Free PDF · No Signup · Instant Download

The FODMAP Food Chart
That Ends the Guessing

150+ foods. Low, Moderate and High FODMAP ratings. Safe serving sizes. The 3-phase elimination protocol — all on one free, printable page. Based on Monash University research.

✓ 150+ Foods Rated ✓ Low · Mod · High FODMAP ✓ Safe Serving Sizes ✓ FODMAP Type Codes ✓ 3-Phase Protocol ✓ Print-Ready PDF
⬇ Download Free PDF
No email required — instant download
★★★★★ Based on Monash University FODMAP research
🔬 Monash University based
📋 150+ foods with FODMAP ratings
📐 Safe serving sizes included
🆓 Free PDF — no email required
⭐ 50,000+ downloads

What's Inside the Free Chart?

A single A4 page covering every major food category — vegetables, proteins, grains, fruits and dairy — each rated Low, Moderate or High FODMAP with safe serving sizes where critical.

Every food also shows its FODMAP type (Oligo, Fructose, Lactose, Polyol or GOS) so you know exactly which fermentable carbohydrate to test during Phase 2 reintroduction. The PDF is free forever.

1

Elimination — 2 to 6 Weeks

Remove all High and Moderate FODMAP foods strictly. Symptoms should improve significantly within 2 weeks.

2

Reintroduction — Test One at a Time

Reintroduce one FODMAP type every 3 days. This identifies your personal triggers — not everyone reacts to all FODMAP types.

3

Personalisation — Build Your Safe List

Expand your diet to include everything that doesn't trigger symptoms. The goal is maximum food variety, not permanent restriction.

4

Long-term — Least Restriction Possible

Maintain only the restrictions your personal test results require. Most people tolerate far more than they expect after Phase 2.

● Low FODMAP
Eat Freely
During All Phases
These foods contain minimal fermentable carbohydrates and are safe during elimination and beyond.
Carrots · Zucchini · Spinach · Chicken · Salmon · Eggs · Cheddar · Rice · Quinoa · Strawberries · Blueberries · Oats (GF)
● Moderate FODMAP
Portion-Dependent
Use With Caution
Safe in small amounts but become high FODMAP at larger servings. Serving size is everything with these foods.
Sourdough (2 slices) · Banana (½ ripe) · Avocado (⅛) · Oat milk (½ cup) · Chickpeas (¼ cup, rinsed)
● High FODMAP
Avoid During
Phase 1 Elimination
High in fermentable carbohydrates. These are the primary triggers for IBS symptoms and must be removed in Phase 1.
Onion · Garlic · Wheat bread · Regular milk · Apples · Pears · Cauliflower · Mushrooms · Rye
Common Questions

Quick Answers

Yes — completely free. No email, no signup, no paywall. Click the download button and the PDF is yours instantly.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols — short-chain carbohydrates poorly absorbed in the small intestine. A low FODMAP diet is primarily used for IBS and has been shown to reduce symptoms in up to 75% of people. It is recommended under the guidance of a registered dietitian.
The highest-impact foods to eliminate first are onion and garlic (extreme fructan content — no safe threshold), wheat-based bread and pasta, regular cow's milk and yogurt (lactose), apples, pears and stone fruits (excess fructose or polyols), cauliflower and mushrooms (polyols), and most legumes in standard portions.
Many foods are low FODMAP at small servings but become high FODMAP at larger ones — this is called FODMAP stacking. Avocado is safe at one eighth of a whole fruit but triggers symptoms at half. Even eating several low-moderate FODMAP foods at one meal can tip over the threshold. The FODLIST chart lists safe serving sizes for every critical food.
No — they overlap but are different. A low FODMAP diet avoids wheat, rye and barley because of their fructan content, not because of gluten protein. Many low FODMAP foods are gluten-free by coincidence, but a gluten-free product can still be high FODMAP if it contains high-fructose ingredients.
Free Download · No Signup · Instant

Get the Chart.
Stop Guessing What's Safe.

One page. 150+ foods. Low, Moderate and High FODMAP ratings with safe serving sizes — everything you need to follow the protocol with confidence.

⬇ Download Free PDF Now
FODLIST
FODMAP ratings are based on Monash University research and may vary by serving size, ripeness and preparation method. Educational guidance only — not a substitute for personalised dietitian advice. Work with a registered dietitian during the FODMAP protocol.
Home Diabetes Chart

Share this:

Scroll to Top