76 safe foods, 18 to avoid. Based on Monash University research.
99 foods
Banana (firm/unripe)
1 small banana
Banana (ripe/overripe)
1 medium ripe banana
Blueberries
28 blueberries
Strawberries
5 medium strawberries
Raspberries
10 raspberries
Orange
1 medium orange
Mandarin / Clementine
2 small mandarins
Kiwi fruit (green)
2 medium kiwi fruits
Grapes
1 cup (28 grapes)
Pineapple
1 cup chunks
Cantaloupe / Rockmelon
1 cup cubed
Apple
1 medium apple
Pear
1 medium pear
Mango
½ cup sliced
Watermelon
Avocado
⅛ avocado (30g)
Lemon / Lime
Juice of 1 lemon
Dried Cranberries
1 tbsp (13g)
Carrot
1 medium carrot
Cucumber
Tomato
1 medium tomato
Red Bell Pepper / Capsicum
½ medium pepper
Baby Spinach
2 large handfuls
Lettuce (iceberg/cos)
1 cup shredded
Potato
1 medium potato
Sweet Potato
½ cup cubed
Zucchini / Courgette
½ medium zucchini
Eggplant / Aubergine
Bok Choy / Pak Choi
Green Beans
15 green beans
Broccoli (small serve)
¾ cup florets
Broccoli (large serve)
1½ cups florets
Spring Onion (green tops only)
¾ cup chopped green tops
Onion (white/brown/red)
½ medium onion
Garlic
3 cloves
Garlic-Infused Oil
1 tablespoon
Leek
½ leek (green tops)
Mushroom (button/cremini)
1 cup sliced
Cauliflower
1 cup florets
Sweetcorn (canned, drained)
¼ cup kernels
Pumpkin / Butternut Squash
Celery
½ small stalk
White Rice (cooked)
1 cup cooked
Brown Rice (cooked)
Oats (rolled, uncooked)
½ cup dry oats
Quinoa (cooked)
Gluten-Free Bread
2 slices
Sourdough Spelt Bread
Wheat Bread (regular)
Gluten-Free Pasta (cooked)
Wheat Pasta (cooked)
Rice Crackers (plain)
6–8 plain rice crackers
Corn Thins
2 corn thins
Lactose-Free Milk
1 cup (250ml)
Almond Milk (commercial)
Soy Milk (protein-based / calcium-enriched)
Soy Milk (whole soy / soya bean)
Oat Milk
Small serve (100ml)
Cow's Milk (regular)
1 cup
Cheddar Cheese
2 thin slices (40g)
Brie / Camembert
Feta Cheese
¼ cup crumbled
Yogurt (regular, full-fat)
¾ cup
Yogurt (lactose-free)
Butter
1½ tbsp
Chicken Breast
1 medium breast
Salmon (fresh/canned)
1 fillet
Tuna (canned in springwater)
1 small can
Eggs
1 large egg
Beef (mince/ground)
150g raw mince
Tofu (firm/extra-firm)
¾ cup cubed
Tofu (silken/soft)
⅓ cup
Tempeh
100g
Chickpeas (canned, drained)
¼ cup
Lentils (canned, drained)
Kidney Beans (canned)
Edamame (frozen, shelled)
½ cup
Almonds
10 almonds
Peanuts
28 peanuts
Walnuts
10 walnut halves
Macadamia Nuts
15 nuts
Cashews
10 cashews
Pumpkin Seeds (pepitas)
2 tablespoons
Chia Seeds
Peanut Butter (natural)
Maple Syrup (pure)
Honey
Soy Sauce (tamari)
Olive Oil
Mustard (Dijon/wholegrain)
2 teaspoons
Tomato Sauce / Ketchup
Mayonnaise
Water
1 glass
Black Coffee
Peppermint Tea
1 cup brewed
Green Tea
Orange Juice (fresh)
Wine (red/white)
1 glass (150ml)
Chamomile Tea
1 cup (weak brew <3 mins)
Data based on Monash University FODMAP research. The official Monash app has the full database.