FODMAP Reference
FODMAP Food Lookup
Search foods and see their FODMAP content at a glance. Color-coded risk levels help you make quick decisions.
| Food | Category | FODMAP | Fruct. | Lact. | Fruct-ans | Galact. | Polyols | Serving | Safe Amount |
|---|---|---|---|---|---|---|---|---|---|
| Almonds | Nut | moderate | 0 | 0 | 0 | 1 | 0 | 1/4 cup | 10 almonds |
| Apple | Fruit | high | 8 | 0 | 0 | 0 | 5 | 1 medium | none safe |
| Avocado | Fruit | high | 2 | 0 | 0 | 0 | 8 | 1 whole | 1/8 avocado |
| Banana (ripe) | Fruit | low | 3 | 0 | 2 | 0 | 0 | 1 medium | 1 medium |
| Blueberries | Fruit | low | 2 | 0 | 0 | 0 | 0 | 1 cup | 1 cup |
| Broccoli | Vegetable | moderate | 0 | 0 | 3 | 1 | 2 | 1 cup | 3/4 cup |
| Cashews | Nut | high | 0 | 0 | 0 | 5 | 0 | 1/4 cup | 10 nuts max |
| Chickpeas | Legume | high | 0 | 0 | 2 | 7 | 0 | 1/2 cup | 1/4 cup canned |
| Garlic | Vegetable | high | 0 | 0 | 9 | 0 | 0 | 1 clove | garlic oil only |
| Hard cheese | Dairy | low | 0 | 0 | 0 | 0 | 0 | 40g | 40g |
| Honey | Sweetener | high | 10 | 0 | 2 | 0 | 0 | 1 tbsp | none safe |
| Lentils | Legume | high | 0 | 0 | 2 | 5 | 0 | 1/2 cup | 1/4 cup canned |
| Maple syrup | Sweetener | low | 1 | 0 | 0 | 0 | 0 | 1 tbsp | 2 tbsp |
| Milk (cow) | Dairy | high | 0 | 9 | 0 | 0 | 0 | 1 cup | lactose-free |
| Oats | Grain | low | 0 | 0 | 1 | 0 | 0 | 1/2 cup | 1/2 cup |
| Onion | Vegetable | high | 0 | 0 | 8 | 0 | 0 | 1/2 cup | green tops only |
| Rice | Grain | low | 0 | 0 | 0 | 0 | 0 | 1 cup | unlimited |
| Spinach | Vegetable | low | 0 | 0 | 0 | 0 | 0 | 1 cup | unlimited |
| Wheat bread | Grain | high | 0 | 0 | 7 | 0 | 0 | 2 slices | sourdough 2 slices |
| Yogurt (regular) | Dairy | moderate | 0 | 5 | 0 | 0 | 0 | 200g | lactose-free |
20 of 20 foods shown. FODMAP values are relative intensity scores (0-10).
Medical Disclaimer
The content on BloomYourGut is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment.
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