The food guide

What can I actually eat?

FODMAP, in plain language. No science degree required. Here's a simple traffic-light guide to what's usually fine, what depends, and what tends to cause trouble.

Usually fine
  • plain meat, chicken, fish, eggs
  • rice, oats, quinoa
  • carrots, potatoes, cucumber, courgette, spinach
  • firm bananas, blueberries, strawberries, oranges, kiwi
  • lactose-free milk, almond milk, hard cheese
Careful — depends on how much
  • sourdough bread
  • oats in bigger bowls
  • some cheeses
  • well-rinsed tinned chickpeas or lentils, small amounts
  • even safe fruit tips over if you double up
The usual suspects
  • garlic, onion, leek, spring onion
  • wheat, rye, regular pasta
  • apple, pear, mango, watermelon, dried fruit
  • milk, soft cheese, yoghurt
  • beans and most lentils
  • honey
  • mushrooms, cauliflower

Portion size changes everything — even a "safe" food can tip over if you eat a lot. This is a plain-language starting point, not a clinical chart. For exact amounts, the Monash FODMAP app is the gold standard, and always check with your doctor or dietitian.