BLOAT GONE FOOD GUIDE
Low FODMAP food list
Browse 143 foods from the app. Each estimated rating applies to the serving shown. Search by name or filter by group and rating.
Browse the food listSTART HERE
How to read this list
Check the portion beside each food. A low rating at that amount says nothing about a larger serving or another preparation. Moderate and high ratings do not tell you the largest amount you might tolerate.
The ratings are curated estimates from the app’s built-in core food list. They are not lab measurements or certified serving limits. External products and the app’s separate open-source foods are not in this list. The food data and methodology page explains the source, snapshot date and how to report an error.
EXAMPLES FROM THE APP
Foods rated low at their listed servings
The app rates these foods low at the portions shown. Those portions come from its core list; they are not personal tolerance limits or certified thresholds.
Fruit
- Banana (unripe)100 g
- Blueberries75 g
- Kiwi100 g
- Orange100 g
Grains and breads
- Rice (white)150 g
- Quinoa150 g
- Oatmeal40 g
- Gluten-Free Bread30 g
Protein foods
- Eggs50 g
- Chicken Breast100 g
- Salmon100 g
- Tofu (firm)100 g
Dairy and alternatives
- Lactose-Free Milk200 ml
- Cheddar Cheese40 g
- Feta Cheese40 g
- Lactose-Free Yogurt150 g
BROWSE BY GROUP
Explore food categories
FOOD LOOKUP
Browse all 143 core foods
101 low · 27 moderate · 15 high
Showing all 143 foods
- Dairy and alternatives
Almond Milk
App reference serving 200 ml
- Fruit
Apple
App reference serving 100 g
- Fruit
Apricot (dried)
App reference serving 30 g
- Vegetables
Artichoke
App reference serving 60 g
- Vegetables
Asparagus
App reference serving 60 g
- Fruit
Avocado
App reference serving 30 g
- Condiments
Balsamic Vinegar
App reference serving 21 ml
- Vegetables
Bamboo Shoots
App reference serving 100 g
- Fruit
Banana (ripe)
App reference serving 100 g
- Fruit
Banana (unripe)
App reference serving 100 g
- Grains and breads
Barley
App reference serving 150 g
- Herbs and spices
Basil
App reference serving 5 g
- Protein foods
Beans (canned)
App reference serving 50 g
- Protein foods
Beef
App reference serving 100 g
- Vegetables
Beetroot
App reference serving 75 g
- Vegetables
Bell Pepper (green)
App reference serving 75 g
- Vegetables
Bell Pepper (orange)
App reference serving 75 g
- Vegetables
Bell Pepper (red)
App reference serving 75 g
- Herbs and spices
Black Pepper
App reference serving 5 g
- Fruit
Blackberries
App reference serving 75 g
- Fruit
Blueberries
App reference serving 75 g
- Vegetables
Bok Choy
App reference serving 75 g
- Vegetables
Broccoli
App reference serving 75 g
- Grains and breads
Buckwheat
App reference serving 150 g
- Dairy and alternatives
Butter
App reference serving 10 g
- Vegetables
Cabbage (green)
App reference serving 100 g
- Vegetables
Cabbage (red)
App reference serving 100 g
- Fruit
Cantaloupe
App reference serving 125 g
- Vegetables
Carrot
App reference serving 75 g
- Vegetables
Cauliflower
App reference serving 75 g
- Vegetables
Celery
App reference serving 75 g
- Dairy and alternatives
Cheddar Cheese
App reference serving 40 g
- Fruit
Cherries
App reference serving 75 g
- Protein foods
Chicken Breast
App reference serving 100 g
- Protein foods
Chickpeas (canned, drained)
App reference serving 50 g
- Fruit
Clementine
App reference serving 75 g
- Dairy and alternatives
Coconut Milk
App reference serving 100 ml
- Protein foods
Cod
App reference serving 100 g
- Herbs and spices
Coriander
App reference serving 5 g
- Grains and breads
Corn
App reference serving 75 g
- Vegetables
Corn (baby)
App reference serving 75 g
- Grains and breads
Corn Pasta
App reference serving 180 g
- Grains and breads
Cornflakes
App reference serving 30 g
- Grains and breads
Couscous
App reference serving 150 g
- Fruit
Cranberries (fresh)
App reference serving 75 g
- Vegetables
Cucumber
App reference serving 75 g
- Herbs and spices
Cumin
App reference serving 5 g
- Fruit
Dried Fruit Mix
App reference serving 30 g
- Protein foods
Duck
App reference serving 100 g
- Vegetables
Eggplant
App reference serving 75 g
- Protein foods
Eggs
App reference serving 50 g
- Dairy and alternatives
Feta Cheese
App reference serving 40 g
- Fruit
Figs (dried)
App reference serving 30 g
- Condiments
Fish Sauce
App reference serving 10 ml
- Vegetables
Garlic
App reference serving 10 g
- Oils
Garlic-Infused Oil
App reference serving 10 ml
- Herbs and spices
Ginger
App reference serving 5 g
- Grains and breads
Gluten-Free Bread
App reference serving 30 g
- Fruit
Grapes
App reference serving 75 g
- Vegetables
Green Beans
App reference serving 75 g
- Condiments
High Fructose Corn Syrup
App reference serving 20 ml
- Condiments
Honey
App reference serving 20 ml
- Fruit
Honeydew Melon
App reference serving 100 g
- Dairy and alternatives
Ice Cream
App reference serving 100 g
- Vegetables
Kale
App reference serving 75 g
- Protein foods
Kidney Beans
App reference serving 50 g
- Fruit
Kiwi
App reference serving 100 g
- Dairy and alternatives
Lactose-Free Milk
App reference serving 200 ml
- Dairy and alternatives
Lactose-Free Yogurt
App reference serving 150 g
- Protein foods
Lamb
App reference serving 100 g
- Vegetables
Leek
App reference serving 50 g
- Fruit
Lemon
App reference serving 50 g
- Protein foods
Lentils (red cooked)
App reference serving 50 g
- Vegetables
Lettuce
App reference serving 100 g
- Fruit
Lime
App reference serving 50 g
- Nuts and seeds
Macadamia Nuts
App reference serving 30 g
- Fruit
Mango
App reference serving 100 g
- Condiments
Maple Syrup (pure)
App reference serving 20 ml
- Condiments
Mayonnaise
App reference serving 15 g
- Dairy and alternatives
Milk
App reference serving 200 ml
- Grains and breads
Millet
App reference serving 150 g
- Vegetables
Mushroom
App reference serving 75 g
- Fruit
Nectarine
App reference serving 100 g
- Dairy and alternatives
Oat Milk (homemade)
App reference serving 200 ml
- Grains and breads
Oatmeal
App reference serving 40 g
- Vegetables
Okra
App reference serving 75 g
- Oils
Olive Oil
App reference serving 10 ml
- Vegetables
Onion
App reference serving 50 g
- Fruit
Orange
App reference serving 100 g
- Herbs and spices
Oregano
App reference serving 5 g
- Fruit
Papaya
App reference serving 100 g
- Herbs and spices
Paprika
App reference serving 5 g
- Dairy and alternatives
Parmesan Cheese
App reference serving 40 g
- Vegetables
Parsnip
App reference serving 50 g
- Vegetables
Parsnip (small)
App reference serving 75 g
- Fruit
Passionfruit
App reference serving 75 g
- Grains and breads
Pasta (wheat)
App reference serving 180 g
- Fruit
Peach
App reference serving 100 g
- Vegetables
Peas (sugar snap)
App reference serving 75 g
- Nuts and seeds
Pecans
App reference serving 30 g
- Nuts and seeds
Pine Nuts
App reference serving 30 g
- Fruit
Pineapple
App reference serving 80 g
- Fruit
Plum
App reference serving 66 g
- Grains and breads
Polenta
App reference serving 150 g
- Protein foods
Pork
App reference serving 100 g
- Fruit
Prunes
App reference serving 30 g
- Nuts and seeds
Pumpkin Seeds
App reference serving 30 g
- Grains and breads
Quinoa
App reference serving 150 g
- Vegetables
Radish
App reference serving 100 g
- Fruit
Raisins
App reference serving 30 g
- Fruit
Raspberries
App reference serving 75 g
- Grains and breads
Rice (brown)
App reference serving 150 g
- Grains and breads
Rice (white)
App reference serving 150 g
- Dairy and alternatives
Rice Milk
App reference serving 200 ml
- Grains and breads
Rice Pasta
App reference serving 180 g
- Herbs and spices
Rosemary
App reference serving 5 g
- Vegetables
Rutabaga
App reference serving 100 g
- Grains and breads
Rye
App reference serving 30 g
- Protein foods
Salmon
App reference serving 100 g
- Herbs and spices
Salt
App reference serving 5 g
- Vegetables
Seaweed (nori)
App reference serving 5 g
- Protein foods
Shrimp
App reference serving 100 g
- Grains and breads
Sourdough Bread
App reference serving 30 g
- Condiments
Soy Sauce
App reference serving 10 ml
- Vegetables
Spinach
App reference serving 75 g
- Fruit
Strawberries
App reference serving 75 g
- Nuts and seeds
Sunflower Seeds
App reference serving 30 g
- Vegetables
Sweet Potato
App reference serving 70 g
- Vegetables
Swiss Chard
App reference serving 75 g
- Condiments
Tamari (gluten-free)
App reference serving 10 ml
- Protein foods
Tempeh
App reference serving 100 g
- Herbs and spices
Thyme
App reference serving 5 g
- Protein foods
Tofu (firm)
App reference serving 100 g
- Vegetables
Tomato
App reference serving 75 g
- Protein foods
Tuna
App reference serving 100 g
- Protein foods
Turkey
App reference serving 100 g
- Herbs and spices
Turmeric
App reference serving 5 g
- Vegetables
Turnip
App reference serving 100 g
- Nuts and seeds
Walnuts
App reference serving 30 g
- Fruit
Watermelon
App reference serving 150 g
- Grains and breads
Wheat Bread
App reference serving 30 g
- Dairy and alternatives
Yogurt (regular)
App reference serving 150 g
- Vegetables
Zucchini
App reference serving 75 g
No foods match those filters. Try another name or rating.
USING THE LIST
Keep track of your own portions
People can respond differently to the same food. In Bloat Gone you can record what you ate, how much and any symptoms, then take that history to a clinician or dietitian. This list cannot diagnose a condition or tell you which diet changes to make.
The IBS food diary guide covers what to log. You can also read about FODMAP stacking in a meal and how to review possible food triggers across several entries.