Food group

Low FODMAPs

High fodmaps (avoid)

Eggs, Meats, Poultry, Fish

Beef, chicken, deli slices, eggs, fish, lamb, pork, shellfish, turkey

These are made with HFCS and foods you should limit

Dairy

Lactose free dairy (any), low lactose dairy: cream cheese, half and half, hard cheeses (cheddar, colby, parmesan, swiss, etc.), soft cheeses (brie, feta, mozzarella, etc.), sherbet, yogurt (Greek), whipped cream

High lactose dairy: buttermilk, chocolate, creamy/cheesy sauces, custard, ice cream, milk (cow's, goat's, sheep's, condensed, evaporated), soft cheeses (cottage, ricotta, etc.), sour cream

Meat, Non-Dairy Alternatives

Milk alternatives (almond, coconut, rice, soy (made from soy protein), nuts (walnut, macadamia, peanut, pecan, pine), nut butters, tempeh, tofu

Cashews, beans, black eyed peas, bulgur, lentils, miso, pistachios, soybeans, soy milk (made from soybeans)

Grains

Made with gluten-free/spelt grains (corn, oats, potato, quinoa, rice, tapioca, etc.): bagels, biscuits, breads, cereals, chips, crackers, noodles, pancakes, pastas, pretzels, tortillas, waffles, oatmeal, oat bran, popcorn, quinoa, rice, rice bran

Made with wheat/barley/rye when it's the major ingredient, gluten-free/spelt grains made with foods to limit, chicory root, inulin

Fruits

Bananas, blueberries, cantaloupe, cranberries, grapes, honeydew, kiwi, lemon, lime, mandarin, orange, passion fruit, pineapple, raspberries, rhubarb, strawberries, tangerine

Apples, applesauce, apricots, blackberries, boysenberries, canned fruit, dates, dried fruits, figs, guava, mango, nectarines, papaya, peaches, pears, plums, persimmon, prunes, watermelon

Vegetables

Alfalfa/bean sprouts, bamboo shoots, bell peppers, bok choy, carrots, cabbage (common), cucumbers, eggplant, green beans, kale, lettuce, parsnips, pumpkin, potatoes, radishes, rutabaga, seaweed (nori), spinach, squash, tomatoes, turnips, water chestnuts, zucchini

Artichokes, cauliflower, mushrooms, sugar snap peas

Desserts

Made with foods allowed

Made with HFCS/foods to limit

Beverages

Fruit and vegetable juices/smoothies made with foods allowed (limit to ½ cup at a time), coffee, tea

Made with HFCS/foods to limit, fortified wines (sherry, port)

Seasonings, Condiments

Jam, jelly, pickle, relish, salsa, sauce, salad dressing made with foods allowed, most spices and herbs, broth (homemade), butter, chives, cooking oils, garlic/onion infused oil, maple syrup without HFCS, mustard, margarine, mayonnaise, onion (spring-green part), olives, pepper, pesto, salt, seeds (chia, flax, pumpkin, sesame, sunflower), sugar, soy sauce, vinegar

Chutney, jam, jelly, pickle, relish, salsa, sauce or salad dressing made with HFCS/ foods to limit, agave, garlic, garlic salt/powders, honey, hummus, molasses, onions (brown, leeks, shallots, Spanish, white, spring-white part), onion salt/powders, tomato paste, artificial sweeteners (isomalt, mannitol, sorbitol, xylitol)