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Moderate FODMAP foods

These 95 foods are moderate: there is a serving that stays low, but it is smaller than what people normally eat. Here the amount is what decides.

Low FODMAP foods · High FODMAP foods · Guide

Moderate FODMAP Fruits

11 foods

Blueberry

Moderate

Safe serving: 40 g

Cranberry

Moderate

Safe serving: 30 g

Dragon fruit

Moderate

Safe serving: 110 g

Grapefruit

Moderate

Safe serving: 80 g

Honeydew melon

Moderate

Safe serving: 90 g

Lychee

Moderate

Safe serving: 50 g

Orange

Moderate

Safe serving: 95.2 g

Pomegranate

Moderate

Safe serving: 45 g

Pomelo (pummelo)

Moderate

Safe serving: 90 g

Raspberry

Moderate

Safe serving: 60 g

Strawberry

Moderate

Safe serving: 65 g

Moderate FODMAP Vegetables

14 foods

Artichoke hearts (canned)

Moderate

Safe serving: 30 g

Broccoli (stalks)

Moderate

Safe serving: 45 g

Broccolini

Moderate

Safe serving: 45 g

Brussels sprouts

Moderate

Safe serving: 38 g

Celery

Moderate

Safe serving: 13.3 g

Fennel (bulb)

Moderate

Safe serving: 48 g

Kombu simmered in soy (tsukudani)

Moderate

Safe serving: 11.8 g

Parsnip

Moderate

Safe serving: 49.4 g

Red bell pepper

Moderate

Safe serving: 40 g

Savoy cabbage

Moderate

Safe serving: 35 g

Sweet corn (cob)

Moderate

Safe serving: 38 g

Sweet potato

Moderate

Safe serving: 75 g

Taro

Moderate

Safe serving: 75 g

Yellow pepper

Moderate

Safe serving: 40 g

Moderate FODMAP Grains and tubers

11 foods

Cornflakes

Moderate

Safe serving: 30 g

Egg noodles

Moderate

Safe serving: 88.2 g

Flour tortilla (wrap)

Moderate

Safe serving: 40 g

Gluten-free bun

Moderate

Safe serving: 28.3 g

Gluten-free cake

Moderate

Safe serving: 39 g

Potato gnocchi

Moderate

Safe serving: 100 g

Puffed rice cereal

Moderate

Safe serving: 30 g

Soba noodles

Moderate

Safe serving: 90 g

Spelt flour

Moderate

Safe serving: 30.6 g

Teff

Moderate

Safe serving: 100 g

Wheat pasta (cooked)

Moderate

Safe serving: 88.2 g

Moderate FODMAP Legumes

3 foods

Chickpea flour

Moderate

Safe serving: 14.2 g

Hummus

Moderate

Safe serving: 40 g

Silken tofu

Moderate

Safe serving: 75 g

Moderate FODMAP Dairy

11 foods

Coconut milk (canned)

Moderate

Safe serving: 60 ml

Labneh

Moderate

Safe serving: 33.9 g

Oat milk

Moderate

Safe serving: 125 ml

Paneer

Moderate

Safe serving: 43.1 g

Petit-suisse

Moderate

Safe serving: 36.2 g

Processed cheese portions

Moderate

Safe serving: 21.7 g

Queso fresco (fresh cheese)

Moderate

Safe serving: 43.1 g

Ricotta

Moderate

Safe serving: 37 g

Sheep whey cheese (brocciu)

Moderate

Safe serving: 23.3 g

Sweetened condensed milk

Moderate

Safe serving: 9.5 g

Whipping cream

Moderate

Safe serving: 33.5 ml

Moderate FODMAP Protein

3 foods

Chorizo

Moderate

Safe serving: 25 g

Salami

Moderate

Safe serving: 25 g

Surimi (crab sticks)

Moderate

Safe serving: 30 g

Moderate FODMAP Nuts and seeds

7 foods

Hazelnut butter

Moderate

Safe serving: 15 g

Hazelnut flour

Moderate

Safe serving: 15 g

Hazelnuts

Moderate

Safe serving: 15 g

Pumpkin seeds (pepitas)

Moderate

Safe serving: 23 g

Sesame seeds

Moderate

Safe serving: 11 g

Tiger nut flour

Moderate

Safe serving: 15 g

Tiger nuts

Moderate

Safe serving: 15 g

Moderate FODMAP Sweeteners

2 foods

Chocolate hazelnut spread

Moderate

Safe serving: 15 g

Hazelnut praline paste

Moderate

Safe serving: 15 g

Moderate FODMAP Drinks

14 foods

Agua de Valencia

Moderate

Safe serving: 125 ml

Bloody Mary

Moderate

Safe serving: 200 ml

Cola soft drink

Moderate

Safe serving: 250 ml

Espresso with a dash of milk (cortado)

Moderate

Safe serving: 60 ml

Gin and tonic

Moderate

Safe serving: 200 ml

Kalimotxo

Moderate

Safe serving: 250 ml

Kombucha

Moderate

Safe serving: 180 ml

Lemon-lime soft drink

Moderate

Safe serving: 250 ml

Lemonade (sugar-sweetened)

Moderate

Safe serving: 150 ml

Orange juice

Moderate

Safe serving: 125 ml

Pineapple juice

Moderate

Safe serving: 100 ml

Red wine with lemon soda

Moderate

Safe serving: 250 ml

Rum and coke

Moderate

Safe serving: 250 ml

Tequila sunrise

Moderate

Safe serving: 125 ml

Moderate FODMAP Condiments

7 foods

Chimichurri

Moderate

Safe serving: 10 g

Miso paste

Moderate

Safe serving: 12 g

Pickled ginger (gari)

Moderate

Safe serving: 10 g

Red curry paste

Moderate

Safe serving: 10 g

Sweet chilli sauce

Moderate

Safe serving: 15 g

Tartar sauce

Moderate

Safe serving: 20 g

Teriyaki sauce

Moderate

Safe serving: 10 ml

Moderate FODMAP Snacks

12 foods

Beef jerky

Moderate

Safe serving: 25 g

Cereal bar

Moderate

Safe serving: 17.2 g

Chocolate chip cookies

Moderate

Safe serving: 15 g

Gluten-free muffin

Moderate

Safe serving: 40 g

Jelly dessert (sugar-sweetened)

Moderate

Safe serving: 100 g

Lemon sorbet

Moderate

Safe serving: 60 g

Marzipan

Moderate

Safe serving: 14.3 g

Oat cookies

Moderate

Safe serving: 15 g

Plain sweet biscuit

Moderate

Safe serving: 15 g

Pretzels

Moderate

Safe serving: 23 g

Sesame halva

Moderate

Safe serving: 20 g

Turrón (almond nougat)

Moderate

Safe serving: 20 g

Fodmind

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