FODMAP foods

  • The first stage of the FODMAP diet is to avoid all high FODMAP foods, and choose only low FODMAP foods.
  • Please be advised that the foods listed in the ‘Low FODMAP’ column below should not be eaten in unlimited quantities.
  • Pay attention to your symptoms – if a low FODMAP food causes symptoms, you should exclude it for the initial stage of the low FODMAP diet.

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FODMAP foods
Low FODMAPModerate to High FODMAP
These foods are LOW FODMAP, not NO FODMAP, so do not eat in unlimited quantities.High FODMAP foods will need to be completely avoided in the first stage of the FODMAP diet.

Moderate content FODMAP foods can be included in small quantities, which is shown in brackets after the food where applicable.

Fruit

Limit even low FODMAP fruit to 1 portion per sitting

Banana (unripe)
Blueberries
Cantaloupe melon
Clementines
Cranberries
Galia melon
Gooseberries
Grapes
Honeydew melon
Kiwi
Lemon
Lime
Oranges
Papaya
Passion Fruit
Pineapple
Raspberry
Rhubarb
Star Fruit
Strawberries
Tomatoes – common, fresh

Dried fruit

Apples
Apricots
Avocados (limit to less than 1/8 fruit)
Blackberries
Blackcurrants
Boysenberries
Cherries
Coconut -fresh (limit to less than 1/2 cup)
Figs
Grapefruit
Guava
Lychees
Mango
Nectarine
Peaches
Pear
Persimmons
Plum
Pomegranate (limit to less than 1/4 cup seeds)
Tamarillo
Watermelon
Vegetables

Alfalfa sprouts
Aubergine – eggplant
Bamboo shoots
Bean sprouts
Bok choy
Broccoli head – no stalk
Cabbage – common green, white and red
Carrots
Celeriac
Chillies – green and red
Chinese cabbage
Courgette / zucchini
Cucumbers
Edamame / young soybeans
Green beans
Kale
Olives – plain
Pak Choi
Parsnips
Peppers – red, orange
Potatoes
Radish
Scallions – green part
Spinach
Summer squash
Swiss chard
Tomatoes
Turnip
Artichokes -hearts, Jerusalem, Globe
Asparagus
Beetroot (limit to less than 2 slices)
Broccoli stalks
Brussel sprouts (limit to less than 2)
Butternut squash
Cabbage – savoy (limit to less than 1/2 cup)
Cauliflower
Celery (limit to less than 1/2 stalk)
Chicory
Corn on the cob / sweetcorn
Courgette (limit to 1/3 cup)
Edamame peas / soybeans
Fennel (limit to less than 1/2 cup)
Garlic
Leeks -white part
Leeks – green part (limit to 50g)
Mangetout / snow peas (limit to less than 5 pods)
Mushrooms – button, portabello, shiitake
Okra (limit to less than 6 pods)
Onions (white, red, shallots)
Peas
Scallions / spring onion – white bulb
Shallots
Sugar snap peas
Sweet potato (less than 1/2 cup)
Sweetcorn / corn on the cob
Tomatoes – sundried
Legumes / BeansNo low FODMAP options
A small amount of canned legumes may be tolerated.
Adzuki beans
Baked beans
Barlotti beans
Black beans
Broad beans / fava beans
Butter beans
Cannellini beans
Chickpeas
Edamame beans / soya beans
Haricot beans / navy beans
Kidney beans
Lentils (canned lentils can be included but drain and rinse well. Limit to less than 1/2 cup)
Lima beans
Mung beans
Pinto beans
Soya beans
Split peas
Starches / Grains

You will need guidance about suitable brands of breads, cereals, pasta and other low FODMAP products. Your health professional can help you with this.

Arrowroot powder
Buckwheat flour
Corn / maize
Custard Powder
Millet
Polenta
Quinoa
Rice, white and brown
Sorghum
Tapioca
Amaranth
Barley
Buckwheat kernels
Oats (limit to 1/2 cup)
Pumpernickel
Rye
Soya Flour
Spelt
Wheat
Milk / Milk AlternativesAlmond milk
Lactose free animal milk
Quinoa milk
Rice milk
Soy milk from soybean extract
Buttermilk
Coconut cream (limit to less than 125ml)
Coconut milk (limit to less than 125ml)
Milk*
Oat milk
Soy milk from whole beans

*Small amounts in tea / coffee likely to be tolerated

Cheese

The FODMAP (lactose) content of cheese can vary between manufacturers. Your Health Professional can check individual brands.

Lactose free cheese – hard or soft
Low fat cheeses
Processed cheese (strings / slices)

Limit all other cheeses to 40g portion.

Yoghurts

Check for and avoid any yoghurt with added high FODMAP ingredients. Your Health Professional can check individual brands.

Lactose free yoghurt Coconut yoghurt (limit to less than 3tbsp)
Kefir
Milk yoghurts
Soy yoghurts
Other dairy productsButter
Lactofree cream
Buttermilk
Cream
Crème fraiche
Nuts / Seeds
(Do not eat in unlimited quantities)
Brazil nuts
Chestnuts
Chia seeds
Flaxseed / linseed
Hemp Seeds
Macadamia nuts
Peanut butter
Peanuts
Pecans
Pine nuts
Poppy seeds
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Almonds
Cashews
Hazelnuts
Pistachios
Herbs / Spices

(Check spice mixes for added high FODMAP ingredients and avoid any with onion or garlic powder)

All spice
Asafetida – onion substitute
Basil
Bay Leave
Caraway
Chervil
Chilli Powder
Chives
Cinnamon
Coriander – cilantro
Cumin
Dill
Fennel seeds
Garam Masala
Ginger
Mint
Mustard seed
Oregano
Paprika
Parsley
Pepper
Red pepper flakes
Rosemary
Salt
Thyme
Turmeric
Garlic powder
Garlic salt
Harissa paste
Onion powder
Onion salt
Tamarind Paste (limit use to 1/2 teaspoon)
Meat / Fish / Other Proteins

All manufactured products will need to be checked for high FODMAP content. Your health professional can help you with this.

All fresh, plain meat
All fresh, plain fish
Eggs
Quorn – plain
Seitan
Tempeh
Tofu – plain, firm, discard water
TVP
Silken tofu

For all products, check individual products and brands for added high FODMAP ingredients

Condiments

Avoid any containing wheat, garlic, onion, high fructose corn syrup or other high FODMAP ingredients.

Coconut oil
Fish sauce
Garlic infused oil
Ketchup – most brands
Lemon juice
Lime juice
Mayonnaise
Mustard
Oils – eg. avocado, olive, sesame, sunflower
Oyster sauce
Soy sauce
Tamari
Tomato puree
Vinegar eg. champagne, red wine, rice, sherry, white wine
Yeast extract
Balsamic vinegar (limit to less than 1 tbsp)
Barbeque sauce
Worcestershire sauce
Tea / Coffee / Hot DrinksCocoa powder
Coffee – regular
Herbal Teas – except chamomile or fennel
Honeybush Tea
Peppermint Tea
Rooibos Tea
Tea – regular
Carob powder
Chamomile Tea
Chicory coffee
Dandelion Coffee
Dandelion tea
Fennel Tea
Herbal teas with apple, pear or other high FODMAP fruit flavours
Sachets of coffee powders eg latte, cappuccino powders
SweetenersAcesulfame-K
Aspartame
Sugar
Glucose
Granulated sugar
Maple syrup
Molasses
Rice syrup
Saccharine
Stevia
Agave nectar / syrup
Fructose
High fructose corn syrup
Honey
Isomalt
Mannitol
Sorbitol
Xylitol
Maltitol
AlcoholBeer
Brandy
Champagne
Gin
Vodka
Whisky
Wine – red, dry white, Rose, Sparkling
Cider
Fruit flavoured wines – check brand
Port
Rum
Sherry
Sweet dessert wine
Sweet red wine
SummaryPlease be advised that while the foods listed are low FODMAP, it should not be considered that they can be eaten in unlimited quantities. Pay attention to your symptoms – if a low FODMAP food causes you symptoms, you should exclude for the initial stage of the low FODMAP diet.Avoid all high FODMAP foods in the first stage of the FODMAP diet.
The next stage is to test high FODMAP foods to determine which are safe for you include, and which you will need to continue to avoid.

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The low FODMAP diet can be confusing and time-consuming. Contact me if you need help with low FODMAP meal ideas, recipes, shopping lists, suitable branded products or pre-prepared meals, or any other help you need to get symptom free.

Once your symptoms have reduced or resolved, I will guide you through the testing process to find a range of other safe foods and identify your personal food triggers for long term avoidance.