A complete list of foods you can safely consume during the elimination phase of the Low FODMAP Diet, including information about serving sizes.
Grains and Starches
- Amaranth
- Breakfast cereals made of oats, rice, corn, buckwheat, quinoa, amaranth or millet
- Buckwheat cereal
- Buckwheat flour
- Soba noodles (100% buckwheat)
- Oatmeal/porridge, cooked, 1⁄2 C.
- Oat bran, cooked, 1⁄2 C.
- Oat flour, 1⁄2 C.
- Gluten-free pretzels
- Gluten-free bread
- Grits
- Corn, rice or quinoa pasta
- Corn tortillas
- Corn or tortilla chips
- Crackers, rice or corn
- Cornmeal/polenta, dry
- Millet, cooked
- Popcorn, popped
- White potato
- Potato chips
- Quinoa, cooked
- Rice or corn cakes
- Rice
- Rice bran
- Sourdough spelt or wheat bread
Fruits
- Banana, 1⁄2
- Blueberries, 1⁄3 C.
- Blueberry juice, 1⁄3 C.
- Cantaloupe, 1⁄2 C.
- Clementine, 1 medium
- Cranberries, raw, 1⁄2 C.
- Dragon fruit, 1⁄2 C.
- Durian, 1⁄2 C.
- Grapes, all kinds, 1⁄2 C.
- Honeydew, 1⁄2 C.
- Kiwi, 1 medium
- Lemon juice, 1⁄3 C.
- Lime juice, 1⁄3 C.
- Orange juice, 1⁄3 C.
- Orange, 1 small
- Papaya (yellow), 1 C.
- Pineapple, 1⁄2 C.
- Prickly pear fruit, 1
- Raspberries, 1⁄2 C.
- Rhubarb, 1⁄2 C.
- Strawberries, 1⁄2 C.
- Tangelo, 1 medium
Vegetables
- Alfalfa sprouts
- Arugula/rocket
- Bamboo shoots
- Bean sprouts
- Bok choy, 1⁄2 C.
- Carrots
- Celery, 1 medium stalk
- Cherry tomatoes
- Chicory leaves
- Chili pepper, red
- Chives, green part only
- Cucumber
- Eggplant
- Endive
- Fennel bulb, 1⁄2 C.
- Green bell pepper, 1⁄2 C.
- Green beans, 1⁄2 C.
- Green peas, canned, 1⁄4 C.
- Kale, cooked, 1⁄2 C.
- Leek, leaves only
- Leaf lettuce
- Okra, 1⁄2 C.
- Parsnip
- Pattypan squash
- Pickle, dill or sour
- Radishes
- Red bell pepper
- Scallions/green onions, green part only
- Seaweed/nori
- Spinach
- Summer squash/yellow crookneck
- Sweet potato, 1⁄2 C
- Tomato, canned, no tomato paste/concentrate
- Tomato, fresh
- Turnip/rutabaga, 1⁄2 C.
- Water chestnuts
- Winter squash/butternut, 1⁄2 C.
- Zucchini, 1⁄2 C
Fats
- Nuts, any kind, 1⁄2 oz. or 2 T. (not cashews or pistachios)
- Peanut /almond butter, 2 T.
- Seeds, sesame, pine nuts, chia, sunflower or pumpkin/pepitas, 2 T.
- Tahini, 2 T.
- Coconut meat or flour, 2T.
- Oil, any type, including soybean, coconut and garlic-infused
- Margarine
- Mayonnaise
- Tartar sauce
- Olives
- Coconut cream
- Coconut milk
- Butter
- Cream cheese, 2 T.
- Half-and-half, 2 T.
- Heavy cream, whipped, 1⁄4 C.
- Sour cream, 2 T.
- Sour cream, low-fat, 2 T.
Meat & Dairy
- Beef
- Buffalo
- Chicken
- Duck
- Fish, any kind
- Goat
- Lamb
- Pork
- Turkey
- Seafood, any kind
- Egg substitute
- Eggs
- Dry curd cottage cheese
- Cheese, hard, regular or reduced-fat including cheddar, Swiss, parmesan, brie, mozzarella, feta
- Cottage cheese, lactose-free, 1⁄2 C.
- Goat cheese/chevre, 1 oz.
- Ricotta cheese, regular, 1⁄3 C.
- Kefir, lactose-free
- Kefir, regular, 1 tbsp.
- Milk, lactose-free
- Yogurt, lactose-free
- Quorn (Grounds/Mince only
- Tempeh
- Tofu, firm only
Extras
- Beer, 12 fl. oz.
- Coconut water
- Coffee, black, brewed, 8 fl. oz., limit one per day
- Rice milk
- Spirits, 1 1⁄2 oz. (not rum)
- Tea: black, green, ginger, peppermint, dandelion, rooibos, licorice
- Wine, red or white, 4 fl. Oz. (not sherry, port or sparkling wines)
- Candy/chocolate made with allowed ingredients, 1 oz.
- Corn syrup (not high-fructose), 1 1⁄2 T.
- Evap. cane juice, 1 1⁄2 T.
- Ice cream, lactose-free, 1⁄2 C.
- Jam or jelly, 1 1⁄2 T.
- Maple syrup, 100% pure (not “pancake” syrup), 1 1⁄2 T.
- Sorbet with allowed ingredients, 1⁄2 C.
- Sugar: brown, cane, palm, confectioner’s, granulated, 1 1⁄2 T.
- Syrup: cane, sugar, golden, 1 1⁄2 T.