FODMAP Food List

 

Below are two lists of FODMAP unfriendly and FODMAP friendly foods. Generally trying to stop usage of the bads foods if you can 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. Try and avoid processed foods and meats. 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.

If you miss your garlic and onions have a try with garlic infused oil and onion infused oil.

For those of us needing a little help getting to grasp with the diet and lifestyle changes see the FODMAP diet coaching page.

 

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 eyed peas
  • Broad beans
  • Butter beans
  • Cauliflower
  • Celery – greater than 5cm of stalk
  • Kidney beans
  • Leeks
  • Mange Tout
  • Mushrooms
  • Peas
  • Savoy Cabbage
  • Soy beans
  • Split peas
  • Scallions / spring onions (bulb / white part)
  • Shallots

 

Fruit – fruits can contain high fructose

  • Apples
  • Apricots
  • Avocado
  • Blackberries
  • Cherries
  • Currants
  • Dates
  • Grapefruit
  • Lychee
  • Mango
  • Nectarines
  • Peaches
  • Pears
  • Persimmon
  • Plums
  • Pomegranate
  • Prunes
  • Raisins
  • Tinned fruit in apple / pear juice
  • Watermelon

 

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

  • Wheat containing products such (be sure to check labels):
  • Biscuits
  • Breadcrumbs
  • Cashews
  • Cakes
  • Egg noodles
  • Regular noodles
  • Pastries
  • Pasta made from wheat
  • Udon noodles
  • Wheat bread
  • Wheat cereals
  • Wheat rolls
  • Barley
  • Bran cereals
  • Couscous
  • Pistachios
  • Rye
  • Semolina

 

Condiments, Sweets, Sweeteners and Spreads

  • Agavae
  • Fructose
  • High fructose corn syrup (HFCS)
  • Honey
  • Ketchup / Tomato sauce (check ingredients, some can be OK)
  • Milk chocolate
  • Sugar free sweets containing polyols – usually ending in -ol or isomalt
  • Inulin
  • Isomalt
  • Maltitol
  • Mannitol
  • Sorbitol
  • Xylitol

 

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
  • Dandelion tea
  • Fruit and herbal teas with apple added
  • Orange juice in quantities over 100ml
  • Rum
  • Sodas containing High Fructose Corn Syrup (HFCS)
  • Soy milk produced in USA
  • Sports drinks
  • Wine – if drinking more than one glass

 

Dairy Foods

  • Buttermilk
  • Cream cheese
  • Cream
  • Custard
  • Ice cream
  • Margarine
  • Milk – cow, goat and sheep
  • Sour cream
  • Yoghurt – including greek yogurt

 

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Low FODMAP food (good to eat food)

Vegetables and Legumes

  • Alfalfa
  • Bean sprouts
  • Bok choy / pak choi
  • Broccoli – avoid large servings
  • Brussel sprouts
  • Butternut squash – 1/4 cup
  • Cabbage
  • Carrots
  • Celery – less than 5cm of stalk
  • Corn / sweet corn- if tolerable and only in small amounts – 1/2 cob
  • Courgette
  • Chick peas – 1/4 cup
  • Chilli – if tolerable
  • Chives
  • Cucumber
  • Eggplant / aubergine
  • Fennel
  • Green beans
  • Green pepper (green bell pepper)
  • Ginger
  • Kale
  • Leek leaves
  • Lentils – in small amounts
  • Lettuce
  • Okra
  • Olives
  • Parsnip
  • Parsley
  • Radish
  • Red peppers (red bell pepper)
  • Potato
  • Pumpkin
  • Scallions / spring onions (green part)
  • Spinach, baby
  • Squash
  • Sweet potato – 1/2 cup
  • Tomato – avoid cherry tomato
  • Turnip
  • Zucchini

 

Fruit

  • Bananas
  • Blueberries
  • Boysenberry
  • Canteloupe
  • Cranberry
  • Clementine
  • Dragonfruit
  • Grapes
  • Honeydew and Galia melons
  • Kiwifruit
  • Lemon including lemon juice
  • Lime
  • Mandarin
  • Orange
  • Passion fruit
  • Paw paw
  • Papaya
  • Pineapple
  • Raspberry
  • Rhubarb
  • Strawberry

 

Meats, Poultry and Meat Substitutes

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

 

Fish and Seafood

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

 

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

  • Wheat free or gluten free breads
  • Bread made from oats, rice, corn, and potato flours
  • Wheat free or gluten free pasta
  • Buckwheat noodles
  • Rice noodles
  • Porridge and oat based cereals
  • Cornflakes – 1/2 cup
  • Rice bran
  • Rice Krispies
  • Almonds – max of 15
  • Amaranth
  • Buckwheat
  • Brown rice / whole grain rice
  • Crispbread
  • Corncakes
  • Coconut – milk, cream, flesh
  • Hazelnuts – max of 15
  • Macadamia – max of 10
  • Millet
  • Oats
  • Oatcakes
  • Peanuts
  • Pecans – max of 15
  • Pine nuts – max of 15
  • Polenta
  • Popcorn
  • Potato chips, plain
  • Pumpkin seeds – max of 1 – 2 tbsp
  • Quinoa
  • Rice cakes
  • Rice crackers
  • Sesame seeds – max of 1 – 2 tbsp
  • Spelt
  • Sunflower seeds – max of 1 – 2 tbsp
  • Sorgum
  • Tortilla chips
  • Walnuts – max of 10
  • White rice

 

Condiments, Sweets, Sweeteners and Spreads

  • Aspartame
  • Acesulfame K
  • Barbecue sauce
  • Chocolate, dark
  • Chutney
  • Fish sauce
  • Golden syrup
  • Glucose
  • Jam / jelly, strawberry
  • Maple syrup
  • Marmalade
  • Mustard
  • Olive oil
  • Oyster sauce
  • Pesto sauce – less than 1 tbsp
  • Peanut butter
  • Saccharine
  • Soy sauce
  • Sweet and sour sauce
  • Sucralose
  • Sugar – also called sucrose
  • Vegemite
  • Vinegar, balsamic – less than 2 tbsp
  • Vinegar, rice wine
  • 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
  • Espresso, regular, black
  • Fruit and herbal tea – ensure no apple added
  • Lemonade – in low quantities
  • Soya milk – outside the US
  • Sugar free fizzy drinks – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants
  • ‘Sugar’ Fizzy drinks that do no contain HFCS such as lemonade, cola
  • Water

 

Dairy Foods and Eggs

  • Butter
  • Cheese, brie
  • Cheese, camembert
  • Cheese, cheddar
  • Cheese, cottage
  • Cheese, feta
  • Cheese, mozzarella
  • Cheese, ricotta – 2 tablespoons
  • Cheese, swiss
  • Dairy free chocolate pudding
  • Eggs
  • Gelato
  • Lactose free milk
  • Lactose free yoghurt
  • Oat milk
  • Parmesan cheese
  • Rice milk
  • Sorbet
  • Soy protein (avoid soya beans)
  • Swiss cheese
  • Tempeh
  • Tofu
  • Whipped cream

 

Cooking ingredients, Herbs and Spices

  • Basil
  • Cinnamon
  • Cocoa powder
  • Mint
  • Oregano

 

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