No FODMAP Foods

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 about potential no FODMAP foods will be helpful for you.

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:

• Monash University Lab Testing Explained
• FODMAP Friendly Lab Testing Explained
• How To Use The Monash University Smartphone App
• How To Use The FODMAP Friendly Smartphone App
• When Monash University & FODMAP Friendly Lab Test Results Differ

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 FODMAP journey, and no FODMAP foods might be helpful to be aware of.

Proteins Contain No FODMAPs

First things first, let’s talk about which foods, by their very structure, 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 whites

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.

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.

Use Your Apps To Understand FODMAP Content

Monash University uses 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. In addition, FODMAP Friendly is the other primary app; both entities lab test foods and publish the results for those following the low FODMAP diet. We think both apps are necessary.

What Does The Green Light Mean?

Within the Monash University system, foods that have a Green Light serving size are low FODMAP and appropriate for the Elimination Phase. 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 at one time. Below is a graphic from Monash themselves.

FODMAP Free, Or Not? Both!

Monash University no longer states that foods are “FODMAP free”, or that “FODMAPs were not detected”, or that you can “eat freely”. They have moved away from using this wording, not because it isn’t/wasn’t true, but because they think it is confusing for the consumer to have foods represented with various FODMAP content (no FODMAP at one point, FODMAP content at another point). We disagree. We think to have the knowledge that a grape is capable of containing no FODMAPs, or of containing FODMAPs, is important.

Here is how grapes were presented on the Monash app for years. The reason no Yellow or Red Lights were shown is because no FODMAPs were detected in lab testing; there was no need for Moderate yellow light, or High red light FODMAP information.

Upon retesting, Monash lab tests showed red grapes to contain a fair amount of FODMAPs, changing their serving size suggestion from eat freely, to 6 grapes, to 2 grapes. What does this mean to you? It means grapes are capable of containing no FODMAPs, which is why they are included in this article, or they might contain FODMAPs. For more information on grapes, please see our upcoming article, Are Grapes Low FODMAP? (to be added September 2024).

At one point in the Monash app, they also listed foods that contained “trace” FODMAPs. For the same reasons as above, Monash has removed that wording, but we have preserved those foods in our article, Foods With A Trace of FODMAPs.

“No FODMAP” Foods

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. Here are some representations of no FODMAP foods as they were listed on the Monash app.

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.

Monash University has an article that suggests ways to find “no FODMAP” foods on their app.

Grapes Can Contain FODMAPs – And Also Be FODMAP Free

The fact is that some 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! All lab tests are accurate. And the grapes you eat today or next month (to use grapes as an example) will even be different from the ones lab tested by Monash University the first time, and any subsequent time.

The app entries are meant to be used as guides, not absolutes.

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

As always, we look at lab results as information for you to begin exploring your relationship with FODMAPs, which will be unique.

Fruit

• Banana: Monash University initially reported that firm sugar bananas (initially called Lady Finger bananas on the app) contained no FOMAPs. They then listed them as containing “trace” amounts; presently it states they remain low FODMAP up to 500g. Please note that this is the largest amount they tested; it does not mean they become Moderate or High for FODMAPs at 501 g. 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.
• Orange Juice: 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, however, in private correspondence we do not believe this was actually fresh squeezed. Please read this article).
• Papaya

• Prickly pear
• Rhubarb
• Starfruit (carambola)
• Strawberries*

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”. It is now listed as low FODMAP up to 500 g).
• 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

• 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*
• Watermelon radish (FODMAP Friendly)

Miscellaneous

• Chives
• Eggs, whole
• Ginger, fresh
• Licorice Tea
• Malt vinegar
• Maple Syrup
• Milk: lactose-free
• Nori
• Rice: Basmati, brown, white*
• Rice malt syrup
• Spirulina
• White Sugar

* Please note that the asterisk denotes foods that have been re-tested by Monash University and subsequent batches of testing showed FODMAP content. 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.

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 Vegetable Salad
• No FODMAP Leafy Green Salad
• No FODMAP Fruit Salad

• No FODMAP Chicken Paillard
• No FODMAP Malt Vinegar Salad Dressing
• No FODMAP Sautéed Shrimp
• No FODMAP Baked Potato
• No FODMAP Steak

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.

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?

Study Your Apps To Stay Up-to-Date

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.