Printable Low-FODMAP Food List (Evidence-Based 2026)

Why a printable list changes everything

You've just learned you should try a low-FODMAP diet. Your gastroenterologist handed you a 4-page photocopy. Good luck shopping with that in your pocket.

The FODMAP method was developed by Monash University (Australia) over 15 years ago. It's now the global standard for Irritable Bowel Syndrome (IBS). But its official tool — the Monash FODMAP Diet app — costs $7.99 and is entirely in English.

How to read the list: the FODMAP color code

Green · Low FODMAP

You can eat this product in normal portions (see indicated serving). This is the base of your elimination phase.

Amber · Moderate FODMAP

Tolerable in small portions, avoid large ones. Stacking ambers in the same day ("FODMAP stacking") can trigger symptoms.

Red · High FODMAP

Avoid during the elimination phase (4-6 weeks). You'll reintroduce them one by one in phase 2 to identify your personal tolerance.

The 7 FODMAP categories in 2 minutes

FODMAP = Fermentable Oligo-, Di-, Mono-saccharides And Polyols. Seven families of short-chain carbohydrates poorly absorbed by some gut systems — they ferment and cause bloating, pain, disturbed transit.

• **Fructans**: wheat, onion, garlic, artichoke, jerusalem artichoke.
• **Galacto-oligosaccharides (GOS)**: lentils, chickpeas, red beans.
• **Lactose**: milk, fresh cheeses, cream, ice cream.
• **Excess fructose**: apple, pear, mango, honey, agave syrup.
• **Sorbitol**: apple, plum, apricot, sugar-free gum.
• **Mannitol**: button mushrooms, cauliflower, watermelon.
• **Added polyols**: any -ol sweetener (xylitol, maltitol, isomalt).

How to use the list: 3-phase elimination protocol

Phase 1 · Elimination (4 to 6 weeks)

Eat ONLY green foods. Ambers and reds are completely removed. Goal: bring symptoms down to a stable baseline so you can identify triggers in phase 2.

Phase 2 · Reintroduction (6 to 8 weeks)

Reintroduce ONE FODMAP family at a time, over 3 days, with increasing doses. Log your symptoms (Nutae does this for you). No reaction = you tolerate. Reaction = you know.

Phase 3 · Personalization (long term)

Build your personal diet based on real tolerances. Most IBS patients end up tolerating 3 to 5 FODMAP families out of 7, in moderate amounts. Far from the "nothing to eat" fear we have at the start.

Limits and warnings

This list is an information tool, not a medical prescription. If you suspect IBS, consult a gastroenterologist before eliminating food families. Differential diagnosis (IBD, isolated lactose intolerance, SIBO, celiac disease) is essential.

If you are pregnant, diabetic, or underweight: do not follow FODMAP without supervision by a dietitian.