODMAPProtein
Pretzels
High FODMAPSnacks
Pretzels (gluten-free)
Low FODMAPSnacks
Prosciutto
Low FODMAPProtein
Protein bar
High FODMAPMeals
Prunes
High FODMAPFruits
Puffed rice
Low FODMAPBreakfast
Pumpkin
Low FODMAPVegetables
Pumpkin seeds
Low FODMAPNuts & Seeds
Quinoa
Low FODMAPGrains
Quorn mince
Low FODMAPProtein
Radicchio
High FODMAPVegetables
Radish
Low FODMAPVegetables
Raisins
High FODMAPFruits
Ranch dressing
High FODMAPCondiments
Raspberries
Low FODMAPFruits
Red lentils
High FODMAPProtein
Relish
Moderate FODMAPCondiments
Rhubarb
Low FODMAPFruits
Rice
Low FODMAPGrains
Rice cakes
Low FODMAPGrains
Rice crackers
Low FODMAPBreads
Rice flour
Low FODMAPCooking
Rice milk
Low FODMAPDairy
Rice noodles
Low FODMAPGrains
Rice puffs
Low FODMAPBreakfast
Ricotta
High FODMAPDairy
Rocket
Low FODMAPVegetables
Rosemary
Low FODMAPHerbs & Spices
Rum
High FODMAPBeverages
Rutabaga
Low FODMAPVegetables
Rye
High FODMAPGrains
Rye bread
High FODMAPBreads
Saccharin
Low FODMAPSweeteners
Saffron
Low FODMAPHerbs & Spices
Sage
Low FODMAPHerbs & Spices
Salami
Low FODMAPProtein
Salmon
Low FODMAPProtein
Sardines
Low FODMAPProtein
Sausages
Moderate FODMAPProtein
Savoy cabbage
Moderate FODMAPVegetables
Scallion
High FODMAPVegetables
Scallops
Low FODMAPProtein
Scone
High FODMAPBreads
Seaweed
Low FODMAPVegetables
Seitan
High FODMAPProtein
Self-raising flour
High FODMAPCooking
Semolina
High FODMAPGrains
Sesame seeds
Low FODMAPNuts & Seeds
Shallot
High FODMAPVegetables
Shrimp
Low FODMAPProtein
Single cream
High FODMAPDairy
Snow peas
High FODMAPVegetables
Soba noodles (100% buckwheat)
Low FODMAPPasta
Soft cheese
High FODMAPDairy
Sorbitol
High FODMAPSweeteners
Sorghum
Low FODMAPGrains
Soup
Moderate FODMAPMeals
Sour cream
Moderate FODMAPDairy
Sourdough bread
Low FODMAPBreads
Sourdough spelt
Moderate FODMAPGrains
Soy milk (from soy beans)
High FODMAPDairy
Soy milk (from soy protein)
Low FODMAPDairy
Soy sauce
Low FODMAPCondiments
Spaghetti
High FODMAPPasta
Spelt
Moderate FODMAPGrains
Spinach
Low FODMAPVegetables
Split peas
High FODMAPProtein
Spring onion (green part)
Low FODMAPVegetables
Spring onion (white part)
High FODMAPVegetables
Squash
Low FODMAPVegetables
Sriracha
Low FODMAPCondiments
Star anise
Low FODMAPHerbs & Spices
Star fruit
Low FODMAPFruits
Stevia
Low FODMAPSweeteners
Stilton
Low FODMAPDairy
Stir fry
Low FODMAPMeals
Stock cube
High FODMAPMeals
Strawberries
Low FODMAPFruits
Sucrose
Low FODMAPSweeteners
Sugar snap peas
High FODMAPVegetables
Sugar-free gum
High FODMAPSnacks
Sugar-free sweets
High FODMAPSnacks
Sultanas
High FODMAPFruits
Sun-dried tomato
Moderate FODMAPVegetables
Sunflower seeds
Low FODMAPNuts & Seeds
Sushi
Low FODMAPMeals
Swede
Low FODMAPVegetables
Sweet chilli sauce
Moderate FODMAPCondiments
Sweet potato
Moderate FODMAPVegetables
Sweetcorn
Low FODMAPVegetables
Swiss chard
Low FODMAPVegetables
Swiss cheese
Low FODMAPDairy
Tabasco
Low FODMAPCondiments
Table sugar
Low FODMAPSweeteners
Tahini
Low FODMAPNuts & Seeds
Tamari
Low FODMAPCondiments
Tamarillo
High FODMAPFruits
Tangerine
Low FODMAPFruits
Tapioca
Low FODMAPGrains
Tea (black/green)
Low FODMAPBeverages
Tempeh
Low FODMAPProtein
Thyme
Low FODMAPHerbs & Spices
Toast
High FODMAPBreads
Tofu (firm)
Low FODMAPProtein
Tofu (silken)
Moderate FODMAPProtein
Tomato
Low FODMAPVegetables
Tomato paste
Moderate FODMAPCondiments
Tomato sauce
Moderate FODMAPCondiments
Trail mix
High FODMAPSnacks
Tuna
Low FODMAPProtein
Turkey
Low FODMAPProtein
Turmeric
Low FODMAPHerbs & Spices
Turnip
Low FODMAPVegetables
Tzatziki
High FODMAPCondiments
Udon noodles
High FODMAPPasta
Veal
Low FODMAPProtein
Vegemite
Low FODMAPCondiments
Vermicelli (rice)
Low FODMAPPasta
Vinegar
Low FODMAPCondiments
Vital wheat gluten
High FODMAPCooking
Vodka
Low FODMAPBeverages
Waffles
High FODMAPBreads
Walnuts
Low FODMAPNuts & Seeds
Wasabi
Low FODMAPHerbs & Spices
Water
Low FODMAPBeverages
Water chestnuts
Low FODMAPVegetables
Watercress
Low FODMAPVegetables
Watermelon
High FODMAPFruits
Weetbix
High FODMAPBreakfast
Wheat
High FODMAPGrains
Wheat bran
High FODMAPGrains
Wheat flour
High FODMAPCooking
Wheat germ
High FODMAPGrains
Wheat wrap
High FODMAPBreads
Whey
High FODMAPDairy
Whey protein
High FODMAPDairy
Whipped cream
High FODMAPDairy
Whisky
Low FODMAPBeverages
White chocolate
Moderate FODMAPSnacks
White tea
Low FODMAPBeverages
Wine (red/white)
Low FODMAPBeverages
Worcestershire sauce
Low FODMAPCondiments
Xylitol
High FODMAPSweeteners
Yeast
Low FODMAPCooking
Yogurt
High FODMAPDairy
Zucchini
Low FODMAPVegetables
More from Cyber-Jack: ListLedger (shared shopping lists), Odomo (UK mileage tracker), Shoji (calm puzzle game)
Not medical advice. General FODMAP guidance based on Monash-aligned public research. Individual tolerance varies; confirm any elimination diet with a registered dietitian.