A complete list of foods you can safely consume during the elimination phase of the Low FODMAP Diet, including information about serving sizes.

Grains and Starches  

  • Amaranth
  • Breakfast cereals made of oats, rice, corn, buckwheat, quinoa, amaranth or millet
  • Buckwheat cereal
  • Buckwheat flour
  • Soba noodles (100% buckwheat)
  • Oatmeal/porridge, cooked, 1⁄2 C.
  • Oat bran, cooked, 1⁄2 C.
  • Oat flour, 1⁄2 C.
  • Gluten-free pretzels
  • Gluten-free bread
  • Grits
  • Corn, rice or quinoa pasta
  • Corn tortillas
  • Corn or tortilla chips
  • Crackers, rice or corn
  • Cornmeal/polenta, dry
  • Millet, cooked
  • Popcorn, popped
  • White potato
  • Potato chips
  • Quinoa, cooked
  • Rice or corn cakes
  • Rice 
  • Rice bran
  • Sourdough spelt or wheat bread

Fruits  

  • Banana, 1⁄2 
  • Blueberries, 1⁄3 C.
  • Blueberry juice, 1⁄3 C.
  • Cantaloupe, 1⁄2 C.
  • Clementine, 1 medium
  • Cranberries, raw, 1⁄2 C.
  • Dragon fruit, 1⁄2 C.
  • Durian, 1⁄2 C.
  • Grapes, all kinds, 1⁄2 C.
  • Honeydew, 1⁄2 C.
  • Kiwi, 1 medium
  • Lemon juice, 1⁄3 C.
  • Lime juice, 1⁄3 C.
  • Orange juice, 1⁄3 C.
  • Orange, 1 small
  • Papaya (yellow), 1 C.
  • Pineapple, 1⁄2 C.
  • Prickly pear fruit, 1
  • Raspberries, 1⁄2 C.
  • Rhubarb, 1⁄2 C.
  • Strawberries, 1⁄2 C.
  • Tangelo, 1 medium

Vegetables  

  • Alfalfa sprouts
  • Arugula/rocket
  • Bamboo shoots
  • Bean sprouts
  • Bok choy, 1⁄2 C.
  • Carrots
  • Celery, 1 medium stalk
  • Cherry tomatoes
  • Chicory leaves
  • Chili pepper, red
  • Chives, green part only
  • Cucumber
  • Eggplant
  • Endive
  • Fennel bulb, 1⁄2 C.
  • Green bell pepper, 1⁄2 C.
  • Green beans, 1⁄2 C.
  • Green peas, canned, 1⁄4 C.
  • Kale, cooked, 1⁄2 C.
  • Leek, leaves only
  • Leaf lettuce
  • Okra, 1⁄2 C.
  • Parsnip
  • Pattypan squash
  • Pickle, dill or sour
  • Radishes
  • Red bell pepper
  • Scallions/green onions, green part only
  • Seaweed/nori
  • Spinach
  • Summer squash/yellow crookneck
  • Sweet potato, 1⁄2 C
  • Tomato, canned, no tomato paste/concentrate
  • Tomato, fresh
  • Turnip/rutabaga, 1⁄2 C.
  • Water chestnuts
  • Winter squash/butternut, 1⁄2 C.
  • Zucchini, 1⁄2 C

Fats  

  • Nuts, any kind, 1⁄2 oz. or 2 T. (not cashews or pistachios)
  • Peanut /almond butter, 2 T.
  • Seeds, sesame, pine nuts, chia, sunflower or pumpkin/pepitas, 2 T.
  • Tahini, 2 T.
  • Coconut meat or flour, 2T.
  • Oil, any type, including soybean, coconut and garlic-infused
  • Margarine
  • Mayonnaise
  • Tartar sauce
  • Olives
  • Coconut cream
  • Coconut milk
  • Butter
  • Cream cheese, 2 T.
  • Half-and-half, 2 T.
  • Heavy cream, whipped, 1⁄4 C.
  • Sour cream, 2 T.
  • Sour cream, low-fat, 2 T.

Meat & Dairy 

  • Beef
  • Buffalo
  • Chicken
  • Duck
  • Fish, any kind
  • Goat
  • Lamb
  • Pork
  • Turkey
  • Seafood, any kind
  • Egg substitute
  • Eggs
  • Dry curd cottage cheese
  • Cheese, hard, regular or reduced-fat including cheddar, Swiss, parmesan, brie, mozzarella, feta
  • Cottage cheese, lactose-free, 1⁄2 C.
  • Goat cheese/chevre, 1 oz.
  • Ricotta cheese, regular, 1⁄3 C.
  • Kefir, lactose-free
  • Kefir, regular, 1 tbsp.
  • Milk, lactose-free
  • Yogurt, lactose-free
  • Quorn (Grounds/Mince only
  • Tempeh
  • Tofu, firm only

Extras 

  • Beer, 12 fl. oz.
  • Coconut water
  • Coffee, black, brewed, 8 fl. oz., limit one per day
  • Rice milk
  • Spirits, 1 1⁄2 oz. (not rum)
  • Tea: black, green, ginger, peppermint, dandelion, rooibos, licorice
  • Wine, red or white, 4 fl. Oz. (not sherry, port or sparkling wines)
  • Candy/chocolate made with allowed ingredients, 1 oz.
  • Corn syrup (not high-fructose), 1 1⁄2 T.
  • Evap. cane juice, 1 1⁄2 T.
  • Ice cream, lactose-free, 1⁄2 C.
  • Jam or jelly, 1 1⁄2 T.
  • Maple syrup, 100% pure (not “pancake” syrup), 1 1⁄2 T.
  • Sorbet with allowed ingredients, 1⁄2 C.
  • Sugar: brown, cane, palm, confectioner’s, granulated, 1 1⁄2 T.
  • Syrup: cane, sugar, golden, 1 1⁄2 T.