FODMAP Food Database
Our database has 1157 foods with their measured FODMAP status. Over time, we have built our comprehensive food database based on multiple public food composition databases. This way, we can calculate the FODMAP status based on current research.
There are many reasons to use a low food list in FODMAPs. For people with IBS, following a low FODMAP diet can help to reduce symptoms. A low FODMAP diet can also help people with other digestive disorders, such as Crohn's disease and ulcerative colitis. Additionally, a low FODMAP diet may help improve gut health. If you want to be sure that your food is safe to eat on the FODMAP diet, it is important to test it first. This way, you can be sure that you are not consuming any foods that could trigger your symptoms.
Suffer from IBS? Manage your FODMAP diet with ease.
Are you ready for a more symptom-free life? Try the low FODMAP lifestyle app today, and become a better you.
The list of foods
The food list is calculated based on food composition and checked with the latest research. Please note that the values are calculated and might differentiate by the origin of the food (usually not a lot, but sometimes). Therefore, you should always test the food because you might have a different tolerance to this particular food. In addition, you should always make sure you get enough nutrients.
How to read the chart
Each food has its respective FODMAP status as either low, medium or high. The calculation is based on 100g - if you want to see the status based on other serving sizes, you need to download our app here.
- Low calculated FODMAP values at 100g.
- Medium calculated FODMAP values at 100g.
- High calculated FODMAP values at 100g.
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L
Lime, raw
Low FODMAP at 100g
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L
Ling, fillet, raw
Low FODMAP at 100g
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L
Lingonberry, jam
Low FODMAP at 100g
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L
Lingonberry, raw
Low FODMAP at 100g
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L
Linseed oil
Low FODMAP at 100g
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L
Linseeds, raw
High FODMAP at 100g
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L
Liqueur, average values
Low FODMAP at 100g
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L
Liqueur, coffee
Low FODMAP at 100g
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L
Liqueur, coffee with cream
Low FODMAP at 100g
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L
Liqueur, Curacao
Low FODMAP at 100g
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L
Liquorice allsorts
Low FODMAP at 100g
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L
Liquorice, average values
High FODMAP at 100g
-
L
Liquorice, salt
Low FODMAP at 100g
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L
Liquorice, sweet
Low FODMAP at 100g
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L
Liver, broiler or fryer, raw
High FODMAP at 100g
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L
Liver, duck, raw
Low FODMAP at 100g
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L
Liver, goose, raw
Low FODMAP at 100g
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L
Liver, ox, raw
Low FODMAP at 100g
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L
Liver pâté, pork, Danish
High FODMAP at 100g
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L
Liver, pig, raw
Low FODMAP at 100g
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L
Lobster, boiled
Low FODMAP at 100g
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L
Lobster, canned
Low FODMAP at 100g
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L
Lobster, raw
Low FODMAP at 100g
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L
Loganberries, frozen
Low FODMAP at 100g
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L
Loquat, raw
Low FODMAP at 100g
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L
Lump, lumpsucker, raw
Low FODMAP at 100g
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L
Lump, lumpsucker, smoked
Low FODMAP at 100g
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L
Lychee, raw
High FODMAP at 100g
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M
Macaroni, spaghetti, whole meal, raw
Low FODMAP at 100g
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M
Mackerel, filet, in natural juices, canned
Low FODMAP at 100g
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M
Mackerel, in tomato sauce, canned
Low FODMAP at 100g
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M
Mackerel mayonnaise salad
Low FODMAP at 100g
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M
Mackerel, raw
Low FODMAP at 100g
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M
Mackerel, smoked
Low FODMAP at 100g
-
M
Madeira
Low FODMAP at 100g
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M
Mango, raw
High FODMAP at 100g
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M
Margarine, 30 % fat, vegetable fat
Low FODMAP at 100g
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M
Margarine, 40 % fat, vegetable fat
Low FODMAP at 100g
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M
Margarine, 70 % fat, table use, soft, vegetable fat
Low FODMAP at 100g
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M
Margarine, 80 % fat, for frying/baking, animal and vegetable fat
Low FODMAP at 100g
-
M
Margarine, 80 % fat, table use, animal and vegetable fat
Low FODMAP at 100g
-
M
Margarine, 80 % fat, table use, soft, vegetable fat
Low FODMAP at 100g
-
M
Margarine, 80 % fat, table use, vegetable fat
Low FODMAP at 100g
-
M
Margarine, (less than 50 % fat), average
Low FODMAP at 100g
-
M
Margarine, (more than 50 % fat), average
Low FODMAP at 100g
-
M
Margerine, 40%, fortified with A- and D-vitamin
Low FODMAP at 100g
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M
Marmalade, all types
Low FODMAP at 100g
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M
Marmalade, apricot
Low FODMAP at 100g
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M
Marmalade, black currant
Low FODMAP at 100g
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M
Marmalade, cherry
Low FODMAP at 100g