FODMAP Diet Food List — Free Printable PDF

Important: This food list provides general dietary reference information and is not medical advice. The Low FODMAP diet is a medical nutrition therapy — always complete it under the guidance of a registered dietitian. FODMAP data sourced from publicly available Monash University research. Fodlist® is an independent brand not affiliated with, endorsed by, or sponsored by Monash University.

Table of Contents

1. What Is the FODMAP Diet and Who Is It For?
2. The Three Phases — How to Use This Food List Correctly
3. Low FODMAP Safe Foods — Eat Freely
4. Moderate FODMAP Foods — Portion Carefully
5. High FODMAP Foods — Avoid During Elimination
6. Hidden FODMAP Triggers Most Lists Miss
7. How to Reintroduce Foods After Elimination
8. Practical Tips — Shopping, Labels, and Restaurants
9. Free Printable Low FODMAP Food List — PDF Download
10. The Laminated FODMAP Chart for Daily Use
11. Frequently Asked Questions
12. Conclusion
13. Article Resources
14. 📥 Download the Free Printable Low FODMAP Food List (PDF)

1. What Is the FODMAP Diet and Who Is It For?

The Low FODMAP diet is a three-phase dietary protocol developed by Monash University to identify and manage the food triggers of irritable bowel syndrome (IBS). FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — a group of short-chain carbohydrates that are poorly absorbed in the small intestine and rapidly fermented by gut bacteria, causing gas, bloating, abdominal pain, diarrhea, and constipation in sensitive individuals.

The Low FODMAP diet is clinically supported as the most effective dietary intervention for IBS, with research showing symptom improvement in 50–80% of patients who complete all three phases correctly. It is not a permanent diet — it is a structured diagnostic process that identifies your personal food triggers so you can build a long-term eating plan that is as varied as possible while keeping symptoms under control.

Who this food list is for:

• People newly diagnosed with IBS starting the Low FODMAP diet
• Anyone who has tried Low FODMAP before but struggled to identify their triggers
• People experiencing chronic bloating, gas, abdominal discomfort, or irregular bowel habits
• Individuals looking for a structured reference to use alongside dietitian guidance

Who this list is NOT for:

• People with Crohn’s disease, ulcerative colitis, or SIBO without specialist supervision
• Children under 18 — the Low FODMAP diet requires dietitian supervision in this group
• People with a history of disordered eating — the restrictive nature of elimination requires professional support

For a complete step-by-step guide to starting the Low FODMAP diet — including the elimination phase timeline, reintroduction protocol, and FODMAP stacking explained — see the Fodlist FODMAP Food Chart Guide.

2. The Three Phases — How to Use This Food List Correctly

The FODMAP diet food list is not a permanent eating plan. It is a tool used across three distinct phases. Using it incorrectly — particularly skipping the reintroduction phase — is the most common reason people fail to identify their actual triggers and end up on an unnecessarily restricted diet long-term.

This food list is most relevant during Phase 1 — the elimination phase. During Phase 2 you will deliberately reintroduce foods from the high-FODMAP list in a controlled sequence to test your individual tolerance. During Phase 3 your personal food list will look different from the generic list below because it is based on your own test results.

For a structured beginner’s guide covering all three phases in detail — including what to do before starting, how to handle FODMAP stacking, and a step-by-step reintroduction schedule — see the Fodlist Low FODMAP Beginner’s Guide.

3. Low FODMAP Safe Foods — Eat Freely During Elimination

These foods are low in FODMAPs at the serving sizes listed and are safe during the elimination phase. Portion sizes matter — some foods are low FODMAP in small amounts but become moderate or high FODMAP in larger portions. Always stick to the listed serving size during Phase 1.

Vegetables

Fruits

Proteins

Grains and Carbohydrates

Dairy and Alternatives

4. Moderate FODMAP Foods — Portion Carefully

These foods contain moderate levels of FODMAPs. They are safe in the listed serving sizes but become high FODMAP in larger portions. Stick strictly to the portions below during the elimination phase — do not double up on multiple moderate-FODMAP foods in the same meal (FODMAP stacking).

5. High FODMAP Foods — Avoid During Elimination

These foods are high in one or more FODMAP subgroups and should be completely avoided during the elimination phase. They will be tested individually during Phase 2 reintroduction to identify which specific subgroups affect you.

6. Hidden FODMAP Triggers Most Lists Miss

The most common reason people fail to get symptom relief during elimination is hidden FODMAP ingredients in packaged and processed foods. These ingredients are high in FODMAPs even in small amounts and are found in foods that appear safe on the surface.

Label reading rule for FODMAP: During elimination, if any of the above appear anywhere in the ingredient list — not just the first three — avoid the product. FODMAP triggers are active in very small amounts, unlike some other dietary sensitivities.

7. How to Reintroduce Foods After Elimination

The reintroduction phase is the most important and most commonly skipped part of the FODMAP diet. Without it, you will never know which specific FODMAP subgroups affect you — and you will remain on an unnecessarily restrictive diet indefinitely.

Each FODMAP subgroup is tested separately over a 3-day period:

Between each test food, return to your strict elimination diet for 2–3 days to clear any reaction before testing the next subgroup. Track all symptoms using a food and symptom diary. For a structured tracking worksheet designed for the reintroduction phase, see the Fodlist Low FODMAP Beginner’s Guide and Tracking Sheets.

8. Practical Tips — Shopping, Labels, and Restaurants

At the Grocery Store

• Check every label — garlic powder and onion powder are in more products than you expect. Read every spice blend, stock cube, sauce, and condiment label.
• Buy plain proteins — avoid pre-marinated meats. Buy plain chicken, fish, or turkey and season with FODMAP-safe herbs at home.
• Choose canned legumes over dried — canning and rinsing significantly reduces the FODMAP content of chickpeas and lentils.
• Avoid “high fiber” products — foods fortified with inulin or chicory root fiber are high in fructans and will trigger symptoms even if the rest of the product looks safe.
• Buy garlic-infused oil — garlic flavor without the fructans. FODMAPs are water-soluble, not fat-soluble, so infused oils are safe.

Reading Labels

• Look for: garlic, onion, garlic powder, onion powder, inulin, chicory root, sorbitol, mannitol, xylitol, high fructose corn syrup, apple concentrate, pear concentrate
• Any of these appearing anywhere in the ingredient list means avoid the product during elimination
• “Natural flavors” can contain onion or garlic — when in doubt, contact the manufacturer or avoid

At Restaurants

• Ask about garlic and onion — most restaurant sauces and marinades contain both. Ask for plain protein with vegetables and oil on the side.
• Request gluten-free options — not because of gluten, but because gluten-free dishes are usually wheat-free and therefore lower in fructans.
• Choose grilled over sauced — sauces are the highest-risk element in restaurant eating for hidden FODMAP triggers.
• Bring a small reference card — the free printable FODMAP chart folded in your wallet or bag makes restaurant ordering significantly easier.

9. Free Printable Low FODMAP Food List — PDF Download

The Fodlist free printable Low FODMAP food list PDF covers safe foods, moderate portion foods, and high-FODMAP foods to avoid — organized by food group with serving sizes and FODMAP notes. Formatted for standard A4 and US Letter printing. No signup, no email, no subscription required.

10. The Laminated FODMAP Chart for Daily Use

For permanent kitchen and grocery store use, the Fodlist laminated FODMAP Food Chart covers a comprehensive list of foods with FODMAP ratings, portion guidance, and food group organization — in a durable, water-resistant trifold format designed to stay on the fridge throughout the entire elimination and reintroduction process.

Take the guesswork out of every meal. The Fodlist® FODMAP Food Chart is a laminated, color-coded reference card trusted by IBS sufferers — organized by food group with safe serving sizes so you always know exactly what you can and cannot eat during elimination and beyond.

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FODMAP Food Chart — Laminated Reference Card

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11. Frequently Asked Questions

What is a FODMAP diet food list?

A FODMAP diet food list is a reference that organizes common foods into three categories: low FODMAP (safe during elimination), moderate FODMAP (safe in limited portions), and high FODMAP (avoid during elimination). It is the primary tool used during Phase 1 of the Low FODMAP diet to ensure complete elimination of fermentable carbohydrates that trigger IBS symptoms.

What foods are safe on the Low FODMAP diet?

Safe Low FODMAP foods include most non-starchy vegetables (carrots, zucchini, spinach, bell peppers, lettuce, bok choy), low-FODMAP fruits (strawberries, kiwi, oranges, grapes, pineapple), all plain proteins (chicken, fish, eggs, firm tofu), hard aged cheeses, lactose-free dairy, rice, oats (½ cup dry), quinoa, gluten-free pasta, and garlic-infused oil. The full list with serving sizes is in Section 3 above.

What are the highest FODMAP foods to avoid?

The highest FODMAP foods include garlic, onion (all types), wheat bread and pasta, apples, pears, mangoes, watermelon, regular milk and yogurt, cashews, pistachios, honey, and most legumes cooked from dry. The complete avoidance list with FODMAP types and safe swap alternatives is in Section 5 above.

How long does the elimination phase last?

The elimination phase lasts 2–6 weeks. Most people achieve adequate symptom relief within 2–4 weeks. Staying in elimination longer than 6 weeks without moving to reintroduction is not recommended — it increases the risk of nutritional deficiencies and makes the gut microbiome less diverse over time.

What is FODMAP stacking?

FODMAP stacking occurs when multiple low-to-moderate FODMAP foods are eaten together in the same meal, resulting in a combined FODMAP load high enough to trigger symptoms — even though each individual food was safe at its listed serving size. For example, eating avocado (⅛ fruit), sweet potato (½ cup), and canned chickpeas (¼ cup) in the same meal stacks sorbitol, mannitol, and GOS into a single high-FODMAP load. During elimination, limit yourself to one moderate-FODMAP food per meal.

Can I use a FODMAP food list app instead of a printed chart?

The Monash University FODMAP app is the most accurate digital tool for FODMAP data. However, a printed chart used consistently at every meal is more practical for daily kitchen use — checking an app while cooking adds friction that leads to skipping the check entirely. The Fodlist laminated FODMAP Food Chart is designed specifically for permanent kitchen use — water-resistant, durable, and built to stay on the fridge throughout the entire elimination and reintroduction process without deteriorating.

Does the Low FODMAP diet cure IBS?

No. The Low FODMAP diet does not cure IBS — it identifies and manages dietary triggers. Most people complete the three phases and emerge with a clear picture of which FODMAP subgroups affect them, allowing them to eat a much more varied diet that avoids only their confirmed personal triggers. The goal is a personalized sustainable eating pattern, not permanent restriction.

12. Conclusion

The Low FODMAP diet food list is the foundation of the most clinically supported dietary intervention for IBS. Used correctly across all three phases — elimination, reintroduction, and personalization — it identifies your personal food triggers and gives you the information to build a long-term eating plan that controls symptoms without unnecessary restriction.

Your starting action plan:

1. Download the free printable Low FODMAP food list PDF and place it on your fridge before starting elimination
2. Clear your kitchen of the top high-FODMAP triggers — garlic, onion, wheat bread, regular milk, apples
3. Check every packaged food label for garlic powder, onion powder, inulin, and sugar alcohols
4. Keep a daily food and symptom diary throughout elimination — this data is essential for reintroduction
5. Move to reintroduction after 2–4 weeks — do not stay in elimination longer than 6 weeks
6. Work with a registered dietitian if possible — the reintroduction phase is more nuanced than elimination