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source-dataset redistribution rights are not asserted."}},{"id":"F43MMBAWDO","slug":"biscuit-cookie-gluten-free-chocolate-cookies-sch-r","name":"Biscuit / Cookie, gluten free, Chocolate Cookies, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-chocolate-cookies-sch-r","servings":{"low":{"title":"1 serve (1 biscuit)","grams":13,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2171,"carbs":65,"fat":27,"saturatedFat":18,"fiber":0,"sugar":26,"protein":3,"energyKcal":518.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"C6V8YWBSED","slug":"biscuit-cookie-gluten-free-cookie-os-sch-r","name":"Biscuit / Cookie, gluten free, Cookie-O's, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-cookie-os-sch-r","servings":{"low":{"title":"1 serve (2 biscuits)","grams":32,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1942,"carbs":70,"fat":18,"saturatedFat":14,"fiber":0,"sugar":27,"protein":3.9,"energyKcal":464.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"M89L2WOJ12","slug":"biscuit-cookie-gluten-free-digestive-sch-r","name":"Biscuit / Cookie, gluten free, Digestive, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-digestive-sch-r","servings":{"low":{"title":"1 serve (5 biscuits)","grams":50,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2021,"carbs":62,"fat":22,"saturatedFat":9.9,"fiber":6.2,"sugar":21,"protein":6.1,"energyKcal":483},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"9FHGQBXT1M","slug":"biscuit-cookie-gluten-free-ginger-thins-sch-r","name":"Biscuit / Cookie, gluten free, Ginger Thins, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-ginger-thins-sch-r","servings":{"low":{"title":"1 serve (4 biscuits)","grams":18,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1995,"carbs":73,"fat":18,"saturatedFat":14,"fiber":0,"sugar":18,"protein":4.3,"energyKcal":476.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"IM52517DEE","slug":"biscuit-cookie-gluten-free-ladyfingers-sch-r","name":"Biscuit / Cookie, gluten free, Ladyfingers, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-ladyfingers-sch-r","servings":{"low":{"title":"1 serve (2 biscuits)","grams":33,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1634,"carbs":72,"fat":7.5,"saturatedFat":1.5,"fiber":0,"sugar":33,"protein":9,"energyKcal":390.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"AYIUWDYVEC","slug":"biscuit-cookie-gluten-free-oatmeal-cookies-sch-r","name":"Biscuit / Cookie, gluten free, Oatmeal Cookies, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-oatmeal-cookies-sch-r","servings":{"low":{"title":"1 serve (1 biscuit)","grams":13,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2039,"carbs":63,"fat":23,"saturatedFat":14,"fiber":0,"sugar":26,"protein":5,"energyKcal":487.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"H9RAXIBG88","slug":"biscuit-cookie-gluten-free-oatmeal-digestives-sch-r","name":"Biscuit / Cookie, gluten free, Oatmeal Digestives, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-oatmeal-digestives-sch-r","servings":{"low":{"title":"1 serve (2 biscuits)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2008,"carbs":68,"fat":20,"saturatedFat":15,"fiber":0,"sugar":11,"protein":5.1,"energyKcal":479.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4YEU6PR55K","slug":"biscuit-cookie-gluten-free-piruett-chocolate-sch-r","name":"Biscuit / Cookie, gluten free, Piruett, Chocolate, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-piruett-chocolate-sch-r","servings":{"low":{"title":"1 serve (1 biscuit)","grams":14,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1990,"carbs":73,"fat":18,"saturatedFat":15,"fiber":0,"sugar":22,"protein":3.6,"energyKcal":475.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"9I3NFKR9PK","slug":"biscuit-cookie-gluten-free-piruett-salted-caramel-sch-r","name":"Biscuit / Cookie, gluten free, Piruett, Salted Caramel, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-piruett-salted-caramel-sch-r","servings":{"low":{"title":"1 serve (1 biscuit)","grams":14,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1973,"carbs":71,"fat":19,"saturatedFat":15,"fiber":0,"sugar":26,"protein":3.3,"energyKcal":471.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"DGMZID9BSX","slug":"biscuit-cookie-gluten-free-savoiardi-sch-r","name":"Biscuit / Cookie, gluten free, Savoiardi, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-savoiardi-sch-r","servings":{"low":{"title":"1 serve (2 biscuits)","grams":33,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1604,"carbs":70,"fat":7,"saturatedFat":2.2,"fiber":1.1,"sugar":32,"protein":8.6,"energyKcal":383.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"GIGYOJ3C0E","slug":"biscuit-cookie-gluten-free-savoury-digestive-sch-r","name":"Biscuit / Cookie, gluten free, Savoury Digestive, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-savoury-digestive-sch-r","servings":{"low":{"title":"1 serve (2 biscuits)","grams":18,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1992,"carbs":74,"fat":18,"saturatedFat":14,"fiber":0,"sugar":12,"protein":3.3,"energyKcal":476.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"NZWX6MJTK5","slug":"biscuit-cookie-gluten-free-vanilla-flavoured-biscuits-sch-r","name":"Biscuit / Cookie, gluten free, Vanilla Flavoured Biscuits, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-gluten-free-vanilla-flavoured-biscuits-sch-r","servings":{"low":{"title":"1 serve (1 biscuit)","grams":13,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2135,"carbs":67,"fat":26,"saturatedFat":18,"fiber":0,"sugar":23,"protein":1.5,"energyKcal":510.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"E19SEC3M7H","slug":"biscuit-cookie-plain","name":"Biscuit / Cookie, plain","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-plain","servings":{"low":{"title":"1 serve (2 biscuits)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. 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We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2110,"carbs":70,"fat":22,"saturatedFat":10,"fiber":1.5,"sugar":28.5,"protein":5.5,"energyKcal":504.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"SX25J9WM9N","slug":"blackened-shrimp-grits-with-zucchini-peppers-prepared-meal-delivery-modifyhealth","name":"Blackened Shrimp & Grits with Zucchini & Peppers, Prepared Meal Delivery, ModifyHealth","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/blackened-shrimp-grits-with-zucchini-peppers-prepared-meal-delivery-modifyhealth","servings":{"low":{"title":"1 serve","grams":298,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":490,"carbs":9.7,"fat":7,"saturatedFat":2.3,"fiber":1.3,"sugar":1,"protein":5,"energyKcal":117.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"SWQ0HBRZSA","slug":"blueberry-rice-porridge-with-almonds-prepared-meal-delivery-modifyhealth","name":"Blueberry Rice Porridge with Almonds, Prepared Meal Delivery, ModifyHealth","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/blueberry-rice-porridge-with-almonds-prepared-meal-delivery-modifyhealth","servings":{"low":{"title":"1 serve","grams":243,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":442.52,"carbs":21.95,"fat":1.96,"saturatedFat":0.19,"fiber":2.35,"sugar":5.09,"protein":1.96,"energyKcal":105.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"TV3EIE7T7V","slug":"bok-choy-raw","name":"Bok choy, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bok-choy-raw","servings":{"low":{"title":"1 serve (1 small or 1 cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (11/3 cups)","grams":98,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (2 cups)","grams":148,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":79,"carbs":0.6,"fat":0.2,"saturatedFat":0,"fiber":2.4,"sugar":0.6,"protein":2.5,"energyKcal":18.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"TRN3Z54V7A","slug":"braised-beef-brown-butter-mashed-sweet-potato-and-herb-green-bean-prepared-meal-","name":"Braised Beef, Brown Butter Mashed Sweet Potato and Herb Green Bean, Prepared Meal Delivery, ModifyHealth","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/braised-beef-brown-butter-mashed-sweet-potato-and-herb-green-bean-prepared-meal-","servings":{"low":{"title":"1 serve","grams":400,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":510,"carbs":8.36,"fat":4.5,"saturatedFat":2.25,"fiber":1.9,"sugar":2,"protein":9.6,"energyKcal":121.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"72VG8MAIHS","slug":"braised-moroccan-chicken-prepared-meal-delivery-we-feed-you","name":"Braised Moroccan Chicken, Prepared Meal Delivery, We Feed You","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/braised-moroccan-chicken-prepared-meal-delivery-we-feed-you","servings":{"low":{"title":"1 serve","grams":225,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":387,"carbs":3.8,"fat":3.2,"saturatedFat":0.9,"fiber":1.8,"sugar":3,"protein":11,"energyKcal":92.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"S3IRQ4TF33","slug":"bran-oat-unprocessed-uncooked","name":"Bran, oat, unprocessed, uncooked","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bran-oat-unprocessed-uncooked","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":22,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1533,"carbs":50.3,"fat":7,"saturatedFat":1.2,"fiber":15.5,"sugar":2.7,"protein":17.3,"energyKcal":366.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"P8Y0F9LBH1","slug":"bran-rice-unprocessed-uncooked","name":"Bran, rice, unprocessed, uncooked","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bran-rice-unprocessed-uncooked","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":16,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1644,"carbs":27,"fat":20,"saturatedFat":3,"fiber":25.5,"sugar":0.7,"protein":14,"energyKcal":392.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"OD0MSCLPNY","slug":"brandy","name":"Brandy","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/brandy","servings":{"low":{"title":"1 serve (1 shot)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nAlcohol is an irritant to the gut and a limited intake is advised."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":907,"carbs":0,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":0,"energyKcal":216.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"YMODOVDOLP","slug":"bread-crumbs-gluten-free-sch-r","name":"Bread Crumbs, gluten free, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-crumbs-gluten-free-sch-r","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":null,"carbs":70,"fat":13.3,"saturatedFat":5,"fiber":6.7,"sugar":3.3,"protein":6.7,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RA329IXH27","slug":"bread-crumbs-panko","name":"Bread crumbs, Panko","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-crumbs-panko","servings":{"low":{"title":"1 serve (1/3 cup)","grams":25,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (1¾ cups)","grams":102,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (2 cups)","grams":121,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1545,"carbs":68.9,"fat":3.6,"saturatedFat":1.1,"fiber":0,"sugar":2.6,"protein":13.7,"energyKcal":369.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"HGCX9BLHP0","slug":"bread-100-spelt-sourdough-bread-in-wa","name":"Bread, 100% Spelt Sourdough Bread, Inéwa","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-100-spelt-sourdough-bread-in-wa","servings":{"low":{"title":"1 serve (2 slices)","grams":73,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1145,"carbs":52.1,"fat":2.7,"saturatedFat":0,"fiber":5.5,"sugar":0,"protein":9.6,"energyKcal":273.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ZP2CZX81VF","slug":"bread-5-seed-sourdough-bread-organic-the-pocket-storehouse","name":"Bread, 5 Seed Sourdough Bread, Organic, The Pocket Storehouse","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-5-seed-sourdough-bread-organic-the-pocket-storehouse","servings":{"low":{"title":"1 serve (2 slices)","grams":72,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":666,"carbs":34.86,"fat":4.17,"saturatedFat":0.56,"fiber":4.9,"sugar":1.94,"protein":7.92,"energyKcal":159.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"P1Z9CNU2SI","slug":"bread-authentic-wheat-sourdough-bread-the-pocket-storehouse","name":"Bread, Authentic Wheat Sourdough Bread, The Pocket Storehouse","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-authentic-wheat-sourdough-bread-the-pocket-storehouse","servings":{"low":{"title":"1 serve (2 slices)","grams":72,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":816,"carbs":55.56,"fat":0.83,"saturatedFat":0.28,"fiber":2.3,"sugar":2.5,"protein":9.58,"energyKcal":195},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4CJ8YKJDPE","slug":"bread-bagels-100-spelt-in-wa","name":"Bread, Bagels, 100% Spelt, Inéwa","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-bagels-100-spelt-in-wa","servings":{"low":{"title":"1 serve (1 bagel)","grams":110,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1293.24,"carbs":47.27,"fat":7.27,"saturatedFat":0.73,"fiber":3.64,"sugar":0,"protein":9.09,"energyKcal":309.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"FXP84SOW7J","slug":"bread-corn","name":"Bread, corn","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-corn","servings":{"low":{"title":"1 serve (1 slice)","grams":35,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (3½ slices)","grams":125,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (4 slices)","grams":142,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1104,"carbs":50,"fat":1.4,"saturatedFat":0,"fiber":2.9,"sugar":1.4,"protein":8.6,"energyKcal":263.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"E39H8L4629","slug":"bread-english-breakfast-muffins-wheat-and-soy","name":"Bread, English / Breakfast muffins (wheat and soy)","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-english-breakfast-muffins-wheat-and-soy","servings":{"low":{"title":"1 serve (1 muffin)","grams":67,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (11/3 muffins)","grams":91,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (12/3 muffins)","grams":106,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":870,"carbs":36.4,"fat":2.3,"saturatedFat":1,"fiber":4.2,"sugar":2.4,"protein":7.9,"energyKcal":207.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2CT6VGI170","slug":"bread-gluten-free-rice-corn-tapioca","name":"Bread, gluten free (rice, corn, tapioca)","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-gluten-free-rice-corn-tapioca","servings":{"low":{"title":"1 serve (2 slices)","grams":52,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (21/3 slices)","grams":61,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (3 slices)","grams":82,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1163,"carbs":60.7,"fat":0.4,"saturatedFat":0.2,"fiber":0.3,"sugar":10.3,"protein":7.4,"energyKcal":278},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"K43PQLEYHK","slug":"bread-gluten-free-rice-sourdough","name":"Bread, gluten free (rice), sourdough","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/bread-gluten-free-rice-sourdough","servings":{"low":{"title":"1 serve (2 slices)","grams":70,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\n The traditional sourdough process used to make this bread breaks down the Oligos-fructans to make this product low in FODMAPs."},"moderate":{"title":"Moderate serve (3 slices)","grams":108,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (3½ slices)","grams":128,"comment":"This serving size contains high amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (51/3 slices)","grams":123,"comment":"This serving size contains high amounts of FODMAPs. 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This food remains low in FODMAPs in a serving size of up to 500 grams."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":38,"carbs":1.2,"fat":1,"saturatedFat":0,"fiber":0,"sugar":0.5,"protein":0.7,"energyKcal":9.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"35HUTPTE15","slug":"broth-vegetable-broth-organic-gourmend-foods","name":"Broth, Vegetable Broth, organic, Gourmend Foods","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/broth-vegetable-broth-organic-gourmend-foods","servings":{"low":{"title":"1 serve (1 cup or 240 ml)","grams":240,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":52,"carbs":2,"fat":0,"saturatedFat":0,"fiber":0,"sugar":1,"protein":0,"energyKcal":12.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"QD54L6T0SB","slug":"brussels-sprouts-raw","name":"Brussels sprouts, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/brussels-sprouts-raw","servings":{"low":{"title":"1 serve (4 medium)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."},"moderate":{"title":"Moderate serve (7½ tablespoons)","grams":143,"comment":"This serving size contains moderate amounts of FODMAPs. 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Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (6½ cups)","grams":488,"comment":"This serving size contains moderate amounts of FODMAPs. 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Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (2 cups)","grams":194,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (2½ cups)","grams":244,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":89,"carbs":2.4,"fat":0.1,"saturatedFat":0,"fiber":2.4,"sugar":2.4,"protein":1.5,"energyKcal":21.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"PWUFO1HD7Z","slug":"cacao-nibs","name":"Cacao nibs","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/cacao-nibs","servings":{"low":{"title":"1 serve (1 teaspoon)","grams":3,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve","grams":125,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (1 cup)","grams":154,"comment":"This serving size contains high amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1240,"carbs":61,"fat":2,"saturatedFat":0.7,"fiber":1.5,"sugar":33,"protein":6.5,"energyKcal":296.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"CYBYTD7ROK","slug":"cake-gingerbread-gluten-free","name":"Cake, gingerbread, gluten free","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/cake-gingerbread-gluten-free","servings":{"low":{"title":"1 serve (2 slices)","grams":25,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1449,"carbs":79.4,"fat":1.6,"saturatedFat":0.3,"fiber":2.3,"sugar":47.2,"protein":3.5,"energyKcal":346.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RFOX52WXQ5","slug":"callaloo-canned-in-brine-drained","name":"Callaloo, canned in brine, drained","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/callaloo-canned-in-brine-drained","servings":{"low":{"title":"1 serve (¼ cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":227,"carbs":5,"fat":0.5,"saturatedFat":0,"fiber":0,"sugar":2,"protein":1.5,"energyKcal":54.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"FQDJAP3D2J","slug":"capers-in-vinegar-drained","name":"Capers, in vinegar, drained","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/capers-in-vinegar-drained","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":8,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":110,"carbs":1.4,"fat":0.6,"saturatedFat":0.2,"fiber":0,"sugar":0.5,"protein":2.2,"energyKcal":26.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"24V04AG1O5","slug":"capers-salted","name":"Capers, salted","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/capers-salted","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":8,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":155,"carbs":8.2,"fat":0.2,"saturatedFat":0,"fiber":1.5,"sugar":7.8,"protein":0.4,"energyKcal":37},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"SFEJX6YN1C","slug":"carambola-starfruit-raw","name":"Carambola / Starfruit, raw","category":"fruits","rating":"low","url":"https://www.fodmapibsdiet.com/foods/carambola-starfruit-raw","servings":{"low":{"title":"1 serve (1 medium)","grams":94,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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Do not add high FODMAP foods when cooking (e.g. garlic and onion)."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":623,"carbs":0,"fat":4.4,"saturatedFat":1.3,"fiber":0,"sugar":0,"protein":27.1,"energyKcal":148.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"WKNFUPFU7Y","slug":"chickpea-curry-prepared-meal-delivery-froyda","name":"Chickpea Curry, Prepared Meal Delivery, Froyda","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chickpea-curry-prepared-meal-delivery-froyda","servings":{"low":{"title":"1 serve","grams":250,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":337,"carbs":11.5,"fat":2.4,"saturatedFat":0.3,"fiber":0,"sugar":3.3,"protein":2.7,"energyKcal":80.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5HSFPH1XMG","slug":"chicory-leaves-greens-raw","name":"Chicory leaves / greens, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chicory-leaves-greens-raw","servings":{"low":{"title":"1 serve (½ cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (11/3 cups)","grams":195,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (2 cups)","grams":295,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":67,"carbs":0.8,"fat":0.2,"saturatedFat":0,"fiber":1.8,"sugar":0.7,"protein":1.8,"energyKcal":16},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"S6UKANJN44","slug":"chile-green-peeled-deseeded","name":"Chile, green, peeled, deseeded","category":"legumes-nuts","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chile-green-peeled-deseeded","servings":{"low":{"title":"1 serve (1 medium)","grams":61,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods. Please note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (4 medium)","grams":219,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (5 medium)","grams":269,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":null,"carbs":10.5,"fat":0,"saturatedFat":0,"fiber":1.8,"sugar":7,"protein":1.8,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"3XBNN0LF0T","slug":"chilli-chili-green-mild-chopped-canned","name":"Chilli / Chili, green, mild, chopped, canned","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chilli-chili-green-mild-chopped-canned","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":28,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nThis food contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":88,"carbs":4.6,"fat":0.27,"saturatedFat":0,"fiber":1.7,"sugar":2,"protein":0.72,"energyKcal":21},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LM8QV51UUW","slug":"chilli-chili-green-whole-raw","name":"Chilli / Chili, green, whole, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chilli-chili-green-whole-raw","servings":{"low":{"title":"1 serve (1 medium)","grams":28,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods. Please note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (8¾ medium)","grams":244,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (11 medium)","grams":307,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":181,"carbs":1,"fat":0.3,"saturatedFat":0,"fiber":12.9,"sugar":1,"protein":2.8,"energyKcal":43.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"EEF8TID3BU","slug":"chilli-chili-habanero-red-whole-raw","name":"Chilli / Chili, Habanero, red, whole, raw","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chilli-chili-habanero-red-whole-raw","servings":{"low":{"title":"1 serve (1 medium)","grams":11,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods. Please note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (2½ medium)","grams":28,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (3½ medium)","grams":38,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":167,"carbs":7,"fat":0,"saturatedFat":0,"fiber":2,"sugar":4,"protein":0,"energyKcal":39.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"37ZCJO7B26","slug":"chilli-chili-poblano-whole-raw","name":"Chilli / Chili, Poblano, whole, raw","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chilli-chili-poblano-whole-raw","servings":{"low":{"title":"1 serve (1 medium)","grams":50,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods. Please note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (61/3 medium)","grams":317,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (81/3 medium)","grams":417,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":84,"carbs":4.6,"fat":0.2,"saturatedFat":0.1,"fiber":1.7,"sugar":2.4,"protein":0.9,"energyKcal":20.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"B3PM2R5YOH","slug":"chilli-chili-red-whole-raw","name":"Chilli / Chili, red, whole, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chilli-chili-red-whole-raw","servings":{"low":{"title":"1 serve (2 medium)","grams":28,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods. Please note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (2 medium)","grams":33,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (2¾ medium)","grams":41,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":200,"carbs":4.2,"fat":0.4,"saturatedFat":0,"fiber":10.6,"sugar":4.2,"protein":1.4,"energyKcal":47.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"GGWZ15QSG6","slug":"chilli-con-carne-prepared-meal-delivery-field-doctor","name":"Chilli Con Carne, Prepared Meal Delivery, Field Doctor","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chilli-con-carne-prepared-meal-delivery-field-doctor","servings":{"low":{"title":"1 serve","grams":402,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":456,"carbs":9.95,"fat":3.98,"saturatedFat":0.82,"fiber":1.74,"sugar":1.74,"protein":7.2,"energyKcal":109},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"DO9600X6G6","slug":"chinese-shaoxing-cooking-wine","name":"Chinese / Shaoxing cooking wine","category":"beverages","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chinese-shaoxing-cooking-wine","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":42,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (½ cup)","grams":130,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (2/3 cup)","grams":164,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":113,"carbs":4.2,"fat":0.5,"saturatedFat":0.1,"fiber":0,"sugar":1.8,"protein":1.1,"energyKcal":27},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"P23V2GS3NQ","slug":"chinese-spiced-lamb-with-green-veggies-peanuts-brown-rice-prepared-meal-delivery","name":"Chinese Spiced Lamb with Green Veggies, Peanuts, Brown Rice, Prepared Meal Delivery, We Feed You","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chinese-spiced-lamb-with-green-veggies-peanuts-brown-rice-prepared-meal-delivery","servings":{"low":{"title":"1 serve","grams":340,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":471,"carbs":12.7,"fat":2.8,"saturatedFat":0.6,"fiber":1.6,"sugar":0.9,"protein":8.3,"energyKcal":112.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"3ZO1W13EY0","slug":"chips-corn-original","name":"Chips, corn, original","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chips-corn-original","servings":{"low":{"title":"1 serve","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2389,"carbs":57.14,"fat":35.71,"saturatedFat":5.36,"fiber":3.57,"sugar":0,"protein":7.14,"energyKcal":571},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"DZA9398XXH","slug":"chips-corn-plain","name":"Chips, corn, plain","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chips-corn-plain","servings":{"low":{"title":"1 serve (1 small packet)","grams":50,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2140,"carbs":59.4,"fat":26.6,"saturatedFat":2.3,"fiber":0,"sugar":1,"protein":6.3,"energyKcal":511.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"7YAYYB1NB1","slug":"chips-potato-crisps-plain","name":"Chips, potato crisps, plain","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chips-potato-crisps-plain","servings":{"low":{"title":"1 serve (1 small packet)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":669.4,"carbs":15,"fat":10,"saturatedFat":1.5,"fiber":1,"sugar":0.1,"protein":2,"energyKcal":160},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"93VEXVP78B","slug":"chips-potato-straws-salted","name":"Chips, potato straws, salted","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chips-potato-straws-salted","servings":{"low":{"title":"1 serve (1 small packet)","grams":22,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":550,"carbs":12.3,"fat":8.3,"saturatedFat":3.9,"fiber":0.8,"sugar":0.8,"protein":1.8,"energyKcal":131.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8FVETXZYKC","slug":"cho-cho-chayote-choko-raw","name":"Cho Cho / Chayote / Choko, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/cho-cho-chayote-choko-raw","servings":{"low":{"title":"1 serve (½ cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":87,"carbs":3.6,"fat":0.2,"saturatedFat":0,"fiber":1.4,"sugar":3.1,"protein":0.5,"energyKcal":20.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2DPNL1E8AK","slug":"chocolate-dark","name":"Chocolate, dark","category":"sweets","rating":"low","url":"https://www.fodmapibsdiet.com/foods/chocolate-dark","servings":{"low":{"title":"1 serve (5 squares or ½ small bar)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."},"moderate":{"title":"Moderate serve (1 bar or 14 squares)","grams":80,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (20 squares)","grams":125,"comment":"This serving size contains high amounts of FODMAPs. 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source-dataset redistribution rights are not asserted."}},{"id":"G11GP3KW57","slug":"crackers-love-crackers-beetroot-sesame-rozas-gourmet","name":"Crackers, Love Crackers, Beetroot & Sesame, Roza's Gourmet","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/crackers-love-crackers-beetroot-sesame-rozas-gourmet","servings":{"low":{"title":"1 serve (5 crackers)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1700,"carbs":87.8,"fat":3.6,"saturatedFat":1.1,"fiber":0,"sugar":2.2,"protein":5,"energyKcal":406.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"7DLYT5UA5W","slug":"crackers-naked-crackers-poppyseed-chia-rozas-gourmet","name":"Crackers, Naked Crackers, Poppyseed & Chia, Roza's Gourmet","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/crackers-naked-crackers-poppyseed-chia-rozas-gourmet","servings":{"low":{"title":"1 serve (5 crackers)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1660,"carbs":86.4,"fat":3.4,"saturatedFat":0.9,"fiber":0,"sugar":0,"protein":7.3,"energyKcal":396.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ZF40KS180C","slug":"cream-pure-regular-fat","name":"Cream, pure, regular fat","category":"dairy","rating":"low","url":"https://www.fodmapibsdiet.com/foods/cream-pure-regular-fat","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day. Please note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."},"moderate":{"title":"Moderate serve (¼ cup or 60 ml)","grams":63,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve","grams":223,"comment":"This serving size contains high amounts of FODMAPs. 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Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."},"moderate":{"title":"Moderate serve (¼ cup or 60 ml)","grams":80,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1414,"carbs":2,"fat":36.3,"saturatedFat":23.5,"fiber":0,"sugar":2,"protein":1.9,"energyKcal":338},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RY8O0UODDM","slug":"cream-thickened-lactose-free-regular-fat","name":"Cream, thickened, lactose free, regular fat","category":"dairy","rating":"low","url":"https://www.fodmapibsdiet.com/foods/cream-thickened-lactose-free-regular-fat","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nPlease note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1448,"carbs":3.4,"fat":36.3,"saturatedFat":23.6,"fiber":0.1,"sugar":3.4,"protein":2.7,"energyKcal":346.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"NX1XCV4L3E","slug":"cream-whipped-fresh","name":"Cream, whipped, fresh","category":"dairy","rating":"low","url":"https://www.fodmapibsdiet.com/foods/cream-whipped-fresh","servings":{"low":{"title":"1 serve (½ cup or 125 ml)","grams":60,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."},"moderate":{"title":"Moderate serve (2 cups)","grams":200,"comment":"This serving size contains moderate amounts of FODMAPs. 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source-dataset redistribution rights are not asserted."}},{"id":"F6QB7U5TF5","slug":"crispbread-gluten-free-chia-super-crispbread-sch-r","name":"Crispbread, gluten free, Chia Super Crispbread, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/crispbread-gluten-free-chia-super-crispbread-sch-r","servings":{"low":{"title":"1 serve (2 crispbreads)","grams":28,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1516,"carbs":73,"fat":3.2,"saturatedFat":0.4,"fiber":9,"sugar":0.5,"protein":5,"energyKcal":362.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5C2VMK6R9S","slug":"crispbread-gluten-free-crispbread-with-poppy-seeds-sch-r","name":"Crispbread, gluten free, Crispbread with Poppy Seeds, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/crispbread-gluten-free-crispbread-with-poppy-seeds-sch-r","servings":{"low":{"title":"1 serve (2 crispbreads)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1547,"carbs":74,"fat":3.6,"saturatedFat":0.5,"fiber":11,"sugar":2.7,"protein":3.9,"energyKcal":369.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; 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This is a gluten-free flour which tend to be low in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1422,"carbs":65.4,"fat":2.9,"saturatedFat":0.6,"fiber":6.4,"sugar":1.4,"protein":11.9,"energyKcal":339.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"XJDCS8H07Q","slug":"flour-cassava","name":"Flour, cassava","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/flour-cassava","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nProducts made using this flour tend to be low in FODMAPs. 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This is a gluten-free flour which tend to be low in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1475,"carbs":90,"fat":1,"saturatedFat":0.1,"fiber":8,"sugar":5,"protein":1,"energyKcal":352.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"KS2H6CVHBH","slug":"flour-corn-masa-harina-masa-lista","name":"Flour, corn, masa harina / masa lista ","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/flour-corn-masa-harina-masa-lista","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nProducts made using this flour tend to be low in FODMAPs. 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However, it is important to note that other ingredients added during the food processing as well as the type of food processing used may increase the FODMAP content of the final product. Be sure that only other low FODMAP ingredients are added. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content. This is a gluten-free flour which tend to be low in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1412,"carbs":75,"fat":1,"saturatedFat":1,"fiber":12,"sugar":1,"protein":3.2,"energyKcal":337.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2AWINSJ94D","slug":"flour-maize-corn","name":"Flour, maize / corn","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/flour-maize-corn","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nProducts made using this flour tend to be low in FODMAPs. However, it is important to note that other ingredients added during the food processing as well as the type of food processing used may increase the FODMAP content of the final product. Be sure that only other low FODMAP ingredients are added. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content. This is a gluten-free flour which tend to be low in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1380.7,"carbs":70,"fat":0,"saturatedFat":0,"fiber":10,"sugar":0,"protein":10,"energyKcal":330},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2C2S2APYMO","slug":"flour-maize-cornflour-corn-starch","name":"Flour, maize / cornflour / corn starch","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/flour-maize-cornflour-corn-starch","servings":{"low":{"title":"1 serve (5 tablespoons)","grams":100,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nProducts made using this flour tend to be low in FODMAPs. However, it is important to note that other ingredients added during the food processing as well as the type of food processing used may increase the FODMAP content of the final product. Be sure that only other low FODMAP ingredients are added. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content. This is a gluten-free flour which tend to be low in FODMAPs."},"moderate":{"title":"Moderate serve (11/3 cups)","grams":328,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (1½ cups)","grams":384,"comment":"This serving size contains high amounts of FODMAPs. 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However, it is important to note that other ingredients added during the food processing as well as the type of food processing used may increase the FODMAP content of the final product. Be sure that only other low FODMAP ingredients are added. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content. 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However, it is important to note that other ingredients added during the food processing as well as the type of food processing used may increase the FODMAP content of the final product. Be sure that only other low FODMAP ingredients are added. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content. This is a gluten-free flour which tend to be low in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1570,"carbs":72.5,"fat":3.75,"saturatedFat":0,"fiber":12.5,"sugar":0,"protein":12.5,"energyKcal":375.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ZC41L6KCHB","slug":"flour-vital-wheat-gluten","name":"Flour, vital wheat gluten","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/flour-vital-wheat-gluten","servings":{"low":{"title":"1 serve (¼ cup)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (½ cup)","grams":68,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1549,"carbs":13.8,"fat":1.9,"saturatedFat":0.3,"fiber":0.6,"sugar":0,"protein":75.2,"energyKcal":370.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BDJXR0J5D6","slug":"flour-yam-pounded","name":"Flour, yam, pounded","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/flour-yam-pounded","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nProducts made using this flour tend to be low in FODMAPs. However, it is important to note that other ingredients added during the food processing as well as the type of food processing used may increase the FODMAP content of the final product. Be sure that only other low FODMAP ingredients are added. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content. This is a gluten-free flour which tend to be low in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1460,"carbs":77.6,"fat":0.5,"saturatedFat":0.3,"fiber":4,"sugar":1.5,"protein":6.6,"energyKcal":348.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"EZ97TDC8QR","slug":"foie-gras","name":"Foie Gras","category":"meats","rating":"low","url":"https://www.fodmapibsdiet.com/foods/foie-gras","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nThis food is high in protein and does not contain carbohydrates (FODMAPs). Nutritional guidelines recommend that on average per day you should eat 2-3 serves of protein sources. Check the ingredients list for added high FODMAP ingredients (e.g. garlic and onion)."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1249,"carbs":1.3,"fat":24.7,"saturatedFat":8.3,"fiber":0,"sugar":0,"protein":17.8,"energyKcal":298.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"6ILP7RWNCL","slug":"fungus-white-back-black-dried","name":"Fungus, white back black, dried","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/fungus-white-back-black-dried","servings":{"low":{"title":"1 serve (½ cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":81,"carbs":2.4,"fat":0.2,"saturatedFat":0,"fiber":2.4,"sugar":0,"protein":2.6,"energyKcal":19.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"6MFENOPV4Q","slug":"galangal-peeled-raw","name":"Galangal, peeled, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/galangal-peeled-raw","servings":{"low":{"title":"1 serve (1 piece)","grams":18,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (13 cloves)","grams":39,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":0,"carbs":0,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":0,"energyKcal":0},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"980LR7AQU2","slug":"ghee-clarified-butter","name":"Ghee, clarified butter","category":"fats-oils","rating":"low","url":"https://www.fodmapibsdiet.com/foods/ghee-clarified-butter","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":19,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams..\n\nPlease note that this food is high in fat. 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source-dataset redistribution rights are not asserted."}},{"id":"IEP3J91MAJ","slug":"hydration-powder-cerasport-ex1-pomegranate-acai-flavor-stick-cera-products","name":"Hydration powder, Cerasport EX1®, Pomegranate Acai Flavor, stick, Cera Products","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/hydration-powder-cerasport-ex1-pomegranate-acai-flavor-stick-cera-products","servings":{"low":{"title":"1 serve (1 packet)","grams":12,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":null,"carbs":76.92,"fat":0,"saturatedFat":0,"fiber":0,"sugar":15.38,"protein":0,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5CUR7NWQGE","slug":"hydration-powder-cerasport-citrus-flavor-pouch-cera-products","name":"Hydration powder, Cerasport®, Citrus Flavor, pouch, Cera Products","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/hydration-powder-cerasport-citrus-flavor-pouch-cera-products","servings":{"low":{"title":"1 serve","grams":21,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":null,"carbs":95.24,"fat":0,"saturatedFat":0,"fiber":0,"sugar":19.05,"protein":0,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RACHUDP5V6","slug":"hydration-powder-cerasport-citrus-flavor-stick-cera-products","name":"Hydration powder, Cerasport®, Citrus Flavor, stick, Cera Products","category":"beverages","rating":"low","url":"https://www.fodmapibsdiet.com/foods/hydration-powder-cerasport-citrus-flavor-stick-cera-products","servings":{"low":{"title":"1 serve (1 packet)","grams":21,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":null,"carbs":95.24,"fat":0,"saturatedFat":0,"fiber":0,"sugar":19.05,"protein":0,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"UNUVOCXSEW","slug":"iced-tea-drink-citrus-freed-beverages","name":"Iced tea drink, Citrus, Freed Beverages","category":"beverages","rating":"low","url":"https://www.fodmapibsdiet.com/foods/iced-tea-drink-citrus-freed-beverages","servings":{"low":{"title":"1 serve (1 can)","grams":300,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":34,"carbs":1.3,"fat":0,"saturatedFat":0,"fiber":0.7,"sugar":1.1,"protein":0,"energyKcal":8.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"CXNCE8IDLT","slug":"iced-tea-drink-peach-freed-beverages","name":"Iced tea drink, Peach, Freed Beverages","category":"beverages","rating":"low","url":"https://www.fodmapibsdiet.com/foods/iced-tea-drink-peach-freed-beverages","servings":{"low":{"title":"1 serve (1 can)","grams":300,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":30,"carbs":1.3,"fat":0,"saturatedFat":0,"fiber":0.7,"sugar":1.1,"protein":0,"energyKcal":7.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"PJSPDFQURH","slug":"iced-tea-drink-raspberry-hibiscus-freed-beverages","name":"Iced tea drink, Raspberry + Hibiscus, Freed Beverages","category":"beverages","rating":"low","url":"https://www.fodmapibsdiet.com/foods/iced-tea-drink-raspberry-hibiscus-freed-beverages","servings":{"low":{"title":"1 serve (1 can)","grams":300,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":34,"carbs":1.5,"fat":0,"saturatedFat":0,"fiber":0.7,"sugar":1.3,"protein":0,"energyKcal":8.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"Y2B30OJHFE","slug":"idli-plain-cooked","name":"Idli, plain, cooked","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/idli-plain-cooked","servings":{"low":{"title":"1 serve (3 pieces)","grams":100,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (9 pieces)","grams":295,"comment":"This serving size contains moderate amounts of FODMAPs. 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We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":287,"carbs":15.4,"fat":0.2,"saturatedFat":0.1,"fiber":0,"sugar":15.4,"protein":1.1,"energyKcal":68.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"C1EQ6F58Q2","slug":"instant-jelly-strawberry-prepared","name":"Instant jelly, strawberry, prepared","category":"sweets","rating":"low","url":"https://www.fodmapibsdiet.com/foods/instant-jelly-strawberry-prepared","servings":{"low":{"title":"1 serve (1 cup)","grams":280,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. \n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":266,"carbs":14.6,"fat":0,"saturatedFat":0,"fiber":0,"sugar":14.6,"protein":1.1,"energyKcal":63.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"J5KJWY079V","slug":"italian-baked-chicken-with-brown-rice-and-broccoli-prepared-meal-delivery-we-fee","name":"Italian Baked Chicken with Brown Rice and Broccoli, Prepared Meal Delivery, We Feed You","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/italian-baked-chicken-with-brown-rice-and-broccoli-prepared-meal-delivery-we-fee","servings":{"low":{"title":"1 serve","grams":350,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":502,"carbs":11.7,"fat":2.6,"saturatedFat":0.5,"fiber":2,"sugar":1.7,"protein":10.6,"energyKcal":120},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"NYTPLX5LU4","slug":"italian-baked-chicken-prepared-meal-delivery-we-feed-you","name":"Italian Baked Chicken, Prepared Meal Delivery, We Feed You","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/italian-baked-chicken-prepared-meal-delivery-we-feed-you","servings":{"low":{"title":"1 serve","grams":225,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":0,"carbs":0,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":0,"energyKcal":0},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ODWPOE5SDP","slug":"jackfruit-young-canned-drained","name":"Jackfruit, young, canned, drained","category":"fruits","rating":"low","url":"https://www.fodmapibsdiet.com/foods/jackfruit-young-canned-drained","servings":{"low":{"title":"1 serve (½ cup)","grams":100,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":364,"carbs":13.5,"fat":0.2,"saturatedFat":0,"fiber":6,"sugar":0,"protein":1.5,"energyKcal":87},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"S4Y5Q3L85I","slug":"jalape-o-pickled-in-vinegar-drained","name":"Jalapeño, pickled in vinegar, drained","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/jalape-o-pickled-in-vinegar-drained","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":15,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nThis food contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":68,"carbs":2.5,"fat":0.2,"saturatedFat":0.1,"fiber":13.8,"sugar":0.3,"protein":0.7,"energyKcal":16.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"POSRX0MH2M","slug":"jamaican-chicken-with-lime-rice-roasted-carrots-green-beans-prepared-meal-delive","name":"Jamaican Chicken with Lime Rice, Roasted Carrots & Green Beans, Prepared Meal Delivery, We Feed You","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/jamaican-chicken-with-lime-rice-roasted-carrots-green-beans-prepared-meal-delive","servings":{"low":{"title":"1 serve","grams":350,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":495,"carbs":11.9,"fat":2.6,"saturatedFat":0.5,"fiber":1.7,"sugar":2.6,"protein":10.6,"energyKcal":118.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"VT845MG5JP","slug":"jelly-grass-canned","name":"Jelly, grass, canned","category":"sweets","rating":"low","url":"https://www.fodmapibsdiet.com/foods/jelly-grass-canned","servings":{"low":{"title":"1 serve (1 cup)","grams":270,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":50,"carbs":2,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":0,"energyKcal":12},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ZTXA7TY4DF","slug":"jerk-style-chicken-with-coconut-rice-beans-greens-prepared-meal-delivery-modifyh","name":"Jerk-Style Chicken with Coconut Rice, Beans & Greens, Prepared Meal Delivery, ModifyHealth","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/jerk-style-chicken-with-coconut-rice-beans-greens-prepared-meal-delivery-modifyh","servings":{"low":{"title":"1 serve","grams":313,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":548,"carbs":11.5,"fat":5.4,"saturatedFat":1.3,"fiber":2.2,"sugar":0.6,"protein":10.9,"energyKcal":131},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ODDCNG391V","slug":"jicama-peeled-raw","name":"Jicama, peeled, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/jicama-peeled-raw","servings":{"low":{"title":"1 serve (1/3 cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (1 cup)","grams":244,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (11/3 cups)","grams":307,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":309,"carbs":15.9,"fat":0.1,"saturatedFat":0,"fiber":1.8,"sugar":4.8,"protein":1.3,"energyKcal":73.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"FMD0048VFY","slug":"juice-cranberry-100","name":"Juice, cranberry, 100%","category":"beverages","rating":"low","url":"https://www.fodmapibsdiet.com/foods/juice-cranberry-100","servings":{"low":{"title":"1 serve (1 shot)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (4½ shots)","grams":140,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (6 shots)","grams":175,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":118,"carbs":4.5,"fat":0,"saturatedFat":0,"fiber":0,"sugar":3.9,"protein":0,"energyKcal":28.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"AUT10HXHNR","slug":"juice-lemon-freshly-squeezed","name":"Juice, lemon, freshly squeezed","category":"beverages","rating":"low","url":"https://www.fodmapibsdiet.com/foods/juice-lemon-freshly-squeezed","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":21,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (2/3 cup)","grams":178,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (1 cup)","grams":223,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":267,"carbs":14.9,"fat":0.1,"saturatedFat":0,"fiber":3.5,"sugar":28,"protein":0.8,"energyKcal":63.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"AM5VBRIINU","slug":"juice-lime-fresh","name":"Juice, lime, fresh","category":"beverages","rating":"low","url":"https://www.fodmapibsdiet.com/foods/juice-lime-fresh","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":21,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (1 cup)","grams":279,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (11/3 cup)","grams":350,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":91,"carbs":1.2,"fat":0.2,"saturatedFat":0,"fiber":0.2,"sugar":0.6,"protein":0.8,"energyKcal":21.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"V8B92PL9V5","slug":"juniper-berry-dried","name":"Juniper berry, dried","category":"fruits","rating":"low","url":"https://www.fodmapibsdiet.com/foods/juniper-berry-dried","servings":{"low":{"title":"1 serve (¼ teaspoon)","grams":1,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":38,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (¼ cup)","grams":50,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":188,"carbs":0,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":2,"energyKcal":44.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"92YKHZYMW0","slug":"just-bolognese-sauce-prepared-meal-delivery-we-feed-you","name":"Just Bolognese Sauce, Prepared Meal Delivery, We Feed You","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/just-bolognese-sauce-prepared-meal-delivery-we-feed-you","servings":{"low":{"title":"1 serve","grams":225,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":321,"carbs":3.9,"fat":1.9,"saturatedFat":0.7,"fiber":2.1,"sugar":3.2,"protein":9.7,"energyKcal":76.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RQINSO1TFE","slug":"kakadu-plum-powder","name":"Kakadu plum, powder","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/kakadu-plum-powder","servings":{"low":{"title":"1 serve (1 teaspoon)","grams":2,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":15,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (2½ tablespoons)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":990,"carbs":20,"fat":3.3,"saturatedFat":3.3,"fiber":70,"sugar":13.3,"protein":3.3,"energyKcal":236.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"VLDUB15GEJ","slug":"kale-tomato-frittata-prepared-meal-delivery-modifyhealth","name":"Kale & Tomato Frittata, Prepared Meal Delivery, ModifyHealth","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/kale-tomato-frittata-prepared-meal-delivery-modifyhealth","servings":{"low":{"title":"1 serve","grams":374,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":501.6,"carbs":5.53,"fat":7.3,"saturatedFat":2.4,"fiber":0.6,"sugar":1.5,"protein":8,"energyKcal":119.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"TPWHEERG3R","slug":"kale-pesto-pasta-prepared-meal-delivery-modifyhealth","name":"Kale Pesto Pasta, Prepared Meal Delivery, ModifyHealth","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/kale-pesto-pasta-prepared-meal-delivery-modifyhealth","servings":{"low":{"title":"1 serve","grams":379,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":629.3,"carbs":18.7,"fat":6.9,"saturatedFat":0.9,"fiber":2.1,"sugar":0.8,"protein":4.2,"energyKcal":150.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8DJRZPON8J","slug":"kale-preserved-in-brine-drained","name":"Kale, preserved in brine, drained","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/kale-preserved-in-brine-drained","servings":{"low":{"title":"1 serve (½ cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":102,"carbs":0.9,"fat":0.6,"saturatedFat":0,"fiber":0.3,"sugar":0.2,"protein":2.4,"energyKcal":24.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"J6EYM52ZZ0","slug":"kale-tuscan-raw","name":"Kale, Tuscan, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/kale-tuscan-raw","servings":{"low":{"title":"1 serve (½ cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (1½ cups)","grams":222,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (2 cups)","grams":275,"comment":"This serving size contains high amounts of FODMAPs. 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Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2930,"carbs":4.7,"fat":76.2,"saturatedFat":11.9,"fiber":0,"sugar":0,"protein":1.6,"energyKcal":700.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"26GYDKGWR8","slug":"mayonnaise-low-fat","name":"Mayonnaise, low fat","category":"fats-oils","rating":"low","url":"https://www.fodmapibsdiet.com/foods/mayonnaise-low-fat","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nThis food may contain high FODMAP ingredients. 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This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nThis food may contain high FODMAP ingredients. 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source-dataset redistribution rights are not asserted."}},{"id":"WWF0BECPB7","slug":"mediterranean-pasta-prepared-meal-delivery-gut-feelings","name":"Mediterranean Pasta, Prepared Meal Delivery, Gut Feelings","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/mediterranean-pasta-prepared-meal-delivery-gut-feelings","servings":{"low":{"title":"1 serve","grams":224,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":954,"carbs":27.2,"fat":11.2,"saturatedFat":1.6,"fiber":2.7,"sugar":0.4,"protein":6.7,"energyKcal":228},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"SHQX54C8AX","slug":"mexican-pulled-pork-prepared-meal-delivery-we-feed-you","name":"Mexican Pulled Pork, Prepared Meal Delivery, We Feed You","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/mexican-pulled-pork-prepared-meal-delivery-we-feed-you","servings":{"low":{"title":"1 serve","grams":225,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":396,"carbs":3.3,"fat":1.8,"saturatedFat":0.5,"fiber":1.2,"sugar":2.6,"protein":15.4,"energyKcal":94.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"G8WVTCUAC6","slug":"mexican-rice-ready-meal-no-bloat","name":"Mexican Rice, Ready Meal, No Bloat","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/mexican-rice-ready-meal-no-bloat","servings":{"low":{"title":"1 serve","grams":200,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":371,"carbs":17.3,"fat":0.5,"saturatedFat":0.1,"fiber":1.6,"sugar":3.9,"protein":2.6,"energyKcal":88.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LWUHD6RJVC","slug":"middle-eastern-beef-with-green-beans-goats-cheese-brown-rice-prepared-meal-deliv","name":"Middle Eastern Beef with Green Beans, Goats Cheese & Brown Rice, Prepared Meal Delivery, We Feed You","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/middle-eastern-beef-with-green-beans-goats-cheese-brown-rice-prepared-meal-deliv","servings":{"low":{"title":"1 serve","grams":350,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":564,"carbs":12.8,"fat":4.6,"saturatedFat":1.6,"fiber":2.5,"sugar":2.2,"protein":8.5,"energyKcal":134.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"UYTMYSWISE","slug":"milk-almond","name":"Milk, almond","category":"dairy","rating":"low","url":"https://www.fodmapibsdiet.com/foods/milk-almond","servings":{"low":{"title":"1 serve (1 cup)","grams":257,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":143,"carbs":2,"fat":2.7,"saturatedFat":0.2,"fiber":0.3,"sugar":1.9,"protein":0.6,"energyKcal":34.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"M2EC4Y6HAB","slug":"milk-almond-chocolate-flavoured-so-good-sanitarium","name":"Milk, Almond, Chocolate Flavoured, So Good™, Sanitarium","category":"beverages","rating":"low","url":"https://www.fodmapibsdiet.com/foods/milk-almond-chocolate-flavoured-so-good-sanitarium","servings":{"low":{"title":"1 serve (1 cup)","grams":250,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":170,"carbs":6,"fat":1.5,"saturatedFat":0.2,"fiber":0.5,"sugar":5.6,"protein":0.6,"energyKcal":40.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":362,"carbs":17.2,"fat":0.1,"saturatedFat":0,"fiber":3.7,"sugar":6.8,"protein":2.3,"energyKcal":86.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"E6GDT646ZB","slug":"potato-sweet-kumara-purple-unpeeled-raw","name":"Potato, sweet / kumara, purple, unpeeled, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/potato-sweet-kumara-purple-unpeeled-raw","servings":{"low":{"title":"1 serve (1/3 cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (2/3 cup)","grams":150,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (¾ cup)","grams":189,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":355.64,"carbs":20,"fat":0,"saturatedFat":0,"fiber":3,"sugar":4,"protein":1.6,"energyKcal":85},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ZOCL2TK66R","slug":"potato-sweet-kumara-white-unpeeled-raw","name":"Potato, sweet / kumara, white, unpeeled, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/potato-sweet-kumara-white-unpeeled-raw","servings":{"low":{"title":"1 serve (1/3 cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"moderate":{"title":"Moderate serve (2/3 cup)","grams":140,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (¾ cup)","grams":175,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":359.8,"carbs":20,"fat":0.1,"saturatedFat":0,"fiber":3,"sugar":4.2,"protein":1.6,"energyKcal":86},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"E0OB9TFP6V","slug":"potato-white-unpeeled-raw","name":"Potato, white, unpeeled, raw","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/potato-white-unpeeled-raw","servings":{"low":{"title":"1 serve (¼ cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":419,"carbs":19.2,"fat":0,"saturatedFat":0,"fiber":2.8,"sugar":1.1,"protein":3.5,"energyKcal":100.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"G957TUEY3A","slug":"prawn-shrimp-all-varieties-plain-cooked","name":"Prawn / Shrimp, all varieties, plain, cooked","category":"meats","rating":"low","url":"https://www.fodmapibsdiet.com/foods/prawn-shrimp-all-varieties-plain-cooked","servings":{"low":{"title":"1 serve (5 medium)","grams":100,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nThis food is high in protein and does not contain carbohydrates (FODMAPs). Nutritional guidelines recommend that on average per day you should eat 2-3 serves of protein sources. Do not add high FODMAP foods when cooking (e.g. garlic and onion)."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":371,"carbs":0,"fat":0.6,"saturatedFat":0.1,"fiber":0,"sugar":0,"protein":20.5,"energyKcal":88.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"WR76LVXXRL","slug":"prawn-cracker-cooked","name":"Prawn cracker, cooked","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/prawn-cracker-cooked","servings":{"low":{"title":"1 serve (10 crackers)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nPlease note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2385,"carbs":58,"fat":39,"saturatedFat":0,"fiber":0,"sugar":2,"protein":0,"energyKcal":570},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2YS14POQV7","slug":"pretzels","name":"Pretzels","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/pretzels","servings":{"low":{"title":"1 serve (½ cup)","grams":24,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1703,"carbs":68,"fat":8.5,"saturatedFat":3.8,"fiber":4,"sugar":2.5,"protein":12,"energyKcal":407},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"JWZTW2V5KY","slug":"pretzels-2","name":"Pretzels","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/pretzels-2","servings":{"low":{"title":"1 serve (½ cup)","grams":24,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1800,"carbs":76.4,"fat":8.5,"saturatedFat":2.2,"fiber":4,"sugar":10.7,"protein":10,"energyKcal":430.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ESA3OJLUW7","slug":"pretzels-gluten-free-sch-r","name":"Pretzels, gluten free, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/pretzels-gluten-free-sch-r","servings":{"low":{"title":"1 serve (22 pieces)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2092,"carbs":73.3,"fat":20,"saturatedFat":10,"fiber":0,"sugar":3.3,"protein":0,"energyKcal":500},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"C3BRYOPZEW","slug":"pretzels-gluten-free-sch-r-2","name":"Pretzels, gluten free, Schär","category":"grains","rating":"low","url":"https://www.fodmapibsdiet.com/foods/pretzels-gluten-free-sch-r-2","servings":{"low":{"title":"1 serve","grams":60,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2022,"carbs":72,"fat":21,"saturatedFat":9.9,"fiber":0.67,"sugar":2,"protein":0.9,"energyKcal":483.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"Q1WWCCU8I8","slug":"prickly-pear-indian-fig-peeled-raw","name":"Prickly pear / Indian Fig, peeled, raw","category":"fruits","rating":"low","url":"https://www.fodmapibsdiet.com/foods/prickly-pear-indian-fig-peeled-raw","servings":{"low":{"title":"1 serve (1 medium)","grams":166,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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Only consume the recommended serve size. If symptoms are triggered, discontinue use and seek advice from a dietitian or healthcare professional."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1548,"carbs":0,"fat":0,"saturatedFat":74,"fiber":0,"sugar":0,"protein":0,"energyKcal":370},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"CVMMOIJBCU","slug":"probiotic-extra-strength-gi-care-powder-visbiome","name":"Probiotic, Extra Strength GI Care, powder, Visbiome®","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/probiotic-extra-strength-gi-care-powder-visbiome","servings":{"low":{"title":"1 serve (1 packet - 8.8g)","grams":8,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis product has been assessed this product as being low in FODMAPs but has not assessed its suitability as a therapeutic good or any other health claims. Only consume the recommended serve size. If symptoms are triggered, discontinue use and seek advice from a dietitian or healthcare professional."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1427,"carbs":79.5,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":11.4,"energyKcal":341.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4FOVS54A5B","slug":"probiotic-gi-care-capsule-visbiome","name":"Probiotic, GI Care, capsule, Visbiome®","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/probiotic-gi-care-capsule-visbiome","servings":{"low":{"title":"1 serve (2 capsules)","grams":2,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis product has been assessed this product as being low in FODMAPs but has not assessed its suitability as a therapeutic good or any other health claims. Only consume the recommended serve size. If symptoms are triggered, discontinue use and seek advice from a dietitian or healthcare professional."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":0,"carbs":0,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":0,"energyKcal":0},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2UFSV7Z8NI","slug":"probiotic-lieutenant-colon-beau-probiotiques-capsules-ginette-et-josiane","name":"Probiotic, Lieutenant Colon-Beau Probiotiques, capsules, Ginette et Josiane","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/probiotic-lieutenant-colon-beau-probiotiques-capsules-ginette-et-josiane","servings":{"low":{"title":"1 serve (2 capsules)","grams":19,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis product has been assessed this product as being low in FODMAPs but has not assessed its suitability as a therapeutic good or any other health claims. Only consume the recommended serve size. If symptoms are triggered, discontinue use and seek advice from a dietitian or healthcare professional."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":0,"carbs":0,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":0,"energyKcal":0},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"KT21GPS3GX","slug":"probiotic-yeast-biotics-sensitive-younglong","name":"Probiotic, Yeast Biotics Sensitive, YoungLong","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/probiotic-yeast-biotics-sensitive-younglong","servings":{"low":{"title":"1 serve (1 sachet)","grams":2,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis product has been assessed this product as being low in FODMAPs but has not assessed its suitability as a therapeutic good or any other health claims. Only consume the recommended serve size. If symptoms are triggered, discontinue use and seek advice from a dietitian or healthcare professional."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1674,"carbs":85,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":10,"energyKcal":400.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"6VY5WM75SZ","slug":"protein-powder-arise-5000-wheat-protein-isolate-mgp-ingredients","name":"Protein powder, Arise® 5000, Wheat Protein Isolate, MGP Ingredients","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/protein-powder-arise-5000-wheat-protein-isolate-mgp-ingredients","servings":{"low":{"title":"1 serve (½ cup)","grams":43,"comment":"This is a raw ingredient commercially available for food manufacturers only.\n\nSamples of the raw ingredient were analysed and assessed to be low in FODMAP and is suitable to use to develop low FODMAP products. The serving size shown indicates the maximum amount to use per serve size of a product. Please contact the supplier to find out more information about this ingredient."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1745,"carbs":7.46,"fat":6.4,"saturatedFat":1.41,"fiber":0,"sugar":0.85,"protein":81,"energyKcal":417.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"Z4FTRNJ9Q0","slug":"protein-powder-arise-5500-wheat-protein-isolate-mgp-ingredients","name":"Protein powder, Arise® 5500, Wheat Protein Isolate, MGP Ingredients","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/protein-powder-arise-5500-wheat-protein-isolate-mgp-ingredients","servings":{"low":{"title":"1 serve (½ cup)","grams":43,"comment":"This is a raw ingredient commercially available for food manufacturers only.\n\nSamples of the raw ingredient were analysed and assessed to be low in FODMAP and is suitable to use to develop low FODMAP products. The serving size shown indicates the maximum amount to use per serve size of a product. Please contact the supplier to find out more information about this ingredient."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1678,"carbs":8.42,"fat":4.97,"saturatedFat":1.21,"fiber":0,"sugar":0.4,"protein":81,"energyKcal":401.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"DYFH65KYE0","slug":"protein-powder-arise-6000-wheat-protein-isolate-mgp-ingredients","name":"Protein powder, Arise® 6000, Wheat Protein Isolate, MGP Ingredients","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/protein-powder-arise-6000-wheat-protein-isolate-mgp-ingredients","servings":{"low":{"title":"1 serve (½ cup)","grams":43,"comment":"This is a raw ingredient commercially available for food manufacturers only.\n\nSamples of the raw ingredient were analysed and assessed to be low in FODMAP and is suitable to use to develop low FODMAP products. The serving size shown indicates the maximum amount to use per serve size of a product. Please contact the supplier to find out more information about this ingredient."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1707,"carbs":6.85,"fat":5.92,"saturatedFat":1.27,"fiber":0,"sugar":0.78,"protein":80,"energyKcal":408},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BH87K8ZVG8","slug":"protein-powder-arise-8000-wheat-protein-isolate-mgp-ingredients","name":"Protein powder, Arise® 8000, Wheat Protein Isolate, MGP Ingredients","category":"other","rating":"low","url":"https://www.fodmapibsdiet.com/foods/protein-powder-arise-8000-wheat-protein-isolate-mgp-ingredients","servings":{"low":{"title":"1 serve (½ cup)","grams":43,"comment":"This is a raw ingredient commercially available for food manufacturers only.\n\nSamples of the raw ingredient were analysed and assessed to be low in FODMAP and is suitable to use to develop low FODMAP products. The serving size shown indicates the maximum amount to use per serve size of a product. 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Read the ingredients list carefully."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":330,"carbs":18.8,"fat":0,"saturatedFat":0,"fiber":0,"sugar":17.9,"protein":0,"energyKcal":78.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0PEOO1J3CP","slug":"sauce-oyster-vegan","name":"Sauce, oyster, vegan","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-oyster-vegan","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (5 tablespoons)","grams":104,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (½ cup)","grams":140,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":126,"carbs":7,"fat":0,"saturatedFat":0,"fiber":0,"sugar":7,"protein":0,"energyKcal":30.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"71YFNI4BTP","slug":"sauce-pesto-nut-free-rozas-gourmet","name":"Sauce, Pesto, Nut Free, Roza's Gourmet","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-pesto-nut-free-rozas-gourmet","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1920,"carbs":0.9,"fat":49.5,"saturatedFat":5.1,"fiber":0,"sugar":0.2,"protein":3.4,"energyKcal":458.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"CR7Q3CF74W","slug":"sauce-remoulade","name":"Sauce, remoulade","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-remoulade","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2269,"carbs":5.4,"fat":57,"saturatedFat":5.8,"fiber":0,"sugar":5.1,"protein":1.1,"energyKcal":542.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"JJLU8X63AV","slug":"sauce-satay-contains-garlic","name":"Sauce, satay (contains garlic)","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-satay-contains-garlic","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food may contain high FODMAP ingredients. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (2¼ tablespoons)","grams":50,"comment":"This serving size contains high amounts of FODMAPs. 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Read the ingredients list carefully."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":221.8,"carbs":4.9,"fat":0.6,"saturatedFat":0.1,"fiber":0.8,"sugar":0.4,"protein":8,"energyKcal":53},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"NLA5FZ16C8","slug":"sauce-soy-sweet-ketjap-kecap-manis","name":"Sauce, soy, sweet / ketjap / kecap manis","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-soy-sweet-ketjap-kecap-manis","servings":{"low":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (2½ tablespoons)","grams":50,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (3 tablespoons)","grams":60,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1243,"carbs":69,"fat":0.5,"saturatedFat":0.1,"fiber":0,"sugar":67,"protein":3.4,"energyKcal":297.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"Y7HCD6MMQJ","slug":"sauce-sriracha","name":"Sauce, sriracha","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-sriracha","servings":{"low":{"title":"1 serve (1 teaspoon)","grams":5,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods."},"moderate":{"title":"Moderate serve (3 teaspoons)","grams":15,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (1 tablespoon)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":336,"carbs":16,"fat":1,"saturatedFat":0,"fiber":3,"sugar":10,"protein":2,"energyKcal":80.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"F9KZV1HL74","slug":"sauce-sweet-and-sour","name":"Sauce, sweet and sour","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-sweet-and-sour","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":44,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food may contain high FODMAP ingredients. Read the ingredients list carefully."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":627.6,"carbs":38,"fat":0,"saturatedFat":0,"fiber":0.1,"sugar":19,"protein":0.3,"energyKcal":150},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"PLTPNXU1UU","slug":"sauce-sweet-chilli-contains-garlic-asian-style","name":"Sauce, sweet chilli (contains garlic), Asian style","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-sweet-chilli-contains-garlic-asian-style","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food may contain high FODMAP ingredients. Read the ingredients list carefully."},"moderate":{"title":"Moderate serve (5½ tablespoons)","grams":109,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (64/5 tablespoons)","grams":137,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":879,"carbs":50.6,"fat":0.3,"saturatedFat":0,"fiber":0,"sugar":46.5,"protein":0.4,"energyKcal":210.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"PTOPVW3KWA","slug":"sauce-tamari","name":"Sauce, tamari","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-tamari","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":42,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":303,"carbs":5.7,"fat":0.1,"saturatedFat":0,"fiber":0,"sugar":2.6,"protein":11.9,"energyKcal":72.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"GLP8X0XBH9","slug":"sauce-tomato","name":"Sauce, tomato","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-tomato","servings":{"low":{"title":"1 serve (2 sachets)","grams":13,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":441,"carbs":21.6,"fat":0.3,"saturatedFat":0.1,"fiber":0,"sugar":15.8,"protein":2.5,"energyKcal":105.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LOJC7YWT9R","slug":"sauce-worcestershire","name":"Sauce, Worcestershire","category":"condiments","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauce-worcestershire","servings":{"low":{"title":"1 serve (2 tablespoons)","grams":42,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food may contain high FODMAP ingredients. Read the ingredients list carefully."},"moderate":{"title":"Moderate serve (5 tablespoons)","grams":105,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":330,"carbs":17.9,"fat":0.1,"saturatedFat":0.1,"fiber":0,"sugar":14.4,"protein":0.1,"energyKcal":78.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"XVDJ54I6JT","slug":"sauerkraut-red-cabbage-drained","name":"Sauerkraut, red cabbage, drained","category":"vegetables","rating":"low","url":"https://www.fodmapibsdiet.com/foods/sauerkraut-red-cabbage-drained","servings":{"low":{"title":"1 serve (1/3 cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (2/3 cup)","grams":130,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (¾ cup)","grams":164,"comment":"This serving size contains high amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":52,"carbs":1.6,"fat":0.3,"saturatedFat":0,"fiber":1.1,"sugar":0,"protein":1.6,"energyKcal":12.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ZLAF88E67M","slug":"yoghurt-natural-lactose-free-regular-fat","name":"Yoghurt, natural, lactose free, regular fat","category":"dairy","rating":"low","url":"https://www.fodmapibsdiet.com/foods/yoghurt-natural-lactose-free-regular-fat","servings":{"low":{"title":"1 serve (1 tub)","grams":170,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":376.5,"carbs":11.75,"fat":2.35,"saturatedFat":1.55,"fiber":0.5,"sugar":11.55,"protein":4.75,"energyKcal":90},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"9PVDTH5C1D","slug":"yoghurt-strawberry-lactose-free-regular-fat","name":"Yoghurt, strawberry, lactose free, regular fat","category":"dairy","rating":"low","url":"https://www.fodmapibsdiet.com/foods/yoghurt-strawberry-lactose-free-regular-fat","servings":{"low":{"title":"1 serve (¾ cup)","grams":200,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. This food remains low in FODMAPs in a serving size of up to 500 grams.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":393,"carbs":15.3,"fat":1.3,"saturatedFat":0.8,"fiber":0,"sugar":15,"protein":4.5,"energyKcal":93.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"F4KEZG5ZN1","slug":"zest-rind-lemon","name":"Zest / rind, lemon","category":"fruits","rating":"low","url":"https://www.fodmapibsdiet.com/foods/zest-rind-lemon","servings":{"low":{"title":"1 serve (zest of 1 lemon)","grams":3,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (1¼ cups)","grams":325,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve  (12/3 cups)","grams":413,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":197,"carbs":16,"fat":0,"saturatedFat":0,"fiber":11,"sugar":4,"protein":2,"energyKcal":47.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"MKMXV8WZ8T","slug":"zest-rind-orange","name":"Zest / rind, orange","category":"fruits","rating":"low","url":"https://www.fodmapibsdiet.com/foods/zest-rind-orange","servings":{"low":{"title":"1 serve (zest of 1 orange)","grams":5,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (1 cup)","grams":275,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"high":{"title":"High serve (11/3 cups)","grams":350,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":406,"carbs":25,"fat":0.2,"saturatedFat":0,"fiber":10.6,"sugar":0,"protein":1.5,"energyKcal":97},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"QJVR8E2K6R","slug":"apricot-pitted-raw","name":"Apricot, pitted, raw","category":"fruits","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/apricot-pitted-raw","servings":{"moderate":{"title":"1 serve (2 medium)","grams":70,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 medium)","grams":67,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"high":{"title":"High serve (3 medium)","grams":102,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":2,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":171,"carbs":7,"fat":0.1,"saturatedFat":0,"fiber":2.5,"sugar":6.6,"protein":0.8,"energyKcal":40.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"IAEIERH8BX","slug":"avocado-hass-peeled-pitted-raw","name":"Avocado, Hass, peeled, pitted, raw","category":"fruits","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/avocado-hass-peeled-pitted-raw","servings":{"moderate":{"title":"*1 serve (½ medium)","grams":80,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nPlease note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger.\n\n*Avocados contain a unique sugar polyol called perseitol. Intake may trigger symptoms in individuals with IBS who are sensitive to other sugar polyols (such as sorbitol)."},"low":{"title":"*Low serve (3 tablespoons)","grams":60,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits.\n\nPlease note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger.\n\n *Avocados contain a unique sugar polyol called perseitol. Intake may trigger symptoms in individuals with IBS who are sensitive to other sugar polyols (such as sorbitol)."},"high":{"title":"*High serve (4½ tablespoons)","grams":93,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nPlease note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger.\n\n *Avocados contain a unique sugar polyol called perseitol. Intake may trigger symptoms in individuals with IBS who are sensitive to other sugar polyols (such as sorbitol)."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":2,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":null,"carbs":0.4,"fat":21.6,"saturatedFat":4.9,"fiber":3,"sugar":0.4,"protein":1.8,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"3J5C7WWYAY","slug":"bar-granola-oat-and-honey","name":"Bar, granola, oat and honey","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/bar-granola-oat-and-honey","servings":{"moderate":{"title":"1 serve (1 bar)","grams":21,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ bar)","grams":11,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":794.96,"carbs":29,"fat":6,"saturatedFat":0.5,"fiber":2,"sugar":12,"protein":4,"energyKcal":190},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"J6QW1YVFY4","slug":"berry-raspberry-raw","name":"Berry, raspberry, raw","category":"fruits","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/berry-raspberry-raw","servings":{"moderate":{"title":"1 serve (½ cup)","grams":75,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 cup)","grams":58,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"high":{"title":"High serve (¾ cup)","grams":88,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":2,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":203,"carbs":6.8,"fat":0.2,"saturatedFat":0.1,"fiber":5.6,"sugar":6.5,"protein":1.1,"energyKcal":48.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2499TQJIIT","slug":"berry-strawberry-raw","name":"Berry, strawberry, raw","category":"fruits","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/berry-strawberry-raw","servings":{"moderate":{"title":"1 serve (6 medium)","grams":75,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (5 medium)","grams":65,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"high":{"title":"High serve (8 medium)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":2,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":108,"carbs":3.9,"fat":0.2,"saturatedFat":0,"fiber":2.5,"sugar":3.8,"protein":0.7,"energyKcal":25.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BP2AYOS3OI","slug":"biscuit-cookie-sandwich-cream-filling-chocolate-coated","name":"Biscuit / Cookie, sandwich, cream filling, chocolate-coated","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-sandwich-cream-filling-chocolate-coated","servings":{"moderate":{"title":"1 serve (2 biscuits)","grams":34,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 biscuit)","grams":17,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":2180,"carbs":64.4,"fat":27,"saturatedFat":14.9,"fiber":1.7,"sugar":44.2,"protein":4.8,"energyKcal":521},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BJ8APNAEG6","slug":"biscuit-cookie-shortbread","name":"Biscuit / Cookie, shortbread","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-shortbread","servings":{"moderate":{"title":"1 serve (2 biscuits)","grams":26,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 biscuit)","grams":13,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":2200,"carbs":62.7,"fat":27.6,"saturatedFat":17.8,"fiber":0,"sugar":19.3,"protein":5.6,"energyKcal":525.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"YODB1R7QZI","slug":"bread-gluten-free-gluten-free-wheat-starch-sourdough","name":"Bread, gluten free (gluten free wheat starch), sourdough","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/bread-gluten-free-gluten-free-wheat-starch-sourdough","servings":{"moderate":{"title":"1 serve (2 slices)","grams":90,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 slice)","grams":45,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThe traditional sourdough process used to make this bread breaks down the Oligos-fructans to make this product low in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":2,"mannitol":2},"nutritionPer100g":{"energyKj":1068,"carbs":56.3,"fat":2.6,"saturatedFat":0.3,"fiber":0.5,"sugar":1.9,"protein":0.7,"energyKcal":255.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"1W0S2VZT5Y","slug":"bread-gluten-free-rice-and-chia","name":"Bread, gluten free (rice and chia)","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/bread-gluten-free-rice-and-chia","servings":{"moderate":{"title":"1 serve (2 slices)","grams":86,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 slice)","grams":43,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":950,"carbs":36.3,"fat":6.1,"saturatedFat":0.8,"fiber":3,"sugar":3.3,"protein":5,"energyKcal":227.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5NCKC9HP9A","slug":"bread-gluten-free-mixed-grain-multigrain","name":"Bread, gluten free, mixed grain / multigrain","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/bread-gluten-free-mixed-grain-multigrain","servings":{"moderate":{"title":"1 serve (2 slices)","grams":73,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":69,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve (2¼ slices)","grams":82,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":2,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1190,"carbs":38.4,"fat":9.7,"saturatedFat":1.4,"fiber":5.1,"sugar":5.8,"protein":8.9,"energyKcal":284.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"B7KESKC84V","slug":"bread-naan-roti","name":"Bread, Naan / Roti","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/bread-naan-roti","servings":{"moderate":{"title":"1 serve (1 medium piece)","grams":100,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":92,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve","grams":108,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1141,"carbs":40.3,"fat":8.8,"saturatedFat":1.1,"fiber":2.2,"sugar":1.4,"protein":6.5,"energyKcal":272.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"H8H6BQOL3D","slug":"bread-oat-sourdough","name":"Bread, oat, sourdough","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/bread-oat-sourdough","servings":{"moderate":{"title":"1 serve (2 slices)","grams":52,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 slice)","grams":26,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS. The traditional sourdough process used to make this bread breaks down the Oligos-fructans to make this product low in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":2,"mannitol":2},"nutritionPer100g":{"energyKj":1003,"carbs":33.8,"fat":6,"saturatedFat":0.8,"fiber":3.7,"sugar":0.7,"protein":11.9,"energyKcal":239.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"VAWIL6M4HA","slug":"breakfast-cereal-flakes-of-corn","name":"Breakfast cereal, flakes of corn","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/breakfast-cereal-flakes-of-corn","servings":{"moderate":{"title":"1 serve (1 cup)","grams":30,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":27,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve","grams":33,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1546,"carbs":75.6,"fat":2.9,"saturatedFat":0.4,"fiber":4.6,"sugar":7.7,"protein":7.3,"energyKcal":369.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"GQZ13P2XPL","slug":"breakfast-cereal-flakes-mixed-grain-7-mix","name":"Breakfast cereal, flakes, mixed grain (7 mix)","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/breakfast-cereal-flakes-mixed-grain-7-mix","servings":{"moderate":{"title":"1 serve (¼ cup)","grams":30,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":26,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve","grams":32,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1520,"carbs":68,"fat":3,"saturatedFat":0.5,"fiber":9,"sugar":3,"protein":10,"energyKcal":363.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"55M3XRVNUM","slug":"breakfast-cereal-puffed-or-popped-rice","name":"Breakfast cereal, puffed or popped rice","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/breakfast-cereal-puffed-or-popped-rice","servings":{"moderate":{"title":"1 serve (1 cup)","grams":30,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ cup)","grams":15,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1600,"carbs":83.9,"fat":0.5,"saturatedFat":0.1,"fiber":2.3,"sugar":8.7,"protein":8,"energyKcal":382.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LE4YZ9K864","slug":"celery-stalk-only-raw","name":"Celery (stalk only), raw","category":"vegetables","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/celery-stalk-only-raw","servings":{"moderate":{"title":"1 serve (2 medium stalks)","grams":75,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (11/3 stalks)","grams":51,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"high":{"title":"High serve (2 medium stalks)","grams":78,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":62,"carbs":2.2,"fat":0.1,"saturatedFat":0,"fiber":1.4,"sugar":1.2,"protein":0.6,"energyKcal":14.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0KLHB3HI8F","slug":"cheese-american-white-pre-wrapped-singles","name":"Cheese, American, white, pre-wrapped singles","category":"dairy","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/cheese-american-white-pre-wrapped-singles","servings":{"moderate":{"title":"1 serve (1 slice)","grams":21,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¾ slice)","grams":16,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day. Please note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."},"high":{"title":"High serve (3 slices)","grams":68,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1192,"carbs":9.5,"fat":21.4,"saturatedFat":11.9,"fiber":0,"sugar":9.5,"protein":19,"energyKcal":284.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8A345JIMHH","slug":"cheese-creamy-cheese-portions-french-style","name":"Cheese, creamy cheese portions, French style","category":"dairy","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/cheese-creamy-cheese-portions-french-style","servings":{"moderate":{"title":"1 serve (2 triangle portions)","grams":40,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 triangle portion)","grams":22,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day. Please note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."},"high":{"title":"High / Red serve (4½ triangle portions)","grams":92,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":952,"carbs":7,"fat":14,"saturatedFat":9.8,"fiber":0,"sugar":7,"protein":18.2,"energyKcal":227.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"YUU36ABDZN","slug":"cheese-quark","name":"Cheese, quark","category":"dairy","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/cheese-quark","servings":{"moderate":{"title":"1 serve (½ cup)","grams":120,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":44,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."},"high":{"title":"High serve (¾ cup)","grams":180,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":349,"carbs":2.9,"fat":1.1,"saturatedFat":0.7,"fiber":0,"sugar":1.1,"protein":13.9,"energyKcal":83.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"PFU1UBA5LH","slug":"chocolate-milk","name":"Chocolate, milk","category":"sweets","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/chocolate-milk","servings":{"moderate":{"title":"1 serve (5 squares)","grams":30,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (4 squares)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."},"high":{"title":"High serve (14 squares)","grams":85,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2206,"carbs":56,"fat":30.5,"saturatedFat":18.8,"fiber":2.3,"sugar":54.6,"protein":7.6,"energyKcal":527.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"6B1T134L1S","slug":"chocolate-white","name":"Chocolate, white","category":"sweets","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/chocolate-white","servings":{"moderate":{"title":"1 serve (5 squares)","grams":30,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (4 squares)","grams":25,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."},"high":{"title":"High serve (18 squares)","grams":110,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":2223,"carbs":54.6,"fat":33.2,"saturatedFat":20.9,"fiber":0,"sugar":54.6,"protein":7.1,"energyKcal":531.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2QS1A5VQJX","slug":"chutney-fruit-contains-pear-apple-garlic-and-onion","name":"Chutney, fruit (contains pear, apple, garlic and onion)","category":"condiments","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/chutney-fruit-contains-pear-apple-garlic-and-onion","servings":{"moderate":{"title":"1 serve (1 tablespoon)","grams":25,"comment":"This serving size contains moderate amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":2,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":660,"carbs":36.9,"fat":0.2,"saturatedFat":0.1,"fiber":0,"sugar":33,"protein":3,"energyKcal":157.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"AR0CU393QB","slug":"coconut-mature-fruit-flesh-only-raw","name":"Coconut, mature fruit, flesh only, raw","category":"fruits","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/coconut-mature-fruit-flesh-only-raw","servings":{"moderate":{"title":"1 serve (1 cup)","grams":96,"comment":"This serving size contains moderate amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":2,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1290,"carbs":3.4,"fat":30.1,"saturatedFat":26.6,"fiber":7.8,"sugar":3.1,"protein":3.4,"energyKcal":308.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"EIUNWGGEKO","slug":"condensed-milk-cow-sweetened-regular-fat-2","name":"Condensed milk, cow, sweetened, regular fat","category":"dairy","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/condensed-milk-cow-sweetened-regular-fat-2","servings":{"moderate":{"title":"1 serve (1 tablespoon)","grams":25,"comment":"This serving size contains moderate amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1362,"carbs":55,"fat":9.2,"saturatedFat":6,"fiber":0,"sugar":55,"protein":8.3,"energyKcal":325.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"JEO8UC9IDT","slug":"corn-cake-plain","name":"Corn cake, plain","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/corn-cake-plain","servings":{"moderate":{"title":"1 serve (2 cakes)","grams":24,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 cake)","grams":12,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1599,"carbs":70.9,"fat":3.4,"saturatedFat":0.5,"fiber":7.3,"sugar":0.4,"protein":10.2,"energyKcal":382.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"V4HHWFS3IE","slug":"cream-thickened-regular-fat","name":"Cream, thickened, regular fat","category":"dairy","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/cream-thickened-regular-fat","servings":{"moderate":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1½ tablespoons)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1409,"carbs":2.4,"fat":36.1,"saturatedFat":23.3,"fiber":0,"sugar":2.4,"protein":2,"energyKcal":336.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"KPAR7EUH6W","slug":"dip-caviar","name":"Dip, caviar","category":"condiments","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/dip-caviar","servings":{"moderate":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ tablespoon)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1510,"carbs":11,"fat":34,"saturatedFat":3,"fiber":0,"sugar":2,"protein":5,"energyKcal":360.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"M5PJC3Z5DY","slug":"drink-cranberry-27-juice","name":"Drink, cranberry, 27% juice","category":"beverages","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/drink-cranberry-27-juice","servings":{"moderate":{"title":"1 serve (1 glass)","grams":200,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¾ glass)","grams":162,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve","grams":205,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":206,"carbs":11.5,"fat":0,"saturatedFat":0,"fiber":0,"sugar":11.3,"protein":0,"energyKcal":49.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"I5L4X97LWX","slug":"flakes-oat","name":"Flakes, oat","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/flakes-oat","servings":{"moderate":{"title":"1 serve (1 cup)","grams":100,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":93,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve","grams":113,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":2,"mannitol":2},"nutritionPer100g":{"energyKj":1587,"carbs":63,"fat":6.9,"saturatedFat":1,"fiber":5,"sugar":1,"protein":13,"energyKcal":379.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"JKJSYMBI3F","slug":"flour-millet-finger-ragi","name":"Flour, millet, finger / ragi","category":"legumes-nuts","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/flour-millet-finger-ragi","servings":{"moderate":{"title":"1 serve (1 cup)","grams":216,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¾ cup)","grams":196,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nProducts made using this flour tend to be low in FODMAPs. However, it is important to note that other ingredients added during the food processing as well as the type of food processing used may increase the FODMAP content of the final product. Be sure that only other low FODMAP ingredients are added. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content. This is a gluten-free flour which tend to be low in FODMAPs."},"high":{"title":"High serve (11/5 cups)","grams":230,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1389,"carbs":70,"fat":1.8,"saturatedFat":0,"fiber":3.5,"sugar":1.5,"protein":8.4,"energyKcal":332},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"9QYMKQ18K3","slug":"flour-rice-brown","name":"Flour, rice, brown","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/flour-rice-brown","servings":{"moderate":{"title":"1 serve (2/3 cup)","grams":100,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":464,"carbs":23,"fat":0.9,"saturatedFat":0.2,"fiber":1.8,"sugar":0.4,"protein":2.6,"energyKcal":110.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RUUOY6RMO3","slug":"grain-buckwheat-kernels-cooked","name":"Grain, buckwheat kernels, cooked","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/grain-buckwheat-kernels-cooked","servings":{"moderate":{"title":"1 serve (¼ cup)","grams":54,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/8 cup)","grams":27,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":413,"carbs":19.2,"fat":0.6,"saturatedFat":0.1,"fiber":2.2,"sugar":0.1,"protein":3.4,"energyKcal":98.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"GX0JXR5LY3","slug":"ice-cream-vanilla-regular-fat","name":"Ice cream, vanilla, regular fat","category":"dairy","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/ice-cream-vanilla-regular-fat","servings":{"moderate":{"title":"1 serve (2 level scoops)","grams":88,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2/3 scoop)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":788,"carbs":20.5,"fat":10.6,"saturatedFat":7.2,"fiber":0,"sugar":18.4,"protein":3.7,"energyKcal":188.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"C02SD312AS","slug":"lettuce-butter-raw","name":"Lettuce, butter, raw","category":"vegetables","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/lettuce-butter-raw","servings":{"moderate":{"title":"1 serve (2 cups)","grams":75,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1¾ cups)","grams":65,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"high":{"title":"High serve (21/3 cups)","grams":89,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":2,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":41,"carbs":1.6,"fat":0.1,"saturatedFat":0,"fiber":1.7,"sugar":0.4,"protein":0.9,"energyKcal":9.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2OF7Z98MCX","slug":"malted-beverage-base-chocolate-flavour","name":"Malted beverage base, chocolate flavour","category":"beverages","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/malted-beverage-base-chocolate-flavour","servings":{"moderate":{"title":"1 serve (3 heaped teaspoons)","grams":20,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1½ heaped teaspoons)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1605,"carbs":63.8,"fat":10.5,"saturatedFat":7,"fiber":4.2,"sugar":42.1,"protein":12.6,"energyKcal":383.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"36FNZ1OAWM","slug":"melon-cantaloupe-rockmelon-peeled-deseeded-raw","name":"Melon, Cantaloupe / Rockmelon, peeled, deseeded, raw","category":"fruits","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/melon-cantaloupe-rockmelon-peeled-deseeded-raw","servings":{"moderate":{"title":"1 serve (1 cup)","grams":150,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¾ cup)","grams":121,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"high":{"title":"High serve (1 cup)","grams":154,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":99,"carbs":4.7,"fat":0.1,"saturatedFat":0,"fiber":1,"sugar":4.7,"protein":0.5,"energyKcal":23.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"53QJ56MW4F","slug":"milk-coconut-long-life-uht-sweetened","name":"Milk, coconut, long life (UHT), sweetened","category":"dairy","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/milk-coconut-long-life-uht-sweetened","servings":{"moderate":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2/3 cup)","grams":177,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve","grams":269,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":2,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":85,"carbs":2.7,"fat":0.9,"saturatedFat":0.9,"fiber":0,"sugar":1.9,"protein":0.1,"energyKcal":20.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0JQ8FBWG14","slug":"milk-coconut-long-life-uht-unsweetened","name":"Milk, coconut, long life (UHT), unsweetened","category":"dairy","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/milk-coconut-long-life-uht-unsweetened","servings":{"moderate":{"title":"1 serve (1 cup or 250 ml)","grams":240,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¾ cup)","grams":180,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":2,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":95.5,"carbs":2.3,"fat":1.5,"saturatedFat":1.4,"fiber":2.2,"sugar":0,"protein":0.2,"energyKcal":22.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"EIVIALGE5Y","slug":"milk-rice","name":"Milk, rice","category":"dairy","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/milk-rice","servings":{"moderate":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":224,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve","grams":269,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":255,"carbs":12.7,"fat":1,"saturatedFat":0.2,"fiber":0,"sugar":3.7,"protein":0.3,"energyKcal":60.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"XTVUYJL0SS","slug":"oats-quick-uncooked","name":"Oats, quick, uncooked","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/oats-quick-uncooked","servings":{"moderate":{"title":"1 serve (½ cup)","grams":47,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":23,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":2,"mannitol":2},"nutritionPer100g":{"energyKj":1600,"carbs":56.7,"fat":9.2,"saturatedFat":1.7,"fiber":9.2,"sugar":1,"protein":12.8,"energyKcal":382.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"K1ST6HJT1G","slug":"okra-raw","name":"Okra, raw","category":"vegetables","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/okra-raw","servings":{"moderate":{"title":"1 serve (7½ pods)","grams":75,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (7 pods)","grams":70,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"high":{"title":"High serve (9½ pods)","grams":95,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":112,"carbs":1.4,"fat":0.2,"saturatedFat":0.1,"fiber":3.7,"sugar":1.4,"protein":3.1,"energyKcal":26.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"MT0PM1JBYD","slug":"paste-quince","name":"Paste, quince","category":"condiments","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/paste-quince","servings":{"moderate":{"title":"1 serve (1 tablespoon)","grams":27,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ tablespoon)","grams":13,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1183,"carbs":66.4,"fat":0.9,"saturatedFat":0.3,"fiber":0,"sugar":47.5,"protein":0.2,"energyKcal":282.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"E0TW0VMEO7","slug":"pastry-filo-phyllo-cooked","name":"Pastry, Filo / Phyllo, cooked","category":"grains","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/pastry-filo-phyllo-cooked","servings":{"moderate":{"title":"1 serve (2 sheets)","grams":40,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":34,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve","grams":41,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1278,"carbs":55.8,"fat":3.8,"saturatedFat":0.5,"fiber":2.4,"sugar":3.3,"protein":9.9,"energyKcal":305.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"00MTAI6NS1","slug":"pineapple-canned-in-juice-slices-drained","name":"Pineapple, canned in juice, slices, drained","category":"beverages","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/pineapple-canned-in-juice-slices-drained","servings":{"moderate":{"title":"1 serve (½ cup)","grams":107,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":97,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve","grams":123,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":251,"carbs":16,"fat":0.1,"saturatedFat":0,"fiber":1.3,"sugar":14,"protein":0.5,"energyKcal":60},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8QZELSVQY6","slug":"pumpkin-squash-butternut-unpeeled-raw","name":"Pumpkin / Squash, butternut, unpeeled, raw","category":"vegetables","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/pumpkin-squash-butternut-unpeeled-raw","servings":{"moderate":{"title":"1 serve (2/3 cup)","grams":75,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 cup)","grams":63,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."},"high":{"title":"High serve (¾ cup)","grams":85,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":2,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":222,"carbs":8.1,"fat":0.7,"saturatedFat":0,"fiber":2.1,"sugar":6.1,"protein":2.5,"energyKcal":53.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"MO3TU5YJZQ","slug":"sauce-pesto-basil","name":"Sauce, pesto, basil","category":"condiments","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/sauce-pesto-basil","servings":{"moderate":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ tablespoon)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food may contain high FODMAP ingredients. Read the ingredients list carefully."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":834,"carbs":6.8,"fat":17.6,"saturatedFat":2,"fiber":1.3,"sugar":3.2,"protein":3.3,"energyKcal":199.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4LI145GJ8G","slug":"sausage-german-bratwurst-cooked","name":"Sausage, German Bratwurst, cooked","category":"meats","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/sausage-german-bratwurst-cooked","servings":{"moderate":{"title":"1 serve (2 sausages)","grams":200,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1¾ sausage)","grams":177,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food is high in protein and fat and contains minimal carbohydrate (FODMAPs). Fat can affect gut motility and when consumed in excess can be an additional symptom trigger. Do not add high FODMAP foods when cooking (eg. garlic and onion).\n\nPlease note: Some of the brands tested for this product contained small amounts of garlic and or onion. If you are sensitive to fructans from onions/garlic we recommend you limit intake to the 'green' serve size provided. Be cautious when using these types of products as the amount of garlic and or onion added can vary."},"high":{"title":"High serve (2¼ sausages)","grams":223,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1110,"carbs":1,"fat":23.7,"saturatedFat":9.1,"fiber":0,"sugar":1,"protein":12.5,"energyKcal":265.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BX60N4WGA6","slug":"seaweed-wakame-flakes-dried","name":"Seaweed, wakame, flakes, dried","category":"vegetables","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/seaweed-wakame-flakes-dried","servings":{"moderate":{"title":"1 serve (2 teaspoons)","grams":10,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 teaspoon)","grams":9,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"high":{"title":"High serve (2½ teaspoons)","grams":15,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1020,"carbs":38,"fat":3.2,"saturatedFat":0.6,"fiber":0,"sugar":1,"protein":15,"energyKcal":243.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"V2VJWHB4W0","slug":"soup-concentrate","name":"Soup, concentrate","category":"condiments","rating":"moderate","url":"https://www.fodmapibsdiet.com/foods/soup-concentrate","servings":{"moderate":{"title":"1 serve (½ cube)","grams":5,"comment":"This serving size contains moderate amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ medium)","grams":42,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/5 medium)","grams":27,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":47,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":322,"carbs":13.1,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":4.6,"energyKcal":77},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RWGK0QKL52","slug":"bean-red-kidney-boiled-drained","name":"Bean, red kidney, boiled, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/bean-red-kidney-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":175,"comment":"This serving size contains high amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":14,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":433,"carbs":14.4,"fat":0.6,"saturatedFat":0.1,"fiber":6.5,"sugar":2.4,"protein":6.6,"energyKcal":103.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"TOJFH7BHF3","slug":"bean-red-kidney-canned-drained","name":"Bean, red kidney, canned, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/bean-red-kidney-canned-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":205,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":102,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (5 tablespoons","grams":86,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nCanned products can have a lower FODMAP content because the water-soluble FODMAPs have leached out into the canning liquid."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":339,"carbs":14.8,"fat":0.4,"saturatedFat":0.1,"fiber":4.3,"sugar":1.9,"protein":5.2,"energyKcal":81},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2JSI7HEOGQ","slug":"bean-red-kidney-whole-dried-sprouted","name":"Bean, red kidney, whole, dried, sprouted","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/bean-red-kidney-whole-dried-sprouted","servings":{"high":{"title":"1 serve (1 cup)","grams":150,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2½ tablespoons)","grams":32,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":27,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1375,"carbs":62.9,"fat":0.51,"saturatedFat":0,"fiber":12.7,"sugar":0,"protein":19.7,"energyKcal":328.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"UQBTR1QUV5","slug":"bean-soya-dried-boiled-drained","name":"Bean, soya, dried, boiled, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/bean-soya-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":210,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":31,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1½ tablespoons)","grams":27,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":418,"carbs":2.9,"fat":5.5,"saturatedFat":0.8,"fiber":4.8,"sugar":1.2,"protein":8.6,"energyKcal":99.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"M1R733LT1V","slug":"bell-pepper-capsicum-orange-raw","name":"Bell pepper / Capsicum, orange, raw","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/bell-pepper-capsicum-orange-raw","servings":{"high":{"title":"1 serve (¼ medium or 1 cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2/3 cup)","grams":51,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ cup)","grams":38,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods. Please note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":129.7,"carbs":7,"fat":0.2,"saturatedFat":0.1,"fiber":1.7,"sugar":5.3,"protein":1.2,"energyKcal":31},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0BTQ0N9EA0","slug":"bell-pepper-capsicum-red-raw","name":"Bell pepper / Capsicum, red, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/bell-pepper-capsicum-red-raw","servings":{"high":{"title":"1 serve (¼ medium or 1 cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ cup)","grams":59,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ cup)","grams":43,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods. Please note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":118,"carbs":4,"fat":0.2,"saturatedFat":0,"fiber":1.8,"sugar":4,"protein":1.7,"energyKcal":28.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"OU4XYPLJYT","slug":"bell-pepper-capsicum-yellow-raw","name":"Bell pepper / Capsicum, yellow, raw","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/bell-pepper-capsicum-yellow-raw","servings":{"high":{"title":"1 serve (¼ medium or 1 cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2/3 cup)","grams":47,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ cup)","grams":35,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods. Please note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":109,"carbs":6.03,"fat":0.3,"saturatedFat":0.1,"fiber":2,"sugar":4.2,"protein":1,"energyKcal":26.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"H2FQ96SRH4","slug":"berry-blackberry-raw","name":"Berry, blackberry, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/berry-blackberry-raw","servings":{"high":{"title":"1 serve (¾ cup)","grams":150,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (9 berries)","grams":44,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (6 berries)","grams":32,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":211,"carbs":7.5,"fat":0.3,"saturatedFat":0,"fiber":6.1,"sugar":7.5,"protein":1.4,"energyKcal":50.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"FNSPGUU5LL","slug":"berry-boysenberry-raw","name":"Berry, boysenberry, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/berry-boysenberry-raw","servings":{"high":{"title":"1 serve (1 cup)","grams":144,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (9 berries)","grams":44,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (6 berries)","grams":29,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":211,"carbs":7.5,"fat":0.3,"saturatedFat":0,"fiber":6.1,"sugar":6.4,"protein":1.4,"energyKcal":50.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"F0TWMM47X8","slug":"berry-cranberries-dried","name":"Berry, cranberries, dried","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/berry-cranberries-dried","servings":{"high":{"title":"1 serve (2½ tablespoons)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (21/3 tablespoons)","grams":28,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoon)","grams":22,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1137,"carbs":65,"fat":1.4,"saturatedFat":0.1,"fiber":5.7,"sugar":65,"protein":0.1,"energyKcal":271.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"AIWZQH20JA","slug":"berry-indian-gooseberry-amla-frozen","name":"Berry, Indian gooseberry / Amla, frozen","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/berry-indian-gooseberry-amla-frozen","servings":{"high":{"title":"1 serve (½ cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":15,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":11,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":201,"carbs":10,"fat":0.5,"saturatedFat":0,"fiber":5,"sugar":0,"protein":1,"energyKcal":48},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"FMIMNHEFA7","slug":"biscuit-cookie-chocolate-chip","name":"Biscuit / Cookie, chocolate chip","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-chocolate-chip","servings":{"high":{"title":"1 serve (2 biscuits)","grams":24,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1½ biscuits)","grams":18,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 biscuit)","grams":12,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":2150,"carbs":64.5,"fat":24.3,"saturatedFat":16.4,"fiber":3.1,"sugar":36,"protein":6.8,"energyKcal":513.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"JT5YIKPTX2","slug":"biscuit-cookie-chocolate-cr-me-sandwich","name":"Biscuit / Cookie, chocolate crème sandwich","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-chocolate-cr-me-sandwich","servings":{"high":{"title":"1 serve (3 cookies)","grams":34,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":2040,"carbs":68.3,"fat":21.1,"saturatedFat":10.5,"fiber":2.6,"sugar":32.6,"protein":4.7,"energyKcal":487.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"M5JPGAKP69","slug":"biscuit-cookie-fruit-filled","name":"Biscuit / Cookie, fruit filled","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-fruit-filled","servings":{"high":{"title":"1 serve (2 biscuits)","grams":28,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1615,"carbs":65,"fat":9.1,"saturatedFat":0.9,"fiber":6.4,"sugar":28,"protein":6.9,"energyKcal":386},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"NG5DHA1EE9","slug":"biscuit-cookie-multigrain-with-currants-raisins","name":"Biscuit / Cookie, multigrain, with currants / raisins","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/biscuit-cookie-multigrain-with-currants-raisins","servings":{"high":{"title":"1 serve (1 biscuit)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ biscuit)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1647,"carbs":68.2,"fat":8,"saturatedFat":3.6,"fiber":9.8,"sugar":34.7,"protein":6.6,"energyKcal":393.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"JVHYXOVYZ2","slug":"bran-wheat-processed-uncooked","name":"Bran, wheat, processed, uncooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/bran-wheat-processed-uncooked","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":10,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ tablespoon)","grams":7,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ tablespoon)","grams":5,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1120,"carbs":18.3,"fat":4.6,"saturatedFat":0.7,"fiber":44.7,"sugar":4.3,"protein":16.7,"energyKcal":267.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5UTPDW6LSK","slug":"bran-wheat-unprocessed-uncooked","name":"Bran, wheat, unprocessed, uncooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/bran-wheat-unprocessed-uncooked","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":10,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ tablespoon)","grams":7,"comment":"This serving size contains moderate amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":758,"carbs":26.3,"fat":5.1,"saturatedFat":0.6,"fiber":3.6,"sugar":8.9,"protein":5.8,"energyKcal":181.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"F8V1HJT8KY","slug":"buttermilk","name":"Buttermilk","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/buttermilk","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":260,"comment":"This serving size contains high amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":16,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":215,"carbs":5.1,"fat":1.8,"saturatedFat":1.2,"fiber":0,"sugar":5.1,"protein":3.6,"energyKcal":51.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8YF5GGC1DB","slug":"cake-gingerbread","name":"Cake, gingerbread","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cake-gingerbread","servings":{"high":{"title":"1 serve (2 slices)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 slice)","grams":15,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1314,"carbs":70.3,"fat":1.4,"saturatedFat":0.5,"fiber":3.3,"sugar":39.9,"protein":2.5,"energyKcal":314.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LPST0RYWST","slug":"cake-spiced-contains-honey","name":"Cake, spiced (contains honey)","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cake-spiced-contains-honey","servings":{"high":{"title":"1 serve (2 slices)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 biscuit)","grams":15,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1395,"carbs":76,"fat":0.9,"saturatedFat":0.2,"fiber":3.2,"sugar":52,"protein":2.6,"energyKcal":333.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"6RWCXBKDX4","slug":"carob-powder","name":"Carob powder","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/carob-powder","servings":{"high":{"title":"1 serve (2 heaped teaspoons)","grams":12,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1½ heaped teaspoons)","grams":9,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 heaped teaspoon)","grams":6,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1206,"carbs":49.1,"fat":0.6,"saturatedFat":0.1,"fiber":39.8,"sugar":4,"protein":4.6,"energyKcal":288.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"Z4RJ3E2TOV","slug":"casserole-cassoulet-canned-french","name":"Casserole / Cassoulet, canned, French","category":"meats","rating":"high","url":"https://www.fodmapibsdiet.com/foods/casserole-cassoulet-canned-french","servings":{"high":{"title":"1 serve (1 meal)","grams":350,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":70,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":56,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1088,"carbs":31.5,"fat":6.8,"saturatedFat":2.6,"fiber":6,"sugar":10.6,"protein":11.9,"energyKcal":260},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"W97WXNFU0V","slug":"chana-dal-dahl-bengal-gram-pea-split-dried-boiled-drained","name":"Chana Dal / Dahl (bengal gram), pea, split, dried, boiled, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/chana-dal-dahl-bengal-gram-pea-split-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":180,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":63,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":53,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":534,"carbs":5.9,"fat":4.1,"saturatedFat":1.5,"fiber":3,"sugar":0.1,"protein":15.2,"energyKcal":127.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"TXJD6DKLR8","slug":"cheese-cream-garlic-and-herb-regular-fat","name":"Cheese, cream, garlic and herb, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cheese-cream-garlic-and-herb-regular-fat","servings":{"high":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (7 teaspoons)","grams":33,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (5 teaspoon)","grams":26,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day. Please note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1260,"carbs":2.8,"fat":28.4,"saturatedFat":7.6,"fiber":0,"sugar":0,"protein":10,"energyKcal":301.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"MLQ2DROTK9","slug":"cherries-pitted-frozen","name":"Cherries, pitted, frozen","category":"other","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cherries-pitted-frozen","servings":{"high":{"title":"1 serve (12 medium)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 medium)","grams":13,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (11/3 medium)","grams":8,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":252,"carbs":12.9,"fat":0,"saturatedFat":0,"fiber":1.5,"sugar":10.9,"protein":0.8,"energyKcal":60.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"EN3JFWHVGM","slug":"cherries-pitted-raw","name":"Cherries, pitted, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cherries-pitted-raw","servings":{"high":{"title":"1 serve (21 medium or 1 cup)","grams":150,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (4½ medium)","grams":31,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (3 medium)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":250,"carbs":12.9,"fat":0.2,"saturatedFat":0,"fiber":1.5,"sugar":10.9,"protein":0.8,"energyKcal":59.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"CU5CHJMHSP","slug":"chickpea-garbanzo-bean-canned-drained","name":"Chickpea / Garbanzo bean, canned, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/chickpea-garbanzo-bean-canned-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":95,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (5½ tablespoons)","grams":80,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nCanned products can have a lower FODMAP content because the water-soluble FODMAPs have leached out into the canning liquid."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":466,"carbs":13.3,"fat":2.1,"saturatedFat":0.2,"fiber":4.7,"sugar":0.6,"protein":6.3,"energyKcal":111.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"CF8I07TADM","slug":"chickpea-garbanzo-bean-dried-boiled-drained","name":"Chickpea / Garbanzo bean, dried, boiled, drained","category":"fats-oils","rating":"high","url":"https://www.fodmapibsdiet.com/foods/chickpea-garbanzo-bean-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":173,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":33,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1½ tablespoons)","grams":29,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":497,"carbs":14,"fat":0,"saturatedFat":0.2,"fiber":7.6,"sugar":0.8,"protein":7.2,"energyKcal":118.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0SN50PXTME","slug":"chickpea-garbanzo-bean-whole-dried-sprouted","name":"Chickpea / Garbanzo bean, whole, dried, sprouted","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/chickpea-garbanzo-bean-whole-dried-sprouted","servings":{"high":{"title":"1 serve (1 cup)","grams":143,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":47,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":40,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":466,"carbs":13.3,"fat":2.1,"saturatedFat":0.2,"fiber":4.7,"sugar":0.6,"protein":6.3,"energyKcal":111.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"DLP6QTX1T5","slug":"chicory-root-powder-roasted","name":"Chicory root powder, roasted","category":"other","rating":"high","url":"https://www.fodmapibsdiet.com/foods/chicory-root-powder-roasted","servings":{"high":{"title":"1 serve (2 teaspoons)","grams":5,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1½ teaspoons)","grams":4,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 teaspoon)","grams":3,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1327,"carbs":57,"fat":1.1,"saturatedFat":0.01,"fiber":32,"sugar":26,"protein":3.6,"energyKcal":317.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2NHRGV6PUB","slug":"chilli-chili-ancho-whole-dried","name":"Chilli / Chili, ancho, whole, dried","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/chilli-chili-ancho-whole-dried","servings":{"low":{"title":"Low serve (1 teaspoon)","grams":2,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."},"moderate":{"title":"Moderate serve (1 teaspoon)","grams":3,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1176,"carbs":51.4,"fat":8.2,"saturatedFat":0.8,"fiber":0,"sugar":0,"protein":11.8,"energyKcal":281.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0I08QX7TFE","slug":"chilli-chili-chipotle-whole-dried","name":"Chilli / Chili, chipotle, whole, dried","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/chilli-chili-chipotle-whole-dried","servings":{"high":{"title":"1 serve (1 medium)","grams":18,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 teaspoon)","grams":3,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 teaspoon)","grams":2,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1494,"carbs":71.5,"fat":0,"saturatedFat":0,"fiber":28.6,"sugar":42.9,"protein":14.3,"energyKcal":357.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"66B24O84IO","slug":"chilli-chili-jalapeno-whole-raw","name":"Chilli / Chili, Jalapeno, whole, raw","category":"other","rating":"high","url":"https://www.fodmapibsdiet.com/foods/chilli-chili-jalapeno-whole-raw","servings":{"high":{"title":"1 serve (1 medium)","grams":41,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 medium)","grams":40,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 small chilli)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food also contains capsaicin, a natural ingredient which gives its spicy flavour and can trigger heartburn and abdominal pain in some individuals with IBS. Limit intake if IBS symptoms occur after ingestion of spicy foods. Please note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":121,"carbs":4,"fat":0,"saturatedFat":0,"fiber":3,"sugar":4,"protein":1,"energyKcal":28.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0Q7INCKNG8","slug":"coconut-water-commercial","name":"Coconut water, commercial","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/coconut-water-commercial","servings":{"high":{"title":"1 serve (250 ml)","grams":267,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (150 ml)","grams":158,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (100 ml)","grams":105,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":39,"carbs":1,"fat":0.2,"saturatedFat":0.2,"fiber":0,"sugar":1.2,"protein":0.7,"energyKcal":9.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"18EC0AWPLB","slug":"coconut-water-mature-fresh-juice","name":"Coconut water, mature, fresh juice","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/coconut-water-mature-fresh-juice","servings":{"high":{"title":"1 serve (250 ml)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (177 ml)","grams":163,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (121 ml)","grams":100,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":87,"carbs":4.7,"fat":0.1,"saturatedFat":0.1,"fiber":0,"sugar":4.7,"protein":0.5,"energyKcal":20.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8W6LQ6G2YO","slug":"cola-diet-zero-sugar-free","name":"Cola, diet / zero / sugar free","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cola-diet-zero-sugar-free","servings":{"high":{"title":"1 serve (1 cup)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ cup)","grams":204,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve  (½ cup)","grams":162,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":0,"carbs":0,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":0,"energyKcal":0},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"Y10A2NTL3L","slug":"cola-original-sweetened-with-sucrose","name":"Cola, original (sweetened with sucrose)","category":"other","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cola-original-sweetened-with-sucrose","servings":{"high":{"title":"1 serve (1 cup)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ cup)","grams":189,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve  (½ cup)","grams":149,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":184,"carbs":10.9,"fat":0,"saturatedFat":0,"fiber":0,"sugar":10.6,"protein":0,"energyKcal":44},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"7A1A4LMHZ7","slug":"condensed-milk-cow-sweetened-regular-fat","name":"Condensed milk, cow, sweetened, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/condensed-milk-cow-sweetened-regular-fat","servings":{"high":{"title":"1 serve (½ cup)","grams":160,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":26,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 teaspoon)","grams":7,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1416,"carbs":55,"fat":9.2,"saturatedFat":6,"fiber":0,"sugar":55,"protein":8.3,"energyKcal":338.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LIA1MF6DPL","slug":"cordial-apple-and-raspberry-50-real-juice","name":"Cordial, apple and raspberry, 50% real juice","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cordial-apple-and-raspberry-50-real-juice","servings":{"high":{"title":"1 serve (25 ml diluted in 225 ml water)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (8 ml diluted in 70 ml water)","grams":10,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":569,"carbs":35.3,"fat":0,"saturatedFat":0,"fiber":0,"sugar":35.3,"protein":0.1,"energyKcal":136},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"YA3A4JOXXC","slug":"cordial-orange-25-50-real-juice","name":"Cordial, orange, 25-50% real juice","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cordial-orange-25-50-real-juice","servings":{"high":{"title":"1 serve (25 ml diluted in 225 ml water)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (20 ml diluted in 180 ml water)","grams":25,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (16 ml diluted in 144 ml water)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":606,"carbs":37.3,"fat":0,"saturatedFat":0,"fiber":0.8,"sugar":37.3,"protein":0,"energyKcal":144.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"Y1OTO3UCQ8","slug":"corn-cake-flavoured-sour-cream-chives","name":"Corn cake, flavoured, sour cream chives","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/corn-cake-flavoured-sour-cream-chives","servings":{"high":{"title":"1 serve (4 cakes)","grams":24,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1½ cakes)","grams":19,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 cake)","grams":12,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1813,"carbs":79.2,"fat":6.9,"saturatedFat":1.3,"fiber":5.4,"sugar":3.3,"protein":10.4,"energyKcal":433.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"DFZSEL2UF8","slug":"couscous-gluten-free-rice-and-corn-cooked","name":"Couscous, gluten free (rice and corn), cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/couscous-gluten-free-rice-and-corn-cooked","servings":{"high":{"title":"1 serve (½ cup)","grams":77,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":51,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":37,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1535,"carbs":79,"fat":1.2,"saturatedFat":0.3,"fiber":2.9,"sugar":1.4,"protein":7.3,"energyKcal":366.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"JRNDKIXQT1","slug":"couscous-wheat-cooked","name":"Couscous, wheat, cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/couscous-wheat-cooked","servings":{"high":{"title":"1 serve (1 cup)","grams":157,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":74,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (5 tablespoons)","grams":63,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1530,"carbs":69.4,"fat":2.6,"saturatedFat":0.7,"fiber":4.6,"sugar":1.8,"protein":12.9,"energyKcal":365.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"O5TT3E846X","slug":"crispbread-rye","name":"Crispbread, rye","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/crispbread-rye","servings":{"high":{"title":"1 serve (2 biscuits)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":209.2,"carbs":12,"fat":0,"saturatedFat":0,"fiber":2,"sugar":0,"protein":1,"energyKcal":50},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"36LGFRFWY6","slug":"cucamelon-raw","name":"Cucamelon, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/cucamelon-raw","servings":{"high":{"title":"1 serve (½ cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":74,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 cup)","grams":55,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":0,"carbs":0,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":0,"energyKcal":0},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"M7RCBL8AZ8","slug":"currants-dried","name":"Currants, dried","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/currants-dried","servings":{"high":{"title":"1 serve (2 tablespoons)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1¼ tablespoon)","grams":16,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":13,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1167,"carbs":65.1,"fat":0.5,"saturatedFat":0,"fiber":6,"sugar":63.2,"protein":2.8,"energyKcal":278.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"VI8VHL3JR8","slug":"currywurst-powder","name":"Currywurst powder","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/currywurst-powder","servings":{"high":{"title":"1 serve (1 teaspoon)","grams":2,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ teaspoon or 1.5 g)","grams":1,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ teaspoon or 1.1 g)","grams":1,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1360,"carbs":55.8,"fat":14,"saturatedFat":1.6,"fiber":53.2,"sugar":2.8,"protein":14.3,"energyKcal":325},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"AF3S5FEGHB","slug":"custard-apple-peeled-deseeded-raw","name":"Custard apple, peeled, deseeded, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/custard-apple-peeled-deseeded-raw","servings":{"high":{"title":"1 serve (2/5 cup)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":38,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1½ tablespoons)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":326,"carbs":15.8,"fat":0.6,"saturatedFat":0,"fiber":2.5,"sugar":14.7,"protein":1.4,"energyKcal":77.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"QQAOB5FJWS","slug":"custard-vanilla-regular-fat","name":"Custard, vanilla, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/custard-vanilla-regular-fat","servings":{"high":{"title":"1 serve (1/3 cup or 100 ml)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup or 60 ml)","grams":75,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":25,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":392,"carbs":13.9,"fat":3,"saturatedFat":2,"fiber":0,"sugar":11.6,"protein":3.3,"energyKcal":93.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RS0CESHX9J","slug":"dip-hommus-hummus","name":"Dip, hommus / hummus","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/dip-hommus-hummus","servings":{"high":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":20,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":2,"mannitol":3},"nutritionPer100g":{"energyKj":1075,"carbs":15.6,"fat":18.1,"saturatedFat":2.6,"fiber":0,"sugar":2.6,"protein":7.6,"energyKcal":256.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8J530HOW6R","slug":"dip-tzatziki","name":"Dip, tzatziki","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/dip-tzatziki","servings":{"high":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":20,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":501,"carbs":7.2,"fat":7.3,"saturatedFat":1.1,"fiber":0,"sugar":3,"protein":6.4,"energyKcal":119.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"NRXUEOQZQW","slug":"drink-aloe-unflavoured","name":"Drink, aloe, unflavoured","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/drink-aloe-unflavoured","servings":{"high":{"title":"1 serve (1 cup)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":64,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":3,"sorbitol":2,"mannitol":3},"nutritionPer100g":{"energyKj":172,"carbs":9.7,"fat":0,"saturatedFat":0,"fiber":0,"sugar":7.3,"protein":0,"energyKcal":41.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"TZC73UAIYG","slug":"falafel","name":"Falafel","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/falafel","servings":{"high":{"title":"1 serve (4 medium)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis food may contain high FODMAP ingredients. Read the ingredients list carefully."},"moderate":{"title":"Moderate serve","grams":9,"comment":"This serving size contains moderate amounts of FODMAPs. 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This flour is a gluten-containing flour, which tend to be high in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":2133.8,"carbs":100,"fat":2.5,"saturatedFat":0,"fiber":5,"sugar":0,"protein":20,"energyKcal":510},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"SVTK14RXXJ","slug":"flour-khorasan-kamut-wholewheat","name":"Flour, khorasan / kamut, wholewheat","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/flour-khorasan-kamut-wholewheat","servings":{"high":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. 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This flour is a gluten-containing flour, which tend to be high in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1376,"carbs":60.9,"fat":2.3,"saturatedFat":0.4,"fiber":9.7,"sugar":3.1,"protein":15,"energyKcal":328.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"YA71I13KUZ","slug":"flour-lupin","name":"Flour, lupin","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/flour-lupin","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. 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This flour is a gluten-containing flour, which tend to be high in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1318,"carbs":54.9,"fat":2.3,"saturatedFat":0.3,"fiber":12.2,"sugar":1.4,"protein":12,"energyKcal":315},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"1WG7P9PWJW","slug":"flour-soy","name":"Flour, soy","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/flour-soy","servings":{"low":{"title":"1 serve (2/3 cup flour as ingredient)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nProducts made using this flour tend to be high in FODMAP. This is a gluten-free flour; while gluten-free flours tend to be low in FODMAPs, this flour is an exception."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1776,"carbs":13.4,"fat":19.6,"saturatedFat":3.1,"fiber":14.1,"sugar":10.4,"protein":41.7,"energyKcal":424.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"M1L4VADZBO","slug":"flour-spelt-organic","name":"Flour, spelt, organic","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/flour-spelt-organic","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nProducts made using spelt flour without additional processing (pasta, spelt flakes, bread) tend to be high in FODMAPs. Additional processing that reduces the FODMAP content involves using the spelt flour in a traditional sourdough bread. Traditional sourdough bread involves a long fermentation of the dough using sourdough culture which further breaks down the FODMAPs. Sourdough spelt bread tends to be low in FODMAPs. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":2008.32,"carbs":88,"fat":4,"saturatedFat":0,"fiber":16,"sugar":0,"protein":16,"energyKcal":480},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"63JCPYPT3H","slug":"flour-spelt-white","name":"Flour, spelt, white","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/flour-spelt-white","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nProducts made using spelt flour without additional processing (pasta, spelt flakes, bread) tend to be high in FODMAPs. Additional processing that reduces the FODMAP content involves using the spelt flour in a traditional sourdough bread. Traditional sourdough bread involves a long fermentation of the dough using sourdough culture which further breaks down the FODMAPs. Sourdough spelt bread tends to be low in FODMAPs. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1490,"carbs":68.8,"fat":2,"saturatedFat":0.4,"fiber":3.6,"sugar":0.7,"protein":12.8,"energyKcal":356.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LWOLJQ4VDO","slug":"flour-spelt-white-2","name":"Flour, spelt, white","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/flour-spelt-white-2","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nProducts made using spelt flour without additional processing (pasta, spelt flakes, bread) tend to be high in FODMAPs. Additional processing that reduces the FODMAP content involves using the spelt flour in a traditional sourdough bread. Traditional sourdough bread involves a long fermentation of the dough using sourdough culture which further breaks down the FODMAPs. Sourdough spelt bread tends to be low in FODMAPs. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1490,"carbs":68.8,"fat":2,"saturatedFat":0.4,"fiber":3.6,"sugar":0.7,"protein":12.8,"energyKcal":356.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BD3SBD2W86","slug":"flour-spelt-wholemeal","name":"Flour, spelt, wholemeal","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/flour-spelt-wholemeal","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nProducts made using spelt flour without additional processing (pasta, spelt flakes, bread) tend to be high in FODMAPs. Additional processing that reduces the FODMAP content involves using the spelt flour in a traditional sourdough bread. Traditional sourdough bread involves a long fermentation of the dough using sourdough culture which further breaks down the FODMAPs. Sourdough spelt bread tends to be low in FODMAPs. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1440,"carbs":63.5,"fat":2.2,"saturatedFat":0.5,"fiber":8.5,"sugar":1,"protein":13.7,"energyKcal":344.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"930WTFD0BZ","slug":"flour-spelt-wholemeal-2","name":"Flour, spelt, wholemeal","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/flour-spelt-wholemeal-2","servings":{"low":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nProducts made using spelt flour without additional processing (pasta, spelt flakes, bread) tend to be high in FODMAPs. Additional processing that reduces the FODMAP content involves using the spelt flour in a traditional sourdough bread. Traditional sourdough bread involves a long fermentation of the dough using sourdough culture which further breaks down the FODMAPs. Sourdough spelt bread tends to be low in FODMAPs. To be confident of the final FODMAP content, the final product should be tested for total FODMAP content."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1440,"carbs":63.5,"fat":2.2,"saturatedFat":0.5,"fiber":8.5,"sugar":1,"protein":13.7,"energyKcal":344.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"NEV63WF5UZ","slug":"flour-wheat","name":"Flour, wheat","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/flour-wheat","servings":{"high":{"title":"1 serve (2/3 cup flour ingredient)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nProducts made using this flour tend to be high in FODMAPs. This flour is a gluten-containing flour, which tend to be high in FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1498,"carbs":73,"fat":1.2,"saturatedFat":0.2,"fiber":3.8,"sugar":0,"protein":10.8,"energyKcal":358},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BDZS2HRQ91","slug":"fruit-leather","name":"Fruit leather","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/fruit-leather","servings":{"high":{"title":"1 serve (1 bar)","grams":16,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1410,"carbs":74.1,"fat":4,"saturatedFat":3.5,"fiber":4,"sugar":71,"protein":1.9,"energyKcal":337},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"P2QOWRTTEW","slug":"garlic-shoots-raw","name":"Garlic shoots, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/garlic-shoots-raw","servings":{"high":{"title":"1 serve (1 cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":40,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (6 tablespoons)","grams":33,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":255,"carbs":12,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":2,"energyKcal":60.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0CNSC0FM9R","slug":"garlic-black-fermented","name":"Garlic, black, fermented","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/garlic-black-fermented","servings":{"high":{"title":"1 serve (1 clove)","grams":3,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":670,"carbs":31,"fat":0.9,"saturatedFat":0.1,"fiber":0,"sugar":22,"protein":8.5,"energyKcal":160.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ID0OG9OWY1","slug":"garlic-peeled-raw","name":"Garlic, peeled, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/garlic-peeled-raw","servings":{"low":{"title":"1 serve (1 clove)","grams":3,"comment":"This food is a concentrated source of FODMAPs. We recommend avoiding this food during the first step of the low FODMAP diet."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":522,"carbs":10.2,"fat":2.8,"saturatedFat":0.78,"fiber":16.9,"sugar":1.5,"protein":6.1,"energyKcal":124.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"PGOX8PIO7H","slug":"goji-berries-dried","name":"Goji berries, dried","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/goji-berries-dried","servings":{"high":{"title":"1 serve (2 tablespoons)","grams":24,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":14,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (3 teaspoons)","grams":11,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1238,"carbs":49.1,"fat":2.2,"saturatedFat":0.4,"fiber":19.2,"sugar":49.1,"protein":12.2,"energyKcal":295.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"V48VYI9DHL","slug":"gourd-ivy-tindora-frozen","name":"Gourd, ivy / tindora, frozen","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/gourd-ivy-tindora-frozen","servings":{"high":{"title":"1 serve (1 cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ cup)","grams":62,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2/3 cup)","grams":46,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":167,"carbs":8,"fat":0,"saturatedFat":0,"fiber":2,"sugar":0,"protein":0,"energyKcal":39.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RA3VJQZ6RA","slug":"grain-amaranth-puffed","name":"Grain, amaranth, puffed","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grain-amaranth-puffed","servings":{"high":{"title":"1 serve (¾ cup)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":21,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 cup)","grams":17,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1700,"carbs":77.3,"fat":6.1,"saturatedFat":0,"fiber":11,"sugar":3,"protein":17,"energyKcal":406.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8XYSPLX1RN","slug":"grain-barley-pearl-cooked","name":"Grain, barley, pearl, cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grain-barley-pearl-cooked","servings":{"high":{"title":"1 serve (1 cup)","grams":225,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":35,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1½ tablespoons)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":416,"carbs":18,"fat":0.9,"saturatedFat":0.2,"fiber":3.5,"sugar":0,"protein":2.9,"energyKcal":99.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"O8HSZHL5QJ","slug":"grain-bulgur-burghul-burgaul-cracked-wheat-cooked","name":"Grain, bulgur / burghul / burgaul / cracked wheat, cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grain-bulgur-burghul-burgaul-cracked-wheat-cooked","servings":{"high":{"title":"1 serve (½ cup)","grams":88,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2/5 cup)","grams":44,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":395,"carbs":17.2,"fat":0.4,"saturatedFat":0.1,"fiber":3.4,"sugar":0,"protein":3.1,"energyKcal":94.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"UBBTNXUWPZ","slug":"grain-farro-whole-cooked","name":"Grain, farro, whole, cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grain-farro-whole-cooked","servings":{"high":{"title":"1 serve (½ cup)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":72,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":60,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1300,"carbs":66.7,"fat":0,"saturatedFat":0,"fiber":6.7,"sugar":0,"protein":13.3,"energyKcal":310.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"O3Y9QLYPAQ","slug":"grain-freekeh-cooked","name":"Grain, freekeh, cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grain-freekeh-cooked","servings":{"high":{"title":"1 serve (½ cup)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":22,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":19,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1365,"carbs":55.5,"fat":0,"saturatedFat":0,"fiber":16.5,"sugar":0.1,"protein":12.6,"energyKcal":326.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"VZEYB7WINH","slug":"grain-rye-whole-sprouted","name":"Grain, rye, whole, sprouted","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grain-rye-whole-sprouted","servings":{"high":{"title":"1 serve (½ cup)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1½ tablespoons)","grams":23,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1¼ tablespoons)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1535,"carbs":54.9,"fat":1.6,"saturatedFat":0.2,"fiber":15.1,"sugar":1,"protein":10.3,"energyKcal":366.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"1W6TIH70YI","slug":"grain-spelt-kernels-green-cooked","name":"Grain, spelt, kernels (green), cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grain-spelt-kernels-green-cooked","servings":{"high":{"title":"1 serve (½ cup)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1½ tablespoons)","grams":23,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1¼ teaspoons)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1371,"carbs":63.2,"fat":2.7,"saturatedFat":0.4,"fiber":9.9,"sugar":0.8,"protein":11.6,"energyKcal":327.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"S4MALCKW0I","slug":"grain-wheat-germ-uncooked","name":"Grain, wheat germ, uncooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grain-wheat-germ-uncooked","servings":{"high":{"title":"1 serve (½ cup)","grams":50,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 teaspoon)","grams":5,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":4,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1297,"carbs":29.9,"fat":7.1,"saturatedFat":1.3,"fiber":18.6,"sugar":7.5,"protein":22.6,"energyKcal":310},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"CRSFS39S3Q","slug":"grain-wheat-whole-sprouted","name":"Grain, wheat, whole, sprouted","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grain-wheat-whole-sprouted","servings":{"high":{"title":"1 serve (½ cup)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":62,"comment":"This serving size contains moderate amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (3 medium)","grams":15,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 medium)","grams":11,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":276,"carbs":15,"fat":0.1,"saturatedFat":0,"fiber":2.3,"sugar":15,"protein":0.6,"energyKcal":66},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4OV7MALYU8","slug":"grape-red-seedless-raw","name":"Grape, red, seedless, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grape-red-seedless-raw","servings":{"high":{"title":"1 serve (15 medium)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (3 medium)","grams":14,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 medium)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":267,"carbs":14.9,"fat":0.1,"saturatedFat":0,"fiber":3.5,"sugar":28,"protein":0.8,"energyKcal":63.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5Z84BGXTRC","slug":"grapefruit-peeled-raw","name":"Grapefruit, peeled, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/grapefruit-peeled-raw","servings":{"high":{"title":"1 serve (1 small)","grams":238,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ small)","grams":121,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 small)","grams":90,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":125,"carbs":4.8,"fat":0.2,"saturatedFat":0,"fiber":1.7,"sugar":4.8,"protein":0.9,"energyKcal":29.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2SSIIS05KY","slug":"guava-canned-in-syrup-drained","name":"Guava, canned in syrup, drained","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/guava-canned-in-syrup-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":268,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":59,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":47,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":248,"carbs":12.4,"fat":0.1,"saturatedFat":0,"fiber":1,"sugar":8.8,"protein":0.1,"energyKcal":59.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"B6PDC66BP0","slug":"guava-firm-peeled-raw","name":"Guava, firm, peeled, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/guava-firm-peeled-raw","servings":{"high":{"title":"1 serve (1 medium)","grams":90,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":15,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 teaspoons)","grams":11,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":144,"carbs":3.5,"fat":0.5,"saturatedFat":0,"fiber":5.4,"sugar":3.4,"protein":0.7,"energyKcal":34.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"JY79HC8ZCI","slug":"honey","name":"Honey","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/honey","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":28,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ teaspoon)","grams":6,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ teaspoon)","grams":4,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1318,"carbs":82.1,"fat":0,"saturatedFat":0,"fiber":0,"sugar":82.1,"protein":0.2,"energyKcal":315},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5V4YY21EIB","slug":"honey-avocado","name":"Honey, avocado","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/honey-avocado","servings":{"high":{"title":"*1 serve (1 tablespoon)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\n*Avocados contain a unique sugar polyol called perseitol. Intake may trigger symptoms in individuals with IBS who are sensitive to other sugar polyols (such as sorbitol)."},"moderate":{"title":"*Moderate serve","grams":2,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\n*Avocados contain a unique sugar polyol called perseitol. Intake may trigger symptoms in individuals with IBS who are sensitive to other sugar polyols (such as sorbitol)."},"low":{"title":"*Low serve","grams":1,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\n*Avocados contain a unique sugar polyol called perseitol. Intake may trigger symptoms in individuals with IBS who are sensitive to other sugar polyols (such as sorbitol)."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":1368,"carbs":82,"fat":0,"saturatedFat":0,"fiber":0,"sugar":82,"protein":0,"energyKcal":327},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"GB648VMUTK","slug":"honey-clover","name":"Honey, clover","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/honey-clover","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 teaspoon)","grams":5,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ teaspoon)","grams":3,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1416,"carbs":83.1,"fat":0,"saturatedFat":0,"fiber":0,"sugar":82.5,"protein":0.3,"energyKcal":338.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0IB4IT2M8K","slug":"inulin-powder","name":"Inulin powder","category":"other","rating":"high","url":"https://www.fodmapibsdiet.com/foods/inulin-powder","servings":{"low":{"title":"1 serve (1 teaspoon)","grams":3,"comment":"This food is a concentrated source of FODMAPs. We recommend avoiding this food during the first step of the low FODMAP diet."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":null,"carbs":9.8,"fat":0,"saturatedFat":0,"fiber":90,"sugar":9.8,"protein":0,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"R7XE8MO2ZS","slug":"jackfruit-freeze-dried","name":"Jackfruit, freeze dried","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/jackfruit-freeze-dried","servings":{"high":{"title":"1 serve (1 cup)","grams":33,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":9,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/5 cup)","grams":6,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":481,"carbs":25.9,"fat":0.5,"saturatedFat":0.3,"fiber":1.9,"sugar":14.7,"protein":1.6,"energyKcal":115},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"HQZQVJ6M1G","slug":"jackfruit-yellow-canned-drained","name":"Jackfruit, yellow, canned, drained","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/jackfruit-yellow-canned-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":140,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":60,"comment":"This serving size contains moderate amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":167,"carbs":10.1,"fat":0,"saturatedFat":0,"fiber":0.2,"sugar":0,"protein":0,"energyKcal":39.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LLZQHYJX0S","slug":"juice-apple-99-reconstituted-and-fresh-blend","name":"Juice, apple, 99% reconstituted and fresh blend","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/juice-apple-99-reconstituted-and-fresh-blend","servings":{"high":{"title":"High serve (½ glass or 100 ml)","grams":105,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":173,"carbs":10.4,"fat":0,"saturatedFat":0,"fiber":0.1,"sugar":10.1,"protein":0,"energyKcal":41.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BEL4YPW8PT","slug":"juice-berry-fruit-blend-from-juice-bar","name":"Juice, berry fruit blend (from juice bar)","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/juice-berry-fruit-blend-from-juice-bar","servings":{"high":{"title":"High serve (200 ml)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":239,"carbs":12,"fat":0.8,"saturatedFat":0.5,"fiber":0.2,"sugar":10.7,"protein":1.3,"energyKcal":57.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8RN558BWK8","slug":"juice-orange-98-reconstituted","name":"Juice, orange, 98% reconstituted","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/juice-orange-98-reconstituted","servings":{"high":{"title":"High serve (½ glass or 105 ml)","grams":105,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":158,"carbs":9.4,"fat":0,"saturatedFat":0,"fiber":0,"sugar":8.9,"protein":0.1,"energyKcal":37.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"A3ZHZ4D4N6","slug":"juice-orange-99-reconstituted-and-fresh-blend","name":"Juice, orange, 99% reconstituted and fresh blend","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/juice-orange-99-reconstituted-and-fresh-blend","servings":{"high":{"title":"1 serve (1 glass or 200 ml)","grams":210,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ glass or 160 ml)","grams":160,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ glass or 120 ml)","grams":120,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":141,"carbs":4.6,"fat":0.1,"saturatedFat":0,"fiber":0.3,"sugar":2.1,"protein":0.6,"energyKcal":33.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BXX26GJ3AM","slug":"juice-orange-freshly-squeezed","name":"Juice, orange, freshly squeezed","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/juice-orange-freshly-squeezed","servings":{"high":{"title":"1 serve (1 glass)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ glass)","grams":97,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 glass)","grams":72,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":188.28,"carbs":10.4,"fat":0.2,"saturatedFat":0.024,"fiber":0.2,"sugar":8.4,"protein":0.7,"energyKcal":45},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"KV6EAUBMRV","slug":"juice-tomato-100","name":"Juice, tomato, 100%","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/juice-tomato-100","servings":{"high":{"title":"1 serve (1 glass)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2/3 glass)","grams":129,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ glass)","grams":96,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":71,"carbs":3.5,"fat":0.3,"saturatedFat":0,"fiber":0.4,"sugar":2.6,"protein":0.9,"energyKcal":17},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"SS8IM95H0E","slug":"karela","name":"Karela","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/karela","servings":{"high":{"title":"1 serve (¾ cup)","grams":42,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":20,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¾ large)","grams":15,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":71,"comment":"This serving size contains moderate amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (180 ml)","grams":180,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":101,"carbs":6.3,"fat":0,"saturatedFat":0,"fiber":0,"sugar":5.8,"protein":0,"energyKcal":24.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"AXAFK9EWDG","slug":"leek-white-bulb-only-raw","name":"Leek (white bulb only), raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/leek-white-bulb-only-raw","servings":{"high":{"title":"1 serve (¾ cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":18,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":14,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":125,"carbs":6.7,"fat":0.4,"saturatedFat":0,"fiber":3.1,"sugar":3.3,"protein":1.9,"energyKcal":29.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"Y8PWH99F4O","slug":"lemonade-diet-zero-sugar-free","name":"Lemonade, diet / zero / sugar free","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lemonade-diet-zero-sugar-free","servings":{"high":{"title":"1 serve (1 cup)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 cup)","grams":244,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¾ cup)","grams":194,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":2.5,"carbs":0.01,"fat":0,"saturatedFat":0,"fiber":0,"sugar":0,"protein":0.05,"energyKcal":0.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"F5WK8M1MXE","slug":"lemonade-original","name":"Lemonade, original","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lemonade-original","servings":{"high":{"title":"1 serve (1 cup)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 cup)","grams":244,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¾ cup)","grams":194,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":120,"carbs":6.9,"fat":0,"saturatedFat":0,"fiber":0,"sugar":6.9,"protein":0,"energyKcal":28.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"HT0OEZTU6Y","slug":"lentil-canned-drained","name":"Lentil, canned, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lentil-canned-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":185,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":76,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 cup)","grams":64,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nCanned products can have a lower FODMAP content because the water-soluble FODMAPs have leached out into the canning liquid."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":236,"carbs":7.1,"fat":0.3,"saturatedFat":0,"fiber":4,"sugar":1,"protein":4.8,"energyKcal":56.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"D4WJXHL6Q5","slug":"lentil-gram-horse-dried-boiled-drained","name":"Lentil, gram, horse, dried, boiled, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lentil-gram-horse-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":185,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":42,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":35,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1342,"carbs":57,"fat":0,"saturatedFat":0,"fiber":5,"sugar":0,"protein":22,"energyKcal":320.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"Y94V7Y0WPS","slug":"lentil-green-hulled-dried-boiled-drained","name":"Lentil, green, hulled, dried, boiled, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lentil-green-hulled-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":185,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":34,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":29,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":323,"carbs":9.5,"fat":0.4,"saturatedFat":0.1,"fiber":3.7,"sugar":0.3,"protein":6.8,"energyKcal":77.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"9DWTURTO4C","slug":"lentil-le-puy-hulled-dried-boiled-drained","name":"Lentil, Le Puy, hulled, dried, boiled, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lentil-le-puy-hulled-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":185,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":36,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":31,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":418,"carbs":16,"fat":0.5,"saturatedFat":0,"fiber":4,"sugar":0,"protein":9,"energyKcal":99.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"E93QSRP8WK","slug":"lentil-red-hulled-dried-boiled-drained","name":"Lentil, red, hulled, dried, boiled, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lentil-red-hulled-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":185,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":57,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":48,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":323,"carbs":9.5,"fat":0.4,"saturatedFat":0.1,"fiber":2.2,"sugar":0.3,"protein":6.8,"energyKcal":77.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RJERYY4Z4X","slug":"longan-dried","name":"Longan, dried","category":"other","rating":"high","url":"https://www.fodmapibsdiet.com/foods/longan-dried","servings":{"high":{"title":"1 serve (¼ cup)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":28,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":21,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1197,"carbs":74,"fat":0.4,"saturatedFat":0,"fiber":0,"sugar":0,"protein":4.9,"energyKcal":286.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"EX4RVBBYGP","slug":"longan-peeled-pitted-raw","name":"Longan, peeled, pitted, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/longan-peeled-pitted-raw","servings":{"high":{"title":"1 serve (14 medium)","grams":140,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (4 medium)","grams":43,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (3 medium)","grams":28,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":251,"carbs":15.1,"fat":0.1,"saturatedFat":0,"fiber":1.1,"sugar":16.9,"protein":1.3,"energyKcal":60},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"9K4RLUT88X","slug":"lotus-root-dried","name":"Lotus root, dried","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lotus-root-dried","servings":{"high":{"title":"1 serve (½ cup)","grams":65,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":2,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":1,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":84,"carbs":1.4,"fat":0.1,"saturatedFat":0,"fiber":1.6,"sugar":0.9,"protein":2.7,"energyKcal":20.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"YHHOBVLDKT","slug":"lsa-mix-linseed-sunflower-almond-ground","name":"LSA mix (linseed, sunflower, almond), ground","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lsa-mix-linseed-sunflower-almond-ground","servings":{"high":{"title":"1 serve (3 tablespoons)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":21,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":18,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":2310,"carbs":2.6,"fat":47.4,"saturatedFat":3.9,"fiber":18.5,"sugar":2.1,"protein":21.6,"energyKcal":552.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"XTE2HJQP8K","slug":"lychee-peeled-pitted-raw","name":"Lychee, peeled, pitted, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/lychee-peeled-pitted-raw","servings":{"high":{"title":"1 serve (15 medium)","grams":150,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (13 medium)","grams":130,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (9 medium)","grams":96,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":296,"carbs":16.2,"fat":0.1,"saturatedFat":0,"fiber":1.3,"sugar":16.2,"protein":1.1,"energyKcal":70.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4IBOCX4N7I","slug":"malted-beverage-base-chocolate-flavour-3-in-1","name":"Malted beverage base, chocolate flavour, 3 in 1","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/malted-beverage-base-chocolate-flavour-3-in-1","servings":{"high":{"title":"1 serve (1 sachet)","grams":33,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ sachet)","grams":16,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":null,"carbs":62.5,"fat":7.9,"saturatedFat":0,"fiber":0,"sugar":45.1,"protein":9.4,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4125CIBO5I","slug":"malted-beverage-base-original-flavour","name":"Malted beverage base, original flavour","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/malted-beverage-base-original-flavour","servings":{"high":{"title":"1 serve (3 heaped teaspoons)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1½ heaped teaspoons)","grams":15,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1658,"carbs":73.2,"fat":7.2,"saturatedFat":3.3,"fiber":0,"sugar":50.4,"protein":11.7,"energyKcal":396.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"RT28SBK8FG","slug":"mango-dried","name":"Mango, dried","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/mango-dried","servings":{"high":{"title":"1 serve (4 strips)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 strips)","grams":9,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (12/3 strips)","grams":7,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1226,"carbs":62.3,"fat":1,"saturatedFat":0,"fiber":7.4,"sugar":52.7,"protein":4.9,"energyKcal":293},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"B7CGYU6WYS","slug":"mango-peeled-pitted-raw","name":"Mango, peeled, pitted, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/mango-peeled-pitted-raw","servings":{"high":{"title":"1 serve (½ medium)","grams":140,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 teaspoons)","grams":9,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":7,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":null,"carbs":12.6,"fat":0.2,"saturatedFat":0,"fiber":1.6,"sugar":12.1,"protein":1,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"GAG331P2QY","slug":"mangosteen-freeze-dried","name":"Mangosteen, freeze dried","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/mangosteen-freeze-dried","servings":{"high":{"title":"1 serve (1 cup)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":10,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":7,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":656.9,"carbs":35.7,"fat":1.2,"saturatedFat":0.9,"fiber":2.6,"sugar":18,"protein":1.1,"energyKcal":157},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"VOAGQTAOP9","slug":"marinade-barbeque-cantonese-style","name":"Marinade, barbeque, Cantonese style","category":"other","rating":"high","url":"https://www.fodmapibsdiet.com/foods/marinade-barbeque-cantonese-style","servings":{"low":{"title":"1 serve (1½ tablespoons)","grams":20,"comment":"This food is a concentrated source of FODMAPs. We recommend avoiding this food during the first step of the low FODMAP diet."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1100,"carbs":60.6,"fat":0,"saturatedFat":0,"fiber":0,"sugar":59.2,"protein":2.3,"energyKcal":262.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"YUUK4Q0O2A","slug":"meat-alternative-vegetarian-chicken-strips-soy-protein-based","name":"Meat alternative, vegetarian, chicken strips (soy protein based)","category":"meats","rating":"high","url":"https://www.fodmapibsdiet.com/foods/meat-alternative-vegetarian-chicken-strips-soy-protein-based","servings":{"high":{"title":"1 serve","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":84,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":65,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food is a plant-based protein source. Nutritional guidelines recommend that on average per day you should eat 2-3 serves of protein sources. Do not add high FODMAP foods when cooking (e.g. garlic and onion)."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":2,"mannitol":3},"nutritionPer100g":{"energyKj":502,"carbs":1,"fat":3.1,"saturatedFat":0.4,"fiber":7.4,"sugar":1,"protein":18.6,"energyKcal":120},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"SFUAQY8K9Y","slug":"meat-alternative-vegetarian-false-chicken-soy-bean-based","name":"Meat alternative, vegetarian, false chicken (soy bean based)","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/meat-alternative-vegetarian-false-chicken-soy-bean-based","servings":{"high":{"title":"1 serve (1 cup)","grams":100,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2/3 cup)","grams":69,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ cup)","grams":54,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food is a plant-based protein source. Nutritional guidelines recommend that on average per day you should eat 2-3 serves of protein sources. Do not add high FODMAP foods when cooking (e.g. garlic and onion)."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":555.8,"carbs":4.7,"fat":5.5,"saturatedFat":0.7,"fiber":1.4,"sugar":1.5,"protein":15.4,"energyKcal":132.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"K6J5CUA9CS","slug":"meat-alternative-vegetarian-mince-soy-protein-based-cooked","name":"Meat alternative, vegetarian, mince (soy protein based), cooked","category":"meats","rating":"high","url":"https://www.fodmapibsdiet.com/foods/meat-alternative-vegetarian-mince-soy-protein-based-cooked","servings":{"high":{"title":"1 serve","grams":63,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":52,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":41,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food is a plant-based protein source. Nutritional guidelines recommend that on average per day you should eat 2-3 serves of protein sources. Do not add high FODMAP foods when cooking (e.g. garlic and onion)."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":2,"mannitol":3},"nutritionPer100g":{"energyKj":825,"carbs":3.9,"fat":9.3,"saturatedFat":1.1,"fiber":6.6,"sugar":1.2,"protein":21.3,"energyKcal":197.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"7YJYRZ7R4L","slug":"meat-alternative-vegetarian-mince-wheat-protein-based-contains-onion-cooked","name":"Meat alternative, vegetarian, mince (wheat protein based, contains onion), cooked","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/meat-alternative-vegetarian-mince-wheat-protein-based-contains-onion-cooked","servings":{"high":{"title":"1 serve (½ cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":17,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":14,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food is a plant-based protein source. Nutritional guidelines recommend that on average per day you should eat 2-3 serves of protein sources. Do not add high FODMAP foods when cooking (e.g. garlic and onion)."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":300,"carbs":6.6,"fat":1.6,"saturatedFat":0.1,"fiber":1.6,"sugar":1.6,"protein":9.5,"energyKcal":71.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"DEYRPSL7P4","slug":"meat-alternative-vegetarian-textured-vegetable-protein-tvp-soy-protein-based","name":"Meat alternative, vegetarian, textured vegetable protein (TVP) (soy protein based)","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/meat-alternative-vegetarian-textured-vegetable-protein-tvp-soy-protein-based","servings":{"high":{"title":"1 serve (¾ cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":3,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":2,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food is a plant-based protein source. Nutritional guidelines recommend that on average per day you should eat 2-3 serves of protein sources. Do not add high FODMAP foods when cooking (e.g. garlic and onion)."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1255,"carbs":20,"fat":1,"saturatedFat":0,"fiber":15.4,"sugar":8,"protein":52,"energyKcal":300},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"C1QGOITX44","slug":"melon-bitter-raw","name":"Melon, bitter, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/melon-bitter-raw","servings":{"high":{"title":"1 serve (1/3 cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":21,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":17,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":46,"carbs":0.2,"fat":0,"saturatedFat":0,"fiber":3.3,"sugar":0.1,"protein":0.9,"energyKcal":11},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"3XO1ZFX0I9","slug":"melon-honey-dew-white-skin-peeled-deseeded-raw","name":"Melon, honey dew, white skin, peeled, deseeded, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/melon-honey-dew-white-skin-peeled-deseeded-raw","servings":{"high":{"title":"1 serve (1 cup or 1 large wedge)","grams":150,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 small wedge)","grams":116,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ cup)","grams":92,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":149,"carbs":7.1,"fat":0.3,"saturatedFat":0,"fiber":1,"sugar":7.1,"protein":0.7,"energyKcal":35.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"MHX1NOOVIG","slug":"milk-black-soy-bean-sweetened","name":"Milk, black soy bean, sweetened","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-black-soy-bean-sweetened","servings":{"high":{"title":"1 serve (1 glass)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":81,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":60,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":212.5,"carbs":5,"fat":2,"saturatedFat":0.4,"fiber":0,"sugar":4.5,"protein":3.2,"energyKcal":50.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"TPNVZUX4A1","slug":"milk-coconut-contains-inulin","name":"Milk, coconut (contains inulin)","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-coconut-contains-inulin","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2½ tablespoons)","grams":48,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":38,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":991,"carbs":3.3,"fat":23.8,"saturatedFat":21.1,"fiber":2.2,"sugar":3.3,"protein":2.3,"energyKcal":236.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"MUHL2PGH0H","slug":"milk-cow-a2-regular-fat","name":"Milk, cow, A2, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-cow-a2-regular-fat","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":35,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 teaspoons)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":281,"carbs":6,"fat":3.4,"saturatedFat":2.2,"fiber":0,"sugar":6,"protein":3.4,"energyKcal":67.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2ASTVMFENA","slug":"milk-cow-evaporated-regular-fat","name":"Milk, cow, evaporated, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-cow-evaporated-regular-fat","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":25,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 teaspoons)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":597,"carbs":10,"fat":8.2,"saturatedFat":5.4,"fiber":0,"sugar":10.7,"protein":8,"energyKcal":142.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"SJ45Z2E9EI","slug":"milk-cow-reduced-fat","name":"Milk, cow, reduced fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-cow-reduced-fat","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":60,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (3 teaspoons)","grams":15,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":191,"carbs":5,"fat":1.2,"saturatedFat":0.8,"fiber":0,"sugar":5,"protein":3.6,"energyKcal":45.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"DGGTSZDZJS","slug":"milk-cow-regular-fat","name":"Milk, cow, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-cow-regular-fat","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":60,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":281,"carbs":6,"fat":3.5,"saturatedFat":2.2,"fiber":0,"sugar":6,"protein":3.5,"energyKcal":67.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ITK7CCTPUY","slug":"milk-cow-skim","name":"Milk, cow, skim","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-cow-skim","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":80,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":142,"carbs":4.8,"fat":0.1,"saturatedFat":0.1,"fiber":0,"sugar":4.8,"protein":3.6,"energyKcal":33.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"UGL53MRYIU","slug":"milk-goat-regular-fat","name":"Milk, goat, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-goat-regular-fat","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":80,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1¼ tablespoons)","grams":30,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":207,"carbs":3.6,"fat":2.6,"saturatedFat":1.7,"fiber":0,"sugar":3.6,"protein":3.1,"energyKcal":49.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8PTL9ADJZS","slug":"milk-oat","name":"Milk, oat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-oat","servings":{"high":{"title":"1 serve (1 cup)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2/3 cup)","grams":164,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ cup)","grams":140,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":176,"carbs":7.6,"fat":1.9,"saturatedFat":0,"fiber":0.5,"sugar":6.4,"protein":0.7,"energyKcal":42.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"V7NRWO6IGY","slug":"milk-oat-2","name":"Milk, oat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-oat-2","servings":{"high":{"title":"1 serve (1 cup)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":121,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (6 tablespoons)","grams":104,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":222,"carbs":6.5,"fat":2.1,"saturatedFat":0.3,"fiber":1.2,"sugar":0.1,"protein":1.5,"energyKcal":53.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"F7RLN4UKAP","slug":"milk-soy-soy-bean","name":"Milk, soy (soy bean)","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-soy-soy-bean","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":44,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1½ tablespoons)","grams":35,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":250,"carbs":5.1,"fat":2.9,"saturatedFat":0.6,"fiber":0.6,"sugar":2.6,"protein":3.2,"energyKcal":59.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ANU4D6JZKD","slug":"milk-soy-soy-bean-2","name":"Milk, soy (soy bean)","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-soy-soy-bean-2","servings":{"high":{"title":"High serve (½ cup or 125 ml)","grams":113,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/5 cup or 45 ml)","grams":40,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":201,"carbs":1,"fat":2.7,"saturatedFat":0.4,"fiber":0.5,"sugar":0.9,"protein":4.6,"energyKcal":48},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"V3VSNW7Y4G","slug":"milk-soy-sweetened","name":"Milk, soy, sweetened","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-soy-sweetened","servings":{"high":{"title":"1 serve (1 cup or 250 ml)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (5 tablespoons)","grams":102,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 cup)","grams":86,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":206,"carbs":7.1,"fat":1.3,"saturatedFat":0.2,"fiber":0,"sugar":1.3,"protein":2.1,"energyKcal":49.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LHISF5S04L","slug":"milk-soy-sweetened-2","name":"Milk, soy, sweetened","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-soy-sweetened-2","servings":{"high":{"title":"1 serve (1 glass)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":73,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":62,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":2,"mannitol":3},"nutritionPer100g":{"energyKj":null,"carbs":7.2,"fat":1.5,"saturatedFat":0.3,"fiber":0,"sugar":3.6,"protein":13.1,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"CO3EVLF7RO","slug":"milk-soy-unsweetened-hulled-soy-bean","name":"Milk, soy, unsweetened (hulled soy bean)","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/milk-soy-unsweetened-hulled-soy-bean","servings":{"high":{"title":"1 serve (1 cup)","grams":257,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ cup)","grams":203,"comment":"This serving size contains moderate amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":75,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":63,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":206,"carbs":7.1,"fat":1.3,"saturatedFat":0.2,"fiber":0,"sugar":0.4,"protein":2.1,"energyKcal":49.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"M1YGHGIA7T","slug":"mushroom-black-chanterelle-dried","name":"Mushroom, black chanterelle, dried","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/mushroom-black-chanterelle-dried","servings":{"high":{"title":"1 serve (¼ cup)","grams":7,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":4,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":3,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":159,"carbs":7,"fat":0.53,"saturatedFat":0,"fiber":3.8,"sugar":1.2,"protein":1.5,"energyKcal":38},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"H226CHDNLD","slug":"mushroom-button-raw","name":"Mushroom, button, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/mushroom-button-raw","servings":{"high":{"title":"1 serve (15 small)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 small)","grams":11,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1½ small)","grams":7,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":118,"carbs":1.5,"fat":0.3,"saturatedFat":0,"fiber":1.4,"sugar":0.5,"protein":3.6,"energyKcal":28.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"3ODSGL6RB8","slug":"mushroom-enoki-raw","name":"Mushroom, enoki, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/mushroom-enoki-raw","servings":{"high":{"title":"1 serve (1 cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (4 medium)","grams":15,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 medium)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":174.6,"carbs":0.2,"fat":0.3,"saturatedFat":0.02,"fiber":2.7,"sugar":0.2,"protein":2.7,"energyKcal":41.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"XNMIQNP0ET","slug":"mushroom-porcini-porchino-penny-bun-dried","name":"Mushroom, porcini / porchino / penny bun, dried","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/mushroom-porcini-porchino-penny-bun-dried","servings":{"high":{"title":"1 serve (½ cup)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (4 tablespoons)","grams":19,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2½ tablespoons)","grams":12,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1084.6,"carbs":30.4,"fat":4.3,"saturatedFat":4.3,"fiber":0,"sugar":9.5,"protein":34.7,"energyKcal":259.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"YC0YZ504ZP","slug":"mushroom-portobella-portobello-giant-cremini-raw","name":"Mushroom, portobella / portobello / giant cremini, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/mushroom-portobella-portobello-giant-cremini-raw","servings":{"high":{"title":"1 serve (2 medium)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 medium)","grams":14,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ medium)","grams":9,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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We recommend avoiding this food during the first step of the low FODMAP diet."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":165,"carbs":5.2,"fat":0.2,"saturatedFat":0,"fiber":3.1,"sugar":5.2,"protein":2.4,"energyKcal":39.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"TFCZLHUQCD","slug":"onion-small-pickled-in-vinegar-drained","name":"Onion, small, pickled in vinegar, drained","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/onion-small-pickled-in-vinegar-drained","servings":{"high":{"title":"1 serve (5 pieces)","grams":28,"comment":"This serving size contains high amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":146,"carbs":7.3,"fat":0.1,"saturatedFat":0,"fiber":2.3,"sugar":6.2,"protein":1.6,"energyKcal":34.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"6UO9W19DN1","slug":"onion-spring-scallion-white-bulb-only-raw","name":"Onion, spring / scallion (white bulb only), raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/onion-spring-scallion-white-bulb-only-raw","servings":{"high":{"title":"1 serve (¾ cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":44,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 cup)","grams":32,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":2,"sorbitol":1,"mannitol":2},"nutritionPer100g":{"energyKj":127,"carbs":4.6,"fat":0.2,"saturatedFat":0,"fiber":1.9,"sugar":3.2,"protein":1.7,"energyKcal":30.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"JBNV5489JU","slug":"onion-vidalia-raw","name":"Onion, Vidalia, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/onion-vidalia-raw","servings":{"high":{"title":"1 serve (¾ medium or ½ cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2½ tablespoons)","grams":28,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":22,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":166,"carbs":10.7,"fat":0,"saturatedFat":0,"fiber":2,"sugar":0,"protein":0.7,"energyKcal":39.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ZMM957FO1Q","slug":"onion-white-raw","name":"Onion, white, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/onion-white-raw","servings":{"high":{"title":"1 serve (¾ medium or ½ cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 small ring)","grams":12,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 small ring)","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":2,"mannitol":3},"nutritionPer100g":{"energyKj":128,"carbs":4.7,"fat":0.1,"saturatedFat":0,"fiber":2.1,"sugar":4.7,"protein":1.7,"energyKcal":30.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"PS3VAK375L","slug":"passata","name":"Passata","category":"other","rating":"high","url":"https://www.fodmapibsdiet.com/foods/passata","servings":{"high":{"title":"1 serve (½ cup)","grams":150,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":97,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":72,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":128.4,"carbs":4.5,"fat":0.5,"saturatedFat":0.3,"fiber":1.2,"sugar":3.3,"protein":1.4,"energyKcal":30.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4ESON0XZVD","slug":"pasta-sauce-cream-based-commercial","name":"Pasta sauce, cream-based, commercial","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pasta-sauce-cream-based-commercial","servings":{"high":{"title":"1 serve (½ cup)","grams":132,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":66,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":2,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":541,"carbs":10.5,"fat":8.9,"saturatedFat":2.1,"fiber":0,"sugar":4,"protein":1.9,"energyKcal":129.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5D9BUB1I61","slug":"pasta-sauce-tomato-based-contains-garlic-and-onion-commercial","name":"Pasta sauce, tomato-based (contains garlic and onion), commercial","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pasta-sauce-tomato-based-contains-garlic-and-onion-commercial","servings":{"high":{"title":"High serve (¼ cup)","grams":66,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":292.88,"carbs":13,"fat":0.5,"saturatedFat":0,"fiber":3,"sugar":8,"protein":2,"energyKcal":70},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"AML0T1YXSX","slug":"pasta-durum-wheat-cooked-drained","name":"Pasta, durum wheat, cooked, drained","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pasta-durum-wheat-cooked-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":155,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":88,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ cup)","grams":75,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":511,"carbs":24.6,"fat":0.3,"saturatedFat":0,"fiber":1.8,"sugar":0,"protein":4,"energyKcal":122.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"EWI8KQB8DA","slug":"pasta-gluten-free-red-lentil-flour-cooked","name":"Pasta, gluten free (red lentil flour), cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pasta-gluten-free-red-lentil-flour-cooked","servings":{"high":{"title":"1 serve (1 cup)","grams":80,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":42,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":36,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1500,"carbs":58,"fat":2,"saturatedFat":0.3,"fiber":6,"sugar":1,"protein":23,"energyKcal":358.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"I5NTYRQ0QM","slug":"pasta-gluten-free-soy-corn-rice-and-potato-flour-cooked","name":"Pasta, gluten free (soy, corn, rice and potato flour), cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pasta-gluten-free-soy-corn-rice-and-potato-flour-cooked","servings":{"high":{"title":"1 serve (1 cup)","grams":150,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ cup)","grams":108,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve  (2/3 cup)","grams":91,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":1480,"carbs":76.5,"fat":1.9,"saturatedFat":0.5,"fiber":1.1,"sugar":2,"protein":8,"energyKcal":353.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4X2CEATUC4","slug":"pasta-gnocchi-wheat-cooked","name":"Pasta, gnocchi (wheat), cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pasta-gnocchi-wheat-cooked","servings":{"high":{"title":"1 serve (1 cup)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":620,"carbs":29.1,"fat":0.9,"saturatedFat":0.4,"fiber":2.3,"sugar":4.7,"protein":4.2,"energyKcal":148.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8UC34A1WPM","slug":"pasta-spelt-cooked","name":"Pasta, spelt, cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pasta-spelt-cooked","servings":{"high":{"title":"1 serve (1 cup)","grams":170,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¾ cup)","grams":129,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2/3 cup)","grams":109,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1525,"carbs":66,"fat":3.1,"saturatedFat":1.3,"fiber":8.4,"sugar":0.8,"protein":13,"energyKcal":364.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"OCDNW4LQRR","slug":"pasta-spelt-cooked-2","name":"Pasta, spelt, cooked","category":"grains","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pasta-spelt-cooked-2","servings":{"high":{"title":"1 serve (1 cup)","grams":148,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2/3 cup)","grams":101,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (½ cup)","grams":74,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1592,"carbs":74.5,"fat":2.9,"saturatedFat":0.4,"fiber":4.4,"sugar":0.3,"protein":14.3,"energyKcal":380.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"E4D2N7JJZO","slug":"pawpaw-dried","name":"Pawpaw, dried","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pawpaw-dried","servings":{"high":{"title":"1 serve (3 pieces)","grams":15,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 pieces)","grams":10,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1½ piece)","grams":8,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1151,"carbs":64.8,"fat":0.4,"saturatedFat":0,"fiber":8.3,"sugar":47.1,"protein":1.4,"energyKcal":275.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BE8NYXWCSG","slug":"pea-bean-black-eyed-dried-boiled-drained","name":"Pea / bean, black eyed, dried, boiled, drained","category":"fats-oils","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pea-bean-black-eyed-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":170,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":25,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":21,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":489,"carbs":20.6,"fat":0.5,"saturatedFat":0.1,"fiber":6.5,"sugar":3.3,"protein":7.7,"energyKcal":116.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"74RQQ23WD9","slug":"pea-blue-whole-dried-boiled-drained","name":"Pea, blue, whole, dried, boiled, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pea-blue-whole-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":180,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2½ tablespoons)","grams":31,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":27,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":null,"carbs":21,"fat":0.3,"saturatedFat":0.1,"fiber":8.1,"sugar":2.8,"protein":8.1,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"CVHJDNBF2Y","slug":"pea-split-dried-boiled-drained","name":"Pea, split, dried, boiled, drained","category":"legumes-nuts","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pea-split-dried-boiled-drained","servings":{"high":{"title":"1 serve (1 cup)","grams":180,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":13,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (3 teaspoons)","grams":11,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":272,"carbs":7.3,"fat":0.4,"saturatedFat":0,"fiber":8.3,"sugar":1.2,"protein":6.6,"energyKcal":65},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"AJ0RUKVSV0","slug":"peach-canned-in-juice-drained","name":"Peach, canned in juice, drained","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/peach-canned-in-juice-drained","servings":{"high":{"title":"1 serve (½ cup)","grams":80,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":13,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":10,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":251,"carbs":16,"fat":0,"saturatedFat":0,"fiber":1,"sugar":11,"protein":1,"energyKcal":60},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"T316DGLQ4N","slug":"peach-clingstone-unpeeled-pitted-raw","name":"Peach, clingstone, unpeeled, pitted, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/peach-clingstone-unpeeled-pitted-raw","servings":{"high":{"title":"1 serve (1 medium)","grams":145,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":32,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":21,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":195,"carbs":9,"fat":0.1,"saturatedFat":0,"fiber":2.3,"sugar":8.5,"protein":1,"energyKcal":46.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"0QZUX4WY46","slug":"peach-white-unpeeled-pitted-raw","name":"Peach, white, unpeeled, pitted, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/peach-white-unpeeled-pitted-raw","servings":{"high":{"title":"1 serve (1 medium)","grams":145,"comment":"This serving size contains high amounts of FODMAPs. 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Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":238,"carbs":15,"fat":0.1,"saturatedFat":0,"fiber":3.1,"sugar":10,"protein":0.4,"energyKcal":56.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5Y2ZNYWP8Q","slug":"pear-nashi-unpeeled-pitted-raw","name":"Pear, nashi, unpeeled, pitted, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pear-nashi-unpeeled-pitted-raw","servings":{"high":{"title":"1 serve (1 medium)","grams":190,"comment":"This serving size contains high amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (7/8 medium)","grams":65,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":60,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 piece)","grams":26,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1201,"carbs":64.1,"fat":0.6,"saturatedFat":0,"fiber":13,"sugar":56.7,"protein":6.2,"energyKcal":287},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"BAA50WWPSL","slug":"plum-black-diamond-unpeeled-pitted-raw","name":"Plum, black diamond, unpeeled, pitted, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/plum-black-diamond-unpeeled-pitted-raw","servings":{"high":{"title":"1 serve (1 medium)","grams":66,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":12,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":5,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup seeds)","grams":53,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (¼ cup)","grams":42,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ cup)","grams":105,"comment":"This serving size contains moderate amounts of FODMAPs. 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We recommend avoiding this food during the first step of the low FODMAP diet."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":841,"carbs":43.9,"fat":0.4,"saturatedFat":0,"fiber":7.8,"sugar":31,"protein":2.3,"energyKcal":201},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"2LGG5OTUZI","slug":"pumpkin-squash-acorn-peeled-raw","name":"Pumpkin / Squash, acorn, peeled, raw","category":"vegetables","rating":"high","url":"https://www.fodmapibsdiet.com/foods/pumpkin-squash-acorn-peeled-raw","servings":{"high":{"title":"1 serve (2/3 cup)","grams":75,"comment":"This serving size contains high amounts of FODMAPs. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 tablespoons)","grams":24,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1440,"carbs":61,"fat":2,"saturatedFat":0.1,"fiber":9.5,"sugar":1.2,"protein":15,"energyKcal":344.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"ZC1M6AOWXR","slug":"spice-garlic-powder","name":"Spice, garlic powder","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/spice-garlic-powder","servings":{"low":{"title":"1 serve (1 teaspoon)","grams":2,"comment":"This food is a concentrated source of FODMAPs. We recommend avoiding this food during the first step of the low FODMAP diet."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1389,"carbs":72.71,"fat":0.76,"saturatedFat":0.135,"fiber":9.9,"sugar":24.3,"protein":16.8,"energyKcal":332},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"U3DMH4WDUJ","slug":"spread-cashew-butter","name":"Spread, cashew butter","category":"fats-oils","rating":"high","url":"https://www.fodmapibsdiet.com/foods/spread-cashew-butter","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 teaspoons)","grams":11,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 teaspoons)","grams":9,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":2400,"carbs":19.4,"fat":44.4,"saturatedFat":9,"fiber":12.2,"sugar":5.4,"protein":19.4,"energyKcal":573.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"I7SFXWL65Y","slug":"spread-jam-preserve-strawberry-contains-high-fructose-corn-syrup","name":"Spread, jam / preserve, strawberry (contains high fructose corn syrup)","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/spread-jam-preserve-strawberry-contains-high-fructose-corn-syrup","servings":{"high":{"title":"1 serve (2 tablespoons)","grams":40,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":17,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (3 teaspoons)","grams":14,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":209.2,"carbs":13,"fat":0,"saturatedFat":0,"fiber":0,"sugar":12,"protein":0,"energyKcal":50},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"HSGDMXQT2Z","slug":"spread-jam-blueberry","name":"Spread, jam, blueberry","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/spread-jam-blueberry","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis is a snack or discretionary food which tends to be high in saturated fat and/or added sugars, added salt or alcohol and low in fibre and/or protein. We recommend moderating intake according to nutritional guidelines."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1000,"carbs":65,"fat":0,"saturatedFat":0,"fiber":0,"sugar":65,"protein":0.5,"energyKcal":239},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"XXM0C26A22","slug":"spread-jam-mixed-berry","name":"Spread, jam, mixed berry","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/spread-jam-mixed-berry","servings":{"high":{"title":"High serve (2 tablespoons)","grams":40,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1 tablespoon)","grams":20,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":3,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1150,"carbs":65.6,"fat":0.2,"saturatedFat":0.01,"fiber":0,"sugar":65.2,"protein":0.9,"energyKcal":274.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"4E62AF2L42","slug":"spread-marmalade-blackcurrant","name":"Spread, marmalade, blackcurrant","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/spread-marmalade-blackcurrant","servings":{"high":{"title":"High serve (1 tablespoon)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":789,"carbs":44,"fat":0.5,"saturatedFat":0.1,"fiber":2,"sugar":44,"protein":0.5,"energyKcal":188.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"LZ9HZXG0JZ","slug":"spread-vegetable-pickles-relish","name":"Spread, vegetable pickles / relish","category":"condiments","rating":"high","url":"https://www.fodmapibsdiet.com/foods/spread-vegetable-pickles-relish","servings":{"high":{"title":"1 serve (2 tablespoons)","grams":41,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1½ tablespoons)","grams":32,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nThis food may contain high FODMAP ingredients. Read the ingredients list carefully."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":643,"carbs":26.7,"fat":3.8,"saturatedFat":0.3,"fiber":0,"sugar":19.8,"protein":1.7,"energyKcal":153.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"NV52I72B09","slug":"sultana","name":"Sultana","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/sultana","servings":{"high":{"title":"1 serve (2 tablespoons)","grams":30,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":9,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 teaspoons)","grams":7,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1329,"carbs":75,"fat":0.9,"saturatedFat":0.4,"fiber":4.4,"sugar":73.2,"protein":2.8,"energyKcal":317.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"E0ANTEVT4D","slug":"syrup-agave-dark","name":"Syrup, agave, dark","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/syrup-agave-dark","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":21,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 teaspoon)","grams":5,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1270,"carbs":76.5,"fat":0,"saturatedFat":0,"fiber":0,"sugar":77,"protein":0,"energyKcal":303.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"W4B6KY22SJ","slug":"syrup-agave-light","name":"Syrup, agave, light","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/syrup-agave-light","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":21,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 teaspoon)","grams":5,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1298,"carbs":78.5,"fat":0,"saturatedFat":0,"fiber":2.6,"sugar":74.6,"protein":0,"energyKcal":310.2},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"YFKB2K82TE","slug":"syrup-apple","name":"Syrup, apple","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/syrup-apple","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":1208,"carbs":66.7,"fat":0.2,"saturatedFat":0,"fiber":4.5,"sugar":57.2,"protein":1.8,"energyKcal":288.7},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"V719H21W49","slug":"syrup-barley-malt-extract","name":"Syrup, barley malt extract","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/syrup-barley-malt-extract","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":35,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve","grams":16,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1/3 tablespoon)","grams":12,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1340,"carbs":75,"fat":0,"saturatedFat":0,"fiber":0,"sugar":49,"protein":5,"energyKcal":320.3},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"U4GOLB4PFT","slug":"syrup-golden","name":"Syrup, golden","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/syrup-golden","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":15,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2 teaspoons)","grams":12,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 teaspoon)","grams":7,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1203,"carbs":74.9,"fat":0,"saturatedFat":0,"fiber":0,"sugar":74.9,"protein":0.2,"energyKcal":287.5},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"NFDM4CD8G3","slug":"syrup-molasses","name":"Syrup, molasses","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/syrup-molasses","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":20,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (½ tablespoon)","grams":10,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 teaspoon)","grams":5,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":879,"carbs":54.7,"fat":0.1,"saturatedFat":0,"fiber":0,"sugar":54.7,"protein":0,"energyKcal":210.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"3Z0EIA9Z3R","slug":"syrup-sorghum","name":"Syrup, sorghum","category":"sweets","rating":"high","url":"https://www.fodmapibsdiet.com/foods/syrup-sorghum","servings":{"high":{"title":"1 serve (1 tablespoon)","grams":40,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2½ teaspoons)","grams":25,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 teaspoons)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":1213,"carbs":74.9,"fat":0,"saturatedFat":0,"fiber":0,"sugar":74.9,"protein":0,"energyKcal":289.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"6L3O5QAGNW","slug":"tamarillo-peeled-raw","name":"Tamarillo, peeled, raw","category":"fruits","rating":"high","url":"https://www.fodmapibsdiet.com/foods/tamarillo-peeled-raw","servings":{"high":{"title":"1 serve (2 medium)","grams":140,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1½ medium)","grams":99,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 medium)","grams":65,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nPlease note that the 'green' traffic light rating system allows you to eat multiple serves of 'green' foods per meal. Nutritional guidelines recommend that on average per day you should eat at least 5 serves of vegetables and 2 serves of fruits."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":150,"carbs":3.4,"fat":0.1,"saturatedFat":0,"fiber":4.7,"sugar":3.4,"protein":2,"energyKcal":35.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"DGK4QLK2H9","slug":"tea-black-strong-soy-milk-soy-beans","name":"Tea, black, strong, soy milk (soy beans)","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/tea-black-strong-soy-milk-soy-beans","servings":{"high":{"title":"1 serve (250 ml)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis serving is made from 1 teabag infused to a strong strength (3-5 minutes), with 1 tablespoon of milk or milk alternative. Note: caffeine, when consumed in excess, can be an additional symptom trigger."},"moderate":{"title":"Moderate serve (180 ml)","grams":180,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis serving is made from 1 teabag infused to a strong strength (3-5 minutes), with 1 tablespoon of milk or milk alternative. Note: caffeine, when consumed in excess, can be an additional symptom trigger."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":40,"carbs":0.9,"fat":0.5,"saturatedFat":0.1,"fiber":0.1,"sugar":0.8,"protein":0.5,"energyKcal":9.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"8DU5GSS2C0","slug":"tea-chai-strong","name":"Tea, chai, strong","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/tea-chai-strong","servings":{"high":{"title":"1 serve (250 ml)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis serving is made from 1 teabag infused to a strong strength (3-5 minutes). Note: caffeine, when consumed in excess, can be an additional symptom trigger."},"moderate":{"title":"Moderate serve (180 ml)","grams":180,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis serving is made from 1 teabag infused to a strong strength (3-5 minutes). Note: caffeine, when consumed in excess, can be an additional symptom trigger."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":20.1,"carbs":0.3,"fat":0.3,"saturatedFat":0,"fiber":0.4,"sugar":2.2,"protein":0.1,"energyKcal":4.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"I1X5QWX2LL","slug":"tea-chai-strong-cows-milk","name":"Tea, chai, strong, cow's milk","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/tea-chai-strong-cows-milk","servings":{"high":{"title":"1 serve (250 ml)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis serving is made from 1 teabag infused to a strong strength (3-5 minutes), with 1 tablespoon of milk or milk alternative. Note: caffeine, when consumed in excess, can be an additional symptom trigger."},"moderate":{"title":"Moderate serve (180 ml)","grams":180,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis serving is made from 1 teabag infused to a strong strength (3-5 minutes), with 1 tablespoon of milk or milk alternative. Note: caffeine, when consumed in excess, can be an additional symptom trigger."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":1,"mannitol":3},"nutritionPer100g":{"energyKj":45.3,"carbs":0.7,"fat":0.6,"saturatedFat":0.3,"fiber":0.4,"sugar":2.6,"protein":0.4,"energyKcal":10.8},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"UFPDQ554OE","slug":"tea-chai-strong-low-fodmap-milk-alternatives","name":"Tea, chai, strong, low fodmap milk alternatives","category":"beverages","rating":"high","url":"https://www.fodmapibsdiet.com/foods/tea-chai-strong-low-fodmap-milk-alternatives","servings":{"high":{"title":"1 serve (250 ml)","grams":250,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis serving is made from 1 teabag infused to a strong strength (3-5 minutes), with 1 tablespoon of milk or milk alternative. Note: caffeine, when consumed in excess, can be an additional symptom trigger."},"moderate":{"title":"Moderate serve (180 ml)","grams":180,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nThis serving is made from 1 teabag infused to a strong strength (3-5 minutes), with 1 tablespoon of milk or milk alternative. 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Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs.\n\nAlcohol is an irritant to the gut and a limited intake is advised."}},"fodmaps":{"fructose":3,"lactose":1,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":null,"carbs":12,"fat":0,"saturatedFat":0,"fiber":0,"sugar":12,"protein":0.2,"energyKcal":null},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"WUP4ELPMK9","slug":"yoghurt-goat-regular-fat","name":"Yoghurt, goat, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/yoghurt-goat-regular-fat","servings":{"high":{"title":"1 serve (¾ cup)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2/5 cup)","grams":129,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2½ tablespoons)","grams":32,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":335,"carbs":4.8,"fat":4.8,"saturatedFat":2.6,"fiber":0,"sugar":3.1,"protein":4.4,"energyKcal":80.1},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"M3ZDDUUC5G","slug":"yoghurt-greek-plain-regular-fat","name":"Yoghurt, Greek, plain, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/yoghurt-greek-plain-regular-fat","servings":{"high":{"title":"1 serve (¾ cup)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (1/3 cup)","grams":93,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":23,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":590,"carbs":3.5,"fat":10,"saturatedFat":10,"fiber":0,"sugar":3.5,"protein":8.2,"energyKcal":141},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"3C3KOU84UW","slug":"yoghurt-natural-indian","name":"Yoghurt, natural, Indian","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/yoghurt-natural-indian","servings":{"high":{"title":"1 serve (¾ cup)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (2½ tablespoons)","grams":59,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 teaspoons)","grams":14,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":353,"carbs":4.8,"fat":4.2,"saturatedFat":2.7,"fiber":0,"sugar":6.7,"protein":5.7,"energyKcal":84.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"5QMGGIL8Y6","slug":"yoghurt-natural-low-fat","name":"Yoghurt, natural, low fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/yoghurt-natural-low-fat","servings":{"high":{"title":"1 serve (1 tub)","grams":170,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (3 tablespoons)","grams":60,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":241,"carbs":5.9,"fat":0.3,"saturatedFat":0.2,"fiber":0,"sugar":5.9,"protein":6.6,"energyKcal":57.6},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"N53VVT1SUA","slug":"yoghurt-natural-regular-fat","name":"Yoghurt, natural, regular fat","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/yoghurt-natural-regular-fat","servings":{"high":{"title":"1 serve (1 tub)","grams":170,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (3 tablespoons)","grams":60,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (1 tablespoon)","grams":20,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day."}},"fodmaps":{"fructose":1,"lactose":3,"fructans":1,"gos":1,"sorbitol":1,"mannitol":1},"nutritionPer100g":{"energyKj":324,"carbs":4.2,"fat":3.9,"saturatedFat":2.5,"fiber":0,"sugar":4.2,"protein":5.3,"energyKcal":77.4},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}},{"id":"J6DRJJ0TMU","slug":"yoghurt-soy","name":"Yoghurt, soy","category":"dairy","rating":"high","url":"https://www.fodmapibsdiet.com/foods/yoghurt-soy","servings":{"high":{"title":"1 serve (¾ cup)","grams":200,"comment":"This serving size contains high amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"moderate":{"title":"Moderate serve (¼ cup)","grams":49,"comment":"This serving size contains moderate amounts of FODMAPs. Intake may trigger symptoms if you malabsorb any of the indicated FODMAPs."},"low":{"title":"Low serve (2 tablespoons)","grams":38,"comment":"This serving size is low in FODMAPs and should be tolerated by most individuals with IBS.\n\nNutritional guidelines recommend consuming 2-3 serves of dairy foods (cheese, yoghurt, milk or alternatives) per day. Please note that this food is high in fat. Fat can affect gut motility and when consumed in excess can be an additional symptom trigger."}},"fodmaps":{"fructose":1,"lactose":1,"fructans":1,"gos":3,"sorbitol":3,"mannitol":3},"nutritionPer100g":{"energyKj":376,"carbs":16,"fat":1.8,"saturatedFat":0.3,"fiber":0.2,"sugar":1.2,"protein":3.5,"energyKcal":89.9},"provenance":{"methodology":"https://www.fodmapibsdiet.com/methodology","corrections":"https://www.fodmapibsdiet.com/corrections","sourceOrganization":"Monash University FODMAP research (via project source export)","sourceRecordCitationAvailable":false,"reviewedAt":"2026-05-14","licenseNotice":"Site content terms apply; source-dataset redistribution rights are not asserted."}}]}