Free tool · Gut health
Low-FODMAP food list for Indian kitchens
Search 187 foods by their English or Indian name, from ragi and rajma to dahi, hing and jeera. Each one shows whether it is low, moderate or high in FODMAPs, the serving that rating applies to, and the published source it comes from.
By Dt. Trishala Goswami, MSc Clinical Nutritionist, Diabetes Educator, Certified Nutrigenomics Specialist · Last updated October 2026
FODMAPs are short-chain carbohydrates that the small intestine absorbs poorly: fructans and GOS (oligosaccharides), lactose, fructose in excess of glucose, and the polyols sorbitol and mannitol. Gut bacteria ferment them and they draw water into the bowel. In people with irritable bowel syndrome (IBS), whose gut is more sensitive, that can mean bloating, pain, wind and changed bowel habits.
The low-FODMAP diet is a short test, not a forever diet. Monash University describes three steps: 2 to 6 weeks of low-FODMAP eating, then reintroducing each FODMAP group to find your own triggers, then a personal long-term diet that limits only those (Monash FODMAP, 2018). It is meant for IBS that a doctor has diagnosed, not for working out whether you have IBS, and it works best with a dietitian. See a doctor first if you have warning signs such as blood in your stool, weight loss or anaemia. For the how-to, with a 7-day menu and swaps, read our low-FODMAP Indian diet guide.
Showing 187 of 187 foods
| Food | FODMAP status | Serving | Main FODMAP | Note | Source |
|---|---|---|---|---|---|
| Rice, white or basmati (chawal)Grains and millets | Low | Serving: Typical serve (Monash 2015 rating) | Not stated | One of the lowest-FODMAP staples: no fructans were detected in rice in the Monash grain analysis. | Source: Iacovou et al. 2015; Biesiekierski et al. 2011 |
| Brown rice (brown chawal)Grains and millets | Low | Serving: 1 cup cooked (180 g) | Not stated | A higher-fibre low-FODMAP base, useful if you also manage blood sugar. | Source: Monash FODMAP 2021; Iacovou et al. 2015 |
| Rice flour (chawal ka atta)Grains and millets | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Monash lists rice flour among low-FODMAP grains, and Indian researchers used it to replace wheat flour in traditional recipes. | Source: Monash FODMAP 2017; Varney et al. 2025 |
| Rice semolina (rice rava)Grains and millets | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Named as a low-FODMAP swap for wheat semolina (suji) in a 2025 review with Indian co-authors. | Source: Varney et al. 2025 |
| Rice noodles and rice vermicelli (rice sevai)Grains and millets | Low | Serving: Typical serve | Not stated | Rated low by Monash at a typical serve. Wheat vermicelli (sevaiyan) and fresh idiyappam are different foods and have not been rated here. | Source: Iacovou et al. 2015 |
| Flattened rice (poha)Grains and millets | Not tested | Serving: No published test | Not stated | Not tested as a separate food. A 2025 Monash-led review lists poha with carrot and a small serve of peas among lower-FODMAP Indian street foods. | Source: Varney et al. 2025 |
| Wheat roti, chapati and naan (roti, phulka, chapati, naan)Grains and millets | High | Serving: Typical serve | Main FODMAP: Fructans | Wheat is a major fructan source. Rated high at a typical serve; stuffed parathas were also calculated high. | Source: Iacovou et al. 2015; Varney et al. 2025 |
| Wheat flour (atta, maida)Grains and millets | HighFrom a published list | Serving: Usual amounts in Indian recipes | Main FODMAP: Fructans | Listed as a high-FODMAP ingredient to swap for sorghum (jowar), ragi or rice flour in traditional recipes. | Source: Varney et al. 2025 |
| Wholemeal wheat bread (brown bread)Grains and millets | Low | Serving: 1 slice (24 g); high at 2 slices | Main FODMAP: Fructans | A good example of serving size at work: one slice is low, a two-slice sandwich is high. | Source: Monash FODMAP 2017; Monash FODMAP 2015 |
| Wheat semolina (suji, rava)Grains and millets | HighFrom a published list | Serving: Usual amounts in Indian recipes | Main FODMAP: Fructans | Listed as a high-FODMAP ingredient; rava dosa and sheera were both calculated high in fructans. Rice semolina or barnyard millet are the suggested swaps. | Source: Varney et al. 2025 |
| Sorghum flour (jowar)Grains and millets | LowCalculated dish | Serving: 1 jowar rotla (6 inch), calculated | Not stated | A 6-inch jowar rotla was calculated at only 0.12 g of FODMAPs. Monash also lists sorghum flour as low FODMAP, without a public serving. | Source: Monash FODMAP 2017; Varney et al. 2025 |
| Pearl millet (bajra)Grains and millets | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Pearl millet flatbreads are listed as a low-FODMAP alternative to wheat. Blending with rice flour helps the dough hold together. | Source: Varney et al. 2025 |
| Finger millet (ragi, nachni)Grains and millets | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Listed with sorghum and rice flour as a low-FODMAP swap for wheat flour. No public serving size yet, so keep portions modest, such as one ragi roti. | Source: Varney et al. 2025 |
| Foxtail millet (kangni, navane)Grains and millets | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Named by Monash researchers as a low-GI, low-FODMAP grain, alongside brown rice and quinoa. | Source: Monash FODMAP 2025 |
| Barnyard millet (samak, sanwa, vrat ke chawal)Grains and millets | LowAmount from a Monash recipe | Serving: About 55 g dry per person, as used in a Monash recipe | Not stated | Monash calls it a low-FODMAP grain and uses it in a certified pilaf. Also suggested as a swap for wheat semolina. | Source: Monash recipe; Varney et al. 2025 |
| Maize flour (makki ka atta)Grains and millets | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Monash rates corn tortillas and polenta low, and Indian researchers swapped refined wheat flour for rice and maize flour to lower FODMAPs. | Source: Monash FODMAP 2017; Varney et al. 2025 |
| Rolled oats (jai)Grains and millets | Low | Serving: 1/2 cup uncooked (52 g) | Not stated | The serving applies to rolled oats; other forms of oats have different low-FODMAP serves. | Source: Monash FODMAP 2021 |
| QuinoaGrains and millets | Low | Serving: 1 cup cooked (155 g) | Not stated | A low-FODMAP grain with more protein than rice. | Source: Monash FODMAP 2021 |
| Buckwheat (kuttu (whole groats))Grains and millets | Low | Serving: 3/4 cup cooked groats (135 g) | Not stated | The serving applies to cooked whole groats. Buckwheat flour (kuttu atta) is a separate row. | Source: Monash FODMAP 2021; Monash FODMAP 2017 |
| Buckwheat flour (kuttu ka atta)Grains and millets | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Monash lists buckwheat flour among grains it tested and found low at a full or half serve, but the amount is only in its app. | Source: Monash FODMAP 2017 |
| Puffed amaranth (rajgira (puffed))Grains and millets | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Monash found puffed amaranth low at a full or half serve, but the amount is only in its app. Amaranth flour was not part of that statement. | Source: Monash FODMAP 2017 |
| Sago (tapioca pearls) (sabudana)Grains and millets | LowCalculated dish | Serving: 1 cup (200 ml) sabudana khichdi, calculated | Not stated | Sabudana khichdi was one of the few traditional dishes calculated low (0.02 g). Monash also rates cassava, the plant tapioca comes from, as low. | Source: Varney et al. 2025; Iacovou et al. 2015 |
| Popcorn, plain (makai ki phuli)Grains and millets | Low | Serving: Up to 100 g; a typical serve is 60 g | Not stated | Plain popcorn tested low. Check flavoured popcorn for garlic or onion powder and honey. | Source: Monash FODMAP 2016; Monash FODMAP 2021 |
| Whole moong (mung beans), boiled and drained (sabut moong)Dals and legumes | Low | Serving: 1/4 cup cooked (53 g); high at a typical serve | Main FODMAP: GOS, Fructans | Draining the cooking water matters: the oligosaccharides leach into it. | Source: Monash FODMAP 2016; Iacovou et al. 2015 |
| Sprouted moong (mung bean sprouts) (moong sprouts, ankurit moong)Dals and legumes | Low, no published servingFrom a published list | Serving: No public serving; sprouting moved mung beans to low (Monash 2017) | Not stated | Home-sprouted mung beans moved from high to low in Monash's sprouting study, but the serving is only in the app. Sprouted moong is a suggested swap for moong dal. | Source: Monash FODMAP 2017; Varney et al. 2025 |
| Split yellow moong (moong dal)Dals and legumes | Not tested | Serving: No published test | Not stated | Not tested separately from whole mung beans. Researchers suggest sprouted whole moong as the lower-FODMAP swap, or soaking and draining the dal. | Source: Varney et al. 2025 |
| Lentils, cooked from dry (masoor dal)Dals and legumes | High | Serving: Typical serve | Main FODMAP: GOS, Fructans | Boiling lentils moves some GOS into the cooking water, so cooking separately and draining helps. | Source: Iacovou et al. 2015; Monash FODMAP 2018; Monash FODMAP 2016 |
| Lentils, canned and rinsed (masoor (tinned))Dals and legumes | Low | Serving: 1/2 cup | Not stated | Canning lowers FODMAPs because the oligosaccharides leach into the liquid. Drain and rinse. | Source: Monash FODMAP 2015; Tuck et al. 2018 |
| Green lentils, boiled and drainedDals and legumes | Low | Serving: 1/4 cup (23 g) | Not stated | A small low-FODMAP portion; use it as a side, not the main protein. | Source: Monash FODMAP 2021 |
| Chickpeas, cooked from dry (kabuli chana, chole)Dals and legumes | High | Serving: Typical serve | Main FODMAP: GOS, Fructans | Home-cooked chole was calculated high in both GOS and fructans. | Source: Iacovou et al. 2015; Varney et al. 2025 |
| Chickpeas, canned and rinsed (kabuli chana (tinned))Dals and legumes | Low | Serving: 1/4 cup (42 g) | Not stated | Drain and rinse well. Larger portions are not low FODMAP. | Source: Monash FODMAP 2021; Monash FODMAP 2016 |
| Split Bengal gram (chana dal)Dals and legumes | Not tested | Serving: No published test | Not stated | Not tested separately. Whole chickpeas are high at a typical serve, and lentil-based Indian dishes were mostly calculated high. | Source: Iacovou et al. 2015; Varney et al. 2025 |
| Gram flour (besan)Dals and legumes | Not tested | Serving: No published test | Not stated | No public FODMAP test. It is milled from dried chana, and dried chickpeas are high in GOS; canned chickpeas are only lower because GOS leaches into the water. | Source: Iacovou et al. 2015; Monash FODMAP 2016 |
| Red kidney beans (rajma)Dals and legumes | High | Serving: Typical serve | Main FODMAP: Fructans, GOS | High in both fructans and GOS. Monash found the content varied across 12 brands of tinned and dried beans. | Source: Iacovou et al. 2015; Monash FODMAP 2020; Tuck et al. 2018 |
| Split pigeon peas (toor dal, arhar dal)Dals and legumes | Not tested | Serving: No published test | Not stated | Not tested as a single food. Sambar was calculated high (GOS and fructans); soaking, then cooking and draining toor dal is the suggested workaround. | Source: Varney et al. 2025 |
| Black gram (urad dal)Dals and legumes | Not tested | Serving: No published test | Not stated | No public FODMAP test for urad on its own. It is a minor part of idli and dosa batter (see dishes). | Source: Monash FODMAP 2019 |
| Dried split peas (matar dal)Dals and legumes | High | Serving: Typical serve | Not stated | One of the highest-rated legumes in the Monash chart of Asian foods. | Source: Iacovou et al. 2015 |
| Soybeans (soyabean)Dals and legumes | High | Serving: Typical serve | Main FODMAP: GOS | Soybeans are high in GOS. Firm tofu and tempeh are lower because processing removes much of it. | Source: Iacovou et al. 2015; Monash FODMAP 2024 |
| Firm tofu (soya paneer)Dals and legumes | Low | Serving: 2/3 cup cubed (160 g) | Not stated | Drained, firm tofu is a good low-FODMAP protein and can replace paneer in recipes. | Source: Monash FODMAP 2021; Monash FODMAP 2015 |
| Silken tofuDals and legumes | High | Serving: Standard serve | Main FODMAP: GOS, Fructans | Unpressed silken tofu keeps more water, and with it more oligosaccharides. | Source: Monash FODMAP 2015 |
| TempehDals and legumes | Low | Serving: Standard serve | Not stated | Fermentation lowers the FODMAPs in soybeans; tempeh tested low. | Source: Tuck et al. 2018; Monash FODMAP 2017 |
| Onion (pyaaz, kanda)Vegetables | High | Serving: Typical serve, raw, cooked or powdered | Main FODMAP: Fructans | One of the richest fructan sources measured. Fructans dissolve in water, so removing onion pieces from a gravy does not remove them. | Source: Muir et al. 2007; Monash FODMAP 2015; Monash FODMAP 2017 |
| Garlic (lehsun)Vegetables | High | Serving: Even about 3 g (roughly one clove) | Main FODMAP: Fructans | Very concentrated fructans. Garlic-infused oil gives the flavour without them (see oils). | Source: Muir et al. 2007; Monash FODMAP 2020; Monash FODMAP 2015 |
| Shallots (sambar onion, chhote pyaaz)Vegetables | High | Serving: Typical serve | Main FODMAP: Fructans | Among the highest-fructan vegetables measured, along with garlic and onion. | Source: Muir et al. 2007; Iacovou et al. 2015 |
| Spring onion, green tops only (hara pyaaz (patta))Vegetables | Low | Serving: Typical serve | Not stated | The green part is low; the white bulb is high. A good onion swap in tadka and pulao. | Source: Iacovou et al. 2015; Monash FODMAP 2015 |
| Spring onion, white part (hara pyaaz (safed))Vegetables | High | Serving: Typical serve | Not stated | Use only the green tops during the low-FODMAP phase. | Source: Iacovou et al. 2015 |
| Potato (aloo)Vegetables | Low | Serving: 75 g (about 1/2 medium) | Not stated | A reliable low-FODMAP base for sabzi, parathas made with low-FODMAP flour, and tikki. | Source: Monash FODMAP 2025; Monash FODMAP 2021 |
| Sweet potato (shakarkandi)Vegetables | Low | Serving: 75 g | Not stated | Low at a standard 75 g serve; keep larger portions in check. | Source: Monash FODMAP 2025 |
| Carrot (gajar)Vegetables | Low | Serving: 1 medium (75 g) | Not stated | An everyday low-FODMAP vegetable for sabzi, kosambari and halwa made with lactose-free milk. | Source: Monash FODMAP 2021; Monash FODMAP 2025 |
| Spinach (palak)Vegetables | Low | Serving: 75 g (about 1 1/2 cups raw) | Not stated | Low at a standard serve. Palak paneer can stay on the menu with a small paneer portion. | Source: Monash FODMAP 2021; Monash FODMAP 2025 |
| Cabbage, red or white (patta gobhi, bandh gobhi)Vegetables | Low | Serving: 75 g | Not stated | Raw or cooked cabbage is low, but fermented cabbage (sauerkraut) was high in mannitol. | Source: Monash FODMAP 2025; Monash FODMAP 2017 |
| Cauliflower (phool gobhi)Vegetables | High | Serving: Typical serve (2015 rating) | Not stated | Rated high in 2015. Monash retested it in 2026 and now gives a larger low-FODMAP serve; check the app for the new amount. | Source: Iacovou et al. 2015; Monash FODMAP 2026 |
| Broccoli, heads (hari gobhi)Vegetables | Low | Serving: 3/4 cup (75 g) | Not stated | Larger amounts in one sitting raise the FODMAP load. | Source: Monash FODMAP 2021; Iacovou et al. 2015 |
| Green beans (french beans, phali)Vegetables | Low | Serving: 15 beans (75 g) | Not stated | A dependable low-FODMAP sabzi vegetable. | Source: Monash FODMAP 2021; Monash FODMAP 2025 |
| Okra (bhindi)Vegetables | Low | Serving: Typical serve | Not stated | Rated low in the Monash chart of Asian vegetables. | Source: Iacovou et al. 2015 |
| Brinjal (eggplant) (baingan)Vegetables | Low | Serving: 1 cup (75 g) | Not stated | Baingan bharta works well when made without onion and garlic. | Source: Monash FODMAP 2021; Monash FODMAP 2025 |
| Green capsicum (bell pepper) (shimla mirch)Vegetables | Low | Serving: 75 g (stays low up to about 249 g) | Not stated | One of the more generous low-FODMAP vegetables. | Source: Monash FODMAP 2024; Monash FODMAP 2025 |
| Red capsicum (bell pepper) (lal shimla mirch)Vegetables | Low | Serving: 75 g (about 1/4 medium) | Not stated | Low at the stated amount. | Source: Monash FODMAP 2021 |
| Tomato (tamatar)Vegetables | Low | Serving: 75 g canned; 3 cherry tomatoes (45 g) | Not stated | A low-FODMAP gravy base. Larger amounts of fresh tomato add fructose. | Source: Monash FODMAP 2025; Monash FODMAP 2022 |
| Cucumber (kheera, kakdi)Vegetables | Low | Serving: 75 g | Not stated | Researchers used chopped cucumber to replace onion in akki roti. | Source: Monash FODMAP 2025; Varney et al. 2025 |
| Radish (mooli)Vegetables | Low | Serving: 75 g | Not stated | Low at a standard serve. | Source: Monash FODMAP 2025; Iacovou et al. 2015 |
| Japanese (kabocha) pumpkinVegetables | Low | Serving: 75 g | Not stated | Tested low at 75 g. This is the Japanese variety; Indian pumpkin (kaddu) is a separate row and has not been tested. | Source: Monash FODMAP 2025; Varney et al. 2025 |
| Indian pumpkin (kaddu, kashiphal)Vegetables | Not tested | Serving: No published test | Not stated | Not tested. A 2025 review lists pumpkin as a high-FODMAP ingredient to swap in Indian recipes, suggesting bottle gourd or brinjal instead. | Source: Varney et al. 2025 |
| Bottle gourd (lauki, doodhi)Vegetables | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Named as a low-FODMAP swap for pumpkin in traditional Indian recipes. | Source: Varney et al. 2025 |
| Ivy gourd (tindora, kundru)Vegetables | LowAmount from a Monash recipe | Serving: About 25 g per person, as used in Monash recipes | Not stated | Used in two Monash low-FODMAP recipes (avial and a barnyard millet pilaf). | Source: Monash recipe; Monash recipe |
| Drumstick (moringa pods) (sahjan, saragva)Vegetables | LowAmount from a Monash recipe | Serving: About 37 g per person, as used in a Monash recipe | Not stated | Part of the Monash low-FODMAP avial; the full low serve is in the Monash app. | Source: Monash recipe |
| Cluster beans (gavar, guar phali)Vegetables | LowAmount from a Monash recipe | Serving: About 25 g per person, as used in a Monash recipe | Not stated | Part of the Monash low-FODMAP avial. | Source: Monash recipe |
| Indian flat beans (sem, val papdi)Vegetables | LowAmount from a Monash recipe | Serving: About 25 g per person, as used in a Monash recipe | Not stated | Part of the Monash low-FODMAP avial. | Source: Monash recipe |
| YamVegetables | Low | Serving: 75 g | Not stated | Monash tested yam as low. Elephant foot yam (suran, chena) and purple yam (ratalu) have not been tested. | Source: Monash FODMAP 2025; Iacovou et al. 2015 |
| Taro root (arbi)Vegetables | High | Serving: Typical serve | Not stated | Rated high in the Monash chart of Asian vegetables. | Source: Iacovou et al. 2015 |
| Bitter gourd (karela)Vegetables | High | Serving: Typical serve | Not stated | Rated high at a typical serve; a smaller amount may be low, but that serving is not public. | Source: Iacovou et al. 2015 |
| Mushrooms, button (khumbi)Vegetables | High | Serving: Typical serve | Main FODMAP: Polyols | A polyol source. Oyster mushrooms are different: low at 75 g. | Source: Iacovou et al. 2015; Monash FODMAP 2016; Monash FODMAP 2025 |
| Green peas (matar)Vegetables | Low, no published servingFrom a published list | Serving: No published serving | Not stated | A 2025 review mentions a low-FODMAP serve of peas in poha but gives no amount. Ask your dietitian for a portion. | Source: Varney et al. 2025 |
| Sweet corn (bhutta, makai)Vegetables | Low | Serving: 1/2 cob (38 g); corn kernels low at 75 g | Not stated | A full cob was rated high in older testing; the 2025 Monash list puts corn kernels at low for a 75 g serve. | Source: Monash FODMAP 2021; Monash FODMAP 2015; Monash FODMAP 2025 |
| Baby cornVegetables | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Named with potato as a low-FODMAP swap for cauliflower in Indian recipes. | Source: Varney et al. 2025 |
| Raw banana (plantain) (kacha kela)Vegetables | Low | Serving: Typical serve; about 50 g in a Monash recipe | Not stated | Rated low by Monash, and suggested as an optional add-in to its avial. | Source: Iacovou et al. 2015; Monash recipe |
| Young jackfruit, canned and drainedVegetables | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Monash lists drained canned young jackfruit as a low-FODMAP swap, without a serving. Fresh raw kathal and ripe jackfruit have not been tested. | Source: Monash FODMAP 2026 |
| Banana, firm (just ripe) (kela)Fruits | Low | Serving: Up to about 95 g (a small firm banana) | Not stated | Firm bananas are low; the rating changes as the banana ripens. | Source: Monash FODMAP 2024; Monash FODMAP 2017 |
| Banana, ripe and spotty (pakka kela)Fruits | High | Serving: A whole banana; low at about 1/3 | Main FODMAP: Fructans | Fructans build up as bananas ripen, especially in cold storage. | Source: Monash FODMAP 2017 |
| Papaya (papita)Fruits | Low | Serving: Typical serve | Not stated | One of the easiest low-FODMAP fruits in India. Dried papaya is high. | Source: Iacovou et al. 2015; Monash FODMAP 2025 |
| Orange (santra, malta)Fruits | Low | Serving: 1 medium (130 g) | Not stated | Eat it whole rather than as a large glass of juice. | Source: Monash FODMAP 2021; Iacovou et al. 2015 |
| Mandarin (kinnow, santra)Fruits | Low | Serving: 2 small, peeled (125 g) | Not stated | Low at the stated amount. | Source: Monash FODMAP 2021 |
| KiwifruitFruits | Low | Serving: 2 small, peeled (150 g) | Not stated | Low at the stated amount. | Source: Monash FODMAP 2021 |
| Pineapple (ananas)Fruits | Low | Serving: 1 cup chopped (140 g) | Not stated | Low at the stated amount. | Source: Monash FODMAP 2021; Iacovou et al. 2015 |
| Guava (amrood)Fruits | Low | Serving: Typical serve | Not stated | Rated low by Monash. Researchers suggest guava juice from one medium fruit as a swap for watermelon juice. | Source: Iacovou et al. 2015; Varney et al. 2025 |
| Pomegranate (anaar)Fruits | Low | Serving: 1/4 cup seeds (45 g) | Not stated | A small low-FODMAP portion; sprinkle rather than eat a whole fruit. | Source: Monash FODMAP 2021 |
| Grapes (angoor)Fruits | Low, no published serving | Serving: Current serve in the Monash app; rated low at a typical serve in 2015 | Not stated | Monash's 2022 retest found more fructose in grapes than before, so the 2015 rating may no longer hold. | Source: Iacovou et al. 2015; Monash FODMAP 2022 |
| Lychee (litchi)Fruits | Low | Serving: Typical serve | Not stated | Rated low by Monash. | Source: Iacovou et al. 2015 |
| Cantaloupe (muskmelon) (kharbuja)Fruits | Low | Serving: Typical serve | Not stated | Rated low, unlike watermelon. | Source: Iacovou et al. 2015 |
| Lime juice (nimbu)Fruits | Low | Serving: Typical serve | Not stated | Rated low by Monash. A squeeze adds brightness when onion and garlic are out. | Source: Iacovou et al. 2015; Monash FODMAP 2015 |
| Coconut, fresh (nariyal)Fruits | Low | Serving: 2/3 cup (64 g) | Not stated | Rated moderate at a typical serve in 2015; Monash's 2021 list gives this low serve. Freshly grated coconut is a suggested swap for condensed milk in sweets. | Source: Monash FODMAP 2021; Iacovou et al. 2015; Varney et al. 2025 |
| Raisins (kishmish)Fruits | Low | Serving: 1 tablespoon (13 g); high at a typical serve | Not stated | Fine as a garnish, not by the handful. | Source: Monash FODMAP 2015 |
| Dates, dried (khajoor)Fruits | HighFrom a published list | Serving: Usual amounts | Not stated | Named among high-FODMAP ingredients in Asian sweet dishes. Monash lists a small serve of dried dates as a low-FODMAP option before exercise, but that amount is only in its app. | Source: Iacovou et al. 2015; Monash FODMAP 2026 |
| Dried mango and dried papayaFruits | High | Serving: Typical serve | Not stated | Drying concentrates the sugars; both were rated high. | Source: Iacovou et al. 2015 |
| Mango (aam)Fruits | High | Serving: Typical serve | Main FODMAP: Excess fructose | Contains more fructose than glucose. Monash uses mango to test fructose tolerance during reintroduction. | Source: Iacovou et al. 2015; Muir et al. 2009; Monash FODMAP 2018 |
| Apple (seb)Fruits | High | Serving: Typical serve | Main FODMAP: Excess fructose | Contains fructose in excess of glucose. | Source: Iacovou et al. 2015; Muir et al. 2009 |
| Pear, including nashi pear (nashpati)Fruits | High | Serving: Typical serve | Main FODMAP: Excess fructose | Nashi pear was the highest-rated fruit in the Monash chart of Asian fruits. | Source: Iacovou et al. 2015; Muir et al. 2009 |
| Watermelon (tarbooz)Fruits | High | Serving: Typical serve | Main FODMAP: Excess fructose | Contains more fructose than glucose. Papaya or kharbuja are lower-FODMAP summer fruits. | Source: Iacovou et al. 2015; Muir et al. 2009 |
| Custard apple (sitaphal)Fruits | High | Serving: Typical serve | Not stated | Rated high in the Monash chart of Asian fruits. | Source: Iacovou et al. 2015 |
| Milk, cow's (doodh)Dairy and alternatives | High | Serving: 1 cup (250 ml) | Main FODMAP: Lactose | About 15 g lactose per cup. Researchers suggest about 4 tablespoons in tea or coffee, or lactose-free milk, during the low-FODMAP phase. Buffalo milk has not been tested separately. | Source: Monash FODMAP 2016; Iacovou et al. 2015; Varney et al. 2025 |
| Curd (plain yoghurt) (dahi)Dairy and alternatives | High | Serving: 170 g (a small bowl) | Main FODMAP: Lactose | About 8.5 g lactose in 170 g. A 2025 review suggests about 3 tablespoons (under 1/4 cup) in the low-FODMAP phase. Limiting lactose only matters if you malabsorb it. | Source: Monash FODMAP 2016; Monash FODMAP 2017; Varney et al. 2025; Monash FODMAP 2017 |
| Lactose-free milk (lactose-free doodh)Dairy and alternatives | Low | Serving: 1 cup (250 ml) | Not stated | Has the lactase enzyme added, so the lactose is already broken down. Works in chai, kheer and halwa. | Source: Iacovou et al. 2015; Monash FODMAP 2024 |
| Lactose-free curd (yoghurt) (lactose-free dahi)Dairy and alternatives | Low | Serving: Typical serve | Not stated | The simplest swap for raita and curd rice. | Source: Iacovou et al. 2015 |
| Ghee (ghee)Dairy and alternatives | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Monash says ghee is low FODMAP: clarified butter is almost pure fat, with the milk solids removed. No serving limit is published. | Source: Monash FODMAP 2024 |
| Butter (makhan)Dairy and alternatives | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Monash says butter has a negligible amount of lactose because churning removes most of it. No serving limit is published. | Source: Monash FODMAP 2024 |
| Paneer (cottage cheese) (paneer)Dairy and alternatives | LowAmount from a Monash recipe | Serving: 50 g per person, as used in a Monash recipe | Not stated | Monash's low-FODMAP paneer butter masala uses 100 g paneer for two. Firm tofu is the suggested substitute. | Source: Monash recipe |
| Hard cheese (cheddar, parmesan) (cheese)Dairy and alternatives | Low | Serving: 40 g (2 slices cheddar) | Not stated | Only about 0.04 g lactose in 40 g of cheddar. | Source: Monash FODMAP 2016 |
| Cream (malai, fresh cream)Dairy and alternatives | High | Serving: Typical serve | Main FODMAP: Lactose | Rated high. Monash's paneer recipe uses lactose-free cream when needed. | Source: Iacovou et al. 2015; Monash recipe |
| Sweetened condensed milk (milkmaid)Dairy and alternatives | High | Serving: Typical serve | Main FODMAP: Lactose | Among the highest-rated dairy foods. Freshly grated coconut is a suggested swap in sweets. | Source: Iacovou et al. 2015; Varney et al. 2025 |
| Buttermilk (cultured)Dairy and alternatives | High | Serving: Typical serve | Main FODMAP: Lactose | Rated high. This is Western cultured buttermilk; Indian chaas is a separate row. | Source: Iacovou et al. 2015 |
| Chaas (thinned curd) (chaas, chhach)Dairy and alternatives | Not tested | Serving: No published test | Not stated | Not tested. It is made from curd, which is high in lactose at a 170 g bowl; how much dilution helps has not been measured. | Source: Monash FODMAP 2016 |
| Coconut milk, cannedDairy and alternatives | Low | Serving: About 1/4 cup in a dish | Not stated | Canned coconut milk tested low. Watch for brands with added inulin. | Source: Tuck et al. 2018; Iacovou et al. 2015; Varney et al. 2025 |
| Peanuts (moongphali)Nuts and seeds | Low | Serving: 32 nuts (28 g) | Not stated | A suggested swap for cashews and pistachios in Indian recipes. | Source: Monash FODMAP 2021; Varney et al. 2025 |
| Almonds (badam)Nuts and seeds | Low | Serving: 10 nuts (12 g) | Not stated | High at a larger handful, so count them. | Source: Monash FODMAP 2021; Monash FODMAP 2015 |
| Walnuts (akhrot)Nuts and seeds | Low | Serving: 10 halves (30 g) | Not stated | Low at the stated amount. | Source: Monash FODMAP 2021 |
| Cashews (kaju)Nuts and seeds | High | Serving: Typical serve | Main FODMAP: Fructans, GOS | High in both fructans and GOS. Restaurant gravies often use cashew paste. | Source: Iacovou et al. 2015; Monash FODMAP 2020 |
| Pistachios (pista)Nuts and seeds | High | Serving: Typical serve | Not stated | Rated high. Peanuts and almonds are the suggested swaps. | Source: Iacovou et al. 2015; Varney et al. 2025 |
| Sesame seeds (til)Nuts and seeds | Low, no published servingFrom a published list | Serving: No published serving | Not stated | On Monash's low-FODMAP shopping list and spice list, without a public serving. Tahini (sesame paste) is a separate row. | Source: Monash FODMAP 2025; Monash FODMAP 2017 |
| Tahini (sesame paste) (til paste)Nuts and seeds | Low | Serving: 2 tablespoons (30 g) | Not stated | Low at the stated amount. | Source: Monash FODMAP 2021 |
| Chia seedsNuts and seeds | Low | Serving: 2 tablespoons (24 g) | Not stated | Sabja (sweet basil seeds) is a different seed and has not been tested. | Source: Monash FODMAP 2021 |
| Flaxseed (linseed) (alsi)Nuts and seeds | Low | Serving: 1 tablespoon (15 g) | Not stated | A useful fibre source while wheat and dal are reduced. | Source: Monash FODMAP 2021 |
| Pumpkin seeds (kaddu ke beej)Nuts and seeds | Low, no published servingFrom a published list | Serving: No published serving | Not stated | On Monash's 2025 low-FODMAP shopping list. | Source: Monash FODMAP 2025 |
| Sunflower seedsNuts and seeds | Low | Serving: 2 teaspoons (6 g) | Not stated | Low at the stated amount. | Source: Monash FODMAP 2021 |
| Fox nuts (lotus seeds) (makhana)Nuts and seeds | Not tested | Serving: No published test | Not stated | We found no public FODMAP test for makhana. Try a small portion with your dietitian's guidance if you want it during the low-FODMAP phase. | Source: No published test found |
| Asafoetida (hing)Spices, oils and condiments | Low | Serving: A pinch | Not stated | Tested low by Monash and its classic onion-garlic substitute. Compounded hing is often mixed with wheat or rice flour; check the label. | Source: Monash FODMAP 2024; Monash FODMAP 2017; Varney et al. 2025 |
| Garlic-infused oil (lehsun ka tel)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Fructans dissolve in water, not oil, so oil infused with garlic keeps the flavour without the fructans. Remove every piece of garlic. | Source: Monash FODMAP 2024; Monash FODMAP 2015 |
| Cooking oils (tel)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Oils are pure fat with no carbohydrate, so they contain no FODMAPs. | Source: Monash FODMAP 2024; Monash FODMAP 2025 |
| Cumin (jeera)Spices, oils and condiments | Low, no published serving | Serving: No published serving | Not stated | On Monash's list of low-FODMAP Indian spices. | Source: Monash FODMAP 2017; Iacovou et al. 2015 |
| Turmeric (haldi)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | On Monash's list of low-FODMAP Indian spices. | Source: Monash FODMAP 2017 |
| Coriander, seeds and leaves (dhania)Spices, oils and condiments | Low, no published serving | Serving: No published serving | Not stated | On Monash's list of low-FODMAP herbs and spices. | Source: Monash FODMAP 2017; Iacovou et al. 2015 |
| Mustard seeds (rai, sarson)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | The base of a South Indian tadka, and low FODMAP. | Source: Monash FODMAP 2017 |
| Curry leaves (kadi patta)Spices, oils and condiments | Low, no published serving | Serving: No published serving | Not stated | Rated low by Monash. | Source: Iacovou et al. 2015; Monash FODMAP 2017 |
| Cardamom (elaichi)Spices, oils and condiments | Low, no published serving | Serving: No published serving | Not stated | Rated low by Monash. | Source: Iacovou et al. 2015; Monash FODMAP 2017 |
| Cinnamon (dalchini)Spices, oils and condiments | Low, no published serving | Serving: No published serving | Not stated | Rated low by Monash. | Source: Iacovou et al. 2015; Monash FODMAP 2017 |
| Cloves (laung)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | On Monash's list of low-FODMAP Indian spices. | Source: Monash FODMAP 2017 |
| Fennel seeds (saunf)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | On Monash's list of low-FODMAP Indian spices. | Source: Monash FODMAP 2017 |
| Black pepper (kali mirch)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | On Monash's list of low-FODMAP Indian spices. | Source: Monash FODMAP 2017 |
| Fenugreek seeds and dried leaves (methi, kasuri methi)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Listed as a low-FODMAP spice, and Monash uses kasuri methi in its paneer recipe. Fresh methi leaves as a vegetable have not been tested here. | Source: Monash FODMAP 2017; Monash recipe |
| Carom seeds (ajwain)Spices, oils and condiments | Not tested | Serving: No published test | Not stated | Not on any public FODMAP list we found. It is used in small amounts, so ask your dietitian before cutting it out. | Source: No published test found |
| Saffron (kesar)Spices, oils and condiments | Low, no published serving | Serving: No published serving | Not stated | Rated low by Monash. | Source: Iacovou et al. 2015; Monash FODMAP 2017 |
| Tamarind (imli)Spices, oils and condiments | Low | Serving: Typical serve (fruit) | Not stated | Rated low as a fruit at a typical serve; tamarind paste was also rated low. | Source: Iacovou et al. 2015; Monash FODMAP 2017 |
| Poppy seeds (khus khus)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | On Monash's list of low-FODMAP Indian spices. | Source: Monash FODMAP 2017 |
| Mint (pudina)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Good for chutney made without garlic or onion. | Source: Monash FODMAP 2017 |
| Ginger, fresh (adrak)Spices, oils and condiments | Low | Serving: Typical serve | Not stated | Rated low by Monash. Ginger-garlic paste is not, because of the garlic. | Source: Iacovou et al. 2015; Monash FODMAP 2017 |
| Green and red chilli (hari mirch, lal mirch)Spices, oils and condiments | Low | Serving: Typical serve | Not stated | Low FODMAP, but capsaicin can bother some people with IBS whatever the FODMAP rating. | Source: Iacovou et al. 2015; Monash FODMAP 2017 |
| Curry powder (masala powder)Spices, oils and condiments | Low, no published servingFrom a published list | Serving: No published serving | Not stated | On Monash's list of low-FODMAP Indian spices. Check labels for onion or garlic powder, which are high. | Source: Monash FODMAP 2017; Monash FODMAP 2017 |
| Garam masala (garam masala)Spices, oils and condiments | LowAmount from a Monash recipe | Serving: 1 teaspoon to 1 tablespoon in a dish for 2 to 4, as used in Monash recipes | Not stated | Used in several Monash low-FODMAP Indian recipes. Blends vary, so check the label for onion or garlic powder. | Source: Monash recipe; Monash recipe; Monash FODMAP 2017 |
| Sugar (white table sugar) (cheeni)Sweeteners | Low, no published servingFrom a published list | Serving: No published serving; Monash says moderate amounts are fine | Not stated | Table sugar is half glucose and half fructose and is easily absorbed, so it does not need avoiding for FODMAPs. Keep it moderate for general health. | Source: Monash FODMAP 2025 |
| Honey (shahad)Sweeteners | HighFrom a published list | Serving: Usual amounts | Main FODMAP: Excess fructose | Monash lists honey among high-FODMAP ingredients to check for on labels and in sports products. | Source: Monash FODMAP 2017; Monash FODMAP 2026 |
| Jaggery (gur)Sweeteners | Not tested | Serving: No published test | Not stated | We found no public FODMAP test for jaggery. White sugar is low FODMAP, but jaggery itself has not been measured. | Source: No published test found |
| Black tea (chai (without milk))Drinks | Low, no published serving | Serving: No published serving; keep milk to about 4 tablespoons | Not stated | Tested FODMAP Friendly, without a published serving. Brew strength may matter, so keep it on the weaker side. Researchers suggest it with a little milk, or lactose-free milk, in place of masala chai. | Source: FODMAP Friendly 2015; Varney et al. 2025 |
| Green teaDrinks | Low, no published serving | Serving: No published serving | Not stated | Tested FODMAP Friendly, without a published serving. | Source: FODMAP Friendly 2015 |
| Masala chai made with milk (doodh wali chai)Drinks | HighFrom a published list | Serving: A usual cup made in milk | Main FODMAP: Lactose | Listed as high. Brew it in water with up to 4 tablespoons of milk, or use lactose-free milk. | Source: Varney et al. 2025 |
| Coffee (filter coffee, kaapi)Drinks | Low, no published servingFrom a published list | Serving: No published serving; keep milk to about 4 tablespoons, or use lactose-free milk | Not stated | Suggested as the low-FODMAP version of milky coffee. Instant coffee is not covered here. Caffeine itself can trigger symptoms in some people with IBS. | Source: Varney et al. 2025; Monash FODMAP 2017 |
| Coconut water (nariyal paani)Drinks | Moderate | Serving: Typical serve | Not stated | Rated moderate, so keep it to a small glass. | Source: Iacovou et al. 2015 |
| Mango lassi (aam lassi)Drinks | HighFrom a published list | Serving: A usual glass | Not stated | Listed as high (made with curd or milk plus mango). A suggested swap is 1/2 cup plain sweet lassi made with lactose-free milk. | Source: Varney et al. 2025 |
| Coconut milk drink (UHT, unsweetened)Drinks | Low | Serving: 3/4 cup; moderate at 1 cup (250 ml) | Not stated | The carton drink, not canned coconut milk for cooking. | Source: Monash FODMAP 2024 |
| Almond milkDrinks | Low, no published serving | Serving: No published serving | Not stated | Monash lists almond milk as a low-FODMAP swap and says many plant milks it tested were low at 3/4 to 1 cup, but gives no serving for each. Almonds are high in large amounts; the drink is mostly water. Homemade badam milk made with dairy milk is a different drink. | Source: Monash FODMAP 2024; Monash FODMAP 2026 |
| Rice milkDrinks | Low, no published serving | Serving: No published serving | Not stated | Monash lists rice milk as a low-FODMAP swap and says many plant milks it tested were low at 3/4 to 1 cup, but gives no serving for each. Choose one with added calcium. | Source: Monash FODMAP 2024; Monash FODMAP 2026 |
| Soy milk made from soy proteinDrinks | Low | Serving: Typical serve | Not stated | Made from extracted soy protein, which leaves the GOS behind. The ingredients list tells you which type you have. | Source: Iacovou et al. 2015; Monash FODMAP 2024 |
| Soy milk made from whole soybeansDrinks | High | Serving: Typical serve | Main FODMAP: GOS | The GOS in soybeans leaches into the milk. | Source: Iacovou et al. 2015; Monash FODMAP 2024 |
| Oat milkDrinks | Low | Serving: Up to 104 ml; high at 250 ml | Not stated | Fine as a splash in tea or coffee, not as a full glass. | Source: Monash FODMAP 2024 |
| Eggs (anda)Eggs, meat and fish | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Monash says eggs contain almost no carbohydrate, so they are naturally low FODMAP. No serving limit is published. | Source: Monash FODMAP 2024 |
| Chicken, mutton and other plain meat (murgh, gosht)Eggs, meat and fish | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Monash says plain meat is naturally low FODMAP. Marinades and masalas often add garlic, onion or honey. | Source: Monash FODMAP 2024 |
| Fish and seafood (machli, jhinga)Eggs, meat and fish | Low, no published servingFrom a published list | Serving: No published serving | Not stated | Naturally low FODMAP. Goan fish curry was still calculated high because of its masala. | Source: Monash FODMAP 2024; Varney et al. 2025 |
| Idli and plain dosa (idli, dosa)Indian dishes and snacks | Not tested | Serving: No published test | Not stated | Not lab-tested. Singapore dietitians writing for Monash report these rice and urad batters are generally well tolerated because the dal portion is small. | Source: Monash FODMAP 2019 |
| Sabudana khichdi (sabudana khichdi)Indian dishes and snacks | LowCalculated dish | Serving: 1 cup (200 ml) | Not stated | Calculated at just 0.02 g FODMAPs per cup. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Jowar rotla (bhakri) (jowar roti)Indian dishes and snacks | LowCalculated dish | Serving: 1 piece (6 inch) | Not stated | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Aloo parathaIndian dishes and snacks | HighCalculated dish | Serving: 1 piece (6 inch) | Main FODMAP: Fructans | Fructans, mainly from the wheat dough. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Chole (chickpea curry)Indian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Fructans, GOS | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Butter chickenIndian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Lactose | High in lactose from the dairy in the gravy. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Dahi bhallaIndian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Lactose | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Moong dal halwaIndian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Lactose, Fructans, GOS | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Akki roti (traditional, with onion)Indian dishes and snacks | HighCalculated dish | Serving: 2 pieces (4 inch) | Main FODMAP: Fructans | The onion drives it. Swapping onion for cucumber and spring onion greens is the researchers' fix. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Dal vadaIndian dishes and snacks | HighCalculated dish | Serving: 3 pieces (3 inch) | Main FODMAP: GOS, Fructans | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Rava dosaIndian dishes and snacks | HighCalculated dish | Serving: 1 piece (8 inch) | Main FODMAP: Fructans | Wheat semolina drives it. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Bisi bele bathIndian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Fructans | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| SambarIndian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Fructans, GOS | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Avial (traditional)Indian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Lactose | The curd drives it. Monash's own avial recipe uses lactose-free curd and is low FODMAP. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025; Monash recipe |
| GhugniIndian dishes and snacks | HighCalculated dish | Serving: 1 cup (200 ml) | Main FODMAP: GOS, Fructans | The highest total FODMAPs of the dishes listed in the study. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Niramish khichuri (Bengali vegetable khichdi)Indian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Mannitol | Mannitol from the vegetables drives it. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| RasgullaIndian dishes and snacks | HighCalculated dish | Serving: 2 pieces | Main FODMAP: Lactose | Very high in lactose. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| MisalIndian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Fructans | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Gujarati kadhiIndian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Lactose | The curd drives it. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Goan fish curryIndian dishes and snacks | HighCalculated dish | Serving: 3/4 cup (150 ml) | Main FODMAP: Fructans | The fish is low FODMAP; the onion-garlic masala is not. Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Khaman dhoklaIndian dishes and snacks | HighCalculated dish | Serving: 1 cup (200 ml) | Main FODMAP: Fructans, GOS, Lactose | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
| Sheera (suji halwa)Indian dishes and snacks | HighCalculated dish | Serving: 1 cup (200 ml) | Main FODMAP: Fructans, Lactose | Calculated for a traditional recipe from Monash ingredient data, not lab-tested; your recipe may differ. | Source: Varney et al. 2025 |
In this list: 75 low at a stated serving, 44 low with no published serving, 1 moderate, 55 high and 12 not tested. Statuses come from laboratory testing by Monash University and FODMAP Friendly, from dishes researchers calculated using Monash data, or from foods Monash researchers name as low or high. Lab values vary by sample, season and country, so treat every serving as a guide, not a guarantee.
Reading the list
How to read a FODMAP serving size
The status applies to the serving shown, per meal. FODMAPs work by dose. Most foods are low in a small amount and become moderate or high as the portion grows. One slice of wholemeal bread is low; two slices are high (Monash FODMAP, 2017).
“Typical serve” means a standard portion. Monash bases its main rating on standard portions such as 75 g of vegetables, one medium piece of fruit, or 1 cup (250 ml) of milk (Monash FODMAP, 2024). Researchers set the low-FODMAP cut-offs from amounts that most people with IBS tolerate (Varney et al., 2017).
Low servings can add up. You can have a low serve of a food at breakfast and again at dinner. Several low serves in one meal are usually fine too, but if you still have symptoms on a careful low-FODMAP diet, “stacking” them in one sitting is worth checking with your dietitian (Monash FODMAP, 2022).
Values change. FODMAP content varies with the variety, how ripe a food is, how it was stored and which country it was grown in. Monash re-tested bananas and found ripe ones much higher in fructans than before, and has found large differences between the same food from different countries (Monash FODMAP, 2022). Very few Indian foods have been lab-tested at all, a gap researchers in India and Australia are now working on (Varney et al., 2025).
The labels under some statuses. “Calculated dish” means researchers estimated a traditional recipe from Monash ingredient data rather than testing the dish; your family recipe may differ (Varney et al., 2025). “Amount from a Monash recipe” is the amount per person in a Monash low-FODMAP recipe, not the largest safe serve. “From a published list” means the rating comes from a list or review by Monash or Indian researchers rather than a lab table. A green “Low” badge always comes with a published serving. A dashed “Low, no published serving” badge means a source names the food as low but the amount is only in the Monash app, so keep portions modest and ask your dietitian. “Not tested” means we found no published measurement, not that the food is high.
Monash publishes full serving sizes in its paid app, which your dietitian may use with you. This page only uses facts from published papers and public posts.
FAQs
Common questions about low-FODMAP Indian foods
Is ragi low FODMAP?
Probably, but there is no public serving for ragi yet, so the list shows it as low with no published serving. A 2025 review led by Monash University researchers with Indian co-authors lists ragi flour, with sorghum (jowar) and rice flour, as a low-FODMAP swap for wheat flour. The low-FODMAP serving has not been published outside the Monash app, so start with a modest portion, such as one ragi roti, and note how you feel.
Is besan (gram flour) low FODMAP?
We could not find a published FODMAP test for besan, so it is listed as not tested. Besan is milled from dried chana, and dried chickpeas are high in GOS at a typical serve. Canned chickpeas are low at 1/4 cup only because some GOS leaches into the canning water. Until besan is tested, treat it as a food to try in small amounts with your dietitian rather than a staple of the low-FODMAP phase.
Is makhana low FODMAP?
Makhana (fox nuts or lotus seeds) has not been tested for FODMAPs in any public study or list we could find. If you want it during the low-FODMAP phase, ask your dietitian about a small test portion and watch your symptoms.
Is curd (dahi) low FODMAP?
Not in a full bowl. Curd contains lactose: 170 g of plain yoghurt has about 8.5 g, which is rated high. A 2025 review suggests about 3 tablespoons (under 1/4 cup) during the low-FODMAP phase, and lactose-free curd is low FODMAP. Monash also notes that you only need to limit lactose if you malabsorb it, so ask your dietitian whether this applies to you.
Are onion and garlic low FODMAP?
No. Both are high in fructans whether raw, cooked or powdered, and garlic is high even at about 3 g. Fructans dissolve in water but not in oil, so garlic-infused oil is low FODMAP. Spring onion greens, a pinch of hing, ginger, curry leaves and green chilli also keep a tadka tasting like home.
Is hing (asafoetida) low FODMAP?
Yes. Monash lists asafoetida among the seasonings it has tested and found low FODMAP, used as a pinch. Compounded hing is often mixed with wheat or rice flour; check the label, especially if you also need to avoid wheat or gluten.
Can I eat dal on a low-FODMAP diet?
Yes, in small, well-chosen portions. Pulses carry GOS and fructans, and dishes like sambar, chole and ghugni were calculated high. Monash has published low servings for 1/2 cup of canned lentils, 1/4 cup of rinsed canned chickpeas and 1/4 cup of boiled, drained whole moong. Cooking dal separately and draining the water, or sprouting moong, lowers GOS. Your dietitian can help you keep enough protein while dal is reduced.
Sources
Where every rating comes from
- Iacovou M, Tan V, Muir JG, Gibson PR. The low FODMAP diet and its application in East and Southeast Asia. J Neurogastroenterol Motil 2015;21:459-470. Figures 1 to 5 give Monash ratings of common Asian foods at a typical serve. Link
- Varney JE, Madan J, Halmos EP, et al., Ghoshal UC. Implementing a FODMAP diet in Asia: addressing cultural, clinical and practical challenges. J Neurogastroenterol Motil 2025;31:422-437. Table 1 gives calculated FODMAP content of traditional Indian recipes; Tables 2 to 5 list swaps. Link
- Tuck C, Ly E, Bogatyrev A, et al. FODMAP content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns. J Hum Nutr Diet 2018;31:422-435. Link
- Biesiekierski JR, Rosella O, Rose R, et al. Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. J Hum Nutr Diet 2011;24:154-176. Link
- Muir JG, Shepherd SJ, Rosella O, et al. Fructan and free fructose content of common Australian vegetables and fruit. J Agric Food Chem 2007;55:6619-6627. Link
- Muir JG, Rose R, Rosella O, et al. Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. J Agric Food Chem 2009;57:554-565. Link
- Varney J, Barrett J, Scarlata K, et al. FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol 2017;32 Suppl 1:53-61. Link
- Varney J. Getting enough fibre. Monash FODMAP blog, 14 January 2021 (low-FODMAP serving sizes of high-fibre foods). Link
- Valentine C. Low FODMAP shopping list. Monash FODMAP blog, 3 February 2025. Link
- Varney J. Using non-traditional cereals and grains. Monash FODMAP blog, 7 August 2017. Link
- Collins L. Including legumes on a low FODMAP diet. Monash FODMAP blog, 18 October 2016. Link
- Varney J. The low FODMAP diet and diabetes management. Monash FODMAP blog, 8 May 2015. Link
- Tuck C. Cooking legumes. Monash FODMAP blog, 23 January 2018. Link
- Tuck C. Sprouting: does it reduce the FODMAP content of foods? Monash FODMAP blog, 28 March 2017. Link
- Monash FODMAP Team. Tofu and FODMAPs. Monash FODMAP blog, 10 December 2015. Link
- Lee J. Meat, seafood, eggs and cooking fats: low FODMAP? Monash FODMAP blog, 23 January 2024. Link
- Collins L. What is lactose intolerance? Monash FODMAP blog, 10 April 2016 (lactose content of common dairy foods, NUTTAB data). Link
- Collins L. Lactose and dairy products on a low FODMAP diet. Monash FODMAP blog, 17 January 2017. Link
- Webber S. Fermented foods and FODMAPs. Monash FODMAP blog, 25 January 2017. Link
- Lee J. Dairy alternatives (beverage and yoghurt): low FODMAP options. Monash FODMAP blog, 20 February 2024. Link
- D'Elia M. Low FODMAP plant-based swaps. Monash FODMAP blog, 29 October 2026. Link
- Webber S, Collins L. Update: bananas re-tested. Monash FODMAP blog, 16 May 2017. Link
- Monash FODMAP. App traffic lights: how are they determined? Monash FODMAP blog, 10 September 2024. Link
- Collins L. Serving size and FODMAPs: why is it so important? Monash FODMAP blog, 5 December 2017. Link
- Monash FODMAP Team. FODMAP stacking explained. Monash FODMAP blog, 3 October 2022. Link
- Monash FODMAP Team. Retested foods: why FODMAP content might change. Monash FODMAP blog, 2 December 2022. Link
- Dwyer E. The 3 steps of the FODMAP diet. Monash FODMAP blog, 15 January 2018. Link
- Collins L. Using herbs and spices on a low FODMAP diet. Monash FODMAP blog, 8 November 2017 (Indian and Sri Lankan list). Link
- Lee J. Low FODMAP Asian condiments, sauces and seasonings. Monash FODMAP blog, 10 July 2024. Link
- Monash FODMAP Team. Cooking with onion and garlic: myths and facts. Monash FODMAP blog, 1 June 2015. Link
- Barrett J, Collins L. What are the polyols? Monash FODMAP blog, 17 April 2016. Link
- Collins L, Rhys-Jones D. Fructans and FODMAP reintroduction. Monash FODMAP blog, 10 June 2020. Link
- Collins L. Food processing and FODMAPs: what you need to know. Monash FODMAP blog, 7 February 2017. Link
- Valentine C. FODMAP x sugar confusion. Monash FODMAP blog, 7 April 2025. Link
- D'Elia M. Low FODMAP sports fuelling guide. Monash FODMAP blog, 16 September 2026. Link
- Varney J. 10 foods you didn't know you could eat on a low FODMAP diet. Monash FODMAP blog, 25 May 2015. Link
- Marr B, Bhat V, Varney J. Tips on following a FODMAP diet in Singapore. Monash FODMAP blog, 22 May 2019. Link
- Lee J. Research update: considerations of implementing the FODMAP diet in Asia. Monash FODMAP blog, 27 November 2025. Link
- Collins L. Going to the movies? Can I snack on popcorn? Monash FODMAP blog, 5 July 2016. Link
- Varney J. Does caffeine affect IBS symptoms? Monash FODMAP blog, 21 August 2017. Link
- Monash FODMAP. South Indian avial curry (low-FODMAP recipe, serves 2). Link
- Monash FODMAP. Paneer butter masala (low-FODMAP recipe, serves 2). Link
- Monash FODMAP. Barnyard millet, chicken and vegetable pilaf (low-FODMAP recipe, serves 4). Link
- FODMAP Friendly. We've tested tea. FODMAP Friendly blog, 6 October 2015. Link
This list is general education, not medical advice or a diagnosis. IBS symptoms overlap with other conditions, including coeliac disease and inflammatory bowel disease, so see a doctor before changing your diet, and ask about a coeliac blood test before you cut out wheat. Follow a low-FODMAP diet with a qualified dietitian or clinical nutritionist, keep the strict phase short, and reintroduce foods afterwards.
Next step
Diagnosed with IBS? Do the low-FODMAP diet with guidance.
We plan the elimination phase around Indian food, keep your protein up while dal is reduced, and guide the reintroduction so you end up eating as widely as you can. Online, wherever you live.