Comprehensive FODMAP High and Low Food Chart with colour-coded visual system: green checkmarks for low FODMAP safe foods, red asterisks for high FODMAP triggers. Covers all categories—vegetables, fruits, grains, dairy, proteins, legumes, nuts, seeds, condiments, beverages. Asterisks indicate quantity/preparation-dependent foods. Perfect for IBS management, meal planning, and grocery shopping. Beautiful A4 printable PDF, instant download.
$4.00
Navigate IBS and digestive discomfort with confidence using this comprehensive FODMAP High and Low Food Chart—your essential colour-coded quick-reference guide featuring hundreds of foods organised by category, clearly identifying which foods to enjoy freely and which to avoid or limit during your low FODMAP journey for symptom relief and gut health restoration.
This beautifully designed, easy-to-read chart uses intuitive visual symbols—green checkmarks for low FODMAP-safe foods and red asterisks for high FODMAP-trigger foods—making meal planning, grocery shopping, and dining decisions effortless, even during stressful symptom flare-ups when complex information feels overwhelming.
Understanding FODMAP Classification:
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are carbohydrates poorly absorbed in the small intestine. They pass into the large intestine where fermentation produces gases causing bloating, abdominal pain, flatulence, diarrhea, and constipation in sensitive individuals. This chart uses green for low FODMAP foods (generally safe) and red for high FODMAP foods (more likely to trigger symptoms), with asterisks indicating foods that vary based on quantity, ripeness, or preparation.
Comprehensive Food Categories:
Low FODMAP Vegetables: Alfalfa, bamboo shoots, bean sprouts, bell peppers, bok choy, broccoli, cabbage (red), capsicum, carrots, celery, chili, chickpeas, chili (red & green), collard greens, corn, cucumber, edamame, eggplant, endive, fennel, ginger, green beans, green pepper, kale, lettuce (all types), okra, oyster mushrooms, parsnip, potato, pumpkin, radish, red peppers, rhubarb, rocket, seaweed/nori, shiitake mushrooms, silverbeet, spinach, spring onion (green parts only), squash, sweet potato, tomatoes, turnip, water chestnut, yam, zucchini.
High FODMAP Vegetables: Artichoke, asparagus, beans (black, broad, kidney, lima), beetroot, brussels sprouts, cabbage (savoy), cauliflower, garlic, leek (white parts), mushrooms, peas, portobello mushrooms, shallots (bulb parts), spring onion (white parts).
Low FODMAP Fruits: Banana (unripe or low, ripe = high), blueberries, cantaloupe, cranberry, grapes, kiwifruit, lemons, limes, mandarins, melon (honeydew, galia), oranges, passionfruit, pineapple, raspberries, rhubarb, strawberries.
High FODMAP Fruits: Apples, apricots, avocado, banana (ripe), blackberries, cherries, grapefruit, guava, mango, nectarines, peaches, pears, plums, prunes, sultanas, watermelon.
Breads, Grains, Pasta: Low FODMAP options include amaranth, arrowroot, buckwheat, corn products, gluten-free breads, oats, polenta, popcorn, quinoa, rice varieties, and sourdough. High FODMAP options include barley, bran, couscous, egg noodles, gnocchi, granola, rye, ramen noodles, semolina, spelt, udon, and wheat products.
Dairy & Cheese: Low FODMAP includes almond milk, butter, camembert, coconut milk, cottage cheese, dark chocolate, eggs, feta, hemp milk, lactose-free products, oat milk, quinoa milk, hard cheeses, ricotta (small serve), soy milk, white chocolate. High FODMAP foods include buttermilk, canned coconut milk, cow's milk, cream, cream cheese, custard, goat's milk, halloumi, ice cream, regular milk, large serve ricotta, sheep's milk, soft cheese, soy milk with soybeans, and yoghurt.
Meat, Eggs, Legumes, Soy: Low FODMAP proteins include all plain meats (beef, chicken, cold cuts [check labels]), eggs, fish (not smoked), lamb, lentils (canned and rinsed), pork, Quorn, tofu (firm). High FODMAP foods include baked beans, cannellini beans, chorizo, kidney beans, mixed beans, most sausages, processed meats, and soybeans.
Nuts, Seeds & Condiments: Low FODMAP includes almonds, brazil nuts, chestnuts, chia seeds, hazelnuts, linseeds, macadamia, peanuts, pecans, pine nuts, poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds, walnuts, plus apple cider vinegar, balsamic vinegar, barbecue sauce, butter, capers, fish sauce, garlic-infused oil, golden syrup, Worcestershire sauce, malt vinegar, maple syrup, margarine, mayonnaise, mint sauce, miso paste, mustard, peanut butter, red wine vinegar, rice wine vinegar, soy sauce, strawberry and raspberry jam/jelly, sweet and sour sauce, sweeteners (Equal, Stevia and Splenda), table sugar, vanilla essence, Vegemite/Marmite, vegetable stock. High FODMAP includes agave, curry paste, honey, jam, ketchup, molasses, relish, salsa.
Beverages: Low FODMAP includes beer, black tea, champagne, coffee (black), gin, peppermint tea, green tea, herbal tea, lemon juice, lime juice, vodka, whisky, red and white wine. High FODMAP includes apple cider, apple juice, cocktails, coconut water, fruit teas, herbal tea (strong), mango juice, orange juice, rum.
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