FODMAP Food List

Below is a list of high and low FODMAP foods. For the low-FODMAP diet during the elimination phase you are trying to eliminate all high FODMAP foods and when doing the challenge phase you can carefully introduce a high FODMAP food to see if it causes a trigger. Always look at ingredient lists and try and look for the main culprits onion and garlic. Try and keep fruit to one portion per meal and avoid processed foods. If you require one here is a gluten free food list.

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 new personalized low FODMAP meal plan service.

A wonderful FODMAP focused store providing many delicious FODMAP friendly foods such as tasty stocks and salsas and essential pantry foods is Casa de Sante. I highly recommend giving their range a try as it makes the diet that much easier and tastier.

For new and old low FODMAP dieters there is a new product packed full of great low FODMAP products from The Gut Program. This product offers a great way to get started and maintain the low FODMAP diet with their expertly prepared boxes that are shipped worldwide. Each box contains everything you need to master the diet in one box. Be sure to check out their site.

Looking for a book to have a list on the go? Try The Complete Low-FODMAP Diet by Sue Shephard

High FODMAP food (things to avoid / reduce)

Vegetables and Legumes

Want a more printer friendly chart? Go to the printable FODMAP diet chart page

  • Garlic – avoid entirely if possible
    • Includes garlic salt, garlic powder
  • Onions – avoid entirely if possible
  • Artichoke
  • Asparagus
  • Baked beans
  • Bananas, ripe
  • Beetroot, fresh
  • Black beans
  • Black eyed peas
  • Broad beans
  • Butter beans
  • Cassava
  • Cauliflower
  • Celery – greater than 5cm of stalk
  • Choko
  • Falafel
  • Fermented cabbage e.g. sauerkraut
  • Haricot beans
  • Kidney beans
  • Lima beans
  • Leek bulb
  • Mange Tout
  • Mixed vegetables
  • Mung beans
  • Mushrooms
  • Peas, sugar snap
  • Pickled vegetables
  • 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
  • Blackcurrants
  • Boysenberry
  • Cherries
  • Currants
  • Custard apple
  • Dates
  • Feijoa
  • Figs
  • Goji berries
  • Grapefruit
  • Guava, unripe
  • Lychee
  • Mango
  • Nectarines
  • Paw paw, dried
  • Peaches
  • Pears
  • Persimmon
  • Pineapple, dried
  • Plums
  • Pomegranate
  • Prunes
  • Raisins
  • Sea buckthorns
  • Sultanas
  • Tamarillo
  • Tinned fruit in apple / pear juice
  • Watermelon

 

Meats, Poultry and Meat Substitutes

  • Chorizo
  • Sausages

 

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

  • Wheat containing products such as (be sure to check labels):
    • Biscuits including chocolate chip biscuits
    • Bread, wheat – over 1 slice
    • Breadcrumbs
    • Cakes
    • Cereal bar, wheat based
    • Croissants
    • Crumpets
    • Egg noodles
    • Muffins
    • Pastries
    • Pasta, wheat over 1/2 cup cooked
    • Udon noodles
    • Wheat bran
    • Wheat cereals
    • Wheat flour
    • Wheat noodles
    • Wheat rolls
    • Wheatgerm

 

  • Almond meal
  • Amaranth flour
  • Barley including flour
  • Bran cereals
  • Bread:
    • Granary bread
    • Multigrain bread
    • Naan
    • Oatmeal bread
    • Pumpernickel bread
    • Roti
    • Sourdough with kamut
  • Cashews
  • 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
  • Molasses
  • Pesto sauce
  • Quince paste
  • Relish / vegetable pickle
  • Stock cubes
  • Sugar free sweets containing polyols – usually ending in -ol or isomalt
  • Sweeteners:
    • Inulin
    • Isomalt
    • Maltitol
    • Mannitol
    • Sorbitol
    • Xylitol
  • Tahini paste
  • Tzatziki dip

For a tasty low FODMAP seasoning try Paleo Powder FODMAP

Prebiotic Foods

  • The follow items may be hiding in yoghurts, snack bars etc:
  • FOS – fructooligosaccharides
  • Inulin
  • Oligofructose

 

Drinks and Protein Powders

  • 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
  • Fruit and herbal teas with apple added
  • Fruit juices in large quantities
  • Fruit juices made of apple, pear, mango
  • Kombucha
  • Malted chocolate flavored drink
  • Orange juice in quantities over 100ml
  • Quinoa milk
  • Rum
  • Sodas containing High Fructose Corn Syrup (HFCS)
  • Soy milk made with soy beans – commonly found in USA
  • Sports drinks
  • Tea:
    • Black tea with added soy milk
    • Chai tea, strong
    • Dandelion tea, strong
    • Fennel tea
    • Chamomile tea
    • Herbal tea, strong
    • Oolong tea
  • Wine – if drinking more than one glass
  • Whey protein, concentrate unless lactose free
  • Whey protein, hydrolyzed unless lactose free

 

Dairy Foods

  • Buttermilk
  • Cheese, cream
  • Cheese, Halmoumi
  • Cheese, ricotta
  • Cream
  • Custard
  • Gelato
  • Ice cream
  • Kefir
  • Milk:
    • Cow milk
    • Goat milk
    • Evaporated milk
    • Sheep’s milk
  • Sour cream
  • Yoghurt

 

Cooking ingredients

  • Carob powder

 

 

Low FODMAP food (good to eat food)

If quantities are given these are the highest amount allowed

A great source of ready made and flavorful low FODMAP sauces, oils and snacks is FODY Foods

Vegetables and Legumes

  • Alfalfa
  • Bamboo shoots
  • Bean sprouts
  • Beetroot, canned and pickled
  • Bok choy / pak choi
  • Broccoli, whole – 1 cup
  • Broccoli, heads only – 1 cup
  • Broccoli, stalks only – 1/2 cup
  • Brussels sprouts – 1 serving of 2 sprouts
  • Butternut squash – 1/4 cup
  • Cabbage, common and red up to 1 cup
  • Callaloo
  • Carrots
  • Celeriac
  • Celery – less than 5cm of stalk
  • Chicory leaves
  • Chick peas – 1/4 cup
  • Chilli – if tolerable
  • Chives
  • Cho cho – 1/2 cup diced
  • 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
  • Karela
  • Leek leaves
  • Lentils – in small amounts
  • Lettuce:
    • Butter lettuce
    • Iceberg lettuce
    • Radicchio lettuce
    • Red coral lettuce
    • Rocket lettuce
    • Romaine/Cos lettuce
  • Marrow
  • Okra
  • Olives
  • Parsnip
  • Peas, snow – 5 pods
  • Pickled gherkins
  • Pickled onions, large
  • 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, unripe
  • Bilberries
  • Blueberries
  • Breadfruit
  • Carambola
  • Cantaloupe
  • Cranberry – 1 tbsp
  • Clementine
  • Dragon fruit
  • Lingonberries
  • Grapes
  • Guava, ripe
  • Honeydew and Galia melons
  • Kiwifruit
  • Lemon including lemon juice
  • Lime including lime juice
  • Mandarin
  • Orange
  • Passion fruit
  • Paw paw
  • Papaya
  • Pineapple
  • Plantain, peeled
  • 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
  • Processed meat – check ingredients

 

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:
    • Corn bread
    • Oat bread
    • Rice bread
    • Spelt sourdough bread
    • Potato flour bread
  • Wheat free or gluten free pasta
  • Bread, wheat – 1 slice
  • Almonds – max of 15
  • Biscuit, savoury
  • Biscuit, shortbread – 1 only
  • Brazil nuts
  • 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
  • Pasta, wheat – up to 1/2 cup cooked
  • Rice:
    • Basmati rice
    • Brown rice
    • Rice noodles
    • White rice
  • Rice bran
  • Rice cakes
  • Rice crackers
  • Rice flakes
  • Rice flour
  • Rice Krispies
  • Seeds:
    • Chia seeds
    • Egusi seeds
    • Poppy seeds
    • Pumpkin seeds
    • Sesame seeds
    • Sunflower seeds
  • Starch, maize, potato and tapioca
  • Sorghum
  • Tortilla chips / corn chips
  • Walnuts

 

Condiments, Dips, Sweets, Sweeteners and Spreads

  • Aspartame
  • Acesulfame K
  • Almond butter
  • Barbecue sauce – check label carefully
  • Capers in vinegar
  • Capers, salted
  • Chocolate:
    • Dark chocolate
    • Milk chocolate – 3 squares
    • White chocolate – 3 squares
  • Chutney, 1 tablespoon
  • Fish sauce
  • Golden syrup
  • Glucose
  • Jam / jelly, strawberry
  • Ketchup (USA) – 1 sachet
  • Maple syrup
  • Marmalade
  • Marmite
  • 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
  • Vinegars:
    • Apple cider vinegar, 2 tbsp
    • Balsamic vinegar, 2 tbsp
    • Rice wine vinegar
  • Wasabi
  • Worcestershire sauce – has onion and garlic but very very low amount making it low FODMAP

 

Drinks and Protein Powders

  • 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 coffee, regular or decaffeinated, black
    • Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk
    • Instant coffee, regular or decaffeinated, black
    • Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk
  • Drinking chocolate powder
  • Fruit juice, 125ml and safe fruits only
  • Kvass
  • Lemonade – in low quantities
  • Protein powders:
    • Egg protein
    • Pea protein – up to 20g
    • Rice protein
    • Sacha Inchi protein
    • Whey protein isolate
  • 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 tea, weak e.g. PG Tips
    • Chai tea, weak
    • Fruit and herbal tea, weak – ensure no apple added
    • Green tea
    • Peppermint tea
    • White tea
  • Water

 

Dairy Foods and Eggs

  • Butter
  • Cheese:
    • Brie
    • Camembert
    • Cheddar
    • Cottage
    • Feta
    • Goat / chevre
    • Mozzarella
    • Parmesan
    • Ricotta – 2 tablespoons
    • Swiss
  • Dairy free chocolate pudding
  • Eggs
  • Margarine
  • Milk:
    • Almond milk
    • Hemp milk
    • Lactose free milk
    • Macadamia milk
    • Oat milk – 30 ml, enough for cereal
    • Rice milk – upto 200ml per sitting
  • Sorbet
  • Soy protein (avoid soya beans)
  • Swiss cheese
  • Tempeh
  • Tofu – drained and firm varieties
  • Whipped cream
  • Yoghurt:
    • Coconut yoghurt
    • Greek yoghurt, in small amounts
    • Lactose free yoghurt
    • Goats yoghurt

 

Cooking ingredients, Herbs and Spices

  • Herbs: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme
  • Spices: All spice, Black pepper, Cardamon, Chilli powder (check ingredients, sometimes has garlic added), 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, Soybean oil, Sunflower oil, Vegetable oil
  • Garlic infused oil – see recipe page
  • Onion infused oil – see recipe page
  • Asafoetida powder – great onion substitute
  • Baking powder
  • Baking soda
  • Cacao powder
  • Cocoa powder
  • Cream, 1/2 cup
  • Gelatine
  • Ghee
  • Icing sugar
  • Lard
  • Nutritional yeast
  • Salt
  • Soybean oil

 

Still having trouble with the FODMAP diet? It may be helpful to talk to a FODMAP diet coach.
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