Lifestyle | Food Features

Which Foods Have No FODMAP Content?

Go Green Lights!

We encourage everyone who has a smartphone to download the Monash University app as we find it to be the most convenient and reliable on-the-go resource. We refer to ours all day long and actually get really excited when there are updates with new foods.

Green Traffic LightIf you have spent any time with the app then you are familiar with the Green/Yellow/Red light system that visually alerts you to Low/Moderate/High FODMAP foods. But what about NO FODMAP foods?


What, you ask? Yes, hidden within those Green Light items are foods that actually had no FODMAPs detected at all when Monash tested them.

What Does That Mean?

Are you sitting down? OK we want to make it clear that we are not suggesting that you go out and gorge on anything, but in the case of, let’s say strawberries, as there have been no FODMAPs detected what you need to know is that the serving amount suggested by Monash is actually a bit arbitrary. The app states that a serving size is 10 medium strawberries weighing in at 140 g but if you read that fine print underneath you will indeed see that no FODMAPs were found.

Go On! Have 12 Strawberries!

Feels subversive, doesn’t it? How about 13 or 14 berries? WOW! We know we are joking around, but in all seriousness, knowing what foods have NO FODMAPs as opposed to merely being low in FODMAPs means that you can be more liberal with them in your personal Challenges and assessments. Chances are good that you can eat more strawberries than the recommended serving size and feel great!

So, Which Foods are NO FODMAP?

This is by no means an exhaustive list, but here are some of our faves:

  • Strawberries
  • Clementines
  • Grapes
  • Carrots
  • Cucumbers
  • Chives
  • Butter lettuce and red “coral” (leaf) lettuce
  • White potatoes
  • Radishes
  • Rhubarb

And of course, since FODMAPs are carbohydrates, all the proteins and fats that are Green Light also represent a No FODMAP designation. Of course, you have to make sure that you do not add anything that is high in FODMAPs when your prepare them – no garlic in the meat marinade, please! Here are some more delicious, nutritious foods with no FODMAP content:

  • Eggs
  • Beef
  • Lamb
  • Pork
  • Chicken
  • Prawns/shrimp and other shellfish
  • Fish
  • Plain canned salmon, tuna and sardines
  • Olive oil
  • Vegetable oil
  • Ghee
Read That App

We find that every time we look at the app we learn something new. We highly recommend that you spend some time diving deep into the app. You might learn something new and knowledge is power. At FODMAP Everyday we want all of you to thrive and part of that is knowing what you can and cannot eat so that you never feel deprived. Foods with no FODMAP content are good to be aware of so that you can more freely include them in your daily diet.

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