{"kind":"fodmap","articleSlug":null,"articlePath":"/nutrition/low-fodmap-diet","pagePath":"/low-fodmap-food-list","title":"Low FODMAP foods – traffic-light list","heading":"Low FODMAP foods","ctaTitle":"This list online – plus low FODMAP recipes","sectionTitle":"Traffic-light list to print","pdf":"/downloads/low-fodmap-food-list.pdf","method":"SmarTasty’s own rating: we check every food with the same fixed rule we use for our recipes labelled “Low FODMAP”.","legend":{"gruen":"Green: low in FODMAPs in a normal portion.","gelb":"Amber: watch the amount. A small portion is low FODMAP, a large one isn’t.","rot":"Red: lots of FODMAPs, even in small amounts. Leave out in the elimination phase.","pruefen":"Grey: ready-made product – check the ingredients list for onion, garlic, wheat, honey and lactose."},"disclaimers":["This list is a guide for shopping and cooking – not a diagnosis and not a care plan. It doesn’t replace seeing a doctor or a dietitian.","How much you tolerate is individual, and it also depends on amount, freshness and preparation.","SmarTasty’s own rating, as of October 2026. Not a certification, and no connection to the organisations named.","Low FODMAP isn’t a diet for life. It runs in three phases (leave out, test one at a time, then only keep to your own limits) and belongs with a dietitian. Get gut symptoms checked by a doctor first.","Amounts are per portion; several amber foods in one meal add up."],"sources":[{"title":"Update of the S3 guideline on irritable bowel syndrome (AWMF 021-016, in German)","source":"Layer P. et al., DGVS and DGNM; Z Gastroenterol 2021;59(12):1323–1415","year":"2021","url":"https://www.dgvs.de/leitlinien/unterer-gi-trakt/reizdarmsyndrom/"},{"title":"FODMAPs: food composition, defining cutoff values and international application","source":"Varney J. et al., J Gastroenterol Hepatol 2017;32 Suppl 1:53–61","year":"2017","url":"https://doi.org/10.1111/jgh.13698"}],"further":[{"title":"Monash University: FODMAP research and app","url":"https://www.monashfodmap.com/"}],"levels":["gruen","gelb","rot","pruefen"],"updated":"2026-10-13","updatedLabel":"Updated October 2026","credit":"SmarTasty · smartasty.app","groups":[{"id":"gemuese","title":"Veg & potatoes","items":[{"name":"Courgette","level":"gruen"},{"name":"Carrots","level":"gruen"},{"name":"Cucumber","level":"gruen"},{"name":"Peppers","level":"gruen"},{"name":"Red kuri squash","level":"gruen"},{"name":"Potatoes","level":"gruen"},{"name":"Sweet potato","level":"gelb"},{"name":"Parsnip","level":"gruen"},{"name":"Broccoli","level":"gelb"},{"name":"Cauliflower","level":"rot"},{"name":"Brussels sprouts","level":"gelb"},{"name":"Fennel","level":"gelb"},{"name":"Asparagus","level":"rot"},{"name":"Beetroot","level":"gelb"},{"name":"Lamb’s lettuce","level":"gruen"},{"name":"Lettuce","level":"gruen"},{"name":"Rocket","level":"gruen"},{"name":"Spinach","level":"gruen"},{"name":"Pak choi","level":"gruen"},{"name":"Radishes","level":"gruen"},{"name":"Tomatoes","level":"gruen"},{"name":"Aubergine","level":"gruen"},{"name":"Avocado","level":"gelb"},{"name":"Button mushrooms","level":"rot"},{"name":"Shiitake and other mushrooms","level":"rot"},{"name":"Onions","level":"rot"},{"name":"Garlic","level":"rot"},{"name":"Leeks","level":"rot"},{"name":"Spring onion, green part only","level":"gruen"},{"name":"Peas","level":"rot"},{"name":"Green beans","level":"rot"},{"name":"Sweetcorn","level":"gelb"},{"name":"Celery","level":"gelb"},{"name":"Olives","level":"gruen"}]},{"id":"obst","title":"Fruit","items":[{"name":"Apples","level":"rot"},{"name":"Pears","level":"rot"},{"name":"Bananas","level":"gelb"},{"name":"Blueberries","level":"gruen"},{"name":"Strawberries","level":"gruen"},{"name":"Raspberries","level":"gruen"},{"name":"Blackberries","level":"rot"},{"name":"Cherries","level":"rot"},{"name":"Plums","level":"rot"},{"name":"Apricots","level":"rot"},{"name":"Peaches","level":"rot"},{"name":"Watermelon","level":"rot"},{"name":"Honeydew melon","level":"gruen"},{"name":"Grapes","level":"gruen"},{"name":"Kiwi","level":"gruen"},{"name":"Pineapple","level":"gruen"},{"name":"Oranges","level":"gruen"},{"name":"Lemons","level":"gruen"},{"name":"Mango","level":"rot"},{"name":"Pomegranate seeds","level":"gelb"},{"name":"Rhubarb","level":"gruen"},{"name":"Dates","level":"rot"},{"name":"Raisins","level":"rot"}]},{"id":"getreide","title":"Grains & sides","items":[{"name":"Rice","level":"gruen"},{"name":"Millet","level":"gruen"},{"name":"Quinoa","level":"gruen"},{"name":"Buckwheat","level":"gruen"},{"name":"Oats","level":"gelb"},{"name":"Polenta (cornmeal)","level":"gruen"},{"name":"Rice noodles","level":"gruen"},{"name":"Wheat pasta","level":"rot"},{"name":"Wheat bread","level":"rot"},{"name":"Spelt bread","level":"rot"},{"name":"Rye bread","level":"rot"},{"name":"Sourdough bread","level":"rot"},{"name":"Couscous","level":"rot"}]},{"id":"milch","title":"Dairy & eggs","items":[{"name":"Milk","level":"rot"},{"name":"Lactose-free milk","level":"gruen"},{"name":"Natural yoghurt","level":"rot"},{"name":"Lactose-free yoghurt","level":"gruen"},{"name":"Quark","level":"rot"},{"name":"Cream cheese","level":"rot"},{"name":"Mozzarella","level":"gruen"},{"name":"Feta","level":"gruen"},{"name":"Parmesan","level":"gruen"},{"name":"Aged Gouda","level":"gruen"},{"name":"Butter","level":"gruen"},{"name":"Cream","level":"rot"},{"name":"Eggs","level":"gruen"}]},{"id":"fleisch","title":"Meat & fish","items":[{"name":"Chicken, fresh","level":"gruen"},{"name":"Beef, fresh","level":"gruen"},{"name":"Fresh fish, e.g. salmon","level":"gruen"},{"name":"Tinned tuna","level":"gruen"},{"name":"Smoked salmon","level":"gruen"},{"name":"Salami","level":"gruen"},{"name":"Cooked ham","level":"gruen"},{"name":"Prawns","level":"gruen"}]},{"id":"eiweiss","title":"Pulses, soya, nuts & seeds","items":[{"name":"Lentils","level":"rot"},{"name":"Chickpeas","level":"rot"},{"name":"Kidney beans","level":"rot"},{"name":"Firm tofu","level":"gruen"},{"name":"Silken tofu","level":"rot"},{"name":"Tempeh","level":"gruen"},{"name":"Soya drink","level":"rot"},{"name":"Peanuts","level":"gruen"},{"name":"Walnuts","level":"gruen"},{"name":"Hazelnuts","level":"gruen"},{"name":"Almonds","level":"gelb"},{"name":"Cashews","level":"gelb"},{"name":"Pistachios","level":"gelb"},{"name":"Pumpkin seeds","level":"gruen"},{"name":"Sunflower seeds","level":"gruen"},{"name":"Linseed","level":"gruen"},{"name":"Chia seeds","level":"gruen"},{"name":"Sesame seeds","level":"gruen"}]},{"id":"wuerzen","title":"Sweet, savoury & ready-made","items":[{"name":"Honey","level":"rot"},{"name":"Maple syrup","level":"gruen"},{"name":"Sugar alcohols (sorbitol, xylitol)","level":"rot"},{"name":"Apple cider vinegar","level":"gruen"},{"name":"Balsamic vinegar","level":"gruen"},{"name":"Soy sauce","level":"gruen"},{"name":"Mustard","level":"gruen"},{"name":"Yeast extract","level":"gruen"},{"name":"Vegetable stock","level":"pruefen"},{"name":"Ketchup","level":"pruefen"},{"name":"Cocoa powder","level":"gruen"},{"name":"Dark chocolate","level":"gruen"},{"name":"Fresh herbs, e.g. parsley","level":"gruen"},{"name":"Dried herbs","level":"gruen"},{"name":"Garlic-infused oil","level":"gruen"}]},{"id":"getraenke","title":"Drinks","items":[{"name":"Coffee","level":"gruen"},{"name":"Black tea","level":"gruen"},{"name":"Green tea","level":"gruen"},{"name":"Herbal tea, e.g. peppermint","level":"gruen"},{"name":"Red wine","level":"gruen"},{"name":"Beer","level":"rot"},{"name":"Apple juice","level":"rot"},{"name":"Orange juice","level":"gruen"}]}],"counts":{"gruen":76,"gelb":14,"rot":40,"pruefen":2},"total":132,"locale":"en"}