The reflux diet: what to eat, and the four habits that matter more

Meal size, timing, fat and the four valve relaxers. A food list without them is half a plan.

October 24, 2026

A reflux diet is usually handed over as a list of things to stop, and it usually fails within a fortnight. The list removes most of what made food enjoyable, and it leaves the things that really drive the problem untouched. This guide starts with four habits, then lists the foods to build meals from.

The four habits

For most people these four habits do more than any change of food, so start here before you cut anything.

Eat less at a sitting. A full stomach pushes upward against a valve that is only so strong. Smaller, more frequent meals help many people, though the evidence behind meal size is thinner than the evidence behind losing weight and raising the head of the bed.

Stop eating three hours before bed. Lying down removes gravity from your side. Night-time reflux usually traces back to the hour you ate.

Watch the fat. Fat slows stomach emptying, so a fatty meal sits longer and keeps pushing. A creamy sauce often causes more trouble than a tomato one, which surprises people who have been avoiding tomatoes for years.

Know the four valve relaxers. Alcohol, caffeine, chocolate and mint all loosen the lower oesophageal sphincter directly. Mint catches people out, because mint tea feels soothing and is one of the worst things you could drink for reflux.

Two more changes help: raising the head of your bed by fifteen centimetres works¹, and losing weight around the middle works, because both reduce the pressure pushing upward.

What to eat

Oats, rice, potato, lean chicken, white fish, bananas and most green vegetables are the everyday reflux-friendly ingredients.

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The complete list

This is every ingredient our database grades as reflux-friendly, grouped the way a shop is.

Vegetables103 foods

Vegetables
Food	Notes
CucumberLevel: Safe	Cucumber is a cool crunchy vegetable. A refreshing vegetable eaten raw or pickled.
BroccoliLevel: Safe	Broccoli is a green cruciferous vegetable. A nutritious vegetable with tree-like florets.
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.
LettuceLevel: Safe	Lettuce is a leafy salad vegetable. A mild green in many varieties for salads.
Green bell pepperLevel: Low	Green bell pepper is an unripe sweet pepper. A slightly bitter crunchy pepper.
Bell pepperLevel: Low	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: Low	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: Low	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.
Sweet cornLevel: Safe	Sweet corn is a sugary corn variety. A tender kernel vegetable eaten on the cob.
PumpkinLevel: Safe	Pumpkin, pumpkin puree and canned pumpkin are one vegetable: a round orange winter squash with ribbed skin and sweet orange flesh. Eaten roasted, mashed, in soup and in pumpkin pie.
OliveLevel: Low	Olive is the fruit of olive trees. A briny fruit cured for eating or pressed for oil.
EggplantLevel: Safe	Eggplant is a purple nightshade vegetable. A meaty vegetable also called aubergine.
Brussels sproutsLevel: Low	Brussels sprouts are small cabbage-like vegetables. A nutty cruciferous vegetable on stalks.
AsparagusLevel: Safe	Asparagus is a spring vegetable stalk. A tender green spear with grassy flavor.
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: Safe	Young spinach is tender baby spinach leaves. A mild delicate green for salads.
Collard greensLevel: Safe	Collard greens are large flat cabbage leaves. A hearty green traditional in Southern cuisine.
EdamameLevel: Safe	Edamame is immature soybeans in pods. A protein-rich snack eaten boiled and salted.
OkraLevel: Safe	Okra is a green pod vegetable. A mucilaginous vegetable used in gumbo and curries.
Carrot rootLevel: Safe	Carrot root is the taproot of carrot plants. An orange sweet vegetable rich in beta-carotene.
Artichoke heartLevel: Safe	Artichoke heart is the tender center of artichokes. A delicate vegetable with subtle flavor.
YamLevel: Safe	Yam is a starchy tropical tuber. A dense root vegetable distinct from sweet potato.
BeetLevel: Safe	Beet is a deep red root vegetable. A sweet earthy root with edible greens.
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.
Fennel bulbLevel: Safe	Fennel bulb is a crisp anise-flavored vegetable. A white bulb with licorice-like taste.
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.
ArtichokeLevel: Safe	Artichoke is a thistle vegetable. A tender heart surrounded by edible leaves.
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: Safe	Yellow squash is a mild summer squash. A tender vegetable similar to zucchini.
RocketLevel: Low	Rocket is a peppery salad green. A spicy leafy green also known as arugula.
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.
Jerusalem artichokeLevel: Safe	Jerusalem artichoke is a knobby sunflower tuber. A nutty vegetable also called sunchoke.
NopalLevel: Safe	Nopal is edible cactus paddle. A tangy vegetable popular in Mexican cuisine.
Rutabaga rootLevel: Safe	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.
Winter melonLevel: Safe	Winter melon is a large mild Asian squash. A subtle vegetable used in soups and stir-fries.
EndiveLevel: Safe	Endive is a bitter leafy vegetable. A crisp green used in salads and braising.
Kale sproutsLevel: Safe	Kale sprouts are a cross of kale and brussels sprouts. A tender vegetable with mild kale flavor.
Mustard greensLevel: Low	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.
Water spinachLevel: Safe	Water spinach is an aquatic leafy green. A mild crunchy vegetable popular in Asian cuisine.
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.
ZaatarLevel: Safe	Za'atar is an herb and spice blend. A Middle Eastern mix of thyme sumac and sesame.
RapiniLevel: Safe	Rapini is a bitter broccoli relative. A pungent green also called broccoli rabe.
RadicchioLevel: Safe	Radicchio is a bitter red chicory. A colorful vegetable used in salads and grilling.
Radicchio leavesLevel: Safe	Radicchio leaves are the bitter red leaves of radicchio. A colorful addition to salads.
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: Safe	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.
SorrelLevel: Low	Sorrel is a sour lemony leafy green, also called garden sorrel or spinach dock. An herb used raw in salads and cooked in soups and sauces.
Fava greensLevel: Safe	Fava greens are the tender tops of fava plants. A delicate green with mild bean flavor.
RomanescoLevel: Safe	Romanesco is a fractal-patterned cruciferous vegetable. A mild vegetable between broccoli and cauliflower.
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.
Dandelion greensLevel: Safe	Dandelion greens are bitter salad leaves. A nutritious wild green with sharp flavor.
Daikon radishLevel: Low	Daikon radish is a large white Asian radish. A mild crisp radish used raw and cooked.
KohlrabiLevel: Safe	Kohlrabi is a bulbous cabbage-family vegetable. A crisp mild vegetable eaten raw or cooked.
Snow pea shootsLevel: Safe	Snow pea shoots are tender tips of snow pea vines. A delicate green with sweet flavor.
Hearts of palmLevel: Safe	Hearts of palm are the inner core of palm trees. A tender mild vegetable with delicate flavor.
Parsley rootLevel: Safe	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.
Turnip greensLevel: Safe	Turnip greens are the leafy tops of turnips. A slightly bitter nutritious Southern green.
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.
Burdock rootLevel: Safe	Burdock root is a long brown root vegetable. An earthy crunchy root used in Asian cuisine.
Lotus leafLevel: Safe	Lotus leaf is the large leaf of lotus plants. An aromatic wrapper for steamed foods.
Yam leavesLevel: Safe	Yam leaves are the edible leaves of yam plants. A nutritious green used in African cuisine.
Yam beanLevel: Safe	Yam bean is jicama by another name. A crunchy sweet tuber from Central America.
FiddleheadLevel: Safe	Fiddlehead is a young coiled fern frond. A seasonal vegetable with grassy artichoke flavor.
Spinach rootLevel: Safe	Spinach root is the root base of spinach plants. An edible pink root with mild flavor.
TatsoiLevel: Safe	Tatsoi is a spoon-shaped Asian green. A mild mustard-family vegetable for salads and stir-fries.
Garland chrysanthemumLevel: Safe	Garland chrysanthemum is an edible Asian green. A slightly bitter leaf used in hot pots.
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.

Grains66 foods

Grains
Food	Notes
RiceLevel: Safe	Rice is a staple cereal grain. The most widely consumed grain feeding half the world.
BreadLevel: Safe	Bread is a baked staple food made from flour. The most common baked grain product worldwide.
OatsLevel: Safe	Oats are a cereal grain from the oat plant. A hearty grain commonly eaten as oatmeal.
SpaghettiLevel: Safe	Spaghetti is long thin cylindrical pasta. The most popular pasta shape worldwide.
Wheat flourLevel: Safe	Wheat flour is ground wheat kernels. The most common flour used in baking.
CornLevel: Safe	Corn is a cereal grain and vegetable. A versatile crop eaten fresh and processed.
WheatLevel: Safe	Wheat is a cereal grain and global staple. The most widely grown crop used for flour.
Corn flourLevel: Safe	Corn flour is finely ground dried corn. A smooth flour for breading and baking.
Flour tortillaLevel: Safe	Flour tortilla is a thin wheat flatbread. A soft pliable bread used for burritos and wraps.
Whole wheat flourLevel: Safe	Whole wheat flour is flour from entire wheat kernel. A nutritious flour with bran and germ.
PenneLevel: Safe	Penne is tube-shaped pasta with angled ends. A popular pasta shape that holds sauce well.
Corn tortillaLevel: Safe	Corn tortilla is a thin flatbread from masa. A traditional Mexican bread from corn.
MacaroniLevel: Safe	Macaroni is small curved pasta tubes. A popular pasta shape used in mac and cheese.
SeitanLevel: Low	Seitan is a meat substitute made from wheat gluten. A high-protein chewy food also called wheat meat or mock duck.
Whole grain breadLevel: Low	Whole grain bread is bread from unrefined flour. A nutritious bread containing entire grain.
Whole grain cerealLevel: Low	Whole grain cereal is breakfast cereal from whole grains. A fiber-rich cereal with intact grain.
BuckwheatLevel: Safe	Buckwheat is a triangular pseudocereal seed. A nutty gluten-free grain for pancakes.
Angel hair pastaLevel: Safe	Angel hair pasta is very thin spaghetti. A delicate pasta that cooks quickly.
SemolinaLevel: Safe	Semolina is coarse durum wheat flour. A grainy flour used for pasta and couscous.
Durum wheatLevel: Safe	Durum wheat is a hard wheat variety. A high-protein wheat for pasta and semolina.
Corn gritsLevel: Safe	Corn grits are coarsely ground corn. A Southern breakfast porridge also called grits.
Whole wheat bagelLevel: Low	Whole wheat bagel is a bagel from whole wheat flour. A nutritious dense ring-shaped bread.
Bulgur wheatLevel: Safe	Bulgur wheat is parboiled cracked wheat. A quick-cooking Middle Eastern grain.
OrzoLevel: Safe	Orzo is rice-shaped pasta. A small pasta often used in soups and salads.
FettuccineLevel: Safe	Fettuccine is flat ribbon pasta. A wide noodle popular with creamy sauces.
BarleyLevel: Safe	Barley is an ancient cereal grain. A chewy nutty grain for soups and beer.
Gluten-free breadLevel: Safe	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.
Whole wheat pastaLevel: Safe	Whole wheat pasta is pasta from whole wheat flour. A fiber-rich pasta with nutty flavor.
Gluten-free cerealLevel: Low	Gluten-free cereal is breakfast cereal without gluten. A rice corn or certified oat cereal.
Wheat branLevel: Low	Wheat bran is the outer layer of wheat kernels. A fiber-rich byproduct of flour milling.
Refined grainsLevel: Safe	Refined grains are processed grains with bran removed. Grains milled to remove fiber and nutrients.
Gluten-free flourLevel: Safe	Gluten-free flour is flour without gluten. A blend of rice tapioca and potato starch for baking.
CouscousLevel: Safe	Couscous is tiny steamed semolina pasta. A North African staple resembling grains.
Sourdough breadLevel: Safe	Sourdough bread is bread leavened with wild yeast. A tangy bread made with fermented starter.
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.
Pearl barleyLevel: Safe	Pearl barley is polished barley grain. A tender quick-cooking barley with bran removed.
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.
FarroLevel: Safe	Farro is an ancient wheat grain. A chewy nutty grain popular in Italian cuisine.
Sorghum flourLevel: Safe	Sorghum flour is ground sorghum grain. A mild gluten-free flour for baking.
Wheat germLevel: Low	Wheat germ is the nutrient-rich wheat embryo. A nutritious part of wheat kernel.
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.
RyeLevel: Low	Rye is a cereal grain related to wheat. A hearty grain with distinctive tangy flavor.
Cracked wheatLevel: Safe	Cracked wheat is crushed wheat kernels. A quick-cooking whole grain for cereals.
Quinoa flourLevel: Safe	Quinoa flour is ground quinoa seeds. A protein-rich gluten-free flour for baking.
Barley groatsLevel: Safe	Barley groats are whole hulled barley kernels. A chewy whole grain for pilaf and soups.
FarinaLevel: Safe	Farina is milled wheat cereal. A smooth hot breakfast porridge.
Cassava flourLevel: Safe	Cassava flour is ground cassava root. A gluten-free flour from tropical tubers.
Spelt flourLevel: Safe	Spelt flour is flour from ancient spelt wheat. A nutty nutritious flour for baking.
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.
AmaranthLevel: Safe	Amaranth is an ancient grain-like seed. A protein-rich pseudocereal with earthy flavor.
Buckwheat groatsLevel: Safe	Buckwheat groats are whole buckwheat kernels. A nutty seed also called kasha when toasted.
Amaranth grainLevel: Safe	Amaranth grain is the seed of amaranth plants. A nutritious gluten-free ancient grain.
Rye flourLevel: Low	Rye flour is ground rye grain. A dense flour used in breads like pumpernickel.
Rolled barleyLevel: Safe	Rolled barley is flattened barley grains. A quick-cooking barley for cereals and baking.
FreekehLevel: Safe	Freekeh is roasted young green wheat. A smoky nutty Middle Eastern grain.
Millet flourLevel: Safe	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.
Kamut flourLevel: Safe	Kamut flour is flour from ancient khorasan wheat. A buttery high-protein flour for baking.
EmmerLevel: Safe	Emmer is an ancient hulled wheat. A chewy heritage grain also called farro.
Teff flourLevel: Safe	Teff flour is flour from tiny teff grain. A nutritious Ethiopian flour used for injera.

Fruit61 foods

Fruit
Food	Notes
BananaLevel: Safe	Banana is a curved yellow tropical fruit. A sweet creamy fruit eaten fresh or cooked.
AppleLevel: Low	Apple is a crisp round fruit. One of the most popular fruits eaten fresh or cooked.
CanteloupeLevel: Safe	Cantaloupe is an orange-fleshed melon. A sweet aromatic melon with netted rind.
PearLevel: Low	Pear is a bell-shaped fruit. A sweet juicy fruit with grainy texture.
PeachLevel: Low	Peach is a fuzzy stone fruit. A sweet juicy summer fruit with yellow flesh.
RaisinsLevel: Low	Raisins are dried grapes. A sweet chewy dried fruit for baking and snacking.
AvocadoLevel: Low	Avocado is a creamy green fruit with pit. A buttery fruit used in savory and sweet dishes.
CherryLevel: Low	Cherry is a small round stone fruit. A sweet or tart fruit enjoyed fresh or in desserts.
MangoLevel: Low	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.
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.
ApricotLevel: Low	Apricot is a small orange stone fruit. A sweet velvety fruit related to peaches.
Red delicious appleLevel: Low	Red Delicious apple is a classic red apple. A mildly sweet elongated apple variety.
PruneLevel: Safe	Prune is a dried plum. A sweet chewy dried fruit with concentrated flavor.
NectarineLevel: Low	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.
GuavaLevel: Low	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.
PersimmonLevel: Safe	Persimmon is an orange autumn fruit. A sweet honey-flavored fruit when fully ripe.
Goji berryLevel: Low	Goji berry is a small red dried berry. A sweet-tart Asian superfood berry.
Asian pearLevel: Low	Asian pear is a crisp round pear. A juicy fruit with apple texture and pear flavor.
JackfruitLevel: Low	Jackfruit is a large spiky tropical fruit. A sweet stringy fruit that mimics meat when young.
Queen anne cherryLevel: Low	Queen Anne cherry is a light sweet cherry. A yellow-red cherry variety.
Acai powderLevel: Low	Açaí powder is dried ground açaí berries. A concentrated superfood from Brazilian palms.
MulberryLevel: Low	Mulberry is a small elongated berry. A sweet berry resembling an elongated blackberry.
LycheeLevel: Low	Lychee is a tropical fruit with rough skin. A sweet floral fruit with translucent flesh.
Casaba melonLevel: Safe	Casaba melon is a yellow winter melon. A mild sweet melon with smooth skin.
PitayaLevel: Safe	Pitaya is a tropical cactus fruit. A mildly sweet fruit also called dragon fruit.
SalakLevel: Low	Salak is a scaly brown tropical fruit. A crunchy sweet-sour snake fruit from Indonesia.
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.
SapodillaLevel: Safe	Sapodilla is a brown tropical fruit. A very sweet fruit tasting of brown sugar and pear.
Monstera deliciosaLevel: Low	Monstera deliciosa is a tropical fruit. A pineapple-banana flavored fruit from the plant.
JujubeLevel: Safe	Jujube is a small red date-like fruit. A sweet chewy fruit also called Chinese date.
JambulLevel: Low	Jambul is a purple Indian fruit. A tart astringent berry also called java plum.
SoursopLevel: Low	Soursop is a spiky green tropical fruit. A creamy tangy fruit with pineapple-strawberry notes.
KiwanoLevel: Low	Kiwano is a horned orange African melon. A mild cucumber-banana flavored fruit.
AckeeLevel: Low	Ackee is a Caribbean fruit from West Africa. A creamy yellow fruit that must be cooked properly.
LonganLevel: Low	Longan is a small translucent tropical fruit. A sweet juicy fruit similar to lychee.
MedlarLevel: Low	Medlar is an unusual European fruit. A brown fruit eaten when overripe and soft.
LoquatLevel: Low	Loquat is a small orange Asian fruit. A sweet tangy fruit with large seeds.
HoneyberryLevel: Low	Honeyberry is an edible honeysuckle berry. A sweet oblong blue berry from cold climates.
RambutanLevel: Low	Rambutan is a hairy tropical fruit. A sweet translucent fruit similar to lychee.
Saskatoon berryLevel: Low	Saskatoon berry is a Canadian serviceberry. A sweet nutty berry similar to blueberry.
SweetsopLevel: Safe	Sweetsop is a bumpy green tropical fruit. A sweet custard-like fruit also called sugar apple.
Miracle fruitLevel: Safe	Miracle fruit is a West African berry. A fruit that makes sour foods taste sweet.
BabacoLevel: Low	Babaco is a seedless Ecuadorian papaya relative. A mild tropical fruit with star-shaped cross section.
LucumaLevel: Safe	Lucuma is a Peruvian subtropical fruit. A sweet dry-fleshed fruit with maple notes.
DurianLevel: Low	Durian is a spiky Southeast Asian fruit. A creamy pungent fruit with strong odor.
ServiceberryLevel: Low	Serviceberry is a small purple berry. A sweet mild berry from North American shrubs.
AtemoyaLevel: Safe	Atemoya is a tropical custard apple hybrid. A sweet creamy fruit with pineapple notes.
MangosteenLevel: Low	Mangosteen is a purple tropical fruit. A sweet delicate fruit with white segments.
Sugar appleLevel: Safe	Sugar apple is a knobby tropical fruit. A sweet creamy fruit also called sweetsop.
FeijoaLevel: Low	Assuming this is feijoa (pineapple guava): typically high FODMAP at common serves (excess fructose).
ZapoteLevel: Safe	Zapote is a tropical American fruit. A sweet creamy fruit with various types.
GuinepLevel: Low	Guinep is a Caribbean tropical fruit. A small green fruit with tangy jelly-like flesh.
CherimoyaLevel: Safe	Cherimoya is a green scaly tropical fruit. A creamy sweet fruit with custard texture.

Herbs & Spices51 foods

Herbs & Spices
Food	Notes
SaltLevel: Safe	Salt is sodium chloride seasoning. The most common seasoning used in cooking worldwide.
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: Low	Coriander is the seed of the cilantro plant. A warm citrusy spice used in curry blends.
CuminLevel: Low	Cumin is an earthy aromatic seed spice. A warm spice essential in Mexican and Indian cuisines.
NutmegLevel: Low	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.
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.
ParsleyLevel: Safe	Parsley is a fresh green herb. A mild herb used as garnish and flavoring worldwide.
OreganoLevel: Safe	Oregano is a robust Mediterranean herb. A pungent herb essential in Italian and Greek cuisines.
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: Low	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.
Turmeric powderLevel: Safe	Turmeric powder is ground dried turmeric root. A golden spice used in curries and golden milk.
ChiveLevel: Low	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.
ClovesLevel: Low	Cloves are dried flower buds with intense flavor. A pungent warm spice used in baking and cooking.
AllspiceLevel: Low	Allspice is a dried berry spice from Jamaica. A warm spice tasting of clove cinnamon and nutmeg.
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.
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: Low	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: Low	Galangal is a ginger-like rhizome spice. A sharp citrusy root used in Thai cuisine.
Zaatar spice mixLevel: Low	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: Low	Black seed is a pungent aromatic seed. A bitter spice also called nigella or kalonji.
Celery seedLevel: Low	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.
Vanilla beanLevel: Safe	Vanilla bean is the pod of vanilla orchid. An aromatic bean used for extract and flavoring.
MaceLevel: Low	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: Low	Anise is a licorice-flavored spice seed. An aromatic seed used in baking and liqueurs.
Herbes de provenceLevel: Safe	Herbes de Provence is a French herb blend. A fragrant mix of dried Mediterranean herbs.
Fenugreek seedsLevel: Low	Fenugreek seeds are bitter maple-scented seeds. A pungent spice used in curry powders.
Star aniseLevel: Low	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.
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: Low	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: Low	Juniper berries are aromatic pine-like berries. A resinous spice used in gin and game dishes.

Seafood48 foods

Seafood
Food	Notes
SalmonLevel: Low	Salmon is a popular fatty fish. A pink-fleshed fish rich in omega-3 fatty acids.
TunaLevel: Safe	Tuna is a large oceanic fish. A meaty fish eaten raw in sushi or canned.
ShrimpLevel: Safe	Shrimp is a small swimming crustacean. A sweet popular shellfish eaten worldwide.
FlounderLevel: Safe	Flounder is a flat bottom-dwelling fish. A mild delicate white fish with fine texture.
WhitefishLevel: Safe	Whitefish is a mild freshwater fish. A delicate fish popular smoked in Jewish cuisine.
PollockLevel: Safe	Pollock is a North Atlantic fish. A mild white fish often used in fish sticks.
BassLevel: Safe	Bass is a popular sport and food fish. A mild white fish available in many varieties.
MackerelLevel: Low	Mackerel is an oily pelagic fish. A rich flavorful fish high in omega-3 fats.
OysterLevel: Safe	Oyster is a bivalve shellfish. A briny delicacy eaten raw or cooked.
PrawnLevel: Safe	Prawn is a large shrimp-like crustacean. A sweet shellfish larger than typical shrimp.
CalamariLevel: Low	Calamari is squid prepared as food. A tender seafood often fried into rings.
TilapiaLevel: Safe	Tilapia is a mild freshwater fish. An affordable farmed fish with neutral flavor.
TroutLevel: Low	Trout is a freshwater fish related to salmon. A mild delicate fish with pink or white flesh.
SoleLevel: Safe	Sole is a delicate flatfish. A mild fine-textured white fish prized in French cuisine.
ClamsLevel: Safe	Clams are bivalve shellfish. A briny shellfish eaten steamed raw or in chowders.
MusselsLevel: Safe	Mussels are bivalve shellfish. A briny sweet shellfish steamed in wine or broth.
HaddockLevel: Safe	Haddock is a North Atlantic fish. A mild white fish often smoked or fried.
SnapperLevel: Safe	Snapper is a tropical reef fish. A mild sweet fish with firm pink flesh.
CrabLevel: Safe	Crab is a crustacean shellfish. A sweet delicate seafood eaten in many preparations.
CatfishLevel: Low	Catfish is a whiskered freshwater fish. A mild sweet fish popular in Southern cuisine.
HalibutLevel: Safe	Halibut is the largest flatfish. A firm mild white fish prized for its meaty texture.
LobsterLevel: Safe	Lobster is a large marine crustacean. A prized sweet shellfish considered a luxury food.
ScallopsLevel: Safe	Scallops are bivalve shellfish. A sweet tender shellfish with delicate flavor.
SardinesLevel: Low	Sardines are small oily fish. A nutritious fish often canned in oil or sauce.
Mahi-mahiLevel: Safe	Mahi-mahi is a tropical dolphinfish. A firm mild fish also called dorado.
BreamLevel: Safe	Bream is a freshwater or sea fish. A mild white fish popular in Mediterranean cuisine.
HerringLevel: Low	Herring is a small oily fish. A flavorful fish often pickled smoked or salted.
GrouperLevel: Safe	Grouper is a large sea bass family fish. A mild firm white fish popular in coastal cuisine.
YellowtailLevel: Low	Yellowtail is a Pacific jack fish. A rich buttery fish popular in sushi.
CrayfishLevel: Safe	Crayfish is a small freshwater crustacean. A sweet shellfish also called crawfish or crawdads.
PikeLevel: Safe	Pike is a predatory freshwater fish. A bony fish with firm white flesh.
OctopusLevel: Safe	Octopus is an eight-armed cephalopod. A tender seafood when cooked properly.
CarpLevel: Low	Carp is a freshwater fish. A bony fish popular in Asian and European cuisines.
BonitoLevel: Low	Bonito is a medium-sized tuna relative. A flavorful fish used fresh and dried for dashi.
PerchLevel: Safe	Perch is a freshwater fish. A mild sweet white fish popular in lake regions.
RockfishLevel: Safe	Rockfish is a Pacific coast fish family. A mild firm fish with many regional varieties.
SquidLevel: Safe	Squid is a cephalopod mollusk. A tender seafood with mild sweet flavor.
HakeLevel: Safe	Hake is a cod-related white fish. A mild flaky fish popular in European cuisine.
SharkLevel: Safe	Shark is meat from various shark species. A firm meaty fish with mild flavor.
SturgeonLevel: Low	Sturgeon is a prehistoric fish species. A firm rich fish prized for its caviar.
CuttlefishLevel: Safe	Cuttlefish is a cephalopod related to squid. A tender seafood with ink used in cooking.
AbaloneLevel: Safe	Abalone is a large sea snail. A prized shellfish with tender chewy meat.
BarracudaLevel: Safe	Barracuda is a predatory tropical fish. A firm white fish with mild flavor.
TurbotLevel: Safe	Turbot is a prized European flatfish. A firm luxurious white fish with delicate flavor.
ConchLevel: Safe	Conch is a large sea snail. A chewy shellfish popular in Caribbean cuisine.
PompanoLevel: Low	Pompano is a prized Atlantic fish. A rich buttery fish popular in Gulf cuisine.
TilefishLevel: Safe	Tilefish is a colorful deep-sea fish. A sweet firm white fish from Atlantic waters.
WahooLevel: Safe	Wahoo is a fast tropical game fish. A mild firm white fish similar to mackerel.

Legumes/Pulses45 foods

Legumes/Pulses
Food	Notes
ChickpeasLevel: Low	Chickpeas are round beige legumes. A nutty versatile bean used in hummus and curries.
Black beansLevel: Low	Black beans are small shiny dark legumes. A meaty bean popular in Latin American cuisine.
Garbanzo beansLevel: Low	Garbanzo beans are chickpeas by another name. A nutty round legume used in Mediterranean cuisine.
TofuLevel: Safe	Tofu is pressed soybean curd. A mild protein-rich food that absorbs flavors well.
Kidney beansLevel: Low	Kidney beans are large red kidney-shaped beans. A meaty bean used in chili and red beans and rice.
LentilsLevel: Low	Lentils are small lens-shaped legumes. A quick-cooking protein-rich legume in many colors.
Lima beansLevel: Low	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: Low	Pinto beans are speckled beige and brown beans. A creamy bean essential in Mexican refried beans.
Red lentilsLevel: Low	Red lentils are small salmon-colored lentils. A quick-cooking lentil that turns golden when cooked.
Green lentilsLevel: Low	Green lentils are firm earthy lentils. A hearty lentil that holds shape when cooked.
TempehLevel: Low	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.
Navy beansLevel: Low	Navy beans are small white oval beans. A mild creamy bean used in baked beans.
Soy beansLevel: Low	Soybeans are protein-rich Asian legumes. A versatile bean made into tofu tempeh and milk.
Veggie pattyLevel: Low	Veggie patty is a meat-free burger patty. A plant protein alternative to a beef burger.
Yellow lentilsLevel: Low	Yellow lentils are golden-colored split lentils. A mild quick-cooking lentil for dal and soups.
Black-eyed peasLevel: Low	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.
Broad beansLevel: Low	Broad beans are large flat green beans. A meaty bean also called fava beans.
Cannellini beansLevel: Low	Cannellini beans are white Italian kidney beans. A creamy mild bean used in Italian cuisine.
Yellow split peasLevel: Low	Yellow split peas are dried halved peas. A starchy legume used in split pea soup.
White or navy beansLevel: Low	White or navy beans are small oval white beans. A mild creamy bean used in soups and baked beans.
Fava beansLevel: Low	Fava beans are large flat green beans. A meaty earthy bean eaten fresh or dried.
Butter beansLevel: Low	Butter beans are large flat white beans. A creamy mild bean also called lima beans.
Red beansLevel: Low	Red beans are small dark red kidney-shaped beans. A meaty bean used in Creole cuisine.
Veggie sausageLevel: Low	Veggie sausage is a meat-free sausage. A plant protein alternative to pork or beef sausages.
White beansLevel: Low	White beans are various pale-colored beans. A mild creamy bean category including navy and cannellini.
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.
Flageolet beansLevel: Low	Flageolet beans are small pale green French beans. A delicate creamy bean prized in French cuisine.
Pigeon peasLevel: Low	Pigeon peas are small tan tropical legumes. A nutty bean used in Caribbean and Indian cuisines.
Cranberry beansLevel: Low	Cranberry beans are speckled pink and cream beans. A creamy bean also called borlotti beans.
Mung beansLevel: Low	Mung beans are small green Asian legumes. A versatile bean sprouted or cooked in dishes.
Adzuki beansLevel: Low	Adzuki beans are small red Asian beans. A sweet nutty bean used in desserts and savory dishes.
Chana dalLevel: Low	Chana dal is split chickpea lentils. A nutty legume used in Indian soups and curries.
Black gramLevel: Low	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: Low	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.
Borlotti beansLevel: Low	Borlotti beans are speckled Italian beans. A creamy bean also called cranberry beans.
Winged beansLevel: Low	Winged beans are frilly four-sided tropical beans. A nutritious bean with edible pods leaves and roots.
Carob podsLevel: Safe	Carob pods are brown sweet legume pods. A chocolate substitute from carob tree fruit.
Lupin beansLevel: Low	Lupin beans are bitter beans requiring soaking. A Mediterranean legume eaten as pickled snacks.
Horse gramLevel: Low	Horse gram is a small brown Indian legume. A protein-rich bean used in South Indian cuisine.

Meat33 foods

Meat
Food	Notes
BeefLevel: Low	Beef is meat from cattle. A red meat staple consumed worldwide in many cuts.
Beef steakLevel: Low	Beef steak is a cut of beef for grilling. A tender flavorful cut from various parts of cattle.
Pork chopsLevel: Low	Pork chops are loin cuts from pigs. A tender quick-cooking cut for grilling or pan-frying.
SteakLevel: Low	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.
VealLevel: Safe	Veal is meat from young calves. A tender pale meat milder than beef.
Beef liverLevel: Low	Beef liver is the liver organ from cattle. A nutrient-dense organ meat with strong flavor.
Chicken liverLevel: Low	Chicken liver is the liver organ from chickens. A tender organ meat used in pâtés and dishes.
Venison steaksLevel: Safe	Venison steaks are cut steaks from deer meat. A lean flavorful cut for quick cooking.
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: Low	Lamb liver is the liver organ from lambs. A mild organ meat more delicate than beef liver.
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.
CamelLevel: Safe	Camel is meat from camels. A lean red meat consumed in Middle Eastern and African cuisines.
BoarLevel: Low	Boar is meat from wild pigs. A lean dark meat with gamey flavor.
Wild boarLevel: Low	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: Low	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 & Fats29 foods

Oils & Fats
Food	Notes
Olive oil	Olive oil is oil pressed from olives. A fruity oil essential in Mediterranean cuisine.
Coconut oil	Coconut oil is oil pressed from coconut meat. A solid tropical oil used in cooking and baking.
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.
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.
Truffle oil	Truffle oil, black truffle oil and white truffle oil are olive oil flavoured with truffle aroma. A finishing oil drizzled over pasta, pizza, fries and risotto.
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.
Hemp oil	Hemp oil is oil pressed from hemp seeds. A nutritious green oil with nutty flavor.
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.
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.
Hemp seed oil	Hemp seed oil is oil from hemp plant seeds. A nutritious omega-rich oil for cold uses.
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.
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.

Dairy & Alternatives26 foods

Dairy & Alternatives
Food	Notes
MozzarellaLevel: Low	Mozzarella is Italian stretched-curd cheese. A mild elastic cheese for pizza.
Oat milkLevel: Safe	Oat milk is plant-based oat beverage. A creamy slightly sweet dairy alternative.
Cottage cheeseLevel: Low	Cottage cheese is fresh curdy cheese. A mild lumpy cheese with high moisture.
Almond milkLevel: Safe	Almond milk is plant-based nut milk. A dairy-free alternative from ground almonds.
Soy milkLevel: Safe	Soy milk is plant-based soybean beverage. A protein-rich dairy alternative.
Ricotta cheeseLevel: Low	Ricotta is Italian whey cheese. A light creamy cheese for pasta and desserts.
Cashew milkLevel: Safe	Cashew milk is plant-based nut milk. A creamy dairy alternative from cashews.
Fresh cheeseLevel: Low	Fresh cheese is unaged soft cheese. A mild creamy cheese eaten soon after making.
KefirLevel: Low	Kefir is fermented probiotic milk drink. A tangy drinkable yogurt-like beverage.
Soy yogurtLevel: Safe	Soy yogurt is cultured soy milk. A tangy dairy-free yogurt alternative with live cultures.
Queso frescoLevel: Low	Queso fresco is Mexican fresh cheese. A mild crumbly white cheese for topping.
Skim milk powderLevel: Low	Skim milk powder is dehydrated nonfat milk. A low-fat shelf-stable dairy product.
Coconut yogurtLevel: Low	Coconut yogurt is cultured coconut milk. A rich dairy-free yogurt alternative.
ButtermilkLevel: Low	Buttermilk is cultured fermented milk. A tangy dairy drink used in baking.
Rice milkLevel: Safe	Rice milk is plant-based rice beverage. A light naturally sweet dairy alternative.
Whey proteinLevel: Safe	Whey protein is milk protein supplement. A fast-digesting protein from cheese making.
Flax milkLevel: Safe	Flax milk is plant-based flaxseed milk. A dairy alternative rich in omega-3.
Almond yogurtLevel: Safe	Almond yogurt is cultured almond milk. A mild dairy-free yogurt alternative.
LactoseLevel: Safe	Lactose is milk sugar, added as an ingredient to chocolate, bars and processed foods; the FODMAP that lactose-intolerant people react to.
PaneerLevel: Low	Paneer is Indian fresh cheese. A firm mild cheese that doesn't melt.
SkyrLevel: Low	Skyr is Icelandic cultured dairy. A thick tangy product similar to yogurt.
Queso blancoLevel: Low	Queso blanco is Latin American white cheese. A fresh mild cheese that softens when heated.
Casein proteinLevel: Safe	Casein protein is slow-digesting milk protein. A supplement derived from dairy.
Pea milkLevel: Safe	Pea milk is plant-based pea protein milk. A creamy dairy alternative from yellow peas.
Oat yogurtLevel: Safe	Oat yogurt is cultured oat milk. A creamy dairy-free yogurt alternative.
Hemp milkLevel: Safe	Hemp milk is plant-based hemp seed milk. A nutty dairy alternative with omega fats.

Sweeteners24 foods

Sweeteners
Food	Notes
HoneyLevel: Safe	Honey is nectar processed by bees. A natural golden sweetener with floral flavors.
Cane sugarLevel: Low	Cane sugar is a refined sweetener made from sugarcane. A common white granulated sugar used in cooking and food manufacturing.
SugarLevel: Low	Sugar is the standard table sweetener (sucrose). The most common sweetener used in cooking and baking.
Maple syrupLevel: Low	Maple syrup is boiled maple tree sap. A natural amber sweetener with distinctive flavor.
Brown sugarLevel: Low	Brown sugar, light brown sugar, dark brown sugar and soft brown sugar are one sweetener: sugar crystals coated with cane molasses. Moist golden to dark brown sugar packed into cups for baking, oatmeal and glazes.
Corn syrupLevel: Low	Corn syrup is sweetener from corn starch. A thick liquid sweetener used in candy and baking.
MolassesLevel: Low	Molasses is syrup from sugar refining. A dark thick sweetener with robust flavor.
Artificial sweetenersLevel: Low	Artificial sweeteners are synthetic sugar substitutes. Zero or low-calorie sweeteners for sugar replacement.
Agave nectarLevel: Low	Agave nectar is syrup from agave plants. A liquid sweetener with mild honey-like flavor.
FructoseLevel: Low	Fructose is fruit sugar. A simple sugar naturally found in fruits and honey.
SucroseLevel: Low	Sucrose is common table sugar. A disaccharide sweetener from cane or beet.
Evaporated corn sweetenerLevel: Low	Evaporated corn sweetener is concentrated corn syrup. A sweetener from processed corn starch.
Date sugarLevel: Low	Date sugar is ground dried dates. A whole food sweetener with caramel flavor.
Golden syrupLevel: Low	Golden syrup is a British treacle syrup. A golden amber sweetener with buttery flavor.
Malt syrupLevel: Low	Malt syrup is sweetener from malted grains. A dark sticky sweetener with malty flavor.
GlucoseLevel: Low	Glucose is a simple sugar. A basic sugar the body uses for energy.
Cane juiceLevel: Low	Cane juice is pressed sugarcane liquid. A natural sweetener less processed than sugar.
Grape syrupLevel: Low	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: Low	Maple sugar is crystallized maple syrup. A granulated sweetener with maple flavor.
Evaporated cane juiceLevel: Low	Evaporated cane juice is less refined cane sugar. A sweetener retaining some molasses flavor.
Barley maltLevel: Low	Barley malt is sweetener from sprouted barley. A dark sticky sweetener with malty flavor.
Invert sugarLevel: Low	Invert sugar is hydrolyzed sucrose syrup. A liquid sweetener that resists crystallization.

Nuts & Seeds18 foods

Nuts & Seeds
Food	Notes
AlmondsLevel: Low	Almonds are oval tree nuts with mild flavor. A versatile nut eaten whole or as flour and milk.
Sunflower oilLevel: Low	Sunflower oil is oil pressed from sunflower seeds. A mild neutral oil for cooking and frying.
Poppy seedsLevel: Low	Poppy seeds are tiny blue-gray seeds. A nutty crunchy seed used in baking.
Flaxseed oilLevel: Low	Flaxseed oil is oil pressed from flax seeds. A nutritious omega-3 rich oil for cold uses.
Chia seedsLevel: Low	Chia seeds are tiny seeds from chia plants. A nutritious seed that forms gel when soaked.
Flax seedsLevel: Low	Flax seeds are small brown or golden seeds. A nutritious seed rich in omega-3 fatty acids.
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.
Hemp proteinLevel: Safe	Hemp protein is a plant-based protein powder milled from pressed hemp seeds. A high-fibre earthy protein used in vegan shakes and smoothies.
Black cumin seedsLevel: Low	Black cumin seeds are pungent aromatic seeds. A bitter spicy seed also called nigella.
Jackfruit seedsLevel: Safe	Jackfruit seeds are the large seeds inside jackfruit. An edible seed cooked like chestnuts.
Lotus seedsLevel: Safe	Lotus seeds are edible seeds from lotus flowers. A mild starchy seed used in Asian desserts.
Brazil nut oilLevel: Low	Brazil nut oil is oil pressed from brazil nuts. A rich nutty oil used in cooking and cosmetics.
Areca nutsLevel: Safe	Areca nuts are seeds from betel palm. A stimulant nut chewed wrapped in betel leaves.
Cucumber seedsLevel: Low	Cucumber seeds are the edible seeds in cucumbers. Small soft seeds eaten with the cucumber flesh.
Acorn nutsLevel: Low	Acorn nuts are nuts from oak trees. A starchy nut requiring leaching before eating.
Chestnut flourLevel: Safe	Chestnut flour is ground dried chestnuts. A sweet nutty gluten-free flour for baking.
Breadnut seedsLevel: Low	Breadnut seeds are seeds from breadnut trees. A starchy nut cooked like chestnuts.
Tiger nutsLevel: Low	Tiger nuts are small wrinkled tubers. A sweet crunchy root vegetable despite the name.

Additives & Leavening16 foods

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

Beverages11 foods

Beverages
Food	Notes
WaterLevel: Safe	Water is the essential clear liquid. The fundamental beverage for hydration.
Coconut waterLevel: Safe	Coconut water is liquid from young coconuts. A naturally hydrating beverage with subtle sweetness.
Herbal teaLevel: Safe	Herbal tea is an infusion of herbs and plants. A caffeine-free beverage with varied flavors.
Chamomile teaLevel: Safe	Chamomile tea is an herbal flower infusion. A calming caffeine-free beverage with floral taste.
Carrot juiceLevel: Safe	Carrot juice is pressed from fresh carrots. A sweet orange vegetable juice rich in beta-carotene.
Ginger teaLevel: Safe	Ginger tea is an infusion of ginger root. A warming spicy beverage with zesty kick.
Turmeric latteLevel: Low	Turmeric latte is spiced golden milk. A warm anti-inflammatory beverage with turmeric.
HorchataLevel: Low	Horchata is a sweet rice-based drink. A creamy cinnamon-spiced Latin American beverage.
Barley teaLevel: Safe	Barley tea is a roasted grain infusion. A nutty caffeine-free beverage popular in Asia.
Red rooibos teaLevel: Safe	Red rooibos tea is South African herbal tea. A naturally sweet caffeine-free red bush infusion.
Beet juiceLevel: Low	Beet juice is pressed from red beets. An earthy sweet vegetable juice with vibrant color.

Condiments & Sauces6 foods

Condiments & Sauces
Food	Notes
JamLevel: Low	Jam is cooked fruit preserve with pieces. A sweet spread with chunks of fruit.
Apple butterLevel: Low	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.
Apricot jamLevel: Low	Apricot jam is preserved apricot spread. A sweet fruit preserve with stone fruit flavor.
Nutritional yeastLevel: Low	Nutritional yeast is deactivated yeast flakes. A cheesy-flavored vegan seasoning.
Anchovy pasteLevel: Low	Anchovy paste is mashed salted anchovies. A savory umami-rich seasoning paste.

Fungi6 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.
Truffle	Truffle, black truffle and white truffle are one food: a rare knobbly underground fungus with an intense earthy aroma. Shaved fresh in small amounts over pasta, eggs and risotto.

Poultry6 foods

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

Eggs4 foods

Eggs
Food	Notes
EggLevel: Low	Egg is the standard chicken egg. The most commonly consumed egg type globally.
Egg whiteLevel: Safe	Egg white is the clear protein-rich part of an egg. Used in meringues and as a binding agent.
Egg white proteinLevel: Safe	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.
Quail eggLevel: Low	Quail egg is the small spotted egg from quail. A delicate egg often used as garnish.

What to limit while it heals

Foods our database grades as difficult on a reflux diet.

Worth avoiding200 foods

Worth avoiding
Food	Notes
Acerola	Tart cherry rich in vitamin C. Generally low FODMAP in small serves; acids may aggravate reflux in some.
Aged cheese	Aged cheese is cheese matured over time. A sharp flavorful cheese with developed taste.
Ale	Usually barley/malt based (contains gluten). Beer/ale are generally low FODMAP per serve but alcohol and carbonation can still trigger IBS; may contain histamine/biogenic amines.
Aperitif	Covers many pre‑dinner alcoholic drinks (vermouth, bitters, etc.). Alcohol can aggravate IBS; some are wine‑based and may contain sulfites/biogenic amines.
Aperol	Bitter orange aperitif (11% ABV). Alcohol may trigger IBS; distilled spirit/wine‑based mixers may include sulfites—check label; gluten‑free as a spirit/liqueur.
Apple cider vinegar	Apple cider vinegar is fermented apple vinegar. A tangy acidic liquid for cooking and dressings.
Armagnac	Distilled brandy—gluten‑free by distillation. Alcohol can worsen IBS; biogenic amines typically lower than wine but sensitivity varies.
Bacon	Usually cured with nitrites/nitrates; some brands add sugar/garlic. Processed meats are discouraged on heart-healthy diets; choose additive-free where possible.
Balsamic vinegar	Balsamic vinegar is aged Italian grape vinegar. A sweet-tart dark vinegar from Modena.
Barbecue sauce	Brands vary; many contain onion/garlic (fructans) and HFCS. Some Monash-certified low FODMAP BBQ sauces exist—check labels for onion/garlic and wheat.
Beef tallow	Pure fat contains no FODMAPs. Very high in saturated fat—less aligned with DASH and Mediterranean patterns.
Beer	Beer is a fermented grain beverage. An alcoholic drink made from malted barley and hops.
Black coffee	Naturally low FODMAP. Typical 8 oz has ~95 mg caffeine; caffeine can aggravate IBS for some—limit to ~2–3 cups/day if sensitive.
Black tea	Black tea is fully oxidized tea leaves. A bold caffeinated beverage enjoyed worldwide.
Blood orange	Similar to regular orange: generally low FODMAP in typical serves. Citrus may liberate histamine for some.
Blue cheese	Aged cheese: lactose is minimal; but high in tyramine and biogenic amines—avoid with MAOIs and histamine intolerance. Most blue cheeses test gluten-free; check rennet if vegetarian.
Blue cheese dressing	Typically contains blue cheese + buttermilk/sour cream and often garlic/onion. FODMAP and lactose depend on brand; check labels.
Bourbon	Distilled spirit (from grains); gluten removed by distillation. Alcohol can liberate histamine/impair DAO and irritate IBS.
Brandy	Distilled from wine; residual sulfites are low, but alcohol may trigger reflux, flush or histamine symptoms.
Buffalo sauce	Typically hot sauce (often with garlic) + butter; contains dairy and nightshade chili; brand recipes vary.
Butter	Butter is churned cream fat. A rich dairy fat used in cooking and baking worldwide.
Caesar dressing	Classic Caesar uses anchovy, egg yolk, Parmesan and garlic (fructans) → not vegan/vegetarian and often high FODMAP. Fish, egg & milk are major allergens.
Campari	Italian bitter liqueur (~24% ABV in the US). Alcohol can aggravate histamine symptoms; coloring no longer from cochineal in most markets.
Caramel sauce	Usually sugar + butter/cream → contains lactose; very sugary.
Cayenne	Capsaicin can trigger IBS symptoms for some despite low FODMAPs. Nightshade; avoid on AIP.
Cayenne pepper	Cayenne pepper is a hot red chili pepper. A spicy pepper used fresh or dried and ground.
Chai tea	Black tea + spices; low FODMAP when brewed with water. Chai lattes add lactose unless dairy-free.
Champagne	Sparkling wine is generally low FODMAP per serve; contains alcohol and often added sulfites.
Cheddar cheese	Cheddar cheese is a firm aged English cheese. A sharp tangy cheese in many varieties.
Cheese	Generic cheese. Lactose content varies by type; aged cheeses are typically lower in lactose.
Chicken fat	Pure fat; FODMAP‑free. Use moderately due to saturated fat.
Chili garlic sauce	Contains garlic → fructans. Choose garlic‑free chili sauces or use garlic‑infused oil if needed.
Chili powder	Pure ground chili is low FODMAP in small amounts; blends may add onion/garlic—check labels.
Chimichurri	Parsley‑garlic herb sauce; typical recipes include raw garlic → fructans. Use garlic‑infused oil to lower FODMAPs.
Chutney	Fruit + vinegar + spices; many include onion/garlic and lots of sugar—brand and portion dependent.
Cider	Apple‑based (alcoholic or not) → often high FODMAP; alcohol and sulfites can also be issues.
Clementine	Mandarin-type citrus; low FODMAP at typical fruit serves.
Clotted cream	Very high‑fat dairy spread; still contains lactose—often not tolerated on elimination.
Cocktail sauce	Ketchup + horseradish + spices; many versions include garlic/onion or HFCS—portion and brand matter.
Cocoa	Cocoa is processed cacao powder. A chocolate flavoring for baking and beverages.
Coconut butter	Purée of coconut flesh (not oil); small serves may be low FODMAP, larger become high due to polyols.
Coffee	Generic brewed coffee. Naturally low FODMAP and clean on gluten, lactose and salicylates; caffeine is the headline at roughly 95 mg per 8 oz cup. Also stimulates the colon and relaxes the lower oesophageal sphincter, effects that survive decaffeination.
Cognac	Distilled spirit (brandy) → carbohydrate‑free/FODMAP‑free; alcohol may irritate IBS.
Cola	FODMAP depends on sweetener: HFCS‑sweetened is high FODMAP; sugar‑sweetened isn’t a FODMAP but still a free sugar. Caffeinated & carbonated.
Colby cheese	Colby cheese is a mild American cheese. A soft orange cheese similar to cheddar.
Colby jack	Semi‑soft cheese; generally low in lactose but higher in biogenic amines.
Condensed milk	Sweetened condensed cow’s milk is very high in lactose; tiny (~1 tsp) amounts may be tolerated but standard serves are high FODMAP. Not AIP; vegetarian OK.
Cranberry	Cranberry is a small tart red berry. A sour fruit typically sweetened for sauces.
Cranberry juice	Typically low FODMAP around 200–250 ml if 100% juice and without apple/pear/HFCS. Check labels; larger serves can stack FODMAPs.
Cream	Cream is the high-fat layer from milk. A rich dairy product for cooking and coffee.
Cream cheese	Cream cheese is soft spreadable cheese. A mild tangy cheese for bagels and baking.
Cream gravy	Usually made with wheat flour and milk/butter (plus pan drippings). Contains gluten and lactose; often onion/garlic too.
Dark chocolate	70%+ cocoa. Strong anti-inflammatory from flavanols. HIGH oxalate and nickel—avoid for kidney stones and SNAS. Low FODMAP at 30g. Check for hidden dairy.
Duck fat	Pure fat → no FODMAPs. Use moderately due to saturated fat.
Duck leg	Plain poultry is naturally FODMAP‑free; choose simple seasonings and avoid onion/garlic marinades.
Earl grey tea	Black tea with bergamot; low FODMAP. Caffeine may aggravate some IBS—watch brew strength/serving.
English breakfast tea	Black tea blend; low FODMAP—caffeine may still trigger symptoms for some.
Espresso	Coffee is low FODMAP; caffeine can stimulate the gut—adjust strength/portion.
Finger lime	Australian citrus; similar to lime. Citrus fruits are generally low FODMAP in typical serves.
French dressing	Recipe/brand dependent; can include onion/garlic, tomato/paprika, thickeners, dairy and preservatives. Check labels.
Garlic	Garlic is a fresh garlic bulb from the allium family. High in fructans. Common cooking aromatic used worldwide.
Garlic aioli	Emulsion of oil + egg + garlic. High fructans due to garlic; not vegan; avoided on AIP/6-FED (eggs).
Garlic powder	Very concentrated fructans. Often a trigger on low-FODMAP diets. Use garlic-infused oil instead.
Gin	Distilled spirit; gluten removed by distillation. Alcohol can act as a histamine liberator; watch mixers for FODMAPs.
Ginger ale	Usually caffeine-free soda sweetened with sugar/HFCS; ginger flavor rarely from real ginger. High sugar load.
Gluhwein	Mulled red wine with spices and sugar. High in histamine/tyramine and sulfites; very high salicylates from spices.
Gochujang	Fermented Korean chili paste (rice or wheat, soy). Nightshade-heavy; often contains gluten and is high in histamine/tyramine.
Goose fat	Pure animal fat; FODMAP-free. High in saturated fat relative to olive oil.
Gooseberry	Tart berry; typical serves appear low FODMAP, but detailed lab data limited—watch portions.
Gorgonzola	Blue cheese; very high in histamine/tyramine and natural glutamates. Lactose is typically very low, but contains dairy proteins.
Grapefruit	Grapefruit is a large citrus fruit. A tangy bitter-sweet citrus for breakfast.
Grapefruit juice	Grapefruit itself is low FODMAP at ~80 g. Juice not formally tested; portion and brand vary—start small.
Gravy	Traditional gravies often contain wheat flour and onion/garlic; packet mixes may add MSG/sulfites. Gluten-free low-FODMAP versions exist.
Green chile	Milder green chili peppers such as Anaheim or Hatch; gentler than jalapeno but still a nightshade; can aggravate reflux for some.
Halloumi	Lower-lactose cheese with salty profile; Monash lists a small low FODMAP serve—watch histamine.
Hard cider	Untested, but likely high FODMAP (apple-based); alcohol can irritate IBS—trial cautiously if at all.
Hard liquor	Hard liquor is distilled alcoholic spirits. Strong beverages like whiskey vodka and rum.
Harissa	Chili-garlic paste; often contains garlic → fructans. Choose garlic-free versions to lower FODMAPs.
Havarti	Aged/semi-soft cheese; typically low in lactose but higher in biogenic amines (histamine/tyramine).
Heavy cream	High-fat dairy with relatively low lactose; portion size matters on low FODMAP.
Horseradish root	Pungent root; small portions typically low FODMAP; spices can be higher in salicylates.
Horseradish sauce	Often mayo/cream-based with vinegar/sugar; many add onion/garlic—brand-dependent.
Hot chocolate	Cocoa + milk/sugar; lactose and caffeine/oxalate can be triggers—use lactose-free milk if needed.
Hot sauce	Chili-based condiments often include garlic/onion; choose garlic-free brands if needed.
Ipa	Hop-forward barley beer → gluten. Alcohol and carbonation can worsen IBS symptoms.
Jalapeno pepper	Fresh hot chili; capsaicin can irritate the gut and trigger IBS or reflux flares; a nightshade with moderate salicylates.
Ketchup	Tomato + sugar + vinegar; many brands add onion/garlic or HFCS—watch portion and ingredients.
Kimchi	Fermented cabbage with garlic/chili; high in biogenic amines (histamine/tyramine). GF unless wheat flour added.
Kombucha	Fermented tea; low FODMAP only in small serves depending on residual sugars; can be high in histamine.
Korma paste	Often includes onion/garlic, nuts, dairy/yogurt; some brands add wheat—check labels.
Kumquat	Small citrus eaten with peel; generally low FODMAP in small serves.
Lactose-free cheese	Cheese with the lactose removed or naturally aged out; casein and whey remain so it is not dairy-free.
Lager	Barley beer → gluten. Monash lists beer as low FODMAP per standard serve, but alcohol/carbonation can aggravate IBS.
Lard	Lard is rendered pig fat. A traditional cooking fat for baking and frying.
Lemon	Lemon is a yellow citrus fruit. A sour acidic fruit essential for cooking.
Lemon curd	Butter‑ and egg‑based spread with sugar; lactose present unless made lactose‑free.
Lemonade	FODMAP depends on sweetener (sugar vs HFCS vs polyols). Choose low‑FODMAP sweetening and keep portions modest.
Lime	Lime is a small green citrus fruit. A tart acidic citrus for drinks and cooking.
Limequat	Citrus hybrid similar to kumquat; generally low FODMAP in modest serves.
Manchego	Aged sheep's cheese; very low lactose (often tolerated on low FODMAP in small serves). Contains dairy proteins and biogenic amines.
Mandarin	Mandarin is a small sweet citrus. An easy-to-peel orange variety.
Mango chutney	Usually contains mango (excess fructose) plus onion/garlic and sugar. Brands vary—check labels; small serves may still trigger.
Mascarpone	Fresh Italian cheese, very low in carbs → typically low lactose. Rich in fat; contains dairy proteins and some biogenic amines.
Mayonnaise	Usually oil+egg+vinegar; low FODMAP if no garlic/onion. Not vegan unless specified; some brands add garlic or additives—check label.
Mead	Fermented honey alcohol; residual fructose varies (dry vs sweet). Often contains sulfites; fermented → higher histamine/amines.
Mezcal	Distilled agave spirit (like tequila). Typically no FODMAPs; alcohol can trigger IBS. Usually low sulfites; avoid sweetened mixers.
Milk chocolate	30-40% cocoa. Low FODMAP at 20g (lactose limiting). Lower oxalate than dark but contains dairy proteins. Watch for barley malt. High sugar offsets flavanol benefits.
Milkshake	Typically milk + ice cream + syrup → high lactose and sugar. Choose lactose‑free/plant‑milk versions if needed.
Mint	Mint is a cool aromatic herb. A refreshing herb used in drinks desserts and savory dishes.
Mint leaves	Fresh herb; low FODMAP. Peppermint oil can ease IBS symptoms; mint may act as a histamine liberator for some.
Mint sauce	Typically mint, vinegar & sugar; generally low FODMAP in small serves. Some brands add garlic or yogurt—check label.
Monterey jack	Semi‑hard cow’s cheese; low lactose at usual serves. Contains dairy proteins and moderate natural glutamates/biogenic amines.
Mulled wine	Wine + sugar + spices; alcohol and added sugars can aggravate symptoms; many wines have sulfites.
Onion	Very high in fructans; avoid on elimination.
Orange	Orange is a round citrus fruit. A sweet juicy fruit popular worldwide.
Orange juice	Orange juice is pressed from oranges. A popular sweet-tart breakfast citrus drink.
Parmesan	Aged hard cheese; very low lactose but high in biogenic amines (histamine/tyramine).
Parmesan cheese	Parmesan cheese is aged Italian hard cheese. A nutty savory cheese for pasta.
Passion fruit	Passion fruit is a round tropical fruit. A tangy aromatic fruit with edible seeds.
Pepper jack	Semi-soft cheese (with chili). Lower lactose than milk but not as low as aged hard cheeses; aged cheeses can be problematic for histamine-sensitive folks.
Pepper jelly	Sugary preserve with peppers; often high in excess fructose and may include apple/pear juice or HFCS. Check labels for onion/garlic.
Peppermint	Leafy herb; generally low FODMAP. Can relax the LES and worsen reflux in some people.
Peppermint tea	Caffeine-free herbal infusion; typically low FODMAP. May aggravate heartburn for some due to LES relaxation.
Perry	Pear cider; pears are high in excess fructose and sorbitol. Alcoholic ciders and perry often contain added sulfites.
Persian lime	Citrus lime (Tahiti). Low FODMAP at typical wedge servings; juice is usually tolerated in modest amounts.
Pesto	Typically basil, garlic, pine nuts, Parmesan, and olive oil. Garlic drives FODMAPs; garlic-infused oil versions are friendlier.
Pickle relish	Usually diced pickles with sugar and often onion. Onion drives fructans; check labels if you’re avoiding garlic/onion or sulfites.
Pico de gallo	Fresh salsa with raw onion, tomato, cilantro, lime, and chili. Onion makes it high in fructans; tomatoes/chiles are nightshades.
Pili nuts	Very high-fat nut; limited FODMAP data (likely low due to low carbs). Tree nuts can be high in nickel; watch portions if nickel-sensitive.
Pilsner	Barley-based lager (gluten). Regular beers are generally low FODMAP in modest serves, but not suitable for celiac disease. Can contain histamine/tyramine; sulfites may be added.
Pineapple juice	Juice is more concentrated than fruit; moderate portions may be tolerated, but large serves can tip into excess fructose.
Piri piri sauce	Chili, garlic, lemon, oil, and spices. Garlic drives fructans; hot chili can irritate IBS and GERD. Check labels for onion/added sugars.
Pomegranate juice	Antioxidant-rich juice. Modest serves may be tolerated; larger amounts increase fructose load.
Pomelo	Large citrus fruit similar to grapefruit; generally low FODMAP at typical portions.
Ponzu sauce	Citrus-soy condiment; regular soy sauce contains wheat (gluten) and is naturally high in glutamates. Some brands add bonito (fish), raising histamine.
Poppy seed dressing	Sweet vinaigrette; often includes onion powder and sugar. Check for added onion/garlic and stabilizers if you’re FODMAP-sensitive.
Pork belly	Rich, fatty pork cut; FODMAP-free but high in saturated fat. Fresh meat is low histamine; cured bacon/char siu introduce nitrites and amines.
Port	Sweet fortified wine; higher sugar load (excess fructose) and commonly contains sulfites. Fortified and barrel-aged wines can be high in histamine.
Porter	Barley-based beer → contains gluten. Usually low-FODMAP in typical serves, but may contain small sulfites. Alcohol can trigger histamine-like symptoms in some.
Processed meat	Includes hot dogs sausages deli meats etc.
Prosciutto	Aged/cured meat → high histamine/tyramine. Traditional Parma uses only pork+salt (no nitrites).
Provolone	Aged semi-hard cheese: low lactose but high histamine/tyramine and natural glutamates.
Ranch dressing	Often contains buttermilk + garlic/onion powder; many brands are gluten-free but check labels.
Red wine	Red wine is fermented dark grapes. An alcoholic beverage with varied styles and flavors.
Red wine vinegar	Red wine vinegar is fermented red wine. A tangy acidic liquid for dressings.
Relish	Typically cucumbers + vinegar + sugar + onions/spices; onion/garlic drive FODMAP; preservatives vary by brand.
Rhubarb	Rhubarb is a tart red stalk used as fruit. A sour vegetable cooked with sugar for desserts.
Root beer	Root beer is a carbonated herbal soft drink. A sweet vanilla-sassafras flavored beverage.
Rose wine	Rosé wine is pink-tinted grape wine. A light refreshing wine between red and white.
Rum	Rum is distilled sugarcane spirit. A sweet tropical liquor aged in barrels.
Rye whiskey	Rye whiskey is whiskey made from rye grain. A spicy bold American spirit.
Sake	Sake is Japanese rice wine. A refined alcoholic beverage brewed from rice.
Salami	Salami is cured fermented sausage. A seasoned dried meat sliced for sandwiches and charcuterie.
Salsa	Salsa is tomato-based Mexican sauce. A chunky or smooth condiment with chili peppers.
Sarsaparilla	Sarsaparilla is a root-based soft drink. A sweet herbal beverage similar to root beer.
Satay sauce	Satay sauce is peanut-based dipping sauce. A creamy Southeast Asian condiment.
Sauerkraut	Sauerkraut is fermented shredded cabbage. A tangy probiotic condiment from Germany.
Sausage	Fresh or cured pork sausage; seasoning blends often include garlic and onion; cured versions add nitrites and higher histamine; check labels for gluten fillers.
Scotch	Scotch is Scottish whisky. A smoky complex spirit aged in oak barrels.
Sea buckthorn	Sea buckthorn is a tart orange berry. A sour nutritious berry from coastal shrubs.
Sesame dressing	Sesame dressing is Asian sesame-based sauce. A nutty tangy salad dressing.
Shallot	Shallot is a mild onion variety. A delicate allium with subtle garlic notes.
Sheep cheese	Varies by style: aged sheep cheeses (e.g., Pecorino, Manchego) are typically low in lactose; fresh cheeses (ricotta) higher. Aged cheeses can be tyramine/histamine rich.
Sheep milk and dairy	Sheep milk and dairy is products from sheep. A rich fatty alternative to cow dairy.
Sheep tallow	Pure animal fat; FODMAP-free. Not vegan/vegetarian. High saturated fat.
Sherry	Fortified wine; often contains sulfites. Dry styles (fino/manzanilla) have less residual sugar than cream sherry.
Soju	Default mapping by category; specific lab data limited—use conservative portions.
Sour cream	Default mapping by category; specific lab data limited—use conservative portions.
Sparkling wine	Carbonated wine (e.g., Champagne, Prosecco). Contains sulfites; sweetness varies (brut vs demi-sec). Biogenic amines may bother sensitive individuals.
Sriracha	Chili-garlic hot sauce with added sugar; commonly contains sulfite preservatives. High in fructans due to garlic; hot chilies can irritate some.
Star fruit	Carambola is typically low FODMAP at standard serves but naturally high in oxalates; avoid if you have kidney disease.
Stout	Barley-based beer → gluten; alcohol can aggravate IBS; some brands may contain added sulfites.
Sweet and sour sauce	Often includes onion/garlic, pineapple, ketchup; brands may add wheat (gluten) and preservatives—check labels.
Tangelo	Citrus hybrid; generally low FODMAP at typical serves.
Tangerine	Tangerine is a small sweet citrus. An easy-to-peel orange variety with bright flavor.
Tartar sauce	Typically mayonnaise + pickles/capers + onion; some brands add dairy or wheat—check labels.
Tequila	Distilled spirit (gluten-free). Alcohol itself can aggravate IBS; choose small serves.
Teriyaki sauce	Usually soy sauce (wheat), mirin/sugar, garlic/ginger; higher in glutamates and often contains wheat → gluten.
Tomatillo	Lab-tested: fresh/canned tomatillos are low FODMAP at typical serves. Nightshade family.
Tomato	Tomato is a red fruit used as vegetable. A juicy versatile ingredient in cuisines worldwide.
Tomato jam	Concentrated tomato + sugar; watch excess fructose at larger serves; may include pectin/preservatives.
Tomato juice	Tomato products are low FODMAP in modest serves; natural free glutamates can be symptoms triggers for some.
Tomato sauce	Includes tomato paste and passata.
Tonic water	Carbonated mixer with quinine. FODMAP depends on sweetener (HFCS vs. sugar/diet).
Ugli fruit	Also called Jamaican tangelo; not specifically tested. Citrus fruits like orange/mandarin are typically low FODMAP in moderate serves.
Vegan mayonnaise	Aquafaba-based is HIGH FODMAP (GOS); oil-based without aquafaba is LOW FODMAP. Seed oils incompatible with Paleo/AIP; avocado oil versions are anti-inflammatory.
Vegetable shortening	Pure fats have no FODMAPs. Shortening is high in saturated/trans fat; limit for heart health.
Vermouth	Fortified/aromatized wine; styles vary in sugar. Wine typically contains sulfites; biogenic amines (histamine/tyramine) may be present.
Vinaigrette	Often oil + vinegar + aromatics; watch for garlic/onion/honey. Choose garlic-infused oil; some vinegars contain sulfites.
Vinegar	Most vinegars are low FODMAP in small amounts; balsamic has sugar limits. Sulfites may be present and some vinegars contain amines.
Vodka	Distilled spirit; FODMAP-free and considered gluten-free even if made from wheat due to distillation.
Wasabi	Commercial pastes often contain sorbitol (E420) and fillers; wasabi powder (reconstituted) is the safer low-FODMAP option.
Water kefir	Non-dairy fermented drink; residual sugars can be present and fermentation can generate biogenic amines (histamine/tyramine).
Whipped cream	Small serves can be low FODMAP; portions matter. Contains lactose and dairy proteins.
Whiskey	Distilled spirit; considered gluten-free even if made from barley/wheat due to distillation. Drink dry/straight to avoid mixers with FODMAPs.
White wine	White wine is fermented light grapes. A refreshing wine ranging from dry to sweet.
Worcestershire sauce	Low-FODMAP in small serves but can contain barley malt vinegar (gluten) and anchovies; choose GF-labelled versions.
Yellow passion fruit	Low FODMAP at ~2 fruits (≈46 g pulp). Larger serves can increase FODMAP load.
Yerba mate	Caffeinated South American infusion; ~80 mg caffeine per cup on average (varies by brew).
Yuzu	Citrus fruit used for zest/juice; not lab-tested for FODMAP. Small flavouring amounts are typically tolerated.

Moderate155 foods

Moderate
Food	Notes
Aguas frescas	Fruit‑water drinks vary: mango/watermelon versions are high FODMAP; citrus/berry‑based can be friendlier. Often high in added sugar.
Almond butter	Low FODMAP only in a small serve (see Monash app). Tree‑nut allergen; also naturally higher in oxalates.
Anchovy	Plain fish is FODMAP‑free; anchovies are often fermented/salted and can be high in histamine/tyramine—avoid if histamine‑intolerant or on MAOIs.
Apple juice	High in excess fructose—common IBS trigger even in small serves (high FODMAP).
Baharat	Middle Eastern spice blend (common spices: black pepper, coriander, cinnamon, cloves, cumin, nutmeg, paprika). Low FODMAP in spice-size servings; herbs/spices can be high in salicylates. Paprika is a nightshade.
Bayberry	Also called yangmei; limited FODMAP data. Treat as unknown and trial cautiously in reintroduction.
Bear	Wild game meat is FODMAP-free. MUST be thoroughly cooked (≥71–74°C/160–165°F) to avoid Trichinella parasites—freezing isn’t reliable for bear.
Black bean sauce	Often contains fermented black soybeans, soy sauce (wheat) and garlic—problematic for gluten/FODMAP. Look for gluten-free recipes or certified low FODMAP brands.
Black pepper	Black pepper is dried peppercorn berry. The world's most traded spice with pungent heat.
Blackberry	Blackberry is a dark purple aggregate fruit. A sweet-tart berry growing on thorny brambles.
Blackcurrant	High in sorbitol (a polyol); small portions only if sensitive to sorbitol. Rich in vitamin C and anthocyanins.
Blueberry	Blueberry is a small round blue fruit. A sweet antioxidant-rich North American berry.
Boysenberry	Limited testing; likely small low‑FODMAP serve only. Larger serves often high in polyols/excess fructose.
Brazil nuts	Brazil nuts are large crescent-shaped nuts. A rich creamy nut from Amazon rainforest trees.
Butterfat	Clarified butter/ghee is almost pure fat with negligible lactose; traces of casein may remain—avoid if dairy‑protein allergic.
Butternut seeds	Seeds from butternut squash; similar to pumpkin seeds—low FODMAP at ~2 tbsp serves; nutritious topping.
Candlenuts	Also called kukui. RAW nuts are toxic (saponins/phorbol esters) — always roast/cook first. High‑nickel nuts may aggravate nickel‑sensitive dermatitis.
Caper berries	Usually pickled in vinegar/brine (may contain sulfites). FODMAP data limited; trial small serves.
Capers	Pickled flower buds; typically low FODMAP in small (1 Tbsp) serves. Check labels for sulfites.
Cashew nuts	High FODMAP (GOS/fructans). Also among higher‑nickel nuts; limit if nickel‑sensitive.
Cashews	Cashews are curved creamy nuts. A rich buttery nut used in cooking and snacking.
Cedar nuts	Also called pine nuts. Low FODMAP in small (~14 g) serves; nuts are typically higher in nickel.
Chevre	Soft goat cheese contains lactose; small serves may be tolerated. Aged goat cheeses are lower‑lactose.
Clarified butter	Ghee is virtually lactose‑free and low FODMAP; still contains trace milk proteins.
Cloudberry	Nordic berry not lab‑tested for FODMAPs; portion cautiously like raspberries.
Coconut	Coconut is the fruit of coconut palms. A versatile tropical fruit used for meat milk and oil.
Coconut milk	Coconut milk is creamy coconut liquid. A rich tropical dairy alternative for cooking.
Cottonseed	Raw cottonseed isn’t commonly eaten due to gossypol (toxin). Treated/ULG cottonseed exists but is niche. Treat as unknown for FODMAPs; avoid unless specifically processed.
Cranberry sauce	Homemade versions with sugar are low‑FODMAP friendly in modest serves. Many canned sauces use HFCS or apple juice—read labels.
Damson plum	Stone fruit; plums are high in sorbitol and often trigger IBS symptoms. Very small tastes only during reintroduction.
Decaf coffee	Low FODMAP. Trace caffeine (2-15mg vs ~95mg regular). Coffee is a potential histamine liberator even when decaf.
Dewberry	Closely related to blackberries; likely higher in sorbitol—tolerance varies. Untested specifically; trial small portions.
Dry mustard	Ground mustard seed; low FODMAP in seasoning amounts. Some strict AIP templates avoid seed spices.
Duck breast	Plain poultry is naturally FODMAP‑free; choose simple seasonings and avoid onion/garlic marinades.
Duck egg	Duck egg is the egg from ducks. A larger richer egg than chicken eggs.
Eel	Seafood is naturally FODMAP‑free; freshness/handling important for histamine‑sensitive folks.
Egg yolk	The yolk of a chicken egg.
Egusi seeds	West African melon seeds; no formal FODMAP lab data—used in small amounts in stews.
Elderberry	Limited FODMAP data for fresh berries; syrups often include sugar/honey. Trial cautiously and check ingredients.
Evaporated milk	Concentrated milk → high lactose per serve; usually not suitable during elimination unless lactose‑free.
Feta	Brined cheese; lactose is lower than milk and small 40 g serves are typically low FODMAP.
Fish sauce	Fermented condiment; carbohydrate content is low but biogenic amines (histamine/tyramine) can be high. Check brand for added sugar/gluten.
Fruit nectar	Concentrated fruit purée + sugar; portions often high in fructose. Ingredients vary by fruit and brand.
Garam masala	Blend of spices (typically cumin, coriander, cardamom, cinnamon, cloves, pepper). Some blends add chili/garlic—check labels.
Garlic scapes	Above-ground garlic shoots; Monash-certified products exist. More tolerable than garlic bulbs; watch portions.
Ghee	Ghee is clarified butter from South Asia. A nutty aromatic cooking fat with high smoke point.
Gluten-free soy sauce	Assumes certified gluten-free tamari/rice-brewed soy sauce made from soybeans; salt and gluten-free grain or no grain. Low FODMAP by serving/subtypes; but fermented soy is high concern for histamine/tyramine and free glutamates; high sodium makes it weak for DASH. Soy allergen makes it poor for EoE elimination.
Goat cheese	Goat cheeses vary: fresh chèvre has more lactose; aged versions have little lactose but are high in histamine/tyramine. Contains dairy proteins.
Goat milk and dairy	Goat milk and dairy is products from goats. A digestible alternative to cow dairy.
Grape	As of 2024 Monash update, only ~2 grapes are low FODMAP; 3+ contain excess fructose. Otherwise nutrient-dense fruit.
Grape juice	Purple grape juice is high in salicylates and fructose; white grape juice is lower in salicylates but often has added sulfite.
Greek yogurt	Strained yogurt with reduced lactose; moderate at common serves—check tolerance and portion.
Green apple	Apples are high FODMAP (excess fructose + sorbitol), regardless of variety.
Green tea	Green tea is unoxidized tea leaves. A light grassy beverage with mild caffeine.
Greengage	A type of plum; plums are high in sorbitol → high FODMAP.
Ground beef	Plain meat is FODMAP-free; watch seasonings and fillers in preformed patties.
Half-and-half	Dairy blend (milk+cream) with moderate lactose—often not tolerated on elimination.
Ham	Processed meat; often cured with nitrites and can be higher in histamine—choose nitrite-free where possible.
Hazelnut	Hazelnut is a round brown nut in a husk. A sweet rich nut used in chocolate and baking.
Hemp hearts	Shelled hemp seeds; low FODMAP up to ~2 Tbsp per Monash-derived guidance.
Hemp seeds	Hemp seeds are seeds from hemp plants. A nutritious seed with nutty flavor.
Hfcs	High-fructose corn syrup: high FODMAP due to excess fructose varieties (e.g., HFCS-55).
Hibiscus	Untested for FODMAPs; as a spice/flower used sparingly it is generally well tolerated.
Hibiscus tea	Caffeine-free infusion; not lab-tested by Monash—treat portions conservatively and avoid blends with chicory.
Honey mustard	Often contains honey, vinegar, spices; some brands add wheat/dairy/garlic—check labels.
Huckleberry	Similar to blueberries; likely low FODMAP in moderate serves.
Hulled sesame seeds	Sesame seeds: low FODMAP in small serves (~2 Tbsp); higher in oxalates and nickel.
Hummus	Chickpeas + tahini + garlic. Canned/rinsed chickpeas and garlic-infused oil versions are gentler.
Hungarian paprika	Dried capsicum spice; low FODMAP but a nightshade and high in salicylates for some.
Jelly	Fruit jelly (filtered). Portions and sweeteners determine FODMAP load.
Karuka nuts	Papua New Guinea nut; no FODMAP lab data—treat like other nuts (watch GOS/portion).
Kiwi	Kiwi is a fuzzy brown fruit with green flesh. A tangy sweet fruit with edible seeds.
Kukui nuts	Also called candlenut; limited FODMAP data—use sparingly like other high‑fat nuts.
Kvass	Traditional rye-bread ferment → gluten and likely higher fructans; varies by recipe.
Lactose-free milk	Enzymatically treated cow’s milk (lactose removed) → low FODMAP; still contains dairy proteins.
Lactose-free yogurt	Dairy yogurt treated with lactase; lactose removed but casein and whey remain; not dairy-free.
Lamb	Lamb is meat from young sheep. A tender flavorful red meat with distinctive taste.
Lamb chops	Plain red meat; FODMAP‑free.
Lassi	Yogurt-based drink; lactose depends on culture/time—often moderate/high FODMAP unless lactose‑free.
Leek	Leek is a mild onion-family vegetable. A sweet subtle allium used in soups and sides.
Light cream	Lower‑fat cream still contains lactose; portion‑dependent on low FODMAP.
Macadamia nuts	Macadamia nuts are round buttery Hawaiian nuts. A rich creamy nut with subtle sweet flavor.
Margarine	Usually plant oils + emulsifiers. Many brands are dairy-free/vegan, but some contain milk solids or flavors—check label.
Marionberry	Similar to blackberries; polyol (sorbitol) load rises with portion. Small serves may be tolerated.
Matcha	Green tea powder; low FODMAP. Contains caffeine and polyphenols (antioxidant). Can be high in oxalates—moderate if prone to stones.
Matcha latte	Typically matcha + cow’s milk → lactose and dairy proteins. Can be made low FODMAP with lactose‑free or plant milks.
Melon seeds	Similar to pumpkin/sunflower seeds—generally low FODMAP in modest serves. Nutrient‑dense; watch portions if low‑residue diet.
Milk	Standard dairy milk from cows. Contains lactose and dairy proteins.
Miso paste	Fermented soy paste; low FODMAP in small serves. Can contain barley (gluten) depending on type. High in free glutamates and biogenic amines.
Muesli cereal	Varies by recipe: oats + nuts + dried fruit often drive fructans/GOS/polyols; choose GF oats and low-FODMAP fruit.
Mustard root	Root of mustard plant; similar to radish/turnip—generally low FODMAP in modest serves.
Mustard seeds	Spice; low FODMAP in small amounts; can be higher in salicylates.
Mutton	Plain meat; FODMAP-free.
Niger seeds	Also called nyjer/guizotia; limited human data—treat like other small seeds and watch portion.
Olallieberry	Blackberry hybrid; blackberries are high in polyols (sorbitol) at common serves.
Old bay seasoning	Celery salt + spices; generally garlic‑free; small amounts are low FODMAP.
Olive tapenade	Often includes garlic/capers/anchovy—FODMAP depends on recipe; garlic drives fructans.
Oolong tea	Tea; low FODMAP; contains caffeine/tannins—watch if sensitive.
Oyster sauce	Concentrated oyster extract + sugar + soy/wheat (often). High umami; many brands contain wheat—check labels.
Paprika	Paprika is ground dried sweet peppers. A mild red spice adding color and subtle sweetness.
Peanut butter	Low FODMAP at ~2 Tbsp; choose pure peanut-only spreads (no HFCS/inulin).
Peanuts	Peanuts are legumes that grow underground. A crunchy protein-rich nut-like legume.
Pecan butter	Nut butter; small serves are low FODMAP. Choose no‑added sweeteners.
Pecans	Pecans are buttery nuts from pecan trees. A rich sweet nut native to North America.
Physalis	Also sold as cape gooseberry or golden berry; nightshade family; eat only the ripe fruit without its husk.
Pine nut	Pine nut is the edible seed of pine trees. A small rich nut essential in pesto.
Pineapple	Pineapple is a spiky tropical fruit. A sweet tangy fruit with golden flesh.
Pineberry	White strawberry cultivar; by analogy to strawberries it’s typically low FODMAP at modest portions, but formal data are limited.
Pistachios	Pistachios are green nuts in split shells. A sweet slightly savory nut with distinctive color.
Plant-based butter	Dairy-free butter alternative from plant oils; no lactose or milk protein unlike some margarines; check for soy lecithin.
Plum	Plum is a round stone fruit. A sweet juicy fruit in many colors.
Plum sauce	Sweet-sour condiment with plums (sorbitol), sugar, and often garlic/onion/soy sauce—commonly high in polyols and FODMAPs.
Pomegranate	Pomegranate is a red fruit with seeds. A sweet-tart fruit with jewel-like arils.
Pork	Pork is meat from domestic pigs. A versatile white meat consumed worldwide.
Powdered milk	Very high lactose; concentrated dairy proteins. Choose lactose-free if needed.
Pu-erh tea	Fermented tea; caffeine roughly similar to black tea but varies by steep and leaf grade.
Pumpkin seeds	Pumpkin seeds are flat green seeds from pumpkins. A nutritious seed eaten roasted as pepitas.
Quince	Fresh quince hasn’t been lab‑tested for FODMAPs; quince paste has only a very small low‑FODMAP serve. Trial small amounts once symptoms are settled.
Radish	Radish is a peppery root vegetable. A crisp spicy root in many colors and sizes.
Ras el hanout	Moroccan spice blend; usually onion/garlic-free but can include chili/paprika. Spices are potent—watch salicylates.
Raspberry	Raspberry is a soft red aggregate fruit. A sweet-tart delicate berry.
Red currant	Red currant is a small tart red berry. A sour berry for jellies and garnishes.
Rowan berry	Rowan berry is a small orange-red berry. A bitter berry traditionally used in jellies.
Sablefish	Also called black cod. Fatty fish rich in omega-3s; FODMAP-free. As with all fish, histamine forms if not kept cold.
Sacha inchi seeds	Sacha inchi seeds are star-shaped Peruvian seeds. A protein-rich seed high in omega fats.
Safflower seeds	Safflower seeds are oil-rich seeds from safflower. A seed pressed for cooking oil.
Santol	Santol is a Southeast Asian tropical fruit. A cotton-like fruit with sweet-sour flavor.
Scallions	Scallions are mild green onions. A fresh allium used raw and in cooking.
Sesame paste	Sesame paste is ground sesame seeds. A thick paste used in hummus and Asian sauces.
Sesame seeds	Sesame seeds are tiny flat oval seeds. A nutty seed used in baking and Asian cuisine.
Smoked paprika	Capsicum spice; FODMAP-free. Some smoked varieties include natural smoke flavour; spices can be high in salicylates; avoid if sensitive to nightshades.
Smoked salmon	Cured and kept for weeks so it carries far more histamine and salt than fresh salmon; US nova and lox labels often add sodium nitrite or celery powder.
Smoothie	Highly variable; blending encourages larger fruit portions and FODMAP stacking. Use low-FODMAP fruits/milks and watch serve size.
Soy nuts	Roasted soybeans; high in GOS (like other legumes). Small serves may still trigger symptoms.
Soy sauce	Soy sauce is fermented soybean liquid. A salty umami seasoning essential in Asian cooking.
Squash seeds	Squash seeds are edible seeds from squash. A nutritious seed similar to pumpkin seeds.
Strawberry	Strawberry is a red heart-shaped berry. A sweet fragrant fruit popular worldwide.
Sumac	Lab-tested low FODMAP in small spice serves; herbs/spices can be higher in salicylates.
Sunflower seeds	Sunflower seeds are striped seeds from sunflowers. A nutritious snack seed eaten roasted.
Surinam cherry	Also called pitanga; not lab-tested for FODMAPs—treat portions conservatively.
Tahini	Sesame paste; low FODMAP in ~2 Tbsp serves. Higher in oxalates and nickel—watch portions.
Tobiko	Flying fish roe; very low carbs; may contain colorants/preservatives; some histamine risk as with other seafoods.
Tortellini	Wheat pasta + cheese/meat filling → gluten + lactose. Choose GF, lactose-free versions if needed.
Tzatziki	Classic tzatziki contains yoghurt (lactose) and garlic (fructans). Low-FODMAP versions use lactose-free yoghurt and garlic-infused oil.
Vegan cheese	Dairy-free cheese alternative usually from coconut oil and starch; no lactose or casein; cashew and soy versions exist so check allergens.
Vegetable juice	Varies by recipe; juices can concentrate FODMAPs (e.g., onion/garlic/celery). Check ingredients and portion sizes.
Walnuts	Walnuts are wrinkled brain-shaped nuts. A rich slightly bitter nut with earthy flavor.
White miso	Small servings can be low FODMAP; check label for barley/wheat (gluten). Fermented foods may contain biogenic amines.
White pepper	White pepper is hulled mature peppercorn. A milder pepper with earthy less complex flavor.
White tea	Lab-tested low FODMAP at ~250 ml; naturally lower caffeine than black tea.
Yellow mustard	Prepared mustard is generally low FODMAP in small serves; may contain vinegar (sulfites) and spices—watch labels.
Yogurt	Yogurt is fermented milk with cultures. A tangy creamy dairy eaten plain or flavored.
Youngberry	Hybrid berry related to blackberry; FODMAP data limited. Berries can skew towards sorbitol in larger serves—trial carefully.
Zest of lemon	Lemon zest is a flavouring and low FODMAP; great way to add citrus without sugar.
Zinfandel grape	Grapes have recently-tested serving limits (Monash): very small serves may be required for low FODMAP—watch excess fructose and portions.

Acidic food, and how long to avoid it

Your stomach runs far more acidic than anything you eat, so a tomato leaves that number where it was. The tomato hurts because it lands on an oesophagus already inflamed by stomach acid.

Treat acidic food as a healing-phase restriction. Once the tissue settles, most people tolerate tomatoes and citrus again. Acidic foods goes into this further, and low-acid foods has the reverse list.

How long, and when to stop

Give it four weeks with the habits and the food list together, since changing one without the other tells you little.

If things improve, start reintroducing. Tomatoes and citrus first, in ordinary portions, a few days apart. Coffee and alcohol later, since those work by a different mechanism and tend to stay problematic longer.

If four weeks change nothing, the problem is more likely mechanical than dietary. Persistent reflux needs proper investigation: it is treatable, and long-standing untreated reflux carries risks of its own. Difficulty swallowing, weight loss or vomiting blood mean seeing a doctor now.

Check any food in seconds

The reflux diet 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 against 25 diet frameworks, reflux among them.

Timing drives reflux as much as food does, and a food list leaves timing out. You journal your day in plain words or by voice, in about 30 seconds: "oatmeal and a coffee at 8, a salami pizza and a Coke Zero at 1, a late curry at 10, heartburn in bed." The app pulls out the ingredients, grades each one for reflux, and records when you ate as well as what.

After a few weeks you can see whether your bad nights follow a particular food or a late, large dinner. You can export the record as a PDF for your doctor.

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 can I eat on a reflux diet?

Oats, bread, rice, pasta and potato, lean chicken, turkey and white fish, egg whites, bananas and melon, and most green vegetables. Ginger and fennel are traditional additions that many people find help.

What matters more than avoiding acidic food?

Four things: eating less at a sitting, stopping three hours before bed, watching fat as well as acid, and knowing that alcohol, caffeine, chocolate and mint relax the valve directly. For most people the timing change does more than any food swap.

Why is mint bad for reflux?

Mint relaxes the lower oesophageal sphincter, the valve that should keep stomach contents down. This catches people out because mint tea feels soothing, and it is one of the worse things to drink for reflux.

Do I have to avoid tomatoes forever?

Usually not. Acidic food hurts because it lands on tissue already inflamed by stomach acid, so it is a healing-phase restriction. Once the tissue settles, most people tolerate tomatoes and citrus again.

Does raising the bed actually help?

Yes, by about fifteen centimetres at the head end, using bed blocks. Extra pillows bend you at the waist and can make things worse. It works for the same reason as not lying down after eating.

When should I see a doctor about reflux?

If four weeks of diet and habit changes do nothing, and immediately for difficulty swallowing, unexplained weight loss or vomiting blood. Persistent reflux is treatable and long-standing untreated reflux carries risks of its own.

Live, love, log. 🧡

References

1
American College of Gastroenterology "Acid reflux (GERD): patient guidance"ACG