Every food and recipe in the library that fits a low-fodmap pattern. Derived from what each ingredient is, not from a product label — the food library carries the same filter, and remembers it across the site.
From the Monash high-FODMAP list. Low-FODMAP is portion-dependent for many foods; this marks foods that are low at a normal serve and flags the ones that are not.
Foods
- Almond BeverageA low-calorie drink that is mostly water. Check the label for added calcium — that is the part that matters.
- Almond ButterAlmond butter packs healthy fats, vitamin E, and magnesium into a small scoop — but it's easy to eat way more than one serving.
- BananaA practical potassium source — tablets are capped far lower for safety.
- Banana ChipA fried snack made from fruit, closer to a crisp than to a banana.
- Banana PrawnA very lean seafood that’s mostly protein, with barely any fat.
- Beef (Lean)Its iron absorbs well on its own — no vitamin C pairing needed.
- Beef DrippingFifty-two grams of saturated fat per hundred — seven times canola oil.
- Beef LiverA small serving of beef liver packs more vitamin A, B12, iron, and copper than almost any other food -- so a little goes a long way.
- Beef Mince (Regular Fat)The fat percentage on the label is raw. What you eat depends on how you cook it.
- Blood OrangeBlood oranges look different because of a special red pigment — not because they have way more vitamin C than regular oranges.
- Bok ChoyBok choy is a crunchy, low-calorie green that quietly packs a lot of bone-friendly vitamin K and immune-supporting vitamin C.
- BrieBrie is a soft, buttery cheese that gives you calcium for bones and B12 for blood and nerves -- just make sure it's pasteurized.
- Brown RiceThe bran layer left on is where the whole difference from white rice lives.
- BuckwheatDespite the name, it is not wheat at all — and it is naturally gluten-free.
- Buckwheat GroatsA gluten-free seed cooked like rice, with more magnesium and protein than most grains.
- ButterA real source of vitamin A — and the fat that helps you absorb it from vegetables too.
- CamembertThe white fuzzy skin on Camembert is safe to eat, but if you're pregnant, check the label: only pasteurized Camembert is considered safe.
- Canned Tuna (in Brine)Twenty-six grams of protein, 752 mg of omega-3, and a mercury question worth answering properly.
- CantaloupeCantaloupe is mostly water and natural sugar, but it still packs a real dose of vitamin C and vitamin A into every juicy bite.
- CapsicumGreen capsicums are just unripe red ones — and ripening is what builds the vitamin C and colour.
- Cheddar CheeseSome aged cheeses genuinely supply vitamin K2, made by bacteria during fermentation.
- Chia SeedsForms a gel in liquid the same way oat fibre does, only faster.
- ChickenNearly all the fat in chicken sits in the skin, not the meat.
- Chicken BreastThe lean protein most diets are built around by default.
- Chicken LiverOne small serving of chicken liver packs more vitamin A, B12, and iron than a whole day's worth of most other foods — which is exactly why it's a once-in-a-while food, not an everyday one.
- Chicken Luncheon MeatTwenty grams of protein on 1.2 g of fat — and still processed meat.
- Chicken PieceCoated fried chicken is mostly ordinary chicken plus batter, oil and salt.
- Chicken ThighChicken thigh gives you protein plus iron and zinc, all from real food you can actually taste.
- Chicken WingsThe skin doubles the fat and adds nothing else. That is the whole decision.
- Corned Beef (Canned)Genuinely good protein and B12, wrapped in 750 mg of sodium.
- CucumberMostly water by weight — which is exactly the point of it.
- Daikon RadishDaikon is a crunchy, watery radish that's low in calories but surprisingly high in vitamin C, and its natural enzymes may give your stomach a small hand with starchy food.
- Egg WhitesEgg whites are almost pure protein with barely any fat or calories, but you should always cook them first.
- Egg YolkAlmost every nutrient in the egg is here — and so is all the cholesterol.
- EggplantEggplant isn't a dangerous nightshade -- it's a low-calorie veggie with real fiber, and its purple skin holds most of the good stuff.
- EggsA genuinely complete protein — and a choline source most people overlook.
- Feta CheeseFeta is salty, tangy cheese that gives you calcium and B12, but it's also one of the saltier cheeses, so a little goes a long way.
- FishHow oily a fish is, and what is wrapped around it, matters far more than the word on the packet.
- Fish FingersProcessed, yes. Processed meat, no — and 756 mg of omega-3 per 100 g.
- Fish SauceSaltier than seawater by a wide margin, and a genuine iodine source.
- GrapeThe different colours are mostly a difference in pigment, not in sugar.
- GrapesContains resveratrol — the same compound sold as a standalone supplement.
- Ground TurkeyGround turkey is a budget-friendly, protein-packed meat — but only a truly lean option if you check the label, since "ground turkey" can be nearly as fatty as ground beef.
- HalloumiHalloumi is a salty, high-protein cheese that stays firm and squeaky on the grill instead of melting into a puddle.
- Iceberg LettuceIceberg lettuce isn't "just crunchy water" - it's mostly water, but that water comes packaged with real vitamin K.
- KaleA calcium source your body genuinely absorbs, unlike spinach’s.
- KiwiMore vitamin C than an orange, plus a genuine digestive enzyme.
- Lactose-Free MilkIdentical to milk in every respect except one enzyme added at the factory.
- LambLamb is packed with protein, iron, zinc, and vitamin B12 — nutrients your body absorbs unusually well from meat.
- LemonA real vitamin C source — though the lemon water detox claims go well past the evidence.
- Lemon JuiceToo small a serve to feed you. Big enough to change what your gut absorbs.
- Lemon PeelMost of a lemon's fibre and aroma is in the skin, not the juice.
- LettuceNearly all water — but the darker the leaf, the more it actually gives you.
- LimeA lime won't make your body "alkaline" or flush out toxins — but it is a real, small source of vitamin C.
- Macadamia NutsMacadamia nuts are rich in heart-friendly fat, but they're so dense your body takes its time breaking them down.
- Macadamia OilMacadamia oil is mostly heart-friendly fat, but it's not the vitamin E superstar the beauty ads make it out to be.
- MaizeCoarsely ground maize with the oily part taken out, so it stores well but has lost some of its nutrition.
- Mandarin OrangeMandarins are a sweet, easy-peel way to get most of a day's vitamin C, without needing a pill.
- Maple SyrupSixty grams of sugar per hundred. The tree does not change that.
- MilletA naturally gluten-free ancient grain with a gentler blood sugar impact than white rice.
- MozzarellaA calcium and protein source people think of as pizza topping rather than food.
- Oat BeverageWhether an oat milk is worth choosing comes down to whether calcium has been added to it.
- Oat BranOat bran's sticky fiber grabs onto cholesterol-related stuff in your gut and carries it out, so your liver has to pull more cholesterol out of your blood to keep up.
- OatsOne of the few foods with strong evidence for lowering cholesterol.
- Olive OilThe fat that helps you absorb the nutrients in everything else on the plate.
- OrangeA genuinely good vitamin C source, with fibre a pill does not give you.
- Orange JuiceReal vitamin C and folate, arriving with none of the fruit’s fibre.
- PapayaContains a digestive enzyme, plus one of the highest vitamin C counts of any fruit.
- ParmesanA small amount goes further on calcium than most cheeses.
- ParsnipParsnips look like pale carrots but pack more fiber and folate per bite than most root vegetables, and cooking them is completely safe.
- Peanut ButterPeanut butter is packed with plant fat and protein that keep you full for hours — it's not empty calories.
- Peanut OilThe stir-fry oil, and usually safe in peanut allergy — with one exception that matters.
- PineappleContains bromelain — the same enzyme sold as a digestive supplement.
- Pizza (Cheese & Tomato)Not junk by composition — the portion and the sodium are what bite.
- Polenta (Cornmeal)Corn is filling and easy to grow, but eating it as your main food for too long, without other proteins, can leave your body short on a B vitamin called niacin.
- PorkWhich cut you buy changes the fat far more than how you cook it.
- Pork BellyThirty-one grams of fat, and more thiamin than almost anything else you will eat.
- Pork TenderloinPork tenderloin is a lean, high-protein meat that's also packed with a B-vitamin most other meats barely have.
- PotatoMore potassium than a banana, and the cooking method decides everything else.
- Potato CrispsA third fat by weight — and genuinely hard to stop eating, by design.
- Potato Crisps or ChipsFrying swaps the potato's water for oil. That single swap is most of what you are eating.
- Potato StrawsA treat food where the cut, not the potato, decides how much oil ends up on your plate.
- PrawnNearly all protein and water, with barely any fat — whichever prawn you buy.
- Processed Cheddar1,420 mg of sodium per hundred — more than double natural cheddar.
- PumpkinPumpkin's bright orange color is basically edible sunshine for your eyes and immune system.
- Pumpkin SeedsOne of the richest everyday food sources of zinc.
- Quail EggsQuail eggs are basically tiny, extra-rich chicken eggs — good protein and choline, but not a magic health food.
- QuinoaA rare plant food that is genuinely a complete protein.
- RadishRadishes are mostly water and crunch, but that spicy bite is doing real work in your body.
- Reduced-Fat CheddarLess fat, less salt, and more protein and calcium than the full-fat version.
- RhubarbA very low-calorie, high-fiber stalk vegetable with a distinctly tart bite.
- Rice BeverageCloser to thin rice water than to milk — there is almost no protein in it.
- Rice Bran OilThe highest vitamin E of the plain oils, and more saturated fat than most people expect.
- Rice CakesRice cakes look like a light diet snack, but because they're basically pure puffed starch with almost no fiber, they can spike your blood sugar faster than candy does.
- Rice NoodlesAlmost nothing but starch — and almost nothing else either, which is the point.
- Rice Paper WrapperA thin sheet of rice and tapioca starch. It adds almost nothing to a roll except the ability to hold it together.
- Romaine LettuceRomaine is mostly water and crunch, but it packs a real dose of vitamin K and vitamin A into very few calories.
- SalmonOne of the few foods that really is packed with omega-3.
- Silverbeet (Swiss Chard)A leafy green packed with vitamin A, plus iron and folate.
- Smoked SalmonThe omega-3 and vitamin D of salmon, plus 1,015 mg of sodium.
- SorghumA gluten-free whole grain that keeps its bran, because there is no easy way to take it off.
- Spaghetti in Tomato Cheese SauceA cheap, filling tinned meal whose only real variable is how much salt is in it.
- SpinachThe Popeye story about spinach and iron is not quite true.
- Sweet PotatoCooking it, and adding a little fat, both genuinely improve what you absorb.
- Swiss ChardOne cup of cooked Swiss chard packs a huge dose of vitamin K — great for most people, but something to watch closely if you take blood thinners like warfarin.
- Swiss CheeseSwiss cheese packs a surprising amount of calcium, protein, and B12 into a low-lactose, comparatively low-sodium slice.
- TapiocaAlmost pure starch from a root vegetable. It is there for texture and energy, not nutrition.
- TeffTeff is a tiny, gluten-free grain that's genuinely rich in iron and calcium -- but eating it alone isn't as good at raising iron levels as meat or a supplement would be.
- TempehTempeh is fermented soybeans pressed into a firm, nutty cake -- fermentation makes its protein and minerals easier for your body to use than plain soybeans.
- Tomato PasteThe one thing on this shelf that is concentrated nutrition rather than concentrated salt.
- Tomato Sauce (Ketchup)A quarter sugar by weight, and one of the better lycopene sources you will eat.
- TunaOne of the most concentrated omega-3 sources, with a real mercury caveat.
- TurkeyThe sleepiness reputation is really about how much you ate, not the turkey.
- TurnipTurnips are a low-calorie root packed with vitamin C, and their leafy tops are even more nutritious than the root itself.
- Walnut ButterWalnut butter's fat is mostly the good, unsaturated kind, and it's the only nut butter with a real dose of plant omega-3s.
- Walnut OilWalnut oil is a plant-based source of omega-3 fat, but your body only turns a little of it into the same omega-3s found in fish.
- White RiceWhite rice is a fast, easy source of energy, but most of its fiber and vitamins are polished away -- unless it's "enriched," where a few get added back.
- Wild RiceWild rice isn't really rice — it's a grass seed with more protein and fiber than regular rice, and it's gentler on blood sugar too.
- ZucchiniMild and mostly water, but a real source of potassium and gut-friendly fibre.
Depends on the product
These are not excluded and not included: the answer belongs to a certificate, a refining method or a production line, and the library will not guess it for you.
- AbaloneA shellfish loaded with vitamin B12 and iodine, two nutrients that are genuinely hard to get enough of.
- Acorn SquashAcorn squash looks plain, but one cooked cup gives you more potassium than a banana, plenty of fiber, and a good hit of vitamin C.
- Alcoholic BeverageAlmost all the energy in a spirit comes from the alcohol itself, not from sugar.
- AlmondsA genuinely good vitamin E source, wrapped in fibre and healthy fat.
- AmaranthAmaranth is a tiny ancient seed packed with a rare protein building block most grains lack, but its calcium doesn't count for as much as milk's does.
- AnchoviesAnchovies are small, salty fish that pack a surprising amount of protein, calcium, and heart-healthy fat into just a few bites.
- Anzac BiscuitA traditional treat biscuit, high in sugar and saturated fat, best enjoyed for what it is.
- ArugulaArugula's spicy taste and its vitamin K, calcium, and nitrates all come from the same peppery plant compounds.
- AvocadoMore potassium per serving than a banana — not the food people expect.
- Avocado OilAvocado oil is loaded with heart-healthy fat and vitamin E, but only if the bottle you bought is actually pure avocado oil.
- BaconProcessed meat: the salt and the curing agents are the issue, not the fat.
- BagelDenser than it looks, and one bagel is usually two serves of bread.
- Baking PowderHalf a teaspoon in a cake is nothing. A spoonful straight is a medical emergency.
- Baking SodaNot a food, an ingredient. It has no energy at all, but gram for gram it carries more sodium than salt.
- Balsamic VinegarThe only vinegar with real sugar in it — and still 79 calories per hundred.
- Bamboo ShootsFourteen calories per hundred grams — the lightest food in the library.
- BarThe health-food end and the confectionery end of this shelf are closer together than the packaging suggests.
- Barbecue SauceThirty-eight grams of sugar per hundred. More than most confectionery.
- BarramundiA mild-tasting fish that is not just filler — it carries a real dose of omega-3, more than most white fish manage.
- BasilA fragrant herb that is genuinely nutrient-dense by weight, though you only ever eat a small amount of it at a time.
- BassaLean, mild and inexpensive — a white fish that gives you protein rather than omega-3.
- Beer (Full Strength)Mostly water, alcohol, and calories your body prioritises burning.
- BeetsA natural nitrate source that genuinely improves blood flow — the same idea behind citrulline supplements.
- Bell PeppersContains more vitamin C per serving than an orange does.
- Berry JamTwo-thirds sugar, and the sugar is why it keeps.
- BeverageChocolate milk drinks are mostly milk. The powder adds flavour, sugar, and sometimes added vitamins.
- Beverage BaseMostly sugar with some cocoa — the milk you mix it into does most of the nutritional work.
- BiscuitSweet biscuits vary by how much fat and sugar got added; savoury ones vary by fat and salt.
- BisonBison is a lean red meat that's packed with iron and vitamin B12, but its low fat means you have to cook it gently or it turns tough and dry.
- Bitter MelonBitter melon is a super low-calorie vegetable packed with vitamin C, and some studies show it can gently help lower blood sugar, but it's not a magic diabetes cure.
- Black PepperA spice used by the shake, but with a genuinely useful trick — it helps your body absorb other nutrients better.
- Black TeaAbout a third the caffeine of coffee, with tannins that blunt iron absorption.
- Black-Eyed PeasBlack-eyed peas aren't really peas — they're beans packed with fiber and plant protein, plus a B vitamin called folate that helps your body build new blood cells.
- BlackberriesOne of the few fruits with enough vitamin K that it matters for anyone on blood thinners.
- BlackcurrantBlackcurrants are small, tart berries loaded with vitamin C and deep purple plant compounds called anthocyanins that are good for your heart, eyes, and blood vessels.
- Blue CheeseBlue cheese's blue streaks are edible mold that give it its bite, and every bite also brings calcium for your bones — just watch the salt.
- Blue GrenadierLean white fish, and baking or steaming it changes almost nothing except how much water is left in.
- BlueberriesA mixture of hundreds of antioxidant compounds no single pill copies.
- BocconciniA soft, fresh cheese — a good calcium and protein source without too much salt.
- BoysenberryBoysenberries are a man-made berry mix, packed with fiber and vitamin C, that helps your gut and immune system.
- Braised Steak OnionsMost of what is in the tin is sauce and onion, so there is less meat in it than the name suggests.
- Bran Flakes (Fortified)Nineteen grams of fibre and almost a full day of iron — most of it added.
- Brazil NutsOne Brazil nut can pack more selenium than you need for the whole day, so a couple of nuts is plenty.
- BreadWhat separates one loaf from another is mostly how much of the wheat grain is still in it.
- Bread RollA roll is loaf dough in a different shape — more crust, one fixed portion, and sometimes cheese baked on top.
- BreadcrumbsBecause the water is gone, everything else in the bread is roughly three times as concentrated.
- BreadfruitBreadfruit looks like a big green potato-fruit, and just like a potato, you always cook it before eating -- raw breadfruit is hard, bitter, and unpleasant.
- Breakfast CerealTwo cereals can sit side by side on the same shelf and be almost nothing alike.
- BreamA common Australian fish that’s genuinely rich in omega-3.
- BroccoliContains something no supplement quite copies — and it depends how you cook it.
- BroccoliniBroccolini is a friendly veggie hybrid with crunchy stems and a mild taste, and it packs a big dose of vitamin C and vitamin K into every bite.
- Brown SugarWhite sugar with a film of molasses on it. That is the entire difference.
- Brussels SproutsOne of the most concentrated vitamin K sources in the produce aisle.
- Buffalo (Cube Roll)A red meat cousin to beef that is usually leaner, with a similar dose of iron, zinc and protein.
- BunA sweet bread. Most of the difference across the three is the icing on top.
- Butternut SquashButternut squash's orange color is basically a vitamin A signal, but your body only turns as much of it into usable vitamin A as it needs, and cooking plus a little fat helps that process along.
- CabbageAn underrated vitamin C source, and the raw material for sauerkraut and kimchi.
- Cacao NibsCacao nibs are crushed, unsweetened chocolate beans — full of minerals and a gentle, coffee-like lift, but they're not a sugary treat.
- CakeAll cakes are sweet. What really separates them is how much butter, oil or cream is in the crumb.
- Cake MixThe numbers here are for the powder in the box, not the cake that comes out of the oven.
Recipes
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