132 foods in green, amber and red – sorted by food group, free as a PDF, also for support groups.
Green
Low in FODMAPs in a normal portion.
Amber
Watch the amount. A small portion is low FODMAP, a large one isn’t.
Red
Lots of FODMAPs, even in small amounts. Leave out in the elimination phase.
Grey
Ready-made product – check the ingredients list for onion, garlic, wheat, honey and lactose.
132 foods in green, amber and red – sorted by food group, free as a PDF, also for support groups.
Low-FODMAP recipes for tonight
For blogs and support groups: Embed the list
132 foods: 76 green, 14 amber, 40 red and 2 to check on the label.
| Food | Colour |
|---|---|
| Courgette | Green |
| Carrots | Green |
| Cucumber | Green |
| Peppers | Green |
| Red kuri squash | Green |
| Potatoes | Green |
| Sweet potato | Amber |
| Parsnip | Green |
| Broccoli | Amber |
| Cauliflower | Red |
| Brussels sprouts | Amber |
| Fennel | Amber |
| Asparagus | Red |
| Beetroot | Amber |
| Lamb’s lettuce | Green |
| Lettuce | Green |
| Rocket | Green |
| Spinach | Green |
| Pak choi | Green |
| Radishes | Green |
| Tomatoes | Green |
| Aubergine | Green |
| Avocado | Amber |
| Button mushrooms | Red |
| Shiitake and other mushrooms | Red |
| Onions | Red |
| Garlic | Red |
| Leeks | Red |
| Spring onion, green part only | Green |
| Peas | Red |
| Green beans | Red |
| Sweetcorn | Amber |
| Celery | Amber |
| Olives | Green |
| Food | Colour |
|---|---|
| Apples | Red |
| Pears | Red |
| Bananas | Amber |
| Blueberries | Green |
| Strawberries | Green |
| Raspberries | Green |
| Blackberries | Red |
| Cherries | Red |
| Plums | Red |
| Apricots | Red |
| Peaches | Red |
| Watermelon | Red |
| Honeydew melon | Green |
| Grapes | Green |
| Kiwi | Green |
| Pineapple | Green |
| Oranges | Green |
| Lemons | Green |
| Mango | Red |
| Pomegranate seeds | Amber |
| Rhubarb | Green |
| Dates | Red |
| Raisins | Red |
| Food | Colour |
|---|---|
| Rice | Green |
| Millet | Green |
| Quinoa | Green |
| Buckwheat | Green |
| Oats | Amber |
| Polenta (cornmeal) | Green |
| Rice noodles | Green |
| Wheat pasta | Red |
| Wheat bread | Red |
| Spelt bread | Red |
| Rye bread | Red |
| Sourdough bread | Red |
| Couscous | Red |
| Food | Colour |
|---|---|
| Milk | Red |
| Lactose-free milk | Green |
| Natural yoghurt | Red |
| Lactose-free yoghurt | Green |
| Quark | Red |
| Cream cheese | Red |
| Mozzarella | Green |
| Feta | Green |
| Parmesan | Green |
| Aged Gouda | Green |
| Butter | Green |
| Cream | Red |
| Eggs | Green |
| Food | Colour |
|---|---|
| Chicken, fresh | Green |
| Beef, fresh | Green |
| Fresh fish, e.g. salmon | Green |
| Tinned tuna | Green |
| Smoked salmon | Green |
| Salami | Green |
| Cooked ham | Green |
| Prawns | Green |
| Food | Colour |
|---|---|
| Lentils | Red |
| Chickpeas | Red |
| Kidney beans | Red |
| Firm tofu | Green |
| Silken tofu | Red |
| Tempeh | Green |
| Soya drink | Red |
| Peanuts | Green |
| Walnuts | Green |
| Hazelnuts | Green |
| Almonds | Amber |
| Cashews | Amber |
| Pistachios | Amber |
| Pumpkin seeds | Green |
| Sunflower seeds | Green |
| Linseed | Green |
| Chia seeds | Green |
| Sesame seeds | Green |
| Food | Colour |
|---|---|
| Honey | Red |
| Maple syrup | Green |
| Sugar alcohols (sorbitol, xylitol) | Red |
| Apple cider vinegar | Green |
| Balsamic vinegar | Green |
| Soy sauce | Green |
| Mustard | Green |
| Yeast extract | Green |
| Vegetable stock | Check the label |
| Ketchup | Check the label |
| Cocoa powder | Green |
| Dark chocolate | Green |
| Fresh herbs, e.g. parsley | Green |
| Dried herbs | Green |
| Garlic-infused oil | Green |
| Food | Colour |
|---|---|
| Coffee | Green |
| Black tea | Green |
| Green tea | Green |
| Herbal tea, e.g. peppermint | Green |
| Red wine | Green |
| Beer | Red |
| Apple juice | Red |
| Orange juice | Green |
SmarTasty’s own rating: we check every food with the same fixed rule we use for our recipes labelled “Low FODMAP”.
Further reading: Monash University: FODMAP research and app
Free to print and share, for example in support groups and dietetic advice – please keep the credit SmarTasty · smartasty.app.
Link to it, print it and share it for free: for support groups, advice centres, practices and blogs. All we ask: credit SmarTasty as the source.
Copy the code into your page. We keep the list up to date, and the address stays the same.
<p><a href="https://smartasty.app/low-fodmap-food-list">Low FODMAP food list by SmarTasty</a>: foods in green, amber and red, free as a PDF.</p>Green: low in FODMAPs in a normal portion. Amber: watch the amount. A small portion is low FODMAP, a large one isn’t. Red: lots of FODMAPs, even in small amounts. Leave out in the elimination phase. Grey: ready-made product – check the ingredients list for onion, garlic, wheat, honey and lactose.
Yes, for free: in support groups, in dietetic advice or for your own kitchen. Please keep the credit: SmarTasty · smartasty.app. To link to it from your website, use the code under “For your website”.
No. The rating is our own, with the same fixed rule as our recipes labelled “Low FODMAP”. The list doesn’t reproduce any Monash University measurements or gram limits. For exact portion sizes, see the Monash University app under “Further reading”.
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.