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.
| Low FODMAP | Moderate 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 / Beans | No 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 Alternatives | Almond 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 products | Butter 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 Drinks | Cocoa 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 |
| Sweeteners | Acesulfame-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 |
| Alcohol | Beer 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 |
| Summary | Please 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. |
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.
