Lifestyle | Food Features

No FODMAP Foods

By Dédé Wilson

Published May 10, 2022, Updated September 26, 2022

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Did you know that there are NO FODMAP foods? We talk all the time about low or high FODMAP foods, but there are actually foods that have been lab tested and have shown no detectable FODMAPs! There are also foods, such as pure proteins and fats, that are no FODMAP by their very definition. If you have IBS and are following the low FODMAP diet, information on no FODMAP foods will be helpful for you.

Addressing Re-Tested Foods

Information is included in this article about foods that Monash University has re-tested that have been shown to contain no FODMAPs during one batch of testing, and to contain FODMAPs during additional testing.

sliced salmon close up

Lab Testing Of Foods

To fully understand why different lab results can occur – and why it is not something to panic about – please read these 5 inter-linked articles:

Do I Need No FODMAP?

Note that the low FODMAP diet is not a no FODMAP diet, it is a reduced FODMAP diet, but we are aware that every now and then people are in a very sensitive and reactive time in their healing and no FODMAP foods might be helpful to know about.

Proteins Contain No FODMAPs

First things first, let’s talk about which foods, by their very structure and makeup, contain no FODMAPs. Proteins and fats do not contain any FODMAPs. All FODMAPs are carbohydrates.

Pure proteins, (not steak with Bearnaise sauce), are no FODMAP. Here is a list of proteins you can eat that contain NO FODMAPs:

  • Beef – Steak, hamburger, beef ribs, short ribs, filet mignon, etc.
  • Lamb – Lamb chops, ground lamb, leg of lamb, cubed lamb for stew, etc.
  • Pork – Pork chops, ribs, ground pork, pork loin, some bacon, etc.
  • Poultry – Chicken, turkey, duck, goose, ground chicken & turkey, etc.
  • Fish – Salmon, cod, tuna, mackerel, bass, some canned tuna and sardines, etc.
  • Shellfish – Shrimp, clams, oysters, lobster, crab, mussels, etc.
  • Egg whitesolive oil pouring off of a spoon into a bowl

Fats Contain No FODMAPs

 Oils – all pure oils – are no FODMAP:

  • Avocado oil
  • Canola oil
  • Coconut oil – refined and unrefined
  • Olive oil
  • Peanut oil
  • Rice bran oil
  • Sesame oil
  • Sunflower oil
  • Vegetable oil
  • Walnut oil
  • Any pure oil

The predominant FODMAP in garlic and onions are fructans, which are not oil soluble, which is why we can make Garlic-Infused Oil (or Onion-Infused Oil) and have the result be free of FODMAPs.

butter on a knife

These fats below are also considered no FODMAP according to Monash University lab testing:

  • Butter
  • Duck fat
  • Margarine

Fats contain no carbohydrates, or a small enough amount, to be labeled as not containing FODMAPs, however, they might not be completely free of FODMAPs in certain quantities. Please read our article on How To Read A FDA Nutrition Facts Label. Always remember that FODMAPs are very connected to serving size and portions.

Always remember that FODMAPs are very connected to serving size and portions.

Lab Tested Foods With No FODMAPs

Monash University has lab tested more raw ingredients than anyone and they use a Red/Yellow/Green Light system to help the consumer understand FODMAP levels.

Green Light = Low FODMAP, appropriate for Elimination Phase
Yellow Light = Moderate FODMAP (Monash refers to this as “amber”)
Red Light = High FODMAP

We believe that everyone following this diet should download the Monash University Low FODMAP Diet App™ and use it as a primary reference tool. For prepared products, FODMAP Friendly has tested the most items; download their app, too. FODMAP Friendly recently completely overhauled their app in early 2022 and we have an article for you detailing their app.

NOTE that you HAVE to click through into each item in the Monash University Low FODMAP Diet App™ – even if it shows a Red Light initially – because there might very well be a Green Light Low FODMAP serving size of that food. The diet is dependent on portion control and is not black and white.

For example, Almonds in the Monash University Low FODMAP Diet App™ get a Red Light, but when you click through to view the complete entry, you will see that almonds have a Green Light low FODMAP serving of 10 nuts or 12 g. (The Red Light is, in our opinion, arbitrarily determined by what Monash calls “1 serve”, which at 20 nuts or 24 g is high in GOS (galacto-oligosaccharides). 10 whole almonds are a perfectly acceptable low FODMAP serving of nuts! (The serving sizes in the app, by the way, are partially determined by FODMAP thresholds, and also by Australian Government Healthy Eating Guidelines, which we think creates confusion).

You might find this article helpful: High FODMAP Foods With Low FODMAP Serving Sizes.

What Does The Green Light Mean?

Within the Monash University system, foods that have a Green Light serving size are low FODMAP. But what about no FODMAPs? Hidden within those Green Light items on the app are foods that actually had no FODMAPs detected during lab tests.

So, to reiterate, Green Light can mean that a food has a small enough amount of FODMAPs to be considered low FODMAP, or, it can mean that the food has no FODMAPs. There are also foods that contain a “trace” of FODMAPs. You have to search through the app to find the latter, as they are not distinguished from one another or searchable in that way.

And Then There Is “No FODMAP”. Or Is There?

Here are lists of fruits, vegetables, grains and other foods that have been lab tested and shown to contain no FODMAPs at one point in time. If you are wondering what that language means, it refers to the fact that Monash has occasionally gone back and re-tested fruits and vegetables only to get different results.

In late 2021 and early 2022 Monash University published new findings for grapes, strawberries, red peppers, among other items. In these subsequent tests FODMAPs were detected in these foods, whereas they showed “no FODMAPs” in prior tests. So, you are probably wondering, “which is it? Do these contain FODMAPs, or not?”

Grapes Can Contain FODMAPs – And Be FODMAP Free

The fact is that these foods have shown both results in lab tests. And this is due to the fact that the items tested were not the same in each test. This tells us that it is possible for grapes to be no FODMAP, and also possible for them to contain FODMAPs, but don’t worry! Both lab tests were “right”. And the grapes you eat (to use grapes as an example) will even be different from the ones lab tested by Monash University the first time, and the subsequent time.

BTW red grapes were shown to contain no FODMAPs in FODMAP Friendly lab testing.

As always, we look at lab results as lines in the sand; they provide information for you to begin exploring your relationship with FODMAPs, which will be unique.

sliced dragon fruit on a wooden board

Fruit

  • Banana: Monash University initially reported that firm sugar bananas (initially called Lady Finger bananas on the app) contained no FOMAPs. They have now moved that to “trace”; FODMAP Friendly lab testing reports that green unripe sugar bananas contain no FODMAPs
  • Breadfruit
  • Clementine oranges
  • Dragon fruit
  • Durian melon
  • Grapes: green, red & black*
  • Guava, ripe
  • Mandarin oranges: Monash initially reported no FODMAPs; subsequent lab tests suggest 1 medium 90 g orange is low FODMAP.
  • Navel oranges: Monash initially reported no FODMAPs; subsequent lab tests suggest 1 medium 130 g orange is low FODMAP.
  • (FYI: Monash initially stated that freshly squeezed orange juice contains no FODMAPs as well; subsequently they re-tested and stated that a low FODMAP serving size is 70 g or ½ cup).
  • Papaya
papaya closeup

Vegetables

  • Arugula (Also called Rocket. For years Monash had reported that arugula contained NO FODMAPs in lab testing. During a smartphone app update, the statement changed to “only trace amounts”. They still recommend to “eat freely and according to appetite”).
  • Beetroot, pickled
  • Carrot
  • Choy sum
  • Cucumber
  • Endive leaves (also called curly endive or frisée)
  • Japanese pumpkin (kabocha squash)
  • Lettuce: butter: Monash retested and lab tests suggest 2 cups (75 g) is low FODMAP.
  • Lettuce: red leaf
Frisée, red leaf lettuce and butter lettuce - all contain NO FODMAPs!
Frisée, red leaf lettuce and butter lettuce – all contain NO FODMAPs!
  • Pattypan squash
  • Parsnip
  • Potatoes: red skinned, yellow-skinned, purple-skinned & russet baking potatoes
  • Red bell pepper*
  • Red radish
  • Scallion tops, green parts only; also called spring onion by Monash
  • Tomato: common beefsteak*

Miscellaneous

* Please note that the asterisk denotes foods that have been re-tested by Monash University and during the most recent batch of testing they were shown to contain FODMAPs. This means it is possible for these foods to contain no FODMAPs, or also to contain FODMAPs, depending on all the variables detailed in our article, Monash University Lab Testing Explained.

…it is possible for these foods to contain no FODMAPs, or also to contain FODMAPs, depending on all the variables detailed in our article, Monash University Lab Testing Explained.

NO FODMAP Recipes

We have some No FODMAP recipes for you! Now, remember, the low FODMAP diet is NOT a NO FODMAP diet. It ends up being a “lowered” FODMAP diet by the time you complete your Challenge phase and enter into Integration. That said, we know that sometimes you might be in a very sensitive time of your FODMAP exploration, and so we have come up with no FODMAP recipes:

No FODMAP fruit salad in bowl on green napkin
Enjoy our No FODMAP fruit salad – quick to make with easy to find fruit!
No FODMAP Leafy Green Salad in wooden bowl
No FODMAP Leafy Green Salad in wooden bowl.

How Much No FODMAP Food Can I Eat?

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 navel oranges, as there have been no FODMAPs detected in the serving sizes lab-tested, you might be able to eat more of this fruit than others that have been shown to contain FODMAP content during lab testing.

The Monash University Low FODMAP Diet App™ states that a serving size is 1 medium navel orange, weighing in at 130 g, so this is a good amount to try for yourself to see how YOUR tolerance is, which is really what counts.

YOUR tolerance…is really what counts.

You might be wondering why Monash University says a serving size of navel oranges is 130 g if indeed they contain no FODMAPs? That is because Monash also overlays “Australian healthy eating guidelines” in their recommendations for portions.

You might also enjoy reading our article, What Is A Low FODMAP Serving Size?

Use The Monash University Low FODMAP Diet App™ & FODMAP Friendly App

We find that every time we look at these apps, we learn something new. We highly recommend that you spend some time diving deep into the apps. 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 helpful to be aware of so that you can include them in your daily diet.

Additional Reading: Foods With A Trace of FODMAPs

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