Complete Low FODMAP Food List (2025 Update)

Is Zucchini Low FODMAP? A 2025 Guide to Gut-Friendly Green Veggies

Zucchini—also known as courgette in the UK and many European countries—is a staple in everything from stir-fries to spiralized “zoodles.” But if you’re following a low FODMAP diet to manage IBS, you might be wondering: Is zucchini low FODMAP?

Is Eggplant Low FODMAP? A 2025 Guide to Gut-Friendly Vegetables

Eggplant—known as aubergine in the UK, French, and many other languages—is a staple in dishes from Mediterranean moussaka to Middle Eastern baba ganoush. But if you’re managing IBS or following a low FODMAP diet, you might be asking: Is eggplant low FODMAP?

Are Sardines Low FODMAP? A 2025 Guide for Gut-Friendly Eating

Sardines are small, flavorful, and packed with nutrients—but are they safe for those following a low FODMAP diet? Whether you enjoy them grilled, canned, or mixed into salads, knowing how sardines fit into a FODMAP-conscious meal plan can help you avoid digestive discomfort.

Anchovies on a Low FODMAP Diet? Here’s the Catch

Anchovies—tiny, salty, and packed with flavor—are a staple in Mediterranean kitchens and gaining popularity in gut-conscious diets worldwide. Whether you’re sprinkling them over pizza, melting them into sauces, or adding them to salads, you might be wondering: Are anchovies low FODMAP?

Is Calamari Low FODMAP? A 2025 Guide for IBS-Friendly Seafood Dining

Whether you’ve seen it listed as calamari, calamares, or simply squid, this versatile seafood is a global favorite. But if you’re following a low FODMAP diet, you’re likely wondering: Is calamari low FODMAP? Can you still enjoy those crispy rings or tender grilled skewers without triggering symptoms?

Is Mackerel Low FODMAP? A 2025 Gut-Health Guide for Seafood Fans

If you're following a low FODMAP diet to manage IBS or improve digestion, you might be wondering about certain types of oily fish—like mackerel. It’s flavorful, rich in healthy fats, and widely used in Mediterranean and Asian cuisines. But the big question remains: Is mackerel low FODMAP?

Are Scallops Low FODMAP? A 2025 Guide for IBS-Friendly Dining

If you’re managing IBS or just getting started with the low FODMAP diet, seafood can be a tricky category to navigate. Today we’re diving into a common question I hear in my kitchen: Are scallops low FODMAP? As an award-winning chef and certified FODMAP expert, I’m here to give you the clear, evidence-based answer—plus a delicious, gut-friendly recipe you’ll want to make on repeat.

Is Octopus Low FODMAP? What IBS-Sufferers Need to Know in 2025

If you’re living with IBS or following a low FODMAP diet, navigating seafood options can feel overwhelming—especially when it comes to less common ingredients like octopus. So, let’s tackle the big question: Is octopus low FODMAP? As an award-winning chef and FODMAP expert, I’m here to give you the full breakdown—plus cooking tips you won’t find anywhere else.

Are Scampi Low FODMAP? A Gut-Friendly Guide for 2025

If you’re following a low FODMAP diet and craving something seafood-inspired, you might be wondering: Are scampi low FODMAP? As an award-winning chef and certified FODMAP expert, I’ve got great news for your gut—scampi can absolutely be part of your low FODMAP lifestyle, as long as you know what to look out for.

Are Mussels Low FODMAP? A 2025 Guide for Seafood Lovers

Wondering if mussels are low FODMAP? Discover whether mussels fit into a FODMAP-friendly diet, the right portion sizes, cooking tips, and how to enjoy them without triggering IBS symptoms.

Vegtibles

Is Erythritol Low FODMAP? A Comprehensive Guide for IBS and Sensitive Guts

If you're navigating the low FODMAP diet to manage your IBS (Irritable Bowel Syndrome) or digestive discomfort, you’ve likely come across erythritol—a popular sugar alcohol used in many sugar-free and keto-friendly products. But here’s the question: Is erythritol low FODMAP? And more importantly, is it safe for sensitive stomachs?

Sweets & Snacks

Are Apricots Low FODMAP? What IBS Sufferers Need to Know

If you’re following the low FODMAP diet, fruit can be one of the most confusing food categories to navigate. And when it comes to apricots — small, sweet, and packed with flavor — it’s natural to ask: Are apricots low FODMAP?

Fruit

Are Pears Low FODMAP? What You Need to Know About This High-FODMAP Fruit

If you’re following a low FODMAP diet, you know that not all fruits are created equal when it comes to digestive comfort. Some can be enjoyed freely, while others are best avoided — and one of the most commonly asked-about fruits is the humble pear.

Fruit

Are Cornflakes Low FODMAP? What You Need to Know Before Pouring a Bowl

If you're following a low FODMAP diet, breakfast can feel like one of the hardest meals to get right — especially when it comes to cereal. And one of the most common questions that pops up is: “Are cornflakes low FODMAP?”

Sweets & Snacks

Grains & Cereals

Is Oyster Sauce Low FODMAP? What IBS Sufferers Should Know Before Using It

If you’re following the low FODMAP diet, condiments and sauces can feel like a minefield — full of hidden ingredients that could trigger symptoms. One of the most common questions? “Is oyster sauce low FODMAP?”

Sauces

Is Butter Low FODMAP? The Truth About Butter and IBS You Need to Know

If you’re navigating the low FODMAP diet and wondering whether butter is off the table, you’re definitely not alone. Dairy can be one of the most confusing food groups when it comes to FODMAPs — and butter often gets lumped into the “maybe not” category.

Sauces

Herbs

Are Peas Low FODMAP? Here’s What You Should Know Before Adding Them to Your Plate

Peas are one of those veggies that seem healthy (and they are!) — but if you’re following a low FODMAP diet, they might make you pause. So, are peas low FODMAP?

Vegtibles

Are Fries Low FODMAP? What You Need to Know

When you’re following a low FODMAP diet, navigating the world of comfort food can feel like a minefield. And if you’ve found yourself wondering, “Are fries low FODMAP?” — you’re definitely not alone.

Is Spinach Low FODMAP? The Truth About This IBS-Friendly Supergreen

Vegtibles

Are Carrots Low FODMAP? The Crunchy, IBS-Friendly Snack

Vegtibles

Sweets & Snacks

Is Kiwi Low FODMAP? Here’s the Truth

If you’re navigating life with IBS or following a low FODMAP diet, you already know how tricky fruit can be. Some of the healthiest-looking options can cause major gut issues — which is why the question “Is kiwi low FODMAP?” is such a common (and smart!) one.

Fruit

Is Cabbage Low FODMAP? What You Need To Know

Let’s be real: cabbage is one of those veggies that people either love or side-eye — especially if you're dealing with IBS or navigating the low FODMAP diet. And the big question I always hear is: “Is cabbage low FODMAP?”

Vegtibles

Is Popcorn Low FODMAP? The Snack You Can Enjoy with IBS

If you’re following a low FODMAP diet and craving a snack that won’t upset your gut, you might be wondering: Is popcorn low FODMAP? I see this question all the time — and as a FODMAP expert (and major snack lover), I’ve got good news for you.

Sweets & Snacks

Is Broccoli Really Low FODMAP? What You Need to Know

If you’re navigating the low FODMAP diet and wondering “Wait... is broccoli low FODMAP or not?” — girl, you're not alone. As someone who’s been down the IBS road and specializes in FODMAPs, I totally get the confusion. Let’s break it down, because the answer isn’t a simple yes or no.

Vegtibles

Most asked

Is Tofu Low FODMAP? The Type You Choose Makes All the Difference

Tofu is a staple in many plant-based and gluten-free diets, praised for its versatility, protein content, and neutral flavor. But if you're following a low FODMAP diet for IBS, tofu raises a key question: Is tofu low FODMAP?

Vegtibles

Most asked

Is Lime Low FODMAP? A Zesty Yes for IBS-Friendly Flavor

When you're following a low FODMAP diet, flavor can feel like one of the first things to go. Garlic and onion are out, many condiments are off-limits, and even certain fruits get the side-eye. But here’s some bright, citrusy news: lime is low FODMAP and can be a fantastic way to add flavor without triggering IBS symptoms.

Fruit

Most asked

Is Bone Broth Low FODMAP? A Comforting Choice—But With a Catch

Bone broth has been praised for everything from gut healing and immune support to glowing skin. It's warm, savory, and nutrient-rich—a staple in many wellness routines. But if you’re following a low FODMAP diet to manage IBS, you might be wondering: Is bone broth low FODMAP?

Sweets & Snacks

Sauces

Herbs

Most asked

Is Gin Low FODMAP? A Clear Choice for IBS-Friendly Sipping

Navigating alcohol on a low FODMAP diet can be confusing. While some drinks are loaded with gut-irritating ingredients, others are surprisingly gentle—as long as you stick to the right type and amount. So, what about gin? It’s known for its crisp, botanical flavor and low sugar content, but is gin low FODMAP?

Drinks

Most asked

Is Rum Low FODMAP? What You Need to Know Before You Mix a Drink

If you’re following a low FODMAP diet, alcohol can be one of the more confusing gray areas. Some drinks are surprisingly safe, while others—especially those with hidden sweeteners—can be a recipe for digestive disaster. So, where does rum fall on the spectrum? Is rum low FODMAP?

Drinks

Is Wine Low FODMAP? What to Know Before You Pour That Glass

A glass of wine with dinner, at a party, or while winding down at night—it’s a common part of many people’s routine. But if you’re navigating the low FODMAP diet to manage IBS, you might be wondering: Is wine low FODMAP?

Drinks

Most asked

Is Beer Low FODMAP? What You Should Know Before You Crack One Open

If you’re following a low FODMAP diet to manage IBS, alcohol might seem like a no-go. Between bloating, stomach cramps, and unpredictably labeled ingredients, it’s understandable to be cautious. But let’s get to the question at hand: Is beer low FODMAP?

Drinks

Most asked

Is Tea Low FODMAP? What You Can (and Can’t) Sip Safely with IBS

If you're following a low FODMAP diet to manage IBS, you’ve probably questioned almost everything in your kitchen—including your favorite cup of tea. While tea seems like a gentle, soothing beverage, some varieties can actually trigger symptoms. So, what’s the deal? Is tea low FODMAP?

Drinks

Most asked

Is Brown Sugar Low FODMAP? Here’s What You Need to Know

Sugar can be a confusing topic when you’re following a low FODMAP diet. Some types are perfectly fine in moderation, while others—like honey or high-fructose corn syrup—can quickly lead to bloating and discomfort. So what about brown sugar? It’s often seen as a more natural, less processed sweetener than white sugar, but is brown sugar low FODMAP?

Sweets & Snacks

Most asked

Is Maple Syrup Low FODMAP? A Sweet Option for Sensitive Stomachs

When you're following a low FODMAP diet, sweeteners can be surprisingly tricky. Many of the most common ones—like honey, agave, and high fructose corn syrup—are high in FODMAPs and known IBS triggers. But what about maple syrup? That golden drizzle over pancakes and waffles has a reputation for being natural and gut-friendly. So, is maple syrup low FODMAP?

Sweets & Snacks

Most asked

Is Stevia Low FODMAP? The Truth About This Popular Sugar Substitute

Whether you're cutting sugar for health reasons or looking for IBS-friendly sweeteners, stevia is likely to come up. It's plant-based, calorie-free, and widely used as an alternative to traditional sugar in drinks, snacks, and even some “healthier” desserts. But if you’re following a low FODMAP diet, the question is: Is stevia low FODMAP?

Is Courgette Low FODMAP? Here’s Why This Veggie Is Gut-Friendly

Courgette—also known as zucchini in some parts of the world—is one of those vegetables that’s always hanging out in the background. It’s not flashy, but it’s versatile, easy to cook, and fits into just about any meal. But if you're following a low FODMAP diet to manage IBS, you're probably wondering: Is courgette low FODMAP?

Vegtibles

Most asked

Are Tomatoes Low FODMAP? Here’s the Juicy Truth

Tomatoes are a kitchen staple—used in everything from salads and pasta sauces to soups and sandwiches. They're packed with flavor, easy to cook with, and incredibly versatile. But if you're following a low FODMAP diet to manage IBS symptoms, you might be wondering: Are tomatoes low FODMAP?

Are Soy Products Low FODMAP? A Breakdown by Type

Soy is one of the most widely used ingredients in plant-based eating—found in everything from tofu and soy milk to sauces, protein bars, and even baked goods. But if you’re following a low FODMAP diet to manage IBS, soy can be a confusing ingredient. Why? Because not all soy products are created equal when it comes to FODMAPs.

Is Corn Low FODMAP? Here's What You Need to Know

Corn is everywhere—from tortillas and popcorn to cereal and corn syrup. It’s one of the most versatile foods out there, but when you’re following a low FODMAP diet, things can get complicated. So let’s settle the big question: Is corn low FODMAP?

Vegtibles

Most asked

Is Spelt Bread Low FODMAP? What You Should Know Before You Toast It

If you’re navigating the low FODMAP diet, bread can feel like a bit of a landmine. Most traditional wheat-based breads are high in FODMAPs, thanks to the presence of fructans—a type of oligosaccharide that’s tough on sensitive digestive systems. But what about spelt bread? It’s often seen as a healthier or more “ancient grain” alternative—but is spelt bread low FODMAP?

Sweets & Snacks

Grains & Cereals

Most asked

Is Avocado Low FODMAP? A Creamy Favorite with a Catch

Avocados are one of those “superfoods” that seem to show up everywhere—from toast to smoothies to salads. Packed with healthy fats, fiber, and nutrients, they’re often considered a gut-friendly choice. But if you’re following a low FODMAP diet, you might be wondering: Is avocado low FODMAP?

Vegtibles

Sweets & Snacks

Most asked

Is Halloumi Low FODMAP? What IBS Sufferers Need to Know About This Popular Cheese

Cheese lovers, this one’s for you. If you're following a low FODMAP diet to manage IBS symptoms, you're probably double-checking every dairy product before it hits your plate. One cheese that gets a lot of attention—especially in Mediterranean and grilling recipes—is halloumi. But what’s the deal? Is halloumi low FODMAP?

Vegtibles

Most asked

Is Cauliflower Low FODMAP? The Truth Behind This Trendy Veggie

Cauliflower has been having a major moment over the past few years. From cauliflower rice to pizza crusts, it’s the go-to swap for everything carb-heavy. But if you’re following a low FODMAP diet for IBS, you might be wondering: Is cauliflower actually low FODMAP? The answer, unfortunately, is no—not in most cases.

Vegtibles

Sweets & Snacks

Are Blueberries Low FODMAP? Let’s Break It Down

If you're following a low FODMAP diet for IBS, you've probably found yourself Googling the FODMAP status of just about every food in your kitchen. Fruits in particular can be tricky—some are totally fine, while others are surprisingly problematic. So what about blueberries? Are these little antioxidant powerhouses safe?

Fruit

Sweets & Snacks

Are Bananas Low FODMAP? Here's the Scoop for Sensitive Stomachs

Bananas are one of the most popular fruits around—easy to grab, naturally sweet, and full of nutrients. But if you're following a low FODMAP diet for IBS, you might be wondering: Are bananas low FODMAP? The answer is a bit more complicated than a simple yes or no.

Fruit

Sweets & Snacks

Is Watermelon Low FODMAP? What You Should Know Before Taking a Bite

Few things are more refreshing than a juicy slice of watermelon on a hot day. But if you're navigating the low FODMAP diet for IBS, you may be wondering: Is watermelon low FODMAP? Unfortunately, the answer is no—watermelon is high FODMAP and is best avoided during the elimination phase of the diet.

Fruit

Sweets & Snacks

Most asked

Are Grapes Low FODMAP? A Quick Guide for IBS-Friendly Snacking

If you’re following a low FODMAP diet to help manage IBS symptoms, navigating the produce aisle can feel a bit overwhelming. Even with fruits that seem simple and natural—like grapes—you might find yourself asking, “Are grapes low FODMAP?” The good news is: yes, grapes are low FODMAP in moderate servings. But there are still a few things you’ll want to keep in mind when adding them to your diet.

Fruit

Sweets & Snacks

Most asked

Is Coconut Milk Low FODMAP? What You Need to Know Before Pouring

‍If you’re trying to navigate the low FODMAP diet, grocery shopping can start to feel like detective work—especially when it comes to milk alternatives. One question that comes up a lot is: Is coconut milk low FODMAP? The answer is: it depends on the type. Not all coconut milk is created equal when it comes to gut-friendliness.

Drinks

Is Honey Low FODMAP? Here’s What You Should Know

When you're starting a low FODMAP diet, one of the first surprises you might run into is the list of foods you assumed were “healthy” but turn out to be potential triggers. Honey is one of those foods that causes a lot of confusion. It’s natural, it’s sweet, and it’s often considered a better alternative to refined sugar. But is honey low FODMAP? Let’s dig into that.

Sweets & Snacks

Sauces

Most asked

Is Oatmeal Low FODMAP? Everything You Need to Know

If you’re following a low FODMAP diet for IBS or sensitive digestion, breakfast can feel like a bit of a puzzle. One common question is: Is oatmeal low FODMAP? The good news is—yes, oatmeal can be low FODMAP in the right portion. But as with many foods on the FODMAP spectrum, the type of oats you choose and how much you eat makes all the difference.

Sweets & Snacks

Grains & Cereals

Is Quinoa Low FODMAP? A Complete Guide for IBS and Gut Health

If you’re living with IBS or following a low FODMAP diet, you may be wondering: Is quinoa low FODMAP? The short answer is yes, quinoa is low FODMAP in appropriate serving sizes. But as with many foods on the FODMAP spectrum, portion size matters—and so does how you prepare it. In this guide, we’ll break down everything you need to know about quinoa and how it fits into a low FODMAP lifestyle.

Grains & Cereals

Most asked

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