How we built the FODMAP Food List
Most FODMAP charts tell you what to avoid. Very few explain how they know. This page documents every source, decision, correction, and classification rule behind the Fodlist® FODMAP Food List — including the errors we identified across multiple revisions and the steps we took to fix them. We believe a chart people use to manage a chronic digestive condition has to earn its trust openly.
Where the data comes from
Every value in this chart is drawn from one of two authoritative sources. We do not use unverified databases, food brand claims, or blog aggregators.
Monash University FODMAP Diet Research Program
Monash University in Melbourne, Australia, is the originator of the low FODMAP diet and the world's leading authority on FODMAP food testing. Their laboratory uses standardized food testing protocols to measure the quantity of each FODMAP type in foods. The Monash FODMAP App is the primary reference for all FODMAP status (L/M/H) and FODMAP type (Fr, GOS, Fru, Sor, Man, Lac) classifications in this chart.
monashfodmap.comUSDA FoodData Central
The U.S. Department of Agriculture's integrated food composition database — the global standard for nutritional data. All calorie (kcal), carbohydrate (g), and dietary fiber (g) values are drawn from the SR Legacy and Foundation Foods datasets, standardised to 100g per the chart's stated serving convention.
fdc.nal.usda.govUSDA & Established Food Science Consensus
Gluten content (Yes/No) is classified based on whether a food naturally contains gluten-forming proteins — gliadin and glutenin — found in wheat, rye, barley, and their derivatives. Foods naturally gluten-free but at risk of cross-contamination during processing are flagged with an asterisk (*). This column helps people managing IBS alongside gluten sensitivity or celiac disease.
Monash University Serving Size Data
Monash's food testing program evaluates FODMAP content at multiple serving sizes. Some foods rated High FODMAP overall are safe below a specific portion threshold — for example, avocado is High FODMAP but tolerated at under 30g (⅛ avocado). Foods with confirmed safe thresholds are marked with × in the chart, with thresholds sourced directly from Monash serving size data.
monashfodmap.com/food-listUnderstanding the six FODMAP types
FODMAP is an acronym covering six distinct types of fermentable carbohydrates. Most people with IBS are not sensitive to all six — identifying your personal triggers is the goal of the low FODMAP elimination and reintroduction protocol.
Fructans
Chains of fructose molecules. Found in wheat, rye, garlic, onion, leek, asparagus, and many cereals. The most common FODMAP trigger in Western diets.
Galacto-oligosaccharides
Found in legumes — beans, lentils, chickpeas — and some nuts including cashews and pistachios. Frequently the cause of gas and bloating after eating beans.
Excess Fructose
Fructose present in amounts exceeding glucose, which the gut cannot absorb efficiently. Found in apples, pears, mangoes, honey, agave, high-fructose corn syrup, and many dried fruits.
Sorbitol
A sugar alcohol found naturally in stone fruits — peaches, plums, apricots, cherries — and apples and pears. Also used as an artificial sweetener (E420).
Mannitol
A sugar alcohol found in mushrooms, celery, cauliflower, sweet potato, and watermelon. Also used as an artificial sweetener (E421). Often confused with sorbitol sensitivity.
Lactose
The natural sugar in dairy products. Found in cow's milk, soft cheeses, yogurt, and cream. Hard aged cheeses and lactose-free dairy products are generally well tolerated.
How to use the Type column: Once you have completed the low FODMAP elimination phase and begun reintroducing foods one type at a time, you will identify which specific types trigger your symptoms. From that point, use the Type column to filter the chart through your personal profile — rather than avoiding all High FODMAP foods, you can avoid only the types that affect you.
How FODMAP status is classified
The three status levels — Low, Medium, and High — are derived directly from Monash University's laboratory testing, applied at a standard 100g serving unless otherwise noted.
Low FODMAP — Green badge
Contains no significant FODMAPs at a standard serving. Safe to eat during elimination and generally well tolerated by people with IBS. Shown with a green badge on the chart for instant visual identification.
Medium FODMAP — Yellow badge
Contains FODMAPs at moderate levels. May be tolerated in small amounts by many people, but should be limited during elimination and reintroduced carefully. Portion size is critical for these foods.
High FODMAP — Red badge
Contains significant FODMAPs at a standard serving. Best avoided during the elimination phase. Foods marked × may still be safe in small amounts — see the dose-dependent section below.
Important: FODMAP status is always serving-size dependent. A food rated Low at 75g may become High at 200g. The status shown reflects a standard single serving. Always respect portion sizes even with green-rated foods, and work with a registered dietitian familiar with the FODMAP protocol for personalised guidance.
Dose-dependent foods — the × marker
Some foods are listed as High or Medium FODMAP overall but have a confirmed safe threshold below which they are well tolerated. These are marked with × and represent one of the most practically useful features of this chart.
Safe in small amounts only
A × marker means the food exceeds the Low FODMAP threshold above a certain portion size, but is tolerated below it. It is classified as High or Medium overall, but eating a small amount will not trigger symptoms for most people. The threshold is based on Monash University's serving size data.
Avocado — High FODMAP, safe under 30g
Avocado is rated High FODMAP due to its sorbitol content. However, a portion of 30g or less (approximately ⅛ of an avocado) falls below the FODMAP threshold and is generally well tolerated. Above 30g, sorbitol levels rise into the symptomatic range for sensitive individuals.
Common dose-dependent foods in this chart
Broccoli (safe at 75g), butternut squash (safe at 45g), blueberries (safe at 28g), almonds (safe at 22g / ~18 nuts), canned tomatoes (safe at 100g), dark chocolate (safe at 30g), oat milk (safe at 30ml), and sweet potato (safe at 70g). In all cases, exceeding the threshold may trigger symptoms depending on individual sensitivity.
How the chart was built — step by step
The production methodology behind every entry in the chart.
Food list compiled across 16 categories
515+ foods selected to cover all major food groups relevant to an IBS/FODMAP diet across North American, European, and international eating patterns — from common vegetables to herbs, flours, condiments, and snacks.
FODMAP status assigned from Monash University data
Each food's L/M/H classification sourced from the Monash FODMAP App — the most rigorously tested FODMAP database available. Where Monash has updated ratings (e.g. grapes reclassified High in 2024), the most current classification is applied.
FODMAP type identified per food
The specific FODMAP type(s) present in each food — Fr, GOS, Fru, Sor, Man, Lac — identified from Monash testing data and peer-reviewed FODMAP literature. This allows users to filter the chart by their personal trigger types after completing elimination.
Dose-dependent thresholds flagged with ×
Foods confirmed by Monash to have a safe serving threshold below their overall High/Medium rating are marked ×. Thresholds sourced from Monash serving size data, not estimated.
Gluten content classified per food
Gluten (Yes/No) determined by whether a food naturally contains wheat, rye, barley, or derivatives. Cross-contamination risk flagged with * for naturally gluten-free foods processed in shared facilities (e.g. oats, corn products).
Nutritional values sourced from USDA FoodData Central
Calories (kcal), carbohydrates (g), and dietary fiber (g) pulled from USDA SR Legacy and Foundation Foods datasets per 100g. Where values differed between cooked and dry weight — particularly for legumes — cooked weight values are used, as this better reflects real-world consumption.
Values cross-checked and errors corrected across multiple revisions
The chart underwent systematic cross-referencing against Monash data and USDA values across four revision cycles. All identified errors — including FODMAP status reclassifications, dry-vs-cooked weight errors in legumes, and a full rebuild of the dried fruit fiber column — were corrected and are documented in Section 06.
What every symbol means
A complete key to every notation used in the chart.
FODMAP Status
Low, Medium, or High FODMAP at a standard 100g serving. Shown as a color-coded badge — green, yellow, or red.
Fructans
Present in wheat, garlic, onion, leek, rye, barley, asparagus, and many cereals and breads.
Galacto-oligosaccharides
Present in legumes (beans, lentils, chickpeas) and some nuts (cashews, pistachios).
Excess Fructose
Present in apples, pears, mangoes, honey, agave, dried fruits, and fruit juices.
Sorbitol
Present in stone fruits (peaches, plums, apricots), apples, pears, and avocado above threshold.
Mannitol
Present in mushrooms, celery, cauliflower, sweet potato, and watermelon.
Lactose
Present in cow's milk, soft cheeses, yogurt, cream, and other dairy products.
None
No significant FODMAPs at a standard serving. Safe for most people following a low FODMAP diet.
Dose-dependent
High or Medium FODMAP overall, but safe to consume below a specific portion threshold. See Section 04.
Cross-contamination risk
Naturally gluten-free but may be processed in facilities handling gluten-containing grains. Check labels.
Gluten column
"No" means the food does not naturally contain gluten. "Yes" means it does or may contain gluten-forming proteins.
Variable
Nutritional values vary significantly by brand, cooking method, or ripeness. Check product labels.
Known errors identified and corrected
The chart underwent four revision cycles between June and July 2025. We are disclosing every material error identified and corrected. Transparency means publishing your mistakes, not hiding them.
FODMAP Status corrections
Cross-referenced against Monash University FODMAP App, including 2024 reclassifications.
| Food | Previous Status | Corrected Status | Reason |
|---|---|---|---|
| Banana (Ripe) | L | H | Ripe bananas are high in fructose. Unripe bananas remain L — both now correctly differentiated. |
| Grapes | L | H | Monash retested grapes in 2024 and reclassified as High due to excess fructose at any standard serving. |
| Grapefruit | L | H | High excess fructose per Monash testing. Previously misclassified. |
| Okra | L | H | High mannitol and fructans per Monash. Significant misclassification corrected. |
| Beetroot | M | H | High fructans and GOS per Monash. Previous Medium rating was understated. |
Nutritional value corrections — legumes (dry vs. cooked weight)
Several legume entries had calorie, carbohydrate, and fiber values based on dry (uncooked) weight rather than cooked weight. As the chart shows 100g per food as typically eaten, cooked values are correct. All values below are now per 100g cooked.
| Food | Previous kcal | Corrected kcal | Previous Carbs | Corrected Carbs |
|---|---|---|---|---|
| Black beans | 339 | 132 | 63g | 24g |
| Broad beans | 341 | 110 | 63g | 20g |
| Navy beans | 360 | 140 | 63g | 26g |
| Split peas | 341 | 118 | 60g | 21g |
Dried fruit fiber column — full rebuild
In an earlier revision, the entire Dried Fruits fiber column contained values duplicated from the carbohydrate column — a data entry error affecting all 17 entries (e.g. Apple Dried showing 64g fiber instead of 8g). The column was identified, discarded, and rebuilt from scratch using USDA FoodData Central values. All fiber values for dried fruits in the current chart reflect accurate USDA data.
| Example food | Previous Fiber (error) | Corrected Fiber |
|---|---|---|
| Apple (Dried) | 64g | 8g |
| Raisins | 79g | 4g |
| Figs (Dried) | 64g | 10g |
| All 17 dried fruit entries | = carbs value | USDA correct values |
What this chart is — and is not
Scope and limitations, stated plainly.
A nutritional reference tool for adults managing IBS, SIBO, or other functional gut conditions through a low FODMAP diet. It provides FODMAP status, FODMAP type, gluten content, calories, carbohydrates, and dietary fiber per 100g to support informed food choices. Designed to be used alongside guidance from a registered dietitian experienced in the low FODMAP protocol.
A personalised elimination plan, a medical diagnosis, or a substitute for clinical dietary advice. FODMAP sensitivity is highly individual — two people with IBS may react to completely different FODMAP types. This chart provides population-level classifications; your personal thresholds will vary based on gut microbiome composition, motility, stress levels, and food combinations.
For informational purposes only. FODMAP tolerances vary by individual and portion size. Consult a registered dietitian before starting a low FODMAP diet. The publisher is not responsible for any adverse effects resulting from the use of this information. No part of this publication may be reproduced without prior written consent of Fodlist LLC.
Full reference list
Every source used, in citation format.
- Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology. 2010;25(2):252–258. doi.org/10.1111/j.1440-1746.2009.06149.x
- Monash University Department of Gastroenterology. The Monash University Low FODMAP Diet App. Melbourne, Australia. Updated 2024. monashfodmap.com
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. 2024. fdc.nal.usda.gov
- Staudacher HM, Whelan K. The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS. Gut. 2017;66(8):1517–1527. doi.org/10.1136/gutjnl-2017-313750
- Barrett JS. How to institute the low-FODMAP diet. Journal of Gastroenterology and Hepatology. 2017;32(S1):8–10. doi.org/10.1111/jgh.13686
- Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67–75. doi.org/10.1053/j.gastro.2013.09.046
The chart shown here may differ from the one you receive
We update the Fodlist® FODMAP Food List continuously to reflect the latest classifications from Monash University and corrections to nutritional data. The version displayed on this page may not match the most current edition.
The chart shown on this page is a reference version used for transparency and documentation purposes. The most up-to-date edition — including the latest FODMAP reclassifications, nutritional corrections, design improvements, and content additions — is always the version sold through our official Amazon product page.
We continuously revise the chart as Monash University publishes new food testing results, as USDA nutritional data is updated, and as we identify and correct errors through our own ongoing audit process. What you see here reflects the edition documented at the time this page was last updated — the laminated chart you receive may include improvements made since then.
Get the latest edition on Amazon ↗FODMAP status reclassifications from Monash, nutritional value corrections from USDA, new foods added, design and readability improvements.
FODMAP science evolves. Monash regularly retests foods and updates classifications. We track these changes and apply them to every new print run.
The Amazon listing always reflects the most recently printed edition. If you want the most accurate chart available, that is where to get it.
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