Low-fructan foods: what to eat without wheat, onion and garlic

Garlic-infused oil and the green tops of spring onions give back most of what the restriction takes away.

October 26, 2026

Fructans are the FODMAP group that takes bread, onion and garlic off the table, which is most of the flavour base of European cooking. Of all the FODMAP restrictions, it is the one people find hardest to live with.

The low list is longer than it first appears, and two kitchen workarounds give back most of what you lose. Below is what our database grades low, drawn from the same data as our high-fructan list.

Which foods are low in fructans

Fructans are chains of fructose that no human can digest, so they reach the colon whole and get fermented. Foods are low in fructans when they do not contain those chains.

That covers all animal foods: meat, fish, eggs and dairy carry none. Rice, oats, quinoa, corn and potato are low, which makes them the reliable starches. Fruit is almost all low in fructans, with banana the one that sits in the middle. Watermelon, nectarine and dried fruit are worth a word. They get listed as high FODMAP and they earn it, on excess fructose and on polyols. Their fructan content is low. On a fructan restriction you can eat them. Carrot, zucchini, eggplant, green bean, spinach, lettuce, cucumber, bell pepper and tomato are all low.

The foods you can eat freely

These are the everyday low-fructan ingredients.

egg

The complete list

Every food our database grades safe or low for fructans, grouped the way a shop is.

Fruit86 foods

Fruit
Food	Notes
OrangeLevel: Safe	Orange is a round citrus fruit. A sweet juicy fruit popular worldwide.
AppleLevel: Safe	Apple is a crisp round fruit. One of the most popular fruits eaten fresh or cooked.
LemonLevel: Safe	Lemon is a yellow citrus fruit. A sour acidic fruit essential for cooking.
StrawberryLevel: Safe	Strawberry is a red heart-shaped berry. A sweet fragrant fruit popular worldwide.
GrapeLevel: Safe	Grape is a small round fruit in clusters. A sweet juicy fruit eaten fresh or as wine.
LimeLevel: Safe	Lime is a small green citrus fruit. A tart acidic citrus for drinks and cooking.
CanteloupeLevel: Safe	Cantaloupe is an orange-fleshed melon. A sweet aromatic melon with netted rind.
PearLevel: Safe	Pear is a bell-shaped fruit. A sweet juicy fruit with grainy texture.
PeachLevel: Safe	Peach is a fuzzy stone fruit. A sweet juicy summer fruit with yellow flesh.
RaisinsLevel: Safe	Raisins are dried grapes. A sweet chewy dried fruit for baking and snacking.
RaspberryLevel: Safe	Raspberry is a soft red aggregate fruit. A sweet-tart delicate berry.
PineappleLevel: Safe	Pineapple is a spiky tropical fruit. A sweet tangy fruit with golden flesh.
AvocadoLevel: Safe	Avocado is a creamy green fruit with pit. A buttery fruit used in savory and sweet dishes.
GrapefruitLevel: Safe	Grapefruit is a large citrus fruit. A tangy bitter-sweet citrus for breakfast.
CherryLevel: Safe	Cherry is a small round stone fruit. A sweet or tart fruit enjoyed fresh or in desserts.
MangoLevel: Safe	Mango is a tropical stone fruit. A sweet juicy fruit called king of fruits.
WatermelonLevel: Safe	Watermelon is a large striped melon. A refreshing sweet fruit with red juicy flesh.
Green appleLevel: Low	Green apple is a tart apple variety. A crisp sour apple like Granny Smith.
KiwiLevel: Safe	Kiwi is a fuzzy brown fruit with green flesh. A tangy sweet fruit with edible seeds.
BlueberryLevel: Safe	Blueberry is a small round blue fruit. A sweet antioxidant-rich North American berry.
FigLevel: Safe	Fig is a soft teardrop fruit with seeds. A sweet honey-flavored fruit eaten fresh or dried.
PlantainsLevel: Safe	Plantains are starchy cooking bananas. A firm banana variety that must be cooked.
CranberryLevel: Safe	Cranberry is a small tart red berry. A sour fruit typically sweetened for sauces.
ApricotLevel: Safe	Apricot is a small orange stone fruit. A sweet velvety fruit related to peaches.
Red delicious appleLevel: Safe	Red Delicious apple is a classic red apple. A mildly sweet elongated apple variety.
PlumLevel: Safe	Plum is a round stone fruit. A sweet juicy fruit in many colors.
PruneLevel: Safe	Prune is a dried plum. A sweet chewy dried fruit with concentrated flavor.
PomegranateLevel: Safe	Pomegranate is a red fruit with seeds. A sweet-tart fruit with jewel-like arils.
MandarinLevel: Safe	Mandarin is a small sweet citrus. An easy-to-peel orange variety.
ClementineLevel: Safe	Clementine is a small seedless citrus. A sweet easy-to-peel mandarin variety.
BlackberryLevel: Safe	Blackberry is a dark purple aggregate fruit. A sweet-tart berry growing on thorny brambles.
NectarineLevel: Safe	Nectarine is a smooth-skinned peach variety. A sweet juicy stone fruit.
DateLevel: Safe	Date is a sweet dried stone fruit. A chewy caramel-flavored fruit from palm trees.
PapayaLevel: Safe	Papaya is a tropical fruit with orange flesh. A sweet musky fruit with black seeds.
Honeydew melonLevel: Safe	Honeydew is a pale green melon. A sweet mild melon with smooth skin.
Honeycrisp appleLevel: Low	Honeycrisp apple is a sweet crisp apple variety. A popular juicy apple with balanced flavor.
TangerineLevel: Safe	Tangerine is a small sweet citrus. An easy-to-peel orange variety with bright flavor.
TomatilloLevel: Safe	Tomatillo is a green husked fruit. A tart Mexican fruit for salsa verde.
GuavaLevel: Safe	Guava is a tropical fruit with pink flesh. A fragrant sweet fruit with edible seeds.
DragonfruitLevel: Safe	Dragonfruit is a vibrant pink tropical fruit. A mildly sweet fruit with speckled flesh.
TangeloLevel: Safe	Tangelo is a tangerine-grapefruit hybrid. A sweet juicy citrus with loose peel.
BoysenberryLevel: Safe	Boysenberry is a large dark purple berry. A hybrid crossing raspberry blackberry and loganberry.
PersimmonLevel: Safe	Persimmon is an orange autumn fruit. A sweet honey-flavored fruit when fully ripe.
RhubarbLevel: Safe	Rhubarb is a tart red stalk used as fruit. A sour vegetable cooked with sugar for desserts.
Zinfandel grapeLevel: Safe	Zinfandel grape is a red wine grape. A versatile grape for bold red wines.
PomeloLevel: Safe	Pomelo is the largest citrus fruit. A mild sweet citrus less bitter than grapefruit.
Goji berryLevel: Safe	Goji berry is a small red dried berry. A sweet-tart Asian superfood berry.
Asian pearLevel: Safe	Asian pear is a crisp round pear. A juicy fruit with apple texture and pear flavor.
Star fruitLevel: Safe	Star fruit is a yellow star-shaped fruit. A mildly sweet crisp tropical fruit.
JackfruitLevel: Low	Jackfruit is a large spiky tropical fruit. A sweet stringy fruit that mimics meat when young.
Passion fruitLevel: Safe	Passion fruit is a round tropical fruit. A tangy aromatic fruit with edible seeds.
Queen anne cherryLevel: Safe	Queen Anne cherry is a light sweet cherry. A yellow-red cherry variety.
Acai powderLevel: Safe	Açaí powder is dried ground açaí berries. A concentrated superfood from Brazilian palms.
MulberryLevel: Safe	Mulberry is a small elongated berry. A sweet berry resembling an elongated blackberry.
LycheeLevel: Safe	Lychee is a tropical fruit with rough skin. A sweet floral fruit with translucent flesh.
Persian limeLevel: Safe	Persian lime is the common green lime. A seedless tart lime for everyday use.
KumquatLevel: Safe	Kumquat is a tiny oval citrus fruit. A unique citrus eaten whole with sweet peel.
BlackcurrantLevel: Safe	Blackcurrant is a small dark purple berry. An intensely flavored tart berry for jams.
Casaba melonLevel: Safe	Casaba melon is a yellow winter melon. A mild sweet melon with smooth skin.
GooseberryLevel: Safe	Gooseberry is a small tart green berry. A sour berry used in pies and preserves.
Red currantLevel: Safe	Red currant is a small tart red berry. A sour berry for jellies and garnishes.
Blood orangeLevel: Safe	Blood orange is a citrus with red flesh. A sweet orange with raspberry undertones.
PitayaLevel: Safe	Pitaya is a tropical cactus fruit. A mildly sweet fruit also called dragon fruit.
Yellow passion fruitLevel: Safe	Yellow passion fruit is a tangy tropical fruit. A larger sweeter passion fruit variety.
PawpawLevel: Safe	Pawpaw is a North American tropical-like fruit. A creamy custard-flavored native fruit.
Cactus pearLevel: Safe	Cactus pear is the fruit of prickly pear cactus. A sweet magenta fruit also called tuna.
JujubeLevel: Safe	Jujube is a small red date-like fruit. A sweet chewy fruit also called Chinese date.
AcerolaLevel: Safe	Acerola is a tart cherry-like tropical fruit. A small red fruit extremely high in vitamin C.
GreengageLevel: Safe	Greengage is a sweet green plum variety. A honey-flavored European plum.
LonganLevel: Safe	Longan is a small translucent tropical fruit. A sweet juicy fruit similar to lychee.
LoquatLevel: Safe	Loquat is a small orange Asian fruit. A sweet tangy fruit with large seeds.
LimequatLevel: Safe	Limequat is a lime-kumquat hybrid. A small tangy citrus with edible skin.
RambutanLevel: Safe	Rambutan is a hairy tropical fruit. A sweet translucent fruit similar to lychee.
PineberryLevel: Safe	Pineberry is a white strawberry variety. A pale berry with pineapple-like flavor.
BabacoLevel: Safe	Babaco is a seedless Ecuadorian papaya relative. A mild tropical fruit with star-shaped cross section.
Finger limeLevel: Safe	Finger lime is an Australian citrus. A unique caviar-like citrus with juice vesicles.
DurianLevel: Safe	Durian is a spiky Southeast Asian fruit. A creamy pungent fruit with strong odor.
AtemoyaLevel: Safe	Atemoya is a tropical custard apple hybrid. A sweet creamy fruit with pineapple notes.
OlallieberryLevel: Safe	Olallieberry is a Pacific coast blackberry. A sweet-tart berry developed in California.
DewberryLevel: Safe	Dewberry is a trailing blackberry relative. A small tart berry similar to blackberry.
YoungberryLevel: Safe	Youngberry is a blackberry-dewberry hybrid. A sweet dark berry developed in Louisiana.
MarionberryLevel: Safe	Marionberry is an Oregon blackberry variety. A sweet-tart berry with wine-like flavor.
Damson plumLevel: Safe	Damson plum is a small tart blue plum. A cooking plum used for jams and liqueurs.
HuckleberryLevel: Safe	Huckleberry is a small wild berry. A sweet-tart berry similar to blueberry.
BayberryLevel: Safe	Bayberry is a small waxy berry. A tart fruit used for candles and limited culinary use.
CherimoyaLevel: Safe	Cherimoya is a green scaly tropical fruit. A creamy sweet fruit with custard texture.

Vegetables85 foods

Vegetables
Food	Notes
CucumberLevel: Safe	Cucumber is a cool crunchy vegetable. A refreshing vegetable eaten raw or pickled.
PotatoLevel: Safe	Potato is a starchy tuber vegetable. A versatile staple in countless preparations.
SpinachLevel: Safe	Spinach is a nutritious dark leafy green. A mild versatile vegetable eaten raw or cooked.
TomatoLevel: Safe	Tomato is a red fruit used as vegetable. A juicy versatile ingredient in cuisines worldwide.
LettuceLevel: Safe	Lettuce is a leafy salad vegetable. A mild green in many varieties for salads.
Green bell pepperLevel: Safe	Green bell pepper is an unripe sweet pepper. A slightly bitter crunchy pepper.
Bell pepperLevel: Safe	Bell pepper is a sweet crunchy pepper. A mild pepper available in many colors.
ZucchiniLevel: Safe	Zucchini is a green summer squash. A mild versatile vegetable also called courgette.
CarrotLevel: Safe	Carrot is an orange root vegetable. A sweet crunchy root eaten raw or cooked.
Red bell pepperLevel: Safe	Red bell pepper is a ripe sweet pepper. A sweet crunchy pepper with rich flavor.
Sweet potatoLevel: Safe	Sweet potato is an orange-fleshed tuber. A sweet starchy root vegetable.
CabbageLevel: Low	Cabbage is a leafy cruciferous vegetable. A crunchy vegetable in green red and savoy varieties.
CauliflowerLevel: Safe	Cauliflower is a white cruciferous vegetable. A mild vegetable with dense florets.
Green peasLevel: Safe	Green peas are sweet seeds in pods. A tender spring vegetable eaten fresh or frozen.
OliveLevel: Safe	Olive is the fruit of olive trees. A briny fruit cured for eating or pressed for oil.
Jalapeno pepperLevel: Safe	Jalapeno pepper is a medium-hot fresh green chili. Common in Mexican and Tex-Mex cooking and eaten fresh pickled or roasted.
EggplantLevel: Safe	Eggplant is a purple nightshade vegetable. A meaty vegetable also called aubergine.
Sweet pepperLevel: Low	Sweet pepper is a mild bell pepper variety. A crunchy vegetable in various colors.
Butternut squashLevel: Safe	Butternut squash is a tan bell-shaped winter squash. A sweet nutty squash with orange flesh.
CeleryLevel: Safe	Celery is a crunchy stalk vegetable. A mild vegetable used raw and in cooking.
KaleLevel: Safe	Kale is a hearty leafy cruciferous green. A nutritious vegetable with earthy flavor.
Celery stalkLevel: Safe	Celery stalk is the crisp rib of celery. A crunchy vegetable for snacking and cooking.
Green beanLevel: Safe	Green bean is an immature bean pod. A tender vegetable also called string bean.
Yellow crookneck squashLevel: Safe	Yellow crookneck squash is a curved summer squash. A mild tender squash with bumpy skin.
Young spinachLevel: Low	Young spinach is tender baby spinach leaves. A mild delicate green for salads.
Collard greensLevel: Low	Collard greens are large flat cabbage leaves. A hearty green traditional in Southern cuisine.
EdamameLevel: Low	Edamame is immature soybeans in pods. A protein-rich snack eaten boiled and salted.
Carrot rootLevel: Safe	Carrot root is the taproot of carrot plants. An orange sweet vegetable rich in beta-carotene.
YamLevel: Safe	Yam is a starchy tropical tuber. A dense root vegetable distinct from sweet potato.
Bok choyLevel: Safe	Bok choy is a Chinese cabbage variety. A mild crunchy vegetable with white stalks.
ChardLevel: Safe	Chard is a leafy green with colorful stems. A nutritious vegetable related to beets.
Swiss chardLevel: Safe	Swiss chard is a leafy green with colorful stems. A nutritious vegetable related to beets.
Snow peasLevel: Safe	Snow peas are flat edible-pod peas. A sweet crisp vegetable eaten whole.
BeetrootLevel: Safe	Beetroot is the root of the beet plant. A sweet earthy vegetable with deep red color.
TurnipLevel: Safe	Turnip is a white and purple root vegetable. A mild slightly bitter root with edible greens.
ParsnipLevel: Safe	Parsnip is a cream-colored root vegetable. A sweet nutty root related to carrots.
Spaghetti squashLevel: Safe	Spaghetti squash is a yellow oblong squash. A unique squash with stringy pasta-like flesh.
SauerkrautLevel: Safe	Sauerkraut is fermented shredded cabbage. A tangy probiotic condiment from Germany.
Bean sproutsLevel: Safe	Bean sprouts are germinated mung beans. A crisp sprout used in Asian stir-fries.
Parsnip rootLevel: Safe	Parsnip root is the taproot of parsnip plants. A sweet earthy vegetable for roasting.
Acorn squashLevel: Safe	Acorn squash is a dark green winter squash. A sweet nutty squash with acorn-like shape.
Yellow squashLevel: Low	Yellow squash is a mild summer squash. A tender vegetable similar to zucchini.
RadishLevel: Safe	Radish is a peppery root vegetable. A crisp spicy root in many colors and sizes.
RocketLevel: Safe	Rocket is a peppery salad green. A spicy leafy green also known as arugula.
Green chileLevel: Safe	Green chile is a mild to medium fresh chili pepper such as Anaheim Hatch or poblano. Roasted in Southwestern and Mexican dishes.
AlfalfaLevel: Safe	Alfalfa is a legume plant. A nutritious sprout and forage crop.
Bamboo shootsLevel: Safe	Bamboo shoots are young bamboo stems. A crunchy mild vegetable used in Asian cuisine.
NopalLevel: Safe	Nopal is edible cactus paddle. A tangy vegetable popular in Mexican cuisine.
Rutabaga rootLevel: Low	Rutabaga root is the swollen root of rutabaga. A sweet nutty vegetable for roasting and mashing.
JicamaLevel: Safe	Jicama is a crunchy Mexican root vegetable. A mild sweet tuber eaten raw or cooked.
Turnip rootLevel: Safe	Turnip root is the taproot of turnip plants. A mild peppery root vegetable.
EndiveLevel: Safe	Endive is a bitter leafy vegetable. A crisp green used in salads and braising.
Kale sproutsLevel: Low	Kale sprouts are a cross of kale and brussels sprouts. A tender vegetable with mild kale flavor.
Mustard greensLevel: Safe	Mustard greens are peppery leafy vegetables. A spicy green used in Southern and Asian cuisines.
RutabagaLevel: Safe	Rutabaga is a yellow root vegetable. A mild sweet cross between cabbage and turnip.
CassavaLevel: Safe	Cassava is a starchy tropical root. A tuber also called yuca or manioc.
Beet greensLevel: Safe	Beet greens are the leafy tops of beets. A nutritious green similar to chard.
Radish greensLevel: Safe	Radish greens are the leafy tops of radishes. A peppery nutritious green.
Pea shootsLevel: Safe	Pea shoots are tender tips of pea vines. A delicate green with sweet pea flavor.
Taro rootLevel: Safe	Taro root is a starchy tropical tuber. A purple-flecked root used in Asian and Pacific cuisines.
Garlic scapesLevel: Low	Garlic scapes are the curly flower stalks of garlic. A mild garlic-flavored seasonal vegetable.
ZaatarLevel: Safe	Za'atar is an herb and spice blend. A Middle Eastern mix of thyme sumac and sesame.
RadicchioLevel: Safe	Radicchio is a bitter red chicory. A colorful vegetable used in salads and grilling.
MacheLevel: Safe	Mâche is a delicate salad green. A mild nutty lettuce also called lamb's lettuce.
Kabocha squashLevel: Safe	Kabocha squash is a Japanese winter squash. A sweet dense squash with chestnut-like flavor.
Broccoli sproutsLevel: Low	Broccoli sprouts are germinated broccoli seeds. A tender sprout with concentrated nutrients.
Fennel frondsLevel: Safe	Fennel fronds are the feathery tops of fennel. An herb with mild anise flavor.
Fava greensLevel: Low	Fava greens are the tender tops of fava plants. A delicate green with mild bean flavor.
Yardlong beansLevel: Safe	Yardlong beans are very long Asian beans. A crunchy bean also called snake beans.
Carrot topsLevel: Safe	Carrot tops are the leafy greens of carrots. An edible herb with parsley-like flavor.
Belgian endiveLevel: Safe	Belgian endive is a pale torpedo-shaped vegetable. A mild bitter leaf grown in darkness.
Daikon radishLevel: Safe	Daikon radish is a large white Asian radish. A mild crisp radish used raw and cooked.
KohlrabiLevel: Low	Kohlrabi is a bulbous cabbage-family vegetable. A crisp mild vegetable eaten raw or cooked.
Hearts of palmLevel: Safe	Hearts of palm are the inner core of palm trees. A tender mild vegetable with delicate flavor.
Parsley rootLevel: Low	Parsley root is the root of parsley plants. A sweet carrot-like vegetable with parsley flavor.
ChayoteLevel: Safe	Chayote is a mild green squash. A pear-shaped vegetable popular in Latin cuisine.
CeleriacLevel: Safe	Celeriac is a knobby celery root. An earthy vegetable with celery flavor.
SeaweedLevel: Safe	Seaweed is edible marine algae. A nutritious sea vegetable used in Asian cuisines.
CalabashLevel: Safe	Calabash is a gourd vegetable. A mild squash also called bottle gourd.
Lotus leafLevel: Safe	Lotus leaf is the large leaf of lotus plants. An aromatic wrapper for steamed foods.
TatsoiLevel: Low	Tatsoi is a spoon-shaped Asian green. A mild mustard-family vegetable for salads and stir-fries.
Garland chrysanthemumLevel: Low	Garland chrysanthemum is an edible Asian green. A slightly bitter leaf used in hot pots.
Mustard rootLevel: Low	Mustard root is the root of mustard plants. A pungent root vegetable used in Asian cuisine.
Lotus rootLevel: Safe	Lotus root is the rhizome of lotus plants. A crunchy vegetable with lacy interior pattern.
MizunaLevel: Safe	Mizuna is a feathery Japanese green. A mild peppery leaf used in salads.

Beverages76 foods

Beverages
Food	Notes
WaterLevel: Safe	Water is the essential clear liquid. The fundamental beverage for hydration.
Black coffeeLevel: Safe	Black coffee is brewed coffee without additions. A bold caffeinated beverage served plain.
CoffeeLevel: Safe	Coffee is a brewed drink from roasted coffee beans. A caffeinated everyday beverage.
Orange juiceLevel: Safe	Orange juice is pressed from oranges. A popular sweet-tart breakfast citrus drink.
Red wineLevel: Safe	Red wine is fermented dark grapes. An alcoholic beverage with varied styles and flavors.
Coconut waterLevel: Safe	Coconut water is liquid from young coconuts. A naturally hydrating beverage with subtle sweetness.
Black teaLevel: Safe	Black tea is fully oxidized tea leaves. A bold caffeinated beverage enjoyed worldwide.
Hot chocolateLevel: Safe	Hot chocolate is warm chocolate milk. A rich sweet comfort drink made with cocoa.
Apple juiceLevel: Safe	Apple juice is a sweet beverage from pressed apples. One of the most popular fruit juices worldwide.
EspressoLevel: Safe	Espresso is concentrated coffee under pressure. A strong bold coffee served in small portions.
BeerLevel: Safe	Beer is a fermented grain beverage. An alcoholic drink made from malted barley and hops.
Green teaLevel: Safe	Green tea is unoxidized tea leaves. A light grassy beverage with mild caffeine.
Decaf coffeeLevel: Safe	Decaf coffee is coffee with caffeine removed. A mild brew for those avoiding caffeine.
LemonadeLevel: Safe	Lemonade is sweetened lemon juice with water. A refreshing tart-sweet summer beverage.
ColaLevel: Safe	Cola is a carbonated soft drink. A sweet caffeinated beverage with caramel and spice notes.
White wineLevel: Safe	White wine is fermented light grapes. A refreshing wine ranging from dry to sweet.
MilkshakeLevel: Safe	Milkshake also called shake is blended ice cream and milk. A thick creamy sweet beverage.
Herbal teaLevel: Safe	Herbal tea is an infusion of herbs and plants. A caffeine-free beverage with varied flavors.
GinLevel: Safe	Gin is a juniper-flavored spirit. A botanical liquor used in classic cocktails.
ScotchLevel: Safe	Scotch is Scottish whisky. A smoky complex spirit aged in oak barrels.
Root beerLevel: Safe	Root beer is a carbonated herbal soft drink. A sweet vanilla-sassafras flavored beverage.
IpaLevel: Safe	IPA is India Pale Ale beer. A hoppy bitter craft beer style.
Rose wineLevel: Safe	Rosé wine is pink-tinted grape wine. A light refreshing wine between red and white.
MatchaLevel: Safe	Matcha is powdered green tea. A vibrant green earthy beverage whisked with water.
RumLevel: Safe	Rum is distilled sugarcane spirit. A sweet tropical liquor aged in barrels.
Tomato juiceLevel: Safe	Tomato juice is pressed from tomatoes. A savory thick red vegetable beverage.
TequilaLevel: Safe	Tequila is Mexican blue agave spirit. A bold liquor from Jalisco region.
Pineapple juiceLevel: Safe	Pineapple juice is pressed from pineapples. A sweet tropical beverage with tangy flavor.
LagerLevel: Safe	Lager is a bottom-fermented beer style. A crisp clean beer served cold.
Chai teaLevel: Safe	Chai tea is spiced Indian tea with milk. A warm aromatic beverage with cinnamon and cardamom.
Hard liquorLevel: Safe	Hard liquor is distilled alcoholic spirits. Strong beverages like whiskey vodka and rum.
ChampagneLevel: Safe	Champagne is sparkling wine from France. A celebratory bubbly wine from the Champagne region.
Grapefruit juiceLevel: Low	Grapefruit juice is pressed from grapefruits. A tangy slightly bitter citrus beverage.
BrandyLevel: Safe	Brandy is distilled wine or fruit juice. An aged spirit with rich fruity character.
Chamomile teaLevel: Safe	Chamomile tea is an herbal flower infusion. A calming caffeine-free beverage with floral taste.
BourbonLevel: Safe	Bourbon is an American whiskey from corn. A sweet oak-aged spirit from Kentucky.
PilsnerLevel: Low	Pilsner is a pale lager beer style. A crisp golden beer from Czech tradition.
English breakfast teaLevel: Safe	English breakfast tea is a robust black tea blend. A strong morning tea traditionally served with milk.
Pomegranate juiceLevel: Safe	Pomegranate juice is pressed from pomegranates. A deep red sweet-tart antioxidant-rich drink.
CiderLevel: Safe	Cider is fermented or fresh apple juice. A beverage ranging from sweet juice to alcoholic drink.
Earl grey teaLevel: Safe	Earl Grey tea is black tea with bergamot. A citrus-scented classic tea blend.
WhiskeyLevel: Safe	Whiskey is distilled grain spirit. An aged amber liquor with complex flavors.
Ginger aleLevel: Safe	Ginger ale is a carbonated ginger beverage. A mildly spicy sweet mixer and soft drink.
VodkaLevel: Safe	Vodka is a neutral distilled spirit. A clear versatile liquor for mixing.
KombuchaLevel: Safe	Kombucha is fermented sweet tea. A fizzy probiotic beverage with tangy flavor.
Hard ciderLevel: Safe	Hard cider is fermented apple juice. An alcoholic beverage with apple flavor.
Tonic waterLevel: Safe	Tonic water is carbonated water with quinine. A bitter-sweet mixer for cocktails.
Cranberry juiceLevel: Safe	Cranberry juice is pressed from cranberries. A tart red beverage often sweetened for drinking.
Carrot juiceLevel: Safe	Carrot juice is pressed from fresh carrots. A sweet orange vegetable juice rich in beta-carotene.
Matcha latteLevel: Safe	Matcha latte is matcha with steamed milk. A creamy green tea beverage.
Ginger teaLevel: Safe	Ginger tea is an infusion of ginger root. A warming spicy beverage with zesty kick.
Peppermint teaLevel: Safe	Peppermint tea is an herbal mint infusion. A cool refreshing caffeine-free beverage.
Pu-erh teaLevel: Safe	Pu-erh tea is aged fermented Chinese tea. An earthy complex beverage with deep flavor.
Oolong teaLevel: Safe	Oolong tea is partially oxidized tea. A complex beverage between green and black tea.
Turmeric latteLevel: Safe	Turmeric latte is spiced golden milk. A warm anti-inflammatory beverage with turmeric.
White teaLevel: Safe	White tea is minimally processed tea. A delicate subtle beverage with light flavor.
Yerba mateLevel: Safe	Yerba mate is South American herbal tea. A caffeinated grassy beverage from holly leaves.
SakeLevel: Safe	Sake is Japanese rice wine. A refined alcoholic beverage brewed from rice.
HorchataLevel: Safe	Horchata is a sweet rice-based drink. A creamy cinnamon-spiced Latin American beverage.
Water kefirLevel: Safe	Water kefir is fermented sugar water. A probiotic fizzy beverage with mild tang.
Barley teaLevel: Safe	Barley tea is a roasted grain infusion. A nutty caffeine-free beverage popular in Asia.
Rye whiskeyLevel: Safe	Rye whiskey is whiskey made from rye grain. A spicy bold American spirit.
LassiLevel: Safe	Lassi is an Indian yogurt drink. A creamy beverage served sweet or salted.
VermouthLevel: Safe	Vermouth is an aromatized fortified wine. A botanical wine used in cocktails.
PortLevel: Safe	Port is a Portuguese fortified wine. A sweet rich dessert wine from Porto.
Red rooibos teaLevel: Safe	Red rooibos tea is South African herbal tea. A naturally sweet caffeine-free red bush infusion.
GluhweinLevel: Safe	Glühwein is German mulled wine. A warm spiced wine served at winter markets.
Mulled wineLevel: Safe	Mulled wine is heated spiced wine. A warm aromatic winter beverage.
StoutLevel: Safe	Stout is a dark roasted beer. A rich creamy beer with coffee and chocolate notes.
CognacLevel: Safe	Cognac is a French grape brandy. A refined aged spirit from the Cognac region.
MezcalLevel: Safe	Mezcal is a Mexican agave spirit. A smoky liquor related to tequila.
PorterLevel: Safe	Porter is a dark beer style. A roasty malty beer with chocolate notes.
CampariLevel: Safe	Campari is an Italian bitter aperitif. A bright red spirit with bitter orange flavor.
ArmagnacLevel: Safe	Armagnac is a French grape brandy. A bold aged spirit from Gascony region.
SarsaparillaLevel: Safe	Sarsaparilla is a root-based soft drink. A sweet herbal beverage similar to root beer.
PerryLevel: Low	Perry is fermented pear cider. An alcoholic beverage similar to apple cider.

Herbs & Spices69 foods

Herbs & Spices
Food	Notes
SaltLevel: Safe	Salt is sodium chloride seasoning. The most common seasoning used in cooking worldwide.
Black pepperLevel: Safe	Black pepper is dried peppercorn berry. The world's most traded spice with pungent heat.
CilantroLevel: Safe	Cilantro is the leafy herb of coriander plant. A pungent herb essential in Mexican and Asian cuisines.
BasilLevel: Safe	Basil is an aromatic herb in the mint family. A sweet peppery herb essential in Italian cuisine.
Coriander leavesLevel: Safe	Coriander leaves are the fresh herb also called cilantro. A pungent herb with bright citrus notes.
CorianderLevel: Safe	Coriander is the seed of the cilantro plant. A warm citrusy spice used in curry blends.
CuminLevel: Safe	Cumin is an earthy aromatic seed spice. A warm spice essential in Mexican and Indian cuisines.
NutmegLevel: Safe	Nutmeg is an aromatic seed spice. A warm sweet spice grated for baking and savory dishes.
Ginger rootLevel: Safe	Ginger root is the fresh rhizome of ginger plant. A knobby aromatic root with spicy flavor.
Mint leavesLevel: Safe	Mint leaves are the fresh leaves of mint plants. A cooling herb with bright menthol flavor.
ThymeLevel: Safe	Thyme is a fragrant Mediterranean herb. An earthy herb used in soups stews and roasts.
GingerLevel: Safe	Ginger is a pungent rhizome spice. A warm zesty root used fresh dried or ground.
MintLevel: Safe	Mint is a cool aromatic herb. A refreshing herb used in drinks desserts and savory dishes.
ParsleyLevel: Safe	Parsley is a fresh green herb. A mild herb used as garnish and flavoring worldwide.
Chili powderLevel: Low	Chili powder is a blend of ground chilies and spices. A spicy seasoning used in Tex-Mex cuisine.
OreganoLevel: Safe	Oregano is a robust Mediterranean herb. A pungent herb essential in Italian and Greek cuisines.
PaprikaLevel: Safe	Paprika is ground dried sweet peppers. A mild red spice adding color and subtle sweetness.
CinnamonLevel: Safe	Cinnamon is aromatic tree bark spice. A warm sweet spice used in baking and savory dishes.
RosemaryLevel: Safe	Rosemary is an aromatic evergreen herb. A piney resinous herb used with roasted meats.
Cumin seedsLevel: Safe	Cumin seeds are the whole form of cumin spice. Earthy aromatic seeds used whole or ground.
LemongrassLevel: Safe	Lemongrass is a citrusy tropical grass. A fragrant herb used in Southeast Asian cuisine.
SageLevel: Safe	Sage is a savory gray-green herb. An earthy herb traditionally used with poultry and pork.
Old bay seasoningLevel: Low	Old Bay seasoning is a Maryland spice blend. A savory mix used for seafood and vegetables.
Turmeric powderLevel: Safe	Turmeric powder is ground dried turmeric root. A golden spice used in curries and golden milk.
Dry mustardLevel: Safe	Dry mustard is ground mustard seed powder. A sharp pungent spice for sauces and dressings.
ChiveLevel: Safe	Chive is a mild onion-family herb. A delicate herb with subtle onion flavor.
Bay leafLevel: Safe	Bay leaf is an aromatic dried leaf. A subtle herb used to flavor soups and stews.
PeppermintLevel: Safe	Peppermint is a strongly menthol herb. A cooling mint variety used in teas and candies.
ClovesLevel: Safe	Cloves are dried flower buds with intense flavor. A pungent warm spice used in baking and cooking.
Mustard seedsLevel: Safe	Mustard seeds are pungent seeds from mustard plants. Small spicy seeds used whole or ground.
CayenneLevel: Safe	Cayenne is ground hot red pepper. A fiery spice made from dried cayenne peppers.
Cayenne pepperLevel: Safe	Cayenne pepper is a hot red chili pepper. A spicy pepper used fresh or dried and ground.
AllspiceLevel: Safe	Allspice is a dried berry spice from Jamaica. A warm spice tasting of clove cinnamon and nutmeg.
White pepperLevel: Safe	White pepper is hulled mature peppercorn. A milder pepper with earthy less complex flavor.
Dill weedLevel: Safe	Dill weed is the feathery green herb of dill. A fresh tangy herb used with fish and pickles.
TurmericLevel: Safe	Turmeric is a bright orange rhizome spice. An earthy bitter spice that colors foods yellow.
Smoked paprikaLevel: Safe	Smoked paprika is smoke-dried ground peppers. A deep red spice with rich smoky flavor.
Fennel seedsLevel: Safe	Fennel seeds are aromatic licorice-flavored seeds. A sweet anise-like spice used in sausages.
SaffronLevel: Safe	Saffron is the world's most expensive spice. A floral earthy spice from crocus flower stigmas.
Caraway seedLevel: Safe	Caraway seed is an aromatic seed spice. An earthy anise-like seed used in breads.
Curry leafLevel: Safe	Curry leaf is an aromatic South Indian herb. A citrusy herb essential in South Indian cooking.
GalangalLevel: Safe	Galangal is a ginger-like rhizome spice. A sharp citrusy root used in Thai cuisine.
Zaatar spice mixLevel: Safe	Za'atar is a Middle Eastern herb-spice blend. A tangy mix of thyme sumac and sesame.
Kaffir lime leavesLevel: Safe	Kaffir lime leaves are aromatic citrus leaves. A floral citrusy herb essential in Thai cuisine.
Black seedLevel: Safe	Black seed is a pungent aromatic seed. A bitter spice also called nigella or kalonji.
Celery seedLevel: Safe	Celery seed is the tiny seed of celery plants. A bitter concentrated celery-flavored spice.
MarjoramLevel: Safe	Marjoram is a sweet herb related to oregano. A mild floral herb used in Mediterranean cuisine.
Ras el hanoutLevel: Safe	Ras el hanout is a North African spice blend. A complex aromatic mix meaning top of the shop.
BaharatLevel: Safe	Baharat is a Middle Eastern spice blend. A warm aromatic mix used in meat dishes.
Vanilla beanLevel: Safe	Vanilla bean is the pod of vanilla orchid. An aromatic bean used for extract and flavoring.
MaceLevel: Safe	Mace is the lacy covering of nutmeg seed. A warm delicate spice similar to nutmeg.
Dill seedLevel: Safe	Dill seed is the dried seed of dill plants. A tangy caraway-like spice used in pickles.
SavoryLevel: Safe	Savory is a peppery Mediterranean herb. A thyme-like herb used in bean dishes and stuffings.
Lemon balmLevel: Safe	Lemon balm is a lemon-scented herb. A mild citrusy herb in the mint family.
AniseLevel: Safe	Anise is a licorice-flavored spice seed. An aromatic seed used in baking and liqueurs.
Hungarian paprikaLevel: Safe	Hungarian paprika is a prized red pepper spice. A sweet to hot paprika from Hungary.
Herbes de provenceLevel: Safe	Herbes de Provence is a French herb blend. A fragrant mix of dried Mediterranean herbs.
Horseradish rootLevel: Safe	Horseradish root is a pungent white root. A fiery root grated for sauces and condiments.
Fenugreek seedsLevel: Safe	Fenugreek seeds are bitter maple-scented seeds. A pungent spice used in curry powders.
Star aniseLevel: Safe	Star anise is a star-shaped licorice spice. An aromatic pod used in Asian and Western cuisines.
ChervilLevel: Safe	Chervil is a delicate herb related to parsley. A mild anise-flavored herb used in French cuisine.
TarragonLevel: Safe	Tarragon is an aromatic French herb. A licorice-flavored herb used in French cuisine.
Green cardamomLevel: Safe	Green cardamom is an aromatic pod spice. A floral citrusy spice used in Indian and Middle Eastern cuisines.
SumacLevel: Safe	Sumac is a tart red berry spice. A lemony Middle Eastern spice used on meats and salads.
Lime leavesLevel: Safe	Lime leaves are aromatic leaves from lime trees. A citrusy herb used in Asian cooking.
AnnattoLevel: Safe	Annatto is a red-orange seed spice. A mild earthy spice used for coloring foods.
Cress seedLevel: Safe	Cress seed is the peppery seed of garden cress. A spicy seed used in Middle Eastern cuisine.
Mountain savoryLevel: Safe	Mountain savory is a peppery Mediterranean herb. A pungent herb similar to thyme and oregano.
Juniper berriesLevel: Safe	Juniper berries are aromatic pine-like berries. A resinous spice used in gin and game dishes.

Dairy & Alternatives64 foods

Dairy & Alternatives
Food	Notes
Yogurt	Yogurt is fermented milk with cultures. A tangy creamy dairy eaten plain or flavored.
Cream	Cream is the high-fat layer from milk. A rich dairy product for cooking and coffee.
Cheese	Cheese is a generic dairy product made from curdled milk. A staple food in many cuisines worldwide.
Milk	Milk is the standard dairy liquid from cows. The most common milk used in cooking and drinking.
Mozzarella	Mozzarella is Italian stretched-curd cheese. A mild elastic cheese for pizza.
Heavy cream	Heavy cream is high-fat whipping cream. A rich dairy that whips to stiff peaks.
Oat milk	Oat milk is plant-based oat beverage. A creamy slightly sweet dairy alternative.
Greek yogurt	Greek yogurt is strained thick yogurt. A tangy protein-rich cultured dairy.
Parmesan cheese	Parmesan cheese is aged Italian hard cheese. A nutty savory cheese for pasta.
Feta	Feta is Greek brined sheep cheese. A tangy crumbly white cheese.
Parmesan	Parmesan is hard Italian aged cheese. A sharp granular cheese for grating.
Cottage cheese	Cottage cheese is fresh curdy cheese. A mild lumpy cheese with high moisture.
Almond milk	Almond milk is plant-based nut milk. A dairy-free alternative from ground almonds.
Soy milk	Soy milk is plant-based soybean beverage. A protein-rich dairy alternative.
Cheddar cheese	Cheddar cheese is a firm aged English cheese. A sharp tangy cheese in many varieties.
Coconut milk	Coconut milk is creamy coconut liquid. A rich tropical dairy alternative for cooking.
Ricotta cheese	Ricotta is Italian whey cheese. A light creamy cheese for pasta and desserts.
Half-and-half	Half-and-half is cream and milk blend. A light cream for coffee and cooking.
Cream cheese	Cream cheese is soft spreadable cheese. A mild tangy cheese for bagels and baking.
Cashew milk	Cashew milk is plant-based nut milk. A creamy dairy alternative from cashews.
Fresh cheese	Fresh cheese is unaged soft cheese. A mild creamy cheese eaten soon after making.
Condensed milk	Condensed milk is sweetened concentrated milk. A thick syrupy dairy for desserts.
Kefir	Kefir is fermented probiotic milk drink. A tangy drinkable yogurt-like beverage.
Soy yogurt	Soy yogurt is cultured soy milk. A tangy dairy-free yogurt alternative with live cultures.
Goat cheese	Goat cheese is cheese from goat milk. A tangy cheese with distinctive flavor.
Halloumi	Halloumi is Cypriot grilling cheese. A salty firm cheese that doesn't melt.
Queso fresco	Queso fresco is Mexican fresh cheese. A mild crumbly white cheese for topping.
Skim milk powder	Skim milk powder is dehydrated nonfat milk. A low-fat shelf-stable dairy product.
Lactose-free milk	Lactose-free milk is milk without lactose. Regular milk treated for lactose intolerance.
Pepper jack	Pepper Jack is monterey jack with peppers. A spicy mild cheese with jalapenos.
Coconut yogurt	Coconut yogurt is cultured coconut milk. A rich dairy-free yogurt alternative.
Buttermilk	Buttermilk is cultured fermented milk. A tangy dairy drink used in baking.
Rice milk	Rice milk is plant-based rice beverage. A light naturally sweet dairy alternative.
Vegan cheese	Vegan cheese is a dairy-free cheese alternative. A plant-based cheese usually made from coconut oil and starch.
Lactose-free yogurt	Lactose-free yogurt is yogurt without lactose. Dairy yogurt treated with lactase for lactose intolerance.
Whey protein	Whey protein is milk protein supplement. A fast-digesting protein from cheese making.
Powdered milk	Powdered milk is dehydrated milk solids. A shelf-stable dairy reconstituted with water.
Colby cheese	Colby cheese is a mild American cheese. A soft orange cheese similar to cheddar.
Blue cheese	Blue cheese is cheese with blue mold veining. A pungent sharp cheese with distinctive marbling.
Light cream	Light cream is cream with less fat. A lighter dairy for coffee and cooking.
Aged cheese	Aged cheese is cheese matured over time. A sharp flavorful cheese with developed taste.
Colby jack	Colby Jack is marbled colby and monterey jack. A mild two-toned American cheese.
Mascarpone	Mascarpone is Italian cream cheese. A rich buttery cheese for tiramisu.
Monterey jack	Monterey Jack is American semi-hard cheese. A mild creamy cheese that melts well.
Provolone	Provolone is Italian semi-hard cheese. A mild to sharp cheese for sandwiches.
Havarti	Havarti is Danish semi-soft cheese. A buttery mild cheese with small holes.
Lactose-free cheese	Lactose-free cheese is cheese without lactose. Dairy cheese treated so the lactose is gone.
Evaporated milk	Evaporated milk is concentrated unsweetened milk. A shelf-stable dairy with caramelized flavor.
Almond yogurt	Almond yogurt is cultured almond milk. A mild dairy-free yogurt alternative.
Sheep milk and dairy	Sheep milk and dairy is products from sheep. A rich fatty alternative to cow dairy.
Lactose	Lactose is milk sugar, added as an ingredient to chocolate, bars and processed foods; the FODMAP that lactose-intolerant people react to.
Paneer	Paneer is Indian fresh cheese. A firm mild cheese that doesn't melt.
Clotted cream	Clotted cream is thick English cream. A rich cream heated until clotted.
Manchego	Manchego is Spanish sheep milk cheese. A firm tangy cheese with herringbone rind.
Skyr	Skyr is Icelandic cultured dairy. A thick tangy product similar to yogurt.
Sheep cheese	Sheep cheese is cheese from sheep milk. A rich tangy cheese with distinctive flavor.
Chevre	Chèvre is fresh French goat cheese. A tangy creamy cheese with mild flavor.
Gorgonzola	Gorgonzola is Italian blue cheese. A creamy pungent cheese with blue veins.
Queso blanco	Queso blanco is Latin American white cheese. A fresh mild cheese that softens when heated.
Goat milk and dairy	Goat milk and dairy is products from goats. A digestible alternative to cow dairy.
Casein protein	Casein protein is slow-digesting milk protein. A supplement derived from dairy.
Pea milk	Pea milk is plant-based pea protein milk. A creamy dairy alternative from yellow peas.
Oat yogurt	Oat yogurt is cultured oat milk. A creamy dairy-free yogurt alternative.
Hemp milk	Hemp milk is plant-based hemp seed milk. A nutty dairy alternative with omega fats.

Seafood52 foods

Seafood
Food	Notes
Salmon	Salmon is a popular fatty fish. A pink-fleshed fish rich in omega-3 fatty acids.
Tuna	Tuna is a large oceanic fish. A meaty fish eaten raw in sushi or canned.
Shrimp	Shrimp is a small swimming crustacean. A sweet popular shellfish eaten worldwide.
Flounder	Flounder is a flat bottom-dwelling fish. A mild delicate white fish with fine texture.
Whitefish	Whitefish is a mild freshwater fish. A delicate fish popular smoked in Jewish cuisine.
Pollock	Pollock is a North Atlantic fish. A mild white fish often used in fish sticks.
Bass	Bass is a popular sport and food fish. A mild white fish available in many varieties.
Mackerel	Mackerel is an oily pelagic fish. A rich flavorful fish high in omega-3 fats.
Oyster	Oyster is a bivalve shellfish. A briny delicacy eaten raw or cooked.
Prawn	Prawn is a large shrimp-like crustacean. A sweet shellfish larger than typical shrimp.
Calamari	Calamari is squid prepared as food. A tender seafood often fried into rings.
Tilapia	Tilapia is a mild freshwater fish. An affordable farmed fish with neutral flavor.
Trout	Trout is a freshwater fish related to salmon. A mild delicate fish with pink or white flesh.
Sole	Sole is a delicate flatfish. A mild fine-textured white fish prized in French cuisine.
Clams	Clams are bivalve shellfish. A briny shellfish eaten steamed raw or in chowders.
Mussels	Mussels are bivalve shellfish. A briny sweet shellfish steamed in wine or broth.
Haddock	Haddock is a North Atlantic fish. A mild white fish often smoked or fried.
Snapper	Snapper is a tropical reef fish. A mild sweet fish with firm pink flesh.
Crab	Crab is a crustacean shellfish. A sweet delicate seafood eaten in many preparations.
Catfish	Catfish is a whiskered freshwater fish. A mild sweet fish popular in Southern cuisine.
Halibut	Halibut is the largest flatfish. A firm mild white fish prized for its meaty texture.
Lobster	Lobster is a large marine crustacean. A prized sweet shellfish considered a luxury food.
Scallops	Scallops are bivalve shellfish. A sweet tender shellfish with delicate flavor.
Sardines	Sardines are small oily fish. A nutritious fish often canned in oil or sauce.
Mahi-mahi	Mahi-mahi is a tropical dolphinfish. A firm mild fish also called dorado.
Anchovy	Anchovy is a small oily saltwater fish. A pungent fish used for seasoning and umami.
Bream	Bream is a freshwater or sea fish. A mild white fish popular in Mediterranean cuisine.
Herring	Herring is a small oily fish. A flavorful fish often pickled smoked or salted.
Grouper	Grouper is a large sea bass family fish. A mild firm white fish popular in coastal cuisine.
Yellowtail	Yellowtail is a Pacific jack fish. A rich buttery fish popular in sushi.
Crayfish	Crayfish is a small freshwater crustacean. A sweet shellfish also called crawfish or crawdads.
Pike	Pike is a predatory freshwater fish. A bony fish with firm white flesh.
Octopus	Octopus is an eight-armed cephalopod. A tender seafood when cooked properly.
Carp	Carp is a freshwater fish. A bony fish popular in Asian and European cuisines.
Bonito	Bonito is a medium-sized tuna relative. A flavorful fish used fresh and dried for dashi.
Perch	Perch is a freshwater fish. A mild sweet white fish popular in lake regions.
Rockfish	Rockfish is a Pacific coast fish family. A mild firm fish with many regional varieties.
Squid	Squid is a cephalopod mollusk. A tender seafood with mild sweet flavor.
Hake	Hake is a cod-related white fish. A mild flaky fish popular in European cuisine.
Shark	Shark is meat from various shark species. A firm meaty fish with mild flavor.
Eel	Eel is a snake-like fish. A rich fatty fish popular in Japanese and European cuisines.
Sablefish	Sablefish is a rich North Pacific fish. A buttery fish also called black cod.
Sturgeon	Sturgeon is a prehistoric fish species. A firm rich fish prized for its caviar.
Tobiko	Tobiko is flying fish roe. A crunchy colorful fish egg used in sushi.
Cuttlefish	Cuttlefish is a cephalopod related to squid. A tender seafood with ink used in cooking.
Abalone	Abalone is a large sea snail. A prized shellfish with tender chewy meat.
Barracuda	Barracuda is a predatory tropical fish. A firm white fish with mild flavor.
Turbot	Turbot is a prized European flatfish. A firm luxurious white fish with delicate flavor.
Conch	Conch is a large sea snail. A chewy shellfish popular in Caribbean cuisine.
Pompano	Pompano is a prized Atlantic fish. A rich buttery fish popular in Gulf cuisine.
Tilefish	Tilefish is a colorful deep-sea fish. A sweet firm white fish from Atlantic waters.
Wahoo	Wahoo is a fast tropical game fish. A mild firm white fish similar to mackerel.

Meat48 foods

Meat
Food	Notes
BeefLevel: Safe	Beef is meat from cattle. A red meat staple consumed worldwide in many cuts.
Ground beefLevel: Safe	Ground beef is minced beef meat. A versatile beef form used in burgers and sauces.
PorkLevel: Safe	Pork is meat from domestic pigs. A versatile white meat consumed worldwide.
Beef steakLevel: Safe	Beef steak is a cut of beef for grilling. A tender flavorful cut from various parts of cattle.
Pork chopsLevel: Safe	Pork chops are loin cuts from pigs. A tender quick-cooking cut for grilling or pan-frying.
HamLevel: Safe	Ham is cured pork leg meat. A salty preserved meat eaten sliced or cooked.
SausageLevel: Low	Sausage is seasoned ground meat in a casing typically pork. Grilled fried or crumbled into dishes fresh or cured.
SteakLevel: Safe	Steak is a slice of meat for grilling. A premium cut typically from beef served by doneness.
Pork loinLevel: Safe	Pork loin is the lean back meat from pigs. A mild tender cut often roasted whole.
BaconLevel: Safe	Bacon is cured and smoked pork belly. A salty savory meat popular for breakfast.
ProsciuttoLevel: Safe	Prosciutto is Italian dry-cured ham. A salty delicate ham sliced paper-thin.
LambLevel: Safe	Lamb is meat from young sheep. A tender flavorful red meat with distinctive taste.
VealLevel: Safe	Veal is meat from young calves. A tender pale meat milder than beef.
Beef liverLevel: Safe	Beef liver is the liver organ from cattle. A nutrient-dense organ meat with strong flavor.
Processed meatLevel: Safe	Processed meat is preserved or modified meat. Meat products like hot dogs bacon and deli meats.
Lamb chopsLevel: Safe	Lamb chops are rib or loin cuts from lamb. A tender premium cut often grilled or pan-seared.
SalamiLevel: Safe	Salami is cured fermented sausage. A seasoned dried meat sliced for sandwiches and charcuterie.
Chicken liverLevel: Safe	Chicken liver is the liver organ from chickens. A tender organ meat used in pâtés and dishes.
Pork bellyLevel: Safe	Pork belly is fatty meat from pig stomach. A rich cut used for bacon and braised dishes.
MuttonLevel: Safe	Mutton is meat from mature sheep. A stronger-flavored meat than lamb.
Venison steaksLevel: Safe	Venison steaks are cut steaks from deer meat. A lean flavorful cut for quick cooking.
Duck breastLevel: Safe	Duck breast is the breast meat from ducks. A rich dark meat often served medium-rare.
BuffaloLevel: Safe	Buffalo is meat from water buffalo or bison. A lean red meat popular in many cultures.
VenisonLevel: Safe	Venison is meat from deer. A lean rich game meat with earthy flavor.
Beef proteinLevel: Safe	Beef protein is a dairy-free protein powder made from beef; also sold as beef protein isolate or hydrolyzed beef protein. A whey alternative used in protein shakes and protein bars.
RabbitLevel: Safe	Rabbit is lean white meat from rabbits. A mild tender meat similar to chicken.
Rabbit meatLevel: Safe	Rabbit meat is the flesh from domestic rabbits. A lean protein with delicate flavor.
Buffalo meatLevel: Safe	Buffalo meat is meat from buffalo animals. A lean protein similar to beef but lower in fat.
BisonLevel: Safe	Bison is meat from American buffalo. A lean red meat similar to beef but richer.
Goat meatLevel: Safe	Goat meat is meat from domestic goats. A lean flavorful meat popular worldwide.
Lamb liverLevel: Safe	Lamb liver is the liver organ from lambs. A mild organ meat more delicate than beef liver.
Duck legLevel: Safe	Duck leg is the leg and thigh from ducks. A flavorful dark meat ideal for braising.
ElkLevel: Safe	Elk is lean game meat from elk deer. A mild tender red meat similar to venison.
GrouseLevel: Safe	Grouse is game bird meat. A dark flavorful meat from wild grouse birds.
ReindeerLevel: Safe	Reindeer is lean game meat from reindeer. A tender dark meat popular in Nordic cuisine.
Guinea fowlLevel: Safe	Guinea fowl is poultry meat from guinea birds. A lean dark meat gamier than chicken.
PheasantLevel: Safe	Pheasant is game bird meat. A lean mild meat more flavorful than chicken.
Frog legsLevel: Safe	Frog legs are the hind legs of edible frogs. A delicate white meat tasting like chicken.
BearLevel: Safe	Bear is game meat from wild bears. A rich dark meat with flavor varying by diet.
CamelLevel: Safe	Camel is meat from camels. A lean red meat consumed in Middle Eastern and African cuisines.
BoarLevel: Safe	Boar is meat from wild pigs. A lean dark meat with gamey flavor.
Wild boarLevel: Safe	Wild boar is meat from wild pigs. A dark lean meat with intense porky flavor.
AlligatorLevel: Safe	Alligator is meat from American alligators. A mild white meat similar to chicken and fish.
AntelopeLevel: Safe	Antelope is lean game meat from antelope. A mild tender meat similar to venison.
SnailLevel: Safe	Snail is the edible land snail meat. A delicacy prepared as escargot in French cuisine.
SparrowLevel: Safe	Sparrow is small game bird meat. A traditional delicacy in some Asian cuisines.
MooseLevel: Safe	Moose is lean game meat from moose deer. A rich dark meat similar to elk.
KangarooLevel: Safe	Kangaroo is lean game meat from Australia. A rich dark meat low in fat.

Oils & Fats42 foods

Oils & Fats
Food	Notes
Olive oil	Olive oil is oil pressed from olives. A fruity oil essential in Mediterranean cuisine.
Butter	Butter is churned cream fat. A rich dairy fat used in cooking and baking worldwide.
Coconut oil	Coconut oil is oil pressed from coconut meat. A solid tropical oil used in cooking and baking.
Margarine	Margarine is a butter substitute from vegetable oils. A spreadable fat created as butter alternative.
Corn oil	Corn oil is oil extracted from corn kernels. A neutral oil used for frying and baking.
Canola oil	Canola oil is oil from rapeseed plants. A neutral mild oil for everyday cooking.
Plant-based butter	Plant-based butter is a dairy-free butter alternative. A spread made from plant oils.
Clarified butter	Clarified butter is butter with milk solids removed. A pure butterfat with high smoke point.
Grapeseed oil	Grapeseed oil is oil from grape seeds. A light neutral oil with high smoke point.
Peanut oil	Peanut oil is oil pressed from peanuts. A nutty high-heat oil popular for frying.
Sesame oil	Sesame oil is oil pressed from sesame seeds. A nutty aromatic oil essential in Asian cuisine.
Ghee	Ghee is clarified butter from South Asia. A nutty aromatic cooking fat with high smoke point.
Soybean oil	Soybean oil is oil extracted from soybeans. A neutral oil widely used in food processing.
Avocado oil	Avocado oil is oil pressed from avocado fruit. A mild high-heat oil rich in healthy fats.
Palm oil	Palm oil is oil from palm fruit flesh. A red tropical oil widely used in food products.
Butterfat	Butterfat is the fatty portion of milk. The pure fat component of butter and cream.
Hemp oil	Hemp oil is oil pressed from hemp seeds. A nutritious green oil with nutty flavor.
Chicken fat	Chicken fat is rendered fat from chickens. A flavorful cooking fat also called schmaltz.
Lard	Lard is rendered pig fat. A traditional cooking fat for baking and frying.
Beef tallow	Beef tallow is rendered beef fat. A traditional cooking fat with high smoke point.
Chia seed oil	Chia seed oil is oil pressed from chia seeds. A nutritious omega-rich oil for cold uses.
Hazelnut oil	Hazelnut oil is oil pressed from hazelnuts. A rich nutty oil for dressings and finishing.
Safflower oil	Safflower oil is oil from safflower seeds. A neutral high-heat oil for cooking.
Pumpkin seed oil	Pumpkin seed oil is oil from roasted pumpkin seeds. A dark nutty oil from Austria and Slovenia.
Vegetable shortening	Vegetable shortening is solid vegetable fat. A neutral fat used in baking for flaky texture.
Palm kernel oil	Palm kernel oil is oil from palm fruit kernels. A saturated oil used in processed foods.
Cottonseed oil	Cottonseed oil is oil from cotton plant seeds. A mild oil used in processed foods and frying.
Walnut oil	Walnut oil is oil pressed from walnuts. A delicate nutty oil for dressings and finishing.
Fish oil	Fish oil is oil extracted from fatty fish. A nutritious omega-3 rich supplement oil.
Almond oil	Almond oil is oil pressed from almonds. A mild nutty oil used in cooking and skincare.
Duck fat	Duck fat is rendered fat from ducks. A flavorful cooking fat prized for roasting potatoes.
Hemp seed oil	Hemp seed oil is oil from hemp plant seeds. A nutritious omega-rich oil for cold uses.
Goose fat	Goose fat is rendered fat from geese. A rich flavorful fat for roasting and confit.
Sheep tallow	Sheep tallow is rendered sheep fat. A traditional cooking and soap-making fat.
Moringa oil	Moringa oil is oil from moringa seeds. A stable oil used in cooking and cosmetics.
Black seed oil	Black seed oil is oil from black cumin seeds. A pungent oil used in Middle Eastern cuisine.
Pistachio oil	Pistachio oil is oil pressed from pistachios. A vibrant green oil with intense nutty flavor.
Tung oil	Tung oil is oil from tung tree seeds. A drying oil used primarily for wood finishing.
Poppy seed oil	Poppy seed oil is oil from poppy seeds. A mild nutty oil used in baking and dressings.
Wheat germ oil	Wheat germ oil is oil from wheat germ. A nutritious oil rich in vitamin E.
Camelina oil	Camelina oil is oil from camelina seeds. A nutty omega-rich oil also called gold of pleasure.
Argan oil	Argan oil is oil from Moroccan argan trees. A nutty oil used in cooking and cosmetics.

Nuts & Seeds38 foods

Nuts & Seeds
Food	Notes
CoconutLevel: Safe	Coconut is the fruit of coconut palms. A versatile tropical fruit used for meat milk and oil.
AlmondsLevel: Safe	Almonds are oval tree nuts with mild flavor. A versatile nut eaten whole or as flour and milk.
Sunflower oilLevel: Safe	Sunflower oil is oil pressed from sunflower seeds. A mild neutral oil for cooking and frying.
WalnutsLevel: Safe	Walnuts are wrinkled brain-shaped nuts. A rich slightly bitter nut with earthy flavor.
Coconut butterLevel: Low	Coconut butter is pureed coconut flesh. A rich spread made from ground whole coconut.
Poppy seedsLevel: Safe	Poppy seeds are tiny blue-gray seeds. A nutty crunchy seed used in baking.
PistachiosLevel: Safe	Pistachios are green nuts in split shells. A sweet slightly savory nut with distinctive color.
Flaxseed oilLevel: Safe	Flaxseed oil is oil pressed from flax seeds. A nutritious omega-3 rich oil for cold uses.
Pumpkin seedsLevel: Safe	Pumpkin seeds are flat green seeds from pumpkins. A nutritious seed eaten roasted as pepitas.
Sesame seedsLevel: Safe	Sesame seeds are tiny flat oval seeds. A nutty seed used in baking and Asian cuisine.
Chia seedsLevel: Safe	Chia seeds are tiny seeds from chia plants. A nutritious seed that forms gel when soaked.
Flax seedsLevel: Safe	Flax seeds are small brown or golden seeds. A nutritious seed rich in omega-3 fatty acids.
Sunflower seedsLevel: Safe	Sunflower seeds are striped seeds from sunflowers. A nutritious snack seed eaten roasted.
Brazil nutsLevel: Safe	Brazil nuts are large crescent-shaped nuts. A rich creamy nut from Amazon rainforest trees.
HazelnutLevel: Safe	Hazelnut is a round brown nut in a husk. A sweet rich nut used in chocolate and baking.
PecansLevel: Safe	Pecans are buttery nuts from pecan trees. A rich sweet nut native to North America.
Macadamia nutsLevel: Safe	Macadamia nuts are round buttery Hawaiian nuts. A rich creamy nut with subtle sweet flavor.
ChestnutLevel: Low	Chestnut is the sweet chestnut, a starchy brown nut eaten roasted or boiled, also called marron. A soft mealy nut sold hot in winter and in vacuum packs.
CashewsLevel: Safe	Cashews are curved creamy nuts. A rich buttery nut used in cooking and snacking.
Pine nutLevel: Safe	Pine nut is the edible seed of pine trees. A small rich nut essential in pesto.
Hemp proteinLevel: Low	Hemp protein is a plant-based protein powder milled from pressed hemp seeds. A high-fibre earthy protein used in vegan shakes and smoothies.
Pecan butterLevel: Low	Pecan butter is ground roasted pecans. A rich nutty spread from southern pecans.
Black cumin seedsLevel: Safe	Black cumin seeds are pungent aromatic seeds. A bitter spicy seed also called nigella.
Squash seedsLevel: Safe	Squash seeds are edible seeds from squash. A nutritious seed similar to pumpkin seeds.
Hemp seedsLevel: Safe	Hemp seeds are seeds from hemp plants. A nutritious seed with nutty flavor.
Hemp heartsLevel: Low	Hemp hearts are hulled hemp seeds. A nutty nutritious seed high in protein and omega fats.
Melon seedsLevel: Safe	Melon seeds are edible seeds from melons. A nutritious snack seed popular in Middle Eastern cuisine.
Lotus seedsLevel: Low	Lotus seeds are edible seeds from lotus flowers. A mild starchy seed used in Asian desserts.
Butternut seedsLevel: Low	Butternut seeds are oily nuts from butternut trees. A rich nut related to walnuts.
Sacha inchi seedsLevel: Low	Sacha inchi seeds are star-shaped Peruvian seeds. A protein-rich seed high in omega fats.
Brazil nut oilLevel: Safe	Brazil nut oil is oil pressed from brazil nuts. A rich nutty oil used in cooking and cosmetics.
Cucumber seedsLevel: Safe	Cucumber seeds are the edible seeds in cucumbers. Small soft seeds eaten with the cucumber flesh.
Safflower seedsLevel: Low	Safflower seeds are oil-rich seeds from safflower. A seed pressed for cooking oil.
Cedar nutsLevel: Safe	Cedar nuts are pine nuts from cedar pines. Small rich nuts used in Mediterranean cuisine.
Chestnut flourLevel: Low	Chestnut flour is ground dried chestnuts. A sweet nutty gluten-free flour for baking.
Tiger nutsLevel: Low	Tiger nuts are small wrinkled tubers. A sweet crunchy root vegetable despite the name.
CottonseedLevel: Safe	Cottonseed is the seed of cotton plants. A seed pressed for oil and animal feed.
CandlenutsLevel: Safe	Candlenuts are oily tropical nuts. A mild nut used in Southeast Asian cuisine.

Condiments & Sauces36 foods

Condiments & Sauces
Food	Notes
KetchupLevel: Low	Ketchup is sweetened tomato condiment. A tangy red sauce for fries and burgers.
Peanut butterLevel: Low	Peanut butter is ground roasted peanut spread. A creamy protein-rich American staple.
Soy sauceLevel: Safe	Soy sauce is fermented soybean liquid. A salty umami seasoning essential in Asian cooking.
Tomato sauceLevel: Safe	Tomato sauce is cooked pureed tomatoes. A base sauce for pasta and pizza.
MayonnaiseLevel: Safe	Mayonnaise is emulsified egg and oil sauce. A creamy spread for sandwiches and dressing.
VinegarLevel: Safe	Vinegar is fermented acidic liquid. A sour condiment for cooking and preserving.
JamLevel: Safe	Jam is cooked fruit preserve with pieces. A sweet spread with chunks of fruit.
JellyLevel: Safe	Jelly is strained fruit preserve. A smooth sweet spread without fruit pieces.
Balsamic vinegarLevel: Safe	Balsamic vinegar is aged Italian grape vinegar. A sweet-tart dark vinegar from Modena.
Vegan mayonnaiseLevel: Safe	Vegan mayonnaise is a plant-based mayo alternative. An egg-free condiment made with oils and emulsifiers like aquafaba or pea protein.
Yellow mustardLevel: Safe	Yellow mustard is mild prepared mustard. A tangy bright condiment for hot dogs.
Whipped creamLevel: Safe	Whipped cream is aerated heavy cream. A light fluffy topping for desserts.
Apple cider vinegarLevel: Safe	Apple cider vinegar is fermented apple vinegar. A tangy acidic liquid for cooking and dressings.
CocoaLevel: Safe	Cocoa is processed cacao powder. A chocolate flavoring for baking and beverages.
Zest of lemonLevel: Safe	Zest of lemon is grated lemon peel. An aromatic citrus flavoring for cooking.
Gluten-free soy sauceLevel: Safe	Gluten-free soy sauce is a wheat-free alternative to traditional soy sauce. A fermented condiment typically made from soybeans without wheat as in tamari.
Worcestershire sauceLevel: Safe	Worcestershire sauce is fermented anchovy sauce. A savory umami British condiment.
CapersLevel: Safe	Capers are pickled flower buds. Small tangy Mediterranean condiment for fish and sauces.
Red wine vinegarLevel: Safe	Red wine vinegar is fermented red wine. A tangy acidic liquid for dressings.
Cranberry sauceLevel: Safe	Cranberry sauce is sweetened cooked cranberries. A tart-sweet condiment for holiday meals.
Caramel sauceLevel: Safe	Caramel sauce is cooked sugar syrup. A sweet golden topping for desserts.
Miso pasteLevel: Safe	Miso paste is fermented soybean paste. A savory umami-rich Japanese seasoning.
Apple butterLevel: Safe	Apple butter is slow-cooked apple spread. A thick spiced preserve with concentrated apple flavor.
Homemade bone brothLevel: Safe	Homemade bone broth is slow-simmered bones. A rich nutritious liquid base for cooking.
Fish sauceLevel: Safe	Fish sauce is fermented fish liquid. A pungent umami condiment essential in Southeast Asian cuisine.
Apricot jamLevel: Safe	Apricot jam is preserved apricot spread. A sweet fruit preserve with stone fruit flavor.
Cream gravyLevel: Safe	Cream gravy is milk-based meat sauce. A rich Southern comfort food staple.
Nutritional yeastLevel: Safe	Nutritional yeast is deactivated yeast flakes. A cheesy-flavored vegan seasoning.
Lemon curdLevel: Safe	Lemon curd is sweet lemon custard spread. A tangy citrus preserve for desserts.
Tomato jamLevel: Low	Tomato jam is sweet cooked tomato preserve. A savory-sweet condiment for cheese and toast.
Mint sauceLevel: Safe	Mint sauce is vinegar and mint condiment. A tangy British accompaniment for lamb.
Caper berriesLevel: Safe	Caper berries are the fruit of caper bushes. Large tangy pickled buds used as garnish.
WasabiLevel: Safe	Wasabi is Japanese horseradish paste. A fiery green condiment for sushi.
White misoLevel: Safe	White miso is mild fermented soybean paste. A sweet delicate Japanese seasoning.
Ponzu sauceLevel: Low	Ponzu sauce is Japanese citrus soy sauce. A tangy dipping sauce with yuzu.
Anchovy pasteLevel: Safe	Anchovy paste is mashed salted anchovies. A savory umami-rich seasoning paste.

Grains27 foods

Grains
Food	Notes
RiceLevel: Safe	Rice is a staple cereal grain. The most widely consumed grain feeding half the world.
OatsLevel: Safe	Oats are a cereal grain from the oat plant. A hearty grain commonly eaten as oatmeal.
CornLevel: Safe	Corn is a cereal grain and vegetable. A versatile crop eaten fresh and processed.
Corn flourLevel: Safe	Corn flour is finely ground dried corn. A smooth flour for breading and baking.
Corn tortillaLevel: Safe	Corn tortilla is a thin flatbread from masa. A traditional Mexican bread from corn.
SeitanLevel: Low	Seitan is a meat substitute made from wheat gluten. A high-protein chewy food also called wheat meat or mock duck.
BuckwheatLevel: Safe	Buckwheat is a triangular pseudocereal seed. A nutty gluten-free grain for pancakes.
Corn gritsLevel: Safe	Corn grits are coarsely ground corn. A Southern breakfast porridge also called grits.
Gluten-free breadLevel: Low	Gluten-free bread is bread made without wheat gluten. A bread alternative for those avoiding gluten.
Gluten-free oatsLevel: Safe	Gluten-free oats are oats without gluten cross-contact. Certified oats milled away from wheat.
Rice flourLevel: Safe	Rice flour is finely ground rice. A gluten-free flour used in Asian cuisine and baking.
Refined grainsLevel: Safe	Refined grains are processed grains with bran removed. Grains milled to remove fiber and nutrients.
Gluten-free flourLevel: Low	Gluten-free flour is flour without gluten. A blend of rice tapioca and potato starch for baking.
QuinoaLevel: Safe	Quinoa is a protein-rich pseudocereal seed. A fluffy grain-like seed from South America.
Gluten-free pastaLevel: Safe	Gluten-free pasta is pasta made without wheat. A pasta alternative from rice corn or legumes.
Rice noodlesLevel: Safe	Rice noodles are noodles made from rice flour. A gluten-free noodle used in Asian dishes.
Oat branLevel: Low	Oat bran is the outer layer of oat groats. A fiber-rich grain product used in cereals and baking.
Wild riceLevel: Safe	Wild rice is an aquatic grass seed. A chewy nutty grain native to North America.
SorghumLevel: Safe	Sorghum is an ancient cereal grain. A mild gluten-free grain used worldwide.
Quinoa flourLevel: Safe	Quinoa flour is ground quinoa seeds. A protein-rich gluten-free flour for baking.
Cassava flourLevel: Safe	Cassava flour is ground cassava root. A gluten-free flour from tropical tubers.
Rice proteinLevel: Safe	Rice protein is a plant-based protein powder made from brown rice. A dairy-free supplement often blended with pea protein in vegan protein shakes.
MilletLevel: Safe	Millet is a small round ancient grain. A mild gluten-free grain with fluffy texture when cooked.
Buckwheat groatsLevel: Low	Buckwheat groats are whole buckwheat kernels. A nutty seed also called kasha when toasted.
Millet flourLevel: Low	Millet flour is ground millet grain. A mild gluten-free flour for baking.
Corn starchLevel: Safe	Corn starch is a refined thickener from maize used in sauces, cereals and baked goods; gluten-free and low FODMAP.
Teff flourLevel: Low	Teff flour is flour from tiny teff grain. A nutritious Ethiopian flour used for injera.

Legumes/Pulses26 foods

Legumes/Pulses
Food	Notes
PeanutsLevel: Safe	Peanuts are legumes that grow underground. A crunchy protein-rich nut-like legume.
ChickpeasLevel: Safe	Chickpeas are round beige legumes. A nutty versatile bean used in hummus and curries.
Black beansLevel: Safe	Black beans are small shiny dark legumes. A meaty bean popular in Latin American cuisine.
TofuLevel: Safe	Tofu is pressed soybean curd. A mild protein-rich food that absorbs flavors well.
Kidney beansLevel: Safe	Kidney beans are large red kidney-shaped beans. A meaty bean used in chili and red beans and rice.
LentilsLevel: Safe	Lentils are small lens-shaped legumes. A quick-cooking protein-rich legume in many colors.
Lima beansLevel: Safe	Lima beans are large flat pale green beans. A starchy creamy bean also called butter beans.
Meat-free minceLevel: Low	Meat-free mince is plant-based ground mince. A soy or pea protein alternative to minced beef.
Pinto beansLevel: Safe	Pinto beans are speckled beige and brown beans. A creamy bean essential in Mexican refried beans.
Green lentilsLevel: Low	Green lentils are firm earthy lentils. A hearty lentil that holds shape when cooked.
TempehLevel: Safe	Tempeh is a fermented soybean cake. A firm nutty protein used as a meat alternative.
Split lentilsLevel: Low	Split lentils are halved lentils without skins. A quick-cooking lentil for soups and dal.
Soy beansLevel: Safe	Soybeans are protein-rich Asian legumes. A versatile bean made into tofu tempeh and milk.
Black-eyed peasLevel: Safe	Black-eyed peas are cream-colored beans with black spots. A mild earthy legume traditional in Southern cuisine.
Pea proteinLevel: Safe	Pea protein is a plant-based protein powder derived from yellow peas. A popular dairy-free supplement used in protein shakes and food products.
White or navy beansLevel: Safe	White or navy beans are small oval white beans. A mild creamy bean used in soups and baked beans.
Soy proteinLevel: Safe	Soy protein is a powdered protein made from defatted soybeans as an isolate or concentrate. A plant-based protein found in shakes and protein bars and meat alternatives like veggie burgers.
Soy nutsLevel: Low	Soy nuts are roasted soybeans. A crunchy high-protein snack from dried soybeans.
Pigeon peasLevel: Low	Pigeon peas are small tan tropical legumes. A nutty bean used in Caribbean and Indian cuisines.
Cranberry beansLevel: Safe	Cranberry beans are speckled pink and cream beans. A creamy bean also called borlotti beans.
Chana dalLevel: Low	Chana dal is split chickpea lentils. A nutty legume used in Indian soups and curries.
Black gramLevel: Safe	Black gram is a small black lentil. A protein-rich legume used in Indian dal dishes.
Alfalfa sproutsLevel: Safe	Alfalfa sprouts are germinated alfalfa seeds. Mild crunchy sprouts used in salads and sandwiches.
Urad dalLevel: Safe	Urad dal is split black gram lentils. A creamy legume used in Indian dals and dosas.
Split chickpeasLevel: Low	Split chickpeas are halved dried chickpeas. A quick-cooking form of chickpeas for dal.
Pink beansLevel: Low	Pink beans are small pinkish-brown beans. A creamy bean similar to pinto beans.

Sweeteners24 foods

Sweeteners
Food	Notes
Dark chocolateLevel: Low	Dark chocolate is a rich chocolate with high cocoa content. A bittersweet confection typically containing 70% or more cacao.
Milk chocolateLevel: Safe	Milk chocolate is a sweet chocolate containing dairy. A confection with cocoa butter milk solids and sugar.
HoneyLevel: Safe	Honey is nectar processed by bees. A natural golden sweetener with floral flavors.
Cane sugarLevel: Safe	Cane sugar is a refined sweetener made from sugarcane. A common white granulated sugar used in cooking and food manufacturing.
SugarLevel: Safe	Sugar is the standard table sweetener (sucrose). The most common sweetener used in cooking and baking.
Maple syrupLevel: Safe	Maple syrup is boiled maple tree sap. A natural amber sweetener with distinctive flavor.
Corn syrupLevel: Safe	Corn syrup is sweetener from corn starch. A thick liquid sweetener used in candy and baking.
MolassesLevel: Safe	Molasses is syrup from sugar refining. A dark thick sweetener with robust flavor.
Artificial sweetenersLevel: Safe	Artificial sweeteners are synthetic sugar substitutes. Zero or low-calorie sweeteners for sugar replacement.
Agave nectarLevel: Safe	Agave nectar is syrup from agave plants. A liquid sweetener with mild honey-like flavor.
FructoseLevel: Safe	Fructose is fruit sugar. A simple sugar naturally found in fruits and honey.
SucroseLevel: Safe	Sucrose is common table sugar. A disaccharide sweetener from cane or beet.
HfcsLevel: Safe	HFCS is high-fructose corn syrup. A liquid sweetener widely used in processed foods.
Evaporated corn sweetenerLevel: Safe	Evaporated corn sweetener is concentrated corn syrup. A sweetener from processed corn starch.
Date sugarLevel: Safe	Date sugar is ground dried dates. A whole food sweetener with caramel flavor.
Golden syrupLevel: Safe	Golden syrup is a British treacle syrup. A golden amber sweetener with buttery flavor.
GlucoseLevel: Safe	Glucose is a simple sugar. A basic sugar the body uses for energy.
Cane juiceLevel: Safe	Cane juice is pressed sugarcane liquid. A natural sweetener less processed than sugar.
Grape syrupLevel: Safe	Grape syrup is concentrated grape juice. A dark sweet syrup used in Middle Eastern cuisine.
Stevia leafLevel: Safe	Stevia leaf is the dried stevia plant leaf. A natural zero-calorie sweetener source.
Honey crystalsLevel: Safe	Honey crystals are dehydrated honey. A dry granulated form of honey sweetener.
Maple sugarLevel: Safe	Maple sugar is crystallized maple syrup. A granulated sweetener with maple flavor.
Evaporated cane juiceLevel: Safe	Evaporated cane juice is less refined cane sugar. A sweetener retaining some molasses flavor.
Invert sugarLevel: Safe	Invert sugar is hydrolyzed sucrose syrup. A liquid sweetener that resists crystallization.

Additives & Leavening15 foods

Additives & Leavening
Food	Notes
Vanilla extract	Vanilla extract is a flavoring from vanilla beans. An aromatic liquid used in baking and desserts.
Cream of tartar	Cream of tartar is potassium bitartrate. An acidic powder used in baking and stabilizing egg whites.
Baking powder	Baking powder is a chemical leavening agent. A mixture that releases gas to make baked goods rise.
Tapioca starch	Tapioca starch is a gluten-free thickener. A starch extracted from cassava root.
Arrowroot flour	Arrowroot flour is a starchy thickening agent. A neutral-flavored powder from tropical arrowroot plants.
Sodium bicarbonate	Sodium bicarbonate is baking soda. A leavening and neutralizing agent in cooking.
Baking soda	Baking soda is sodium bicarbonate. A leavening agent that reacts with acids to produce bubbles.
Calcium carbonate	Calcium carbonate is a mineral food additive. A white powder used as a calcium supplement and antite.
Potassium chloride	Potassium chloride is a salt substitute. A mineral used to reduce sodium in foods.
Ammonium sulfate	Ammonium sulfate is a food additive. A dough conditioner used in commercial bread making.
Ammonium bicarbonate	Ammonium bicarbonate is a leavening agent. A traditional raising agent for crisp cookies and crackers.
Tartaric acid	Tartaric acid is a natural fruit acid. A tart compound from grapes used in winemaking.
Sodium citrate	Sodium citrate is a sodium salt of citric acid. An emulsifier and preservative in processed foods.
Enzyme blend	Enzyme blend is a mixture of food enzymes. A processing aid used in food manufacturing.
Potassium bicarbonate	Potassium bicarbonate is a leavening agent. A sodium-free alternative to baking soda.

Eggs6 foods

Eggs
Food	Notes
Egg	Egg is the standard chicken egg. The most commonly consumed egg type globally.
Egg white	Egg white is the clear protein-rich part of an egg. Used in meringues and as a binding agent.
Egg yolk	Egg yolk is the yellow center of an egg. Rich in fats and used in sauces and custards.
Egg white protein	Egg white protein is a dairy-free protein powder made from dried egg whites or albumen. A whey alternative used in shakes and protein bars and baking.
Duck egg	Duck egg is the egg from ducks. A larger richer egg than chicken eggs.
Quail egg	Quail egg is the small spotted egg from quail. A delicate egg often used as garnish.

Poultry6 foods

Poultry
Food	Notes
Chicken	Chicken is the most common poultry meat. A versatile white meat consumed worldwide.
Turkey	Turkey is large poultry meat. A lean white and dark meat traditional for holidays.
Cornish hen	Cornish hen is a small chicken breed. A tender young chicken served as individual portions.
Emu	Emu is lean red meat from emu birds. A rich dark poultry meat similar to beef.
Quail	Quail is small game bird meat. A delicate tender dark meat with mild flavor.
Ostrich	Ostrich is lean red meat from ostriches. A healthy dark poultry meat low in fat.

Fungi5 foods

Fungi
Food	Notes
Mushroom	Mushroom is an edible fungus. A savory umami-rich ingredient in many varieties.
Button mushroom	Button mushroom is a small white mushroom. The common cultivated mushroom eaten raw or cooked.
Oyster mushroom	Oyster mushroom is a fan-shaped fungus. A delicate mushroom with a mild seafood-like flavor.
Shiitake mushroom	Shiitake mushroom is a savory Asian mushroom. A meaty umami-rich mushroom used fresh or dried.
Portobello mushroom	Portobello mushroom is a large mature cremini. A meaty mushroom ideal for grilling.

Garlic-infused oil and the green parts of onions

These two workarounds give back the ingredients people miss most: garlic and onion flavour.

Garlic-infused oil. Fructans are water-soluble and do not dissolve into oil, so oil that has had garlic cooked in it carries the flavour and not the fructan. It is the standard trick on a low FODMAP diet. You can buy it, or make it by heating garlic in oil and removing the solids.

The same applies to onion: fry onion pieces in oil for flavour, then take them out.

The green parts. Fructans concentrate in the bulb of an allium, and the leaves carry far less. The green tops of spring onions and the green part of a leek are low in fructans while the white parts are high. Chives are fine. This gives you an onion flavour that behaves. The table below grades spring onions whole, under the name scallions, so it reads high even though the tops are not.

Bread, and why sourdough is different

Wheat is the largest single source of fructans in most diets, because of how much of it people eat.

Genuine slow-fermented sourdough is often tolerated when ordinary bread is not, because the bacteria in the starter consume much of the fructan before you eat it.¹ The word on the packet does not guarantee that. A supermarket loaf made in a few hours with added flavouring carries the sourdough name without the long fermentation.

Spelt sourdough is often better still. Oat, rice and corn-based breads are low by default.

How to use this list

Fructans are dose-dependent, so most people end up with a threshold they can eat under.

Use this list for two to six weeks, then reintroduce deliberately. Test wheat, onion and garlic separately, because they behave differently: onion and garlic cause trouble in quantities most people consider trivial, while wheat depends far more on how much you ate.

Record the portion, since what you are looking for is usually an amount you can eat.

Journal your day in 30 seconds, find your triggers.

Check any food in seconds

The fructans checker grades any food in our database, and every food on this page links to its own page with the rest of what it carries.

Where Triggerbites fits in

This list comes from the food data inside Triggerbites. The app grades every ingredient for fructans alongside the other FODMAP groups, allergens, histamine, additives and more.

Fructans hide in stock, sauces and anything built on an onion base, which is why people following the rules still get caught out. You type or say your day the way you'd tell a friend: "sourdough toast and a coffee for breakfast, chicken soup and a Coke Zero for lunch, a curry for dinner, bloated by nine". Triggerbites pulls out the ingredients, including the onion and garlic in the soup and the curry that you did not think to mention, and grades each one for fructans.

When you reintroduce wheat, onion and garlic one at a time, the app lines each test up against your symptoms. You can export the record as a PDF for your dietitian.

Log your day in 30 seconds

Text, voice or photo. Log as you go, or recap it all in the evening.

Your food, broken down

Meals become ingredients and sensitivity profiles: histamine, salicylates, FODMAPs, allergens, and even the additives on packaged food.

Everything in the same journal

Symptoms, supplements, sleep, stress, exercise and mood, beside what you ate.

See what repeats over time

Patterns between what you eat and how you feel, including delayed reactions that show up days later.

Common questions

What foods are low in fructans?

All animal foods carry none: meat, fish, eggs and dairy. Rice, oats, quinoa, corn and potato are the reliable starches. Fruit is almost all low in fructans, with banana in the middle. Most vegetables are fine apart from the alliums.

Why does garlic-infused oil work?

Fructans are water-soluble and do not dissolve into oil, so oil that has had garlic cooked in it carries the flavour without the fructan. The same works for onion: fry the pieces for flavour, then remove them.

Can I eat spring onions?

The green tops, yes. Fructans concentrate in the bulb of an allium and the leaves carry far less, so the green parts of spring onions and leeks are low while the white parts are high. Chives are fine throughout.

Is sourdough low in fructans?

Genuine slow-fermented sourdough often is, because the bacteria in the starter consume much of the fructan before you eat it. A supermarket loaf made in a few hours with added flavouring shares the name and little else.

Which is worse, wheat or onion?

They behave differently, which is why they are tested separately. Onion and garlic cause trouble in quantities most people consider trivial. Wheat depends far more on how much you ate, since the concentration is lower and the portions are larger.

Do I have to avoid fructans permanently?

Almost certainly not. Fructans are dose-dependent, so most people find a threshold they can eat under. The point of reintroduction is to find the quantity you tolerate, food by food.

Live, love, log. 🧡

References

1
Loponen J, Gänzle MG "Use of sourdough in low FODMAP baking" Foods, 2018PubMed