FODMAP Food List

Below are two lists of FODMAP unfriendly and FODMAP friendly foods. Generally trying to stop usage of the bads foods is advisable but if you really need certain items try and keep the usage down to a minimum. Onion and garlic are particularly bad triggers and should be avoided as best as you can. Always look at ingredient lists and try and look for the main culprits: onion, garlic and wheat products. Try and keep fruit to one portion per day and avoid processed foods.

For those of us needing 1 on 1 personal help with the diet and lifestyle change see the recommended FODMAP diet coaching page or try the fantastic video based self-help Combat Your IBS Symptoms course with a fantastic private Facebook support group.

A wonderful FODMAP focussed store providing yummy FODMAP friendly foods such as low FODMAP diet protein bars and low FODMAP Oatmeal cups is Nicer Foods. I highly recommend giving their range a try as it makes the diet that much easier and tastier.

 

High FODMAP food (things to avoid / reduce)

Vegetables and Legumes

  • Garlic – avoid entirely if possible
  • Onions – avoid entirely if possible
  • Artichoke
  • Asparagus
  • Baked beans
  • Beetroot
  • Black beans
  • Black eyed peas
  • Broad beans
  • Butter beans
  • Cassava
  • Cauliflower
  • Celery – greater than 5cm of stalk
  • Cho cho
  • Choko
  • Falafel
  • Haricot beans
  • Kidney beans
  • Lima beans
  • Leek bulb
  • Mange Tout
  • Mushrooms
  • Peas, snow and sugar snap
  • Red kidney beans
  • Savoy Cabbage
  • Soy beans / soya beans
  • Split peas
  • Scallions / spring onions (bulb / white part)
  • Shallots
  • Taro

 

Fruit – fruits can contain high fructose

  • Apples
  • Apricots
  • Avocado
  • Blackberries
  • Boysenberry
  • Cherries
  • Currants
  • Custard apple
  • Dates
  • Feijoa
  • Figs
  • Goji berries
  • Grapefruit
  • Lychee
  • Mango
  • Nectarines
  • Paw paw, dried
  • Peaches
  • Pears
  • Persimmon
  • Pineapple, dried
  • Plums
  • Pomegranate
  • Prunes
  • Raisins
  • Sultanas
  • Tamarillo
  • Tinned fruit in apple / pear juice
  • Watermelon

 

Meats, Poultry and Meat Substitutes

  • Chorizo
  • Sausages
  • Processed meat – check ingredients

 

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

  • Wheat containing products such (be sure to check labels):
  • Biscuits including chocolate chip biscuits
  • Bread, wheat
  • Breadcrumbs
  • Cakes
  • Cereal bar, wheat based
  • Croissants
  • Crumpets
  • Egg noodles
  • Muffins
  • Pastries
  • Pasta made from wheat
  • Udon noodles
  • Wheat bran
  • Wheat cereals
  • Wheat flour
  • Wheat noodles
  • Wheat rolls
  • Wheatgerm

 

  • Almond meal
  • Amaranth flour
  • Barley including flour
  • Bran cereals
  • Bread, multigrain
  • Bread, naan, roti
  • Bread, oatmeal
  • Bread, pumpernickel
  • Bread, sourdough with kamut
  • Cashews
  • Cereal ba
  • Cous cous
  • Einkorn flour
  • Freekeh
  • Gnocchi
  • Granola bar
  • Muesli cereal
  • Muesli bar
  • Pistachios
  • Rye
  • Rye crispbread
  • Semolina
  • Spelt flour

Condiments, Dips, Sweets, Sweeteners and Spreads

  • Agave
  • Caviar dip
  • Fructose
  • Fruit bar
  • Gravy, if it contains onion
  • High fructose corn syrup (HFCS)
  • Hummus / houmous
  • Honey
  • Jam, mixed berries
  • Jam, strawberry, if contains HFCS
  • Pesto sauce
  • Quince paste
  • Relish / vegetable pickle
  • Stock cubes
  • Sugar free sweets containing polyols – usually ending in -ol or isomalt
  • Inulin
  • Isomalt
  • Maltitol
  • Mannitol
  • Sorbitol
  • Xylitol
  • Tahini paste
  • Tzatziki dip

 

Prebiotic Foods

  • The follow items can be added to yoghurts, snack bars etc:
  • FOS – fructooligosaccharides
  • Inulin
  • Oligofructose

 

Drinks

  • Beer – if drinking more than one bottle
  • Coconut water
  • Cordial, apple and raspberry with 50-100% real juice
  • Cordial, orange with 25-50% real juice
  • Dandelion tea
  • Fruit and herbal teas with apple added
  • Fruit juices in large quantities
  • Fruit juices made of apple, pear, mango
  • Orange juice in quantities over 100ml
  • Rum
  • Sodas containing High Fructose Corn Syrup (HFCS)
  • Soy milk made with soy beans – commonly found in USA
  • Sports drinks
  • Tea, black with added soy milk
  • Tea, chai, strong
  • Tea, dandelion, strong
  • Tea, fennel
  • Tea, chamomile
  • Tea, herbal, strong
  • Tea, oolong
  • Wine – if drinking more than one glass

 

Dairy Foods

  • Buttermilk
  • Cheese, cream
  • Cheese, Halmoumi
  • Cheese, ricotta
  • Cream
  • Custard
  • Gelato
  • Ice cream
  • Kefir
  • Milk – cow, goat and sheep
  • Milk, evaporated
  • Milk, rice
  • Sour cream
  • Yoghurt – including greek yogurt

 

Cooking ingredients

  • Carob powder

 

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Low FODMAP food (good to eat food)

If quantities are given these are the highest amount allowed

Vegetables and Legumes

  • Alfalfa
  • Bamboo shoots
  • Bean sprouts
  • Bok choy / pak choi
  • Broccoli – 1/2 cup
  • Brussel sprouts – 1 serving of 2 sprouts
  • Butternut squash – 1/4 cup
  • Cabbage, common and red
  • Callaloo
  • Carrots
  • Celeriac
  • Celery – less than 5cm of stalk
  • Chicory leaves
  • Chick peas – 1/4 cup
  • Chilli – if tolerable
  • Chives
  • Choy sum
  • Collard greens
  • Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob
  • Courgette
  • Cucumber
  • Eggplant / aubergine
  • Fennel
  • Green beans
  • Green pepper / green bell pepper / green capsicum
  • Ginger
  • Kale
  • Leek leaves
  • Lentils – in small amounts
  • Lettuce: butter, iceberg, radicchio, red coral, rocket
  • Marrow
  • Okra
  • Olives
  • Parsnip
  • Potato
  • Pumpkin
  • Pumpkin, canned – 1/4 cup, 2.2 oz
  • Radish
  • Red peppers / red bell pepper / red capsicum
  • Scallions / spring onions (green part)
  • Seaweed / nori
  • Silverbeet / chard
  • Spaghetti squash
  • Spinach, baby
  • Squash
  • Sun-dried tomatoes – 4 pieces
  • Swede
  • Swiss chard
  • Sweet potato – 1/2 cup
  • Tomato – canned, cherry, common, roma
  • Turnip
  • Water chestnuts
  • Yam
  • Zucchini

 

Fruit

  • Ackee
  • Bananas
  • Blueberries
  • Breadfruit
  • Carambola
  • Cantaloupe
  • Cranberry
  • Clementine
  • Dragon fruit
  • Grapes
  • Honeydew and Galia melons
  • Kiwifruit
  • Lemon including lemon juice
  • Lime including lime juice
  • Mandarin
  • Orange
  • Passion fruit
  • Paw paw
  • Papaya
  • Pineapple
  • Raspberry
  • Rhubarb
  • Strawberry
  • Tamarind
  • Tangelo

 

Meats, Poultry and Meat Substitutes

  • Beef
  • Chicken
  • Kangaroo
  • Lamb
  • Pork
  • Prosciutto
  • Quorn, mince
  • Turkey
  • Cold cuts / deli meat / cold meats such as ham and turkey breast

 

Fish and Seafood

  • Canned tuna
  • Fresh fish e.g.
    • Cod
    • Haddock
    • Plaice
    • Salmon
    • Trout
    • Tuna
  • Seafood (ensuring nothing else is added) e.g.
    • Crab
    • Lobster
    • Mussels
    • Oysters
    • Prawns
    • Shrimp

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

  • Wheat free breads
  • Gluten free breads
  • Bread made from oats, rice, corn, spelt and potato flours
  • Wheat free or gluten free pasta
  • Almonds – max of 15
  • Biscuit, savoury
  • Biscuit, shortbread – 1 only
  • Brazil nuts
  • Bran, oat and rice
  • Bulgur / bourghal – 1/4 cup cooked, 44g serving
  • Buckwheat
  • Buckwheat flour
  • Buckwheat noodles
  • Brown rice / whole grain rice
  • Chestnuts
  • Chips, plain / potato crisps, plain
  • Cornflour / maize
  • Crispbread
  • Corncakes
  • Cornflakes – 1/2 cup
  • Coconut – milk, cream, flesh
  • Corn tortillas, 3 tortillas
  • Crackers, plain
  • Hazelnuts – max of 15
  • Macadamia nuts
  • Millet
  • Mixed nuts
  • Oatmeal, 1/2 cup
  • Oats
  • Oatcakes
  • Peanuts
  • Pecans – max of 15
  • Pine nuts – max of 15
  • Polenta
  • Popcorn
  • Porridge and oat based cereals
  • Potato flour
  • Pretzels
  • Quinoa
  • Rice, basmati
  • Rice, brown
  • Rice, white
  • Rice bran
  • Rice cakes
  • Rice crackers
  • Rice flakes
  • Rice flour
  • Rice Krispies
  • Rice noodles
  • Seeds, chia
  • Seeds, egusi
  • Seeds, poppy
  • Seeds, pumpkin
  • Seeds, sesame
  • Seeds, sunflower
  • Sourdough
  • Starch, maize, potato and tapioca
  • Sorghum
  • Tortilla chips / corn chips
  • Walnuts

 

Condiments, Dips, Sweets, Sweeteners and Spreads

  • Aspartame
  • Acesulfame K
  • Barbecue sauce
  • Capers in vinegar
  • Capers, salted
  • Chocolate, dark
  • Chocolate, milk – 3 squares
  • Chocolate, white, 3 squares
  • Chutney, 1 tablespoon
  • Fish sauce
  • Garlic infused oil
  • Golden syrup
  • Glucose
  • Jam / jelly, strawberry
  • Ketchup (USA) – 1 sachet
  • Maple syrup
  • Marmalade
  • Mayonnaise – ensuring no garlic or onion in ingredients
  • Miso paste
  • Mustard
  • Oyster sauce
  • Pesto sauce – less than 1 tbsp
  • Peanut butter
  • Rice malt syrup
  • Saccharine
  • Shrimp paste
  • Soy sauce
  • Stevia
  • Sweet and sour sauce
  • Sucralose
  • Sugar – also called sucrose
  • Tamarind paste
  • Tomato sauce (outside USA) – 2 sachets, 13g
  • Vegemite
  • Vinegar, balsamic – less than 2 tbsp
  • Vinegar, rice wine
  • Wasabi
  • Worcestershire sauce

 

Drinks

  • Alcohol – is an irritant to the gut, limited intake advised:
  • Beer – limited to one drink
  • Clear spirits such as Vodka
  • Gin
  • Whiskey
  • Wine – limited to one drink
  • Coffee, espresso, regular or decaffeinated, black
  • Coffee, espresso, regular or decaffeinated, with up to 250ml lactose free milk
  • Coffee, instant, regular or decaffeinated, black
  • Coffee, instant, regular or decaffeinated, with up to 250ml lactose free milk
  • Drinking chocolate powder
  • Espresso, regular, black
  • Fruit juice, 125ml and safe fruits only
  • Lemonade – in low quantities
  • Malted chocolate powder e.g. Milo, Horlicks – 3 tsp
  • Protein supplement
  • Soya milk made with soy protein
  • Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants
  • ‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation
  • Tea, black, weak e.g. PG Tips
  • Tea, chai, weak
  • Tea, fruit and herbal, weak – ensure no apple added
  • Tea, green
  • Tea, peppermint
  • Tea, white
  • Water

 

Dairy Foods and Eggs

  • Butter
  • Cheese, brie
  • Cheese, camembert
  • Cheese, cheddar
  • Cheese, cottage
  • Cheese, feta
  • Cheese, goat / chevre
  • Cheese, mozzarella
  • Cheese, ricotta – 2 tablespoons
  • Cheese, swiss
  • Dairy free chocolate pudding
  • Eggs
  • Margarine
  • Milk, almond
  • Milk, lactose free
  • Milk, oat – 30 ml, enough for cereal
  • Parmesan cheese
  • Rice milk
  • Sorbet
  • Soy protein (avoid soya beans)
  • Swiss cheese
  • Tempeh
  • Tofu
  • Whipped cream
  • Yoghurt, lactose free

 

Cooking ingredients, Herbs and Spices

  • Herbs: Basil, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Tarragon, Thyme
  • Spices: All spice, Black pepper, Cardamon, Chilli powder, Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric
  • Oils: avocado oil, canola oil, coconut oil, olive oil, peanut oil, rice bran oil, sesame oil, sunflower oil, vegetable oil
  • Asafoetida powder – great onion substitute
  • Baking powder
  • Baking soda
  • Cacao powder
  • Cocoa powder
  • Cream, 1/2 cup
  • Gelatine
  • Ghee
  • Icing sugar
  • Lard
  • Salt

 

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