A Complete Guide to What Foods Contain No FODMAP

November 21, 2025 •

4 min read

According to Monash University, the originators of the FODMAP research, all FODMAPs are carbohydrates, which means that pure proteins and fats contain no FODMAPs. This offers a foundational strategy for building meals by focusing on what foods contain no FODMAP, which can be particularly helpful for those managing symptoms of Irritable Bowel Syndrome (IBS).

Quick Summary

Pure proteins, oils, and certain lab-tested fruits and vegetables are considered FODMAP-free and can form the basis of a digestive-friendly diet. Understanding these core food groups is key to building balanced meals while limiting triggers for IBS symptoms.

Key Points

Pure Proteins are FODMAP-Free: Meats, eggs, fish, and seafood contain no FODMAPs by their nature, making them safe staples for any meal.
Fats and Oils are Safe: Pure cooking oils like olive oil, avocado oil, and butter do not contain FODMAPs.
Lab-Tested Produce: Some specific fruits and vegetables have been tested and contain zero or only trace amounts of FODMAPs, including carrots, potatoes, and papaya.
Low vs. No FODMAP: The distinction is important; 'low-FODMAP' means safe in limited portions, while 'no-FODMAP' means safe in any quantity (unless other intolerances apply).
Professional Guidance Recommended: For the best results and to ensure nutritional completeness, consult with a dietitian who is trained in the low-FODMAP diet.
Label Reading is Crucial: Hidden FODMAPs like garlic and onion powder are common in processed foods, so careful label reading is necessary.
Start with the Basics: Focusing on FODMAP-free foods can build confidence and provide a solid foundation for cooking, especially during the elimination phase.

What Exactly Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine of some individuals, particularly those with IBS or SIBO (Small Intestinal Bacterial Overgrowth). In the large intestine, gut bacteria ferment these carbohydrates, which can lead to uncomfortable symptoms such as bloating, gas, abdominal pain, and changes in bowel habits. By identifying and limiting foods high in these compounds, individuals can often find significant relief.

Why Focus on “No” FODMAP vs. “Low” FODMAP?

While most IBS sufferers follow a low-FODMAP diet, which focuses on limiting portion sizes of high-FODMAP foods, it can also be helpful to know which foods are entirely FODMAP-free. These foods, by their very nature, do not contain the fermentable carbohydrates that cause symptoms. Knowing which foods have a zero-FODMAP rating offers a safety net for building the foundation of a meal, allowing for greater peace of mind during the elimination phase of the diet.

Foods with Absolutely No FODMAPs

Certain food categories are naturally free of fermentable carbohydrates and can be enjoyed without restriction (assuming no other intolerances exist). These foods provide a reliable starting point for any low-FODMAP meal plan.

Pure Proteins

Since FODMAPs are carbohydrates, pure proteins are inherently FODMAP-free. This includes a wide array of meats and eggs.

Beef: All cuts, such as steak, ribs, and ground beef.
Lamb: Chops, ground lamb, and roasts.
Pork: Chops, ground pork, and loin.
Poultry: Chicken, turkey, duck, and goose.
Fish and Seafood: Both fresh and canned fish, along with shellfish like shrimp, crab, and lobster.
Eggs: Both whole eggs and egg whites.

Note: Be cautious with processed meats, which may contain high-FODMAP additives like garlic or onion powder. Always check ingredients lists.

Edible Fats and Oils

Pure fats and oils also contain no carbohydrates and are therefore FODMAP-free.

Oils: Olive oil, avocado oil, coconut oil, and vegetable oil.
Fats: Butter and ghee.

Certain Fruits and Vegetables

While most fruits and vegetables contain some level of FODMAPs, laboratory testing by reputable sources like Monash University has identified specific varieties that contain no detectable FODMAPs.

Fruits: Some varieties of grapes (red, green, black), papaya, rhubarb, and firm sugar bananas have been found to have no FODMAPs in certain serving sizes.
Vegetables: Carrots, cucumbers, pickled beetroot, and Japanese pumpkin are examples of vegetables often found to be FODMAP-free at specific serving sizes.

Foods with Trace Amounts or Low-FODMAP Serving Sizes

It's important to distinguish between foods with zero FODMAPs and those that are safe in limited servings. Many foods, especially in the plant kingdom, contain minimal amounts of FODMAPs and can be enjoyed safely.

Grains and Starches

Rice: White, brown, and basmati rice are excellent low-FODMAP choices.
Oats: A serving of ½ cup of rolled oats is generally low-FODMAP.
Quinoa: Both quinoa and quinoa flakes are safe in low-FODMAP serving sizes.
Corn: Cornmeal and gluten-free corn tortillas are suitable options.
Potatoes: Regular potatoes are a low-FODMAP starch.

Lactose-Free Dairy and Alternatives

Lactose-free milk and yogurt: Dairy products specially made to be lactose-free.
Hard cheeses: Aged cheeses like cheddar, Parmesan, and Swiss are naturally low in lactose.
Plant-based milk: Almond milk and rice milk are common low-FODMAP alternatives.

Nuts and Seeds

Seeds: Chia seeds, pumpkin seeds, and sunflower seeds are generally safe in recommended serving sizes.
Nuts: Macadamia nuts, peanuts, and walnuts are low-FODMAP options.

Low FODMAP vs. High FODMAP Food Comparison


Food Category	Low FODMAP Examples	High FODMAP Examples
Vegetables	Carrots, cucumber, potato, spinach, lettuce	Garlic, onions, asparagus, mushrooms, cauliflower
Fruits	Papaya, pineapple, oranges, grapes, strawberries	Apples, mango, pears, watermelon, cherries
Protein	Pure cooked meats (beef, chicken), eggs, firm tofu	Beans, lentils, marinated meats with high-FODMAP ingredients
Grains	Rice, oats, quinoa, buckwheat	Wheat, barley, rye, high-FODMAP cereals
Dairy	Lactose-free milk, hard cheeses, almond milk	Cow's milk, yogurt, ice cream, soft cheese
Sweeteners	Maple syrup, table sugar, stevia	Honey, agave nectar, high-fructose corn syrup

Navigating the Low-FODMAP Journey

Understanding what foods contain no FODMAP is an empowering first step, but it is just one part of a larger process. The journey typically involves three phases.

Elimination: For 2-6 weeks, you strictly follow a low-FODMAP diet, eliminating high-FODMAP foods. This is where focusing on truly FODMAP-free items can help build meal plans with confidence.
Reintroduction: After symptoms improve, you systematically reintroduce one FODMAP group at a time to identify your personal triggers and tolerance levels. This allows for a more varied and less restrictive diet long-term.
Personalization: Based on the reintroduction phase, you develop a personalized long-term diet that includes as many foods as possible while managing symptoms. This phase focuses on quality of life and nutritional balance.

It is highly recommended to work with a qualified dietitian, preferably one trained in the low-FODMAP diet by an authority such as Monash University. Their guidance can help ensure nutritional adequacy and provide personalized support throughout the process.

Conclusion

For those with sensitive digestive systems, knowing what foods contain no FODMAP offers a strong foundation for managing symptoms. By focusing on pure proteins, fats, and specific lab-tested produce, it's possible to build a satisfying and varied diet. Combining this knowledge with a structured elimination and reintroduction plan under professional guidance can lead to significant improvements in digestive health and overall quality of life.

A Final Note on Label Reading

Always read food labels carefully, even for items that seem harmless. Hidden FODMAPs can lurk in sauces, flavorings, and processed foods. For example, some stock cubes or marinades may contain onion or garlic powder, which are high-FODMAP ingredients. Choosing fresh, whole foods and using simple, FODMAP-free seasonings like herbs, spices, and garlic-infused oil is the safest approach.

Visit Monash University's official low-FODMAP website for additional resources and the most up-to-date food data.

Authoritative Outbound Links

Frequently Asked Questions

A low FODMAP diet involves limiting foods high in FODMAPs and is often followed in specific serving sizes. Foods with 'no FODMAPs' contain zero fermentable carbohydrates and can be eaten freely without restriction, providing a reliable base for meals.

Yes, all pure, unprocessed meats, poultry, fish, seafood, and eggs are FODMAP-free because FODMAPs are only found in carbohydrates. However, processed or pre-marinated products may have high-FODMAP additives like garlic or onion powder, so checking labels is essential.

While most vegetables contain some FODMAPs, certain ones have been lab-tested and found to contain no detectable FODMAPs, such as carrots, potatoes, cucumber, and pickled beetroot. These can be eaten freely, while many other vegetables are safe in limited low-FODMAP serving sizes.

No. While some fruits are high in FODMAPs, others are either FODMAP-free or safe in low-FODMAP serving sizes. Examples of those with zero or trace FODMAPs include grapes, papaya, and firm sugar bananas, while others like oranges and strawberries are safe in specific portions.

Since FODMAPs are carbohydrates, no grain is completely FODMAP-free. However, many grains are very low in FODMAPs in controlled serving sizes. Safe options include rice, quinoa, and oats. Many 'gluten-free' products made from these grains are also suitable.

Fresh or dried herbs and pure spices are excellent low-FODMAP choices, such as basil, thyme, rosemary, ginger, cumin, and paprika. Garlic-infused and onion-infused oils are also safe, as the FODMAPs are not oil-soluble.

The most accurate and up-to-date source for FODMAP food ratings is the Monash University FODMAP Diet App. Developed by the researchers who created the diet, it provides detailed information on hundreds of foods based on current laboratory testing.