FODMAP Food Checker
Check any ingredient for fodmaps
Check FODMAP status for 1,000+ ingredients. Search any ingredient to see if it's low, medium, or high FODMAP with instant results.
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Low FODMAP staples
319Quick scan of ingredients that tend to be gentler on digestion.
- rice
- egg
- water
- black coffee
- beef
- chicken
- salt
- egg white
- olive oil
- turkey
- coffee
- ground beef
- pork
- mayonnaise
- salmon
- cane sugar
- bell pepper
- egg yolk
- vinegar
- beef steak
- pork chops
- ham
- cilantro
- coriander leaves
- coriander
- corn flour
- espresso
- yellow mustard
- decaf coffee
- ginger root
- smoked salmon
- mint leaves
- jalapeno pepper
- thyme
- vanilla extract
- margarine
- steak
- corn tortilla
- corn oil
- tuna
- brown sugar
- herbal tea
- pork loin
- zest of lemon
- sunflower oil
- gluten-free soy sauce
- cumin seeds
- bacon
- shrimp
- flounder
- gin
- scotch
- lemongrass
- capers
- young spinach
- plant-based butter
- prosciutto
- whitefish
- corn grits
- collard greens
- matcha
- rum
- lamb
- veal
- pollock
- carrot root
- bass
- tequila
- mackerel
- clarified butter
- oyster
- chard
- beef liver
- prawn
- calamari
- oyster mushroom
- tilapia
- turmeric powder
- dry mustard
- lamb chops
- grapeseed oil
- goat cheese
- cream of tartar
- trout
- sole
- brandy
- flaxseed oil
- bourbon
- clams
- bay leaf
- mussels
- peppermint
- pea protein
- salami
- english breakfast tea
- cloves
- haddock
- chicken liver
- mustard seeds
- rice flour
- cayenne
- lactose-free milk
- snapper
- pepper jack
- truffle oil
- allspice
- earl grey tea
- crab
- catfish
- sucrose
- parsnip root
- whiskey
- lactose-free yogurt
- dill weed
- halibut
- soybean oil
- lobster
- yellow squash
- vodka
- scallops
- gluten-free pasta
- blue cheese
- smoked paprika
- pork belly
- mascarpone
- monterey jack
- rocket
- lactose-free cheese
- sardines
- ginger tea
- green chile
- soy protein
- fennel seeds
- rice noodles
- mahi-mahi
- peppermint tea
- mutton
- palm oil
- anchovy
- bream
- butterfat
- hemp oil
- saffron
- venison steaks
- chicken fat
- duck breast
- nopal
- rutabaga root
- buffalo
- pu-erh tea
- oolong tea
- venison
- turnip root
- herring
- grouper
- tangelo
- caraway seed
- kale sprouts
- mustard greens
- beef protein
- curry leaf
- galangal
- beef tallow
- rabbit
- zaatar spice mix
- white tea
- yerba mate
- rabbit meat
- kaffir lime leaves
- beet greens
- chia seed oil
- black seed
- pea shoots
- manchego
- barley tea
- marjoram
- yellowtail
- skyr
- crayfish
- ras el hanout
- egg white protein
- baharat
- glucose
- vanilla bean
- rye whiskey
- pike
- octopus
- hazelnut oil
- zaatar
- buffalo meat
- mace
- safflower oil
- carp
- bison
- pumpkin seed oil
- bonito
- tapioca starch
- mache
- arrowroot flour
- perch
- sheep cheese
- dill seed
- cane juice
- savory
- rice protein
- gorgonzola
- lemon balm
- anise
- rockfish
- hungarian paprika
- vegetable shortening
- palm kernel oil
- stevia leaf
- goat meat
- fennel fronds
- cottonseed oil
- herbes de provence
- walnut oil
- cognac
- fish oil
- sodium bicarbonate
- melon seeds
- fenugreek seeds
- belgian endive
- lamb liver
- daikon radish
- blood orange
- cornish hen
- star anise
- anchovy paste
- chervil
- almond oil
- duck egg
- mezcal
- duck fat
- casein protein
- squid
- hearts of palm
- campari
- alfalfa sprouts
- pea milk
- tarragon
- hemp seed oil
- evaporated cane juice
- duck leg
- chayote
- green cardamom
- yellow passion fruit
- hake
- hemp milk
- sumac
- lime leaves
- shark
- calcium carbonate
- eel
- elk
- emu
- goose fat
- sheep tallow
- pawpaw
- sablefish
- corn starch
- lotus leaf
- cactus pear
- grouse
- reindeer
- sturgeon
- potassium chloride
- guinea fowl
- pheasant
- frog legs
- tobiko
- brazil nut oil
- cuttlefish
- bear
- abalone
- cucumber seeds
- armagnac
- ammonium sulfate
- camel
- barracuda
- turbot
- boar
- moringa oil
- tatsoi
- black seed oil
- wild boar
- quail
- alligator
- conch
- pistachio oil
- pompano
- tung oil
- ammonium bicarbonate
- tartaric acid
- sodium citrate
- poppy seed oil
- enzyme blend
- wheat germ oil
- annatto
- antelope
- finger lime
- camelina oil
- mountain savory
- durian
- potassium bicarbonate
- teff flour
- invert sugar
- snail
- sparrow
- moose
- quail egg
- argan oil
- juniper berries
- ostrich
- tilefish
- wahoo
- mizuna
- kangaroo
Medium FODMAP portion notes
288Foods that can be okay in smaller servings.
- bread
- oats
- dark chocolate
- cucumber
- banana
- orange
- ketchup
- cream
- broccoli
- potato
- peanuts
- spinach
- peanut butter
- tomato
- soy sauce
- lettuce
- tomato sauce
- cheese
- black pepper
- lemon
- milk chocolate
- corn
- green bell pepper
- mozzarella
- zucchini
- mushroom
- carrot
- butter
- strawberry
- sugar
- chickpeas
- coconut oil
- red wine
- jam
- coconut water
- black tea
- basil
- hot sauce
- jelly
- heavy cream
- balsamic vinegar
- sweet potato
- cabbage
- maple syrup
- greek yogurt
- vegan mayonnaise
- beer
- lime
- cumin
- nutmeg
- green tea
- canteloupe
- sausage
- whipped cream
- sweet corn
- pumpkin
- smoothie
- apple cider vinegar
- olive
- cocoa
- parmesan cheese
- feta
- coconut
- parmesan
- cottage cheese
- ginger
- mint
- pineapple
- parsley
- eggplant
- lemonade
- cola
- chili powder
- tofu
- almond milk
- seitan
- sweet pepper
- oregano
- white wine
- cheddar cheese
- paprika
- cinnamon
- canola oil
- coconut milk
- kale
- ricotta cheese
- scallions
- lentils
- rosemary
- kiwi
- cream cheese
- walnuts
- green bean
- buckwheat
- worcestershire sauce
- plantains
- ipa
- cranberry
- meat-free mince
- red wine vinegar
- cashew milk
- rose wine
- corn syrup
- edamame
- okra
- tomato juice
- tempeh
- cranberry sauce
- caramel sauce
- yam
- beet
- bok choy
- sage
- coconut butter
- artificial sweeteners
- swiss chard
- miso paste
- pineapple juice
- soy yogurt
- poppy seeds
- old bay seasoning
- gum arabic
- chive
- lager
- chai tea
- homemade bone broth
- beetroot
- hard liquor
- champagne
- halloumi
- turnip
- peanut oil
- veggie patty
- horseradish sauce
- sesame oil
- queso fresco
- gluten-free bread
- gluten-free oats
- fish sauce
- pilsner
- pomegranate juice
- parsnip
- mandarin
- buffalo sauce
- gluten-free cereal
- pumpkin seeds
- sesame dressing
- sesame seeds
- spaghetti squash
- almond butter
- chia seeds
- bean sprouts
- tahini
- coconut yogurt
- clementine
- rice milk
- vegan cheese
- ghee
- gluten-free flour
- blue cheese dressing
- sunflower seeds
- whey protein
- ginger ale
- brazil nuts
- turmeric
- powdered milk
- papaya
- sourdough bread
- quinoa
- avocado oil
- hazelnut
- sparkling wine
- colby cheese
- veggie sausage
- light cream
- kombucha
- pecans
- vinaigrette
- aged cheese
- colby jack
- tonic water
- macadamia nuts
- radish
- cranberry juice
- carrot juice
- provolone
- havarti
- soluble corn fiber
- chestnut
- oat bran
- ale
- pine nut
- alfalfa
- bamboo shoots
- tomatillo
- nutritional yeast
- aguas frescas
- guava
- jicama
- evaporated corn sweetener
- hemp protein
- dragonfruit
- almond yogurt
- sorghum
- endive
- rutabaga
- rhubarb
- turmeric latte
- cassava
- sake
- zinfandel grape
- pomelo
- poppy seed dressing
- paneer
- radish greens
- gochujang
- tomato jam
- water kefir
- golden syrup
- hulled sesame seeds
- star fruit
- taro root
- jackfruit
- garlic scapes
- passion fruit
- pecan butter
- acai powder
- mulberry
- mint sauce
- rapini
- black cumin seeds
- vermouth
- radicchio
- aperitif
- persian lime
- kumquat
- radicchio leaves
- quinoa flour
- red rooibos tea
- gluhwein
- kabocha squash
- chevre
- chana dal
- queso blanco
- broccoli sprouts
- gooseberry
- hemp seeds
- mulled wine
- hemp hearts
- stout
- millet
- fava greens
- romanesco
- yardlong beans
- white miso
- ponzu sauce
- amaranth
- horseradish root
- buckwheat groats
- kohlrabi
- aperol
- sesame paste
- amaranth grain
- maple sugar
- porter
- pitaya
- parsley root
- celeriac
- seaweed
- barley malt
- millet flour
- lotus seeds
- butternut seeds
- sacha inchi seeds
- safflower seeds
- acerola
- cedar nuts
- acorn nuts
- medlar
- chestnut flour
- limequat
- pineberry
- trehalose
- mustard root
- tiger nuts
- dewberry
- huckleberry
- lotus root
High FODMAP watchlist
231Common culprits that can cause bloating or discomfort.
- spaghetti
- yogurt
- apple
- wheat flour
- milk
- honey
- orange juice
- garlic powder
- red bell pepper
- garlic
- onion
- wheat
- salsa
- hot chocolate
- button mushroom
- cauliflower
- oat milk
- grape
- gravy
- black beans
- green peas
- apple juice
- grape juice
- ranch dressing
- pear
- garbanzo beans
- hummus
- peach
- flour tortilla
- whole wheat flour
- raisins
- barbecue sauce
- raspberry
- penne
- avocado
- grapefruit
- cherry
- brussels sprouts
- honey mustard
- mango
- watermelon
- asparagus
- soy milk
- macaroni
- sriracha
- whole grain bread
- caesar dressing
- butternut squash
- milkshake
- celery
- kidney beans
- almonds
- half-and-half
- whole grain cereal
- green apple
- blueberry
- celery stalk
- oyster sauce
- fig
- lima beans
- root beer
- angel hair pasta
- semolina
- pinto beans
- red lentils
- green lentils
- durum wheat
- polydextrose
- chutney
- pico de gallo
- whole wheat bagel
- bulgur wheat
- molasses
- artichoke heart
- condensed milk
- leek
- orzo
- relish
- fettuccine
- pickle relish
- kefir
- apple butter
- split lentils
- apricot
- snow peas
- agave nectar
- mango chutney
- red delicious apple
- kimchi
- cocktail sauce
- pistachios
- tortellini
- navy beans
- chamomile tea
- soy beans
- barley
- yellow lentils
- black-eyed peas
- plum
- prune
- pomegranate
- skim milk powder
- cashew nuts
- broad beans
- fennel bulb
- cannellini beans
- whole wheat pasta
- cider
- apricot jam
- sweet and sour sauce
- pesto
- yellow split peas
- shallot
- black bean sauce
- white or navy beans
- fructose
- sauerkraut
- fava beans
- artichoke
- buttermilk
- wheat bran
- tartar sauce
- blackberry
- shiitake mushroom
- nectarine
- garlic aioli
- butter beans
- date
- muesli cereal
- tzatziki
- couscous
- red beans
- chili garlic sauce
- honeydew melon
- hard cider
- pearl barley
- white beans
- portobello mushroom
- honeycrisp apple
- matcha latte
- teriyaki sauce
- cream gravy
- cashews
- evaporated milk
- hfcs
- farro
- sorbitol
- jerusalem artichoke
- wheat germ
- piri piri sauce
- soy nuts
- flageolet beans
- lemon curd
- boysenberry
- date sugar
- pigeon peas
- plum sauce
- rye
- maltitol
- persimmon
- cranberry beans
- lactose
- sherry
- horchata
- goji berry
- clotted cream
- cracked wheat
- malt syrup
- asian pear
- harissa
- inulin
- queen anne cherry
- lassi
- lychee
- port
- mung beans
- chicory root fiber
- adzuki beans
- blackcurrant
- barley groats
- xylitol
- farina
- pepper jelly
- satay sauce
- grape syrup
- spelt flour
- olive tapenade
- goat milk and dairy
- red currant
- honey crystals
- wasabi
- beet juice
- dandelion greens
- black gram
- rye flour
- rolled barley
- freekeh
- urad dal
- oat yogurt
- split chickpeas
- korma paste
- pink beans
- chimichurri
- borlotti beans
- burdock root
- winged beans
- jujube
- carob pods
- yam bean
- lupin beans
- kamut flour
- kvass
- emmer
- mannitol
- greengage
- longan
- lactitol
- sarsaparilla
- loquat
- mead
- rambutan
- sweetsop
- perry
- olallieberry
- sugar apple
- horse gram
- feijoa
- marionberry
- damson plum
- isomalt
- cherimoya
