Vegetables

Low FODMAP
Vegetable

Medium FODMAP

Serving Size

Vegetable

High FODMAP

Serving Size

Vegetable

Serving Size

Alfalfa

1/4 cup or 17g

Artichoke
Hearts(canned)

1/4 cup hearts or

56g

Artichoke (Globe &

Jerusalem)

Arugula

1 cup or 35g

1/2 cup or 60g

Asparagus

Aubergine
(Eggplant)
Bamboo Shoots,
fresh Bean sprouts

1/2 cup or 41g

Butternut
(squash)
Celery Low

1/2 cup or 50g

Cabbage (Savoy)

Beans, green

12 beans or 86g

Cassava

Bell pepper (green,

red)
Bok Choy

1/2 cup 52g

Cauliflower

1 cup or 85g

Cho Cho

Broccoli

1/2 cup or 47g

Choko

Brussels Sprouts

2 sprouts or 38g

Corn (sweet
corn)

1 cob or 85g

Cabbage
(common)

1 cup or 94g

Garlic

1 clove or 3g

Cabbage, red

1 cup or 89g

Karela

1/2 cup, sliced or

42g

Capsicum green &

red

1/2 cup or 52g

Leek

1 leek or 83g

Carrot

1 medium or 61g

Leek, bulb

1/2 cup
chopped or 44g

Celeriac

1/2 celeriac or 36g

Mangetout
(Snow peas)

10 pods or 33g

Chicory Leaves

1/2 cup or 72g

Mushroom,
Portobello

1 mushroom or 84g

Chili, green

11cm long 28g

Mushroom,
Shitake

14 mushrooms
or 72g

Mushroom
button

1 cup or 74g

Chilli (red)

1 cup or 150g

butternut

60g

11 cm or 28g

Low FODMAP
Vegetable

FODMAP
DietShopping
1/2 medium stalk
or Beetroot
19g
ListUpdated
October
2016
Pumpkin,
1/2 cup diced or
Bitter Melon

Serving Size

Medium FODMAP
Vegetable

Vegetable

1/2 small globe or

1 Jerusalem or
50g
2 spears or 30g
4 slices or 41g
1/2 cup sliced or
42g
1 cup or 70g
1 cup, diced or
1 39g
1/4 cup or 66g
1 cup, diced or
168g
1 cup, diced or
1 68g

High FODMAP
Serving Size

Vegetable

1 tbsp or 4g

Chives

Onion, shallots

1 shallot or 6g

Choy Sum

1 cup or 60g

Onion, spanish

1/2 onion or 45g

Collard greens

1cup, chopped 36g

Onion, spring,
bulb

1/2 onion or 16g

Courgette (zucchini)

1/2 cup or 66g

Cucumber (common)

1/2 cup or 64g

Eggplant

Eggplant 1/2 cup 41g

Peas (sugar
snap)

1/2 cup or 60g

4 leaves or 40g
1/2 cup or 49g

Peas (thawed)
Potatoes (sweet)

1/2 cup or 72g

1 cup or 140g

Taro

1 cup, diced
164g

Endive leaves
Fennel

Peas, snow

1/2 cup or 12g

Fennel leaves

6 rings or 35g
10 pods or 33g

1 cup chopped or 68g

Gai lan
Galangal

1x3.5cm piece or 18g

Ginger root

1 tsp or 3g
1 cup or 137g

Kale

1/2 cup, chopped or 28g

Leek, leaves

1 cup or 35g

Lettuce, butter
Lettuce, iceberg

1 cup or 72g

Lettuce, radicchio.
rocket

1 cup or 35g
1 cup or 25g

Lettuce, red choral

6 pods or 60g

Okra
Onion, spring, green
tops only
Parsnip

1 bunch, 16g

Potatoes (white)

1 medium or 122g

1/2 cup or 62g

Low FODMAP
Vegetable

Serving Size

Potato, unpeeled

1 medium or 122g

Pumpkin,
Japanese

1/2 cup diced or 60g

Radish

Onion, white

2 radish or 40g

Medium FODMAP
Vegetable

Vegetable

High FODMAP
Serving Size

Vegetable

Silver beet
(Swiss chard)
S pa gh e t t i
squash, cooked
Spinach, baba
Squash

1 cup chopped or 11
5g
1 cup or 155g
1 cup or 38g
2 squash or 70g

Swiss chard
Tomato (cherry,
roma, common)
Turnip

Water chestnuts

1 cup, chopped 11
5g
4 cherry or 1 small
1 cup or 65g
1/2 cup or 55g

Witlof (endive)

4 leaves or 22g

Yam

Yam 1 cup, diced or 164g

Yucca root

1 cup, sliced or 1
39g

Zucchini

1/2 cup, chopped or 66g

Processed Vegetables

Low FODMAP
Vegetable
Bamboo
shoots,
canned
Ca lla lo o, tinned
in brine
Edamame
(frozen
soybeans)
Gherkins in
vinegar

Serving Size

Medium FODMAP
Vegetable

Serving Size

High FODMAP
Vegetable

1/2 cup or 84g

Pumpkin,
canned

1/2 cup 120g

Mushroom,
Shiitake (dried)

4 pieces or 16g

Red Cabbage
(fermented)

1 cup or 140g

Onions, pickled

1 cup or 50g

Sun dried
tomatoes

4 pieces or 16g

White Cabbage,
Sauerkraut
(fermented)

5 cucumbers or 114g

Serving Size

6 onions or 28g
1 cup or 1
30g

Fruits
Low FODMAP
Fruit

Medium FODMAP

Serving Size

Fruit

High FODMAP

Serving Size

Fruit

Banana common/ Cavendish 1 medium or 100g

(firm & ripe)

Coconut

1 cup 96g

Apple (any type)

Blueberry

Longan

10 or 30g

Apricot

Breadfruit
Melon (cantaloupe &
honeydew)
Carambola (star fruit)

Clementine

20 berries or 28g
1/2 fruit 192g
u/2 cup or 90g

Rambutan

4 or 62g

Avocado

Serving Size
1 medium or
165g
u/2 medium or 83g
2 or 11 2g
u/2 or 80g
1 medium or
112g

1 medium or 94g

Banana lady
finger/sugar (ripe
Blackberry

1 medium or 86g

Boysenberry

10 berries or
24g

Cherries

6 cherries or 42

10 berries or
50g

Cumquats, peeled

4 fruits or 76g

Dragon fruit

1 medium or 330g

Custard apple

u/2 cup or 125g

Durian

2 segments or
102g

Feijoa

2 small feijoas or
100g

Grapes (black
muscatel, red, red
globe, thompson)

1 cup or 150g

Figs (fresh)

1 medium or 50g

Guava, ripe

1 medium or 235g

Grapefruit

2 small (peeled) or
150g
1 tsp or 6g

Guava, unripe

1 medium or
207g
4 fruits or 117g

Lychee

10 or 104g

1 tsp 6g

Mango

u/2 or 207g

Mandarin (imperial)

2 small, peeled or
125g

Nectarine

1 medium or
151g

Mangosteen

1 medium fruit,
peeled or 24g

Peach (clingstone and

yellow)

1 medium or
145g

Melon, honeydew

u/2 cup or 90g

P e a r
(Chinese/nashi and
packham)

1 medium or
187g

Kiwi
Lemon juice

Lime Juice

Low FODMAP
Fruit

Serving Size

Orange (navel)

1 medium or 130g

Passion fruit

1 whole pulp or 23g

Paw Paw

1 cup, chopped or 140g

Pear, prickly

1 medium or 166g

Pineapple

1 cup chopped or
140g

Plantain(peeled)

1 medium, peeled or
144g
10 berries or 45g

Raspberry

Rhubarb
Starfruit
Strawberry

Tamarind

1 cup chopped or 1
30g
1 medium or 94g
10 medium or 1
40g
4 fruits or 8g

Medium FODMAP
Fruit

Fruit

High FODMAP
Serving Size

Persimmon
Plum (black
diamond)
Pomegranate

Tamarillo
Watermelon

Fruit
1 whole or 170g
1 or 66g

1/2 cup seeds or 76g

2 or 88g
1 thick slice or
286g

Processed Fruits

Low FODMAP
Fruit
Ackee,tinned in brine
Banana, dried

Serving Size

Medium FODMAP
Fruit

High FODMAP

Serving Size

Fruit

1/2 can 270g

Co co nu t ,
shredded, dried

1/2 cup or 37g

Apple, dried

10 chips or 20g

Cranberries,
dried

2 tbsp or 25g

Apricot, dried

Guava, tinned in
syrup

2 slices or 54g

Currants

Serving Size
3 apple rings or
1 9g
4 or 28g
2 tbsp or 26g

Dates

4 dates, pitted or 96g

Figs, dried

4 figs or 76g

Goji berries, dried

2 tbsp or 24 g

Jackfruit, freeze
dried
Mango, dried

1 cup or 33g

Mangosteen,
freeze dried
Paw paw, dried

1 cup or 30g

Pear, dried
Pineapple, dried

Prunes
Raisins
Sultanas

4 strips or 20g

3 pieces or 15g
6 pieces or 27g
2 pieces or 50g
4 prunes or 32g
2 tbsp or 26g
2 tbsp 26g

Bread
Low FODMAP
Bread
Bread, Gluten Free &
Da iry Fre e 5 Seeds,
Helgas Continental
Bakehouse

Bread, Gluten Free &

Dairy Free Low GI
White Bread Country Life
Bakery

Medium FODMAP

Serving Size

2 slices or 78g

2 slices or 78g

Bread

Bread, gluten free,

multigrain
Bread, gluten
free,
sourdough,
made from
gluten free
wheat starch

Serving Size

2 slices or 73g

2 slices or 90g

Bread, Gluten Free &

Dairy Free Soy &
L in se ed B rea d
Helgas Continental
Bakehouse

2 slices or 78g

Bread, gluten free,

high fiber

2 slices or 62g

Bread, Gluten Free &

Dairy Free Sunflower &
Red Q u ino a B re ad ,
Helgas Continental
Bakehouse

2 slices or 78g

Bread,
chia,
free

2 slices or 86g

Bread, Gluten Free &

Dairy Free White Bread,
Country Life Bakery

2 slices or 70g

Bread, Lower Carb 5

Seed Bread, FreBrea

rice
gluten

High FODMAP
Serving Size

Bread

Bread, gluten free,

multigrain
Bread, gluten
free, whole
grain,
sweetened with pear
juice

Bread, multigrain
sprouted

2 slices or 64g

2 slices or 62g

2 slices or 60g

Bread, naan or roti

1 medium piece or
100g

Bread, oatmeal

2 slices or 86g

2 slices or 83g

Bread, rye

2 slices or 86g

Bread, Lower Carb 5

Seeds Bread, Helgas
Continental Bakehouse

2 slices of 70g

Bread, rye, dark

2 slices or 86g

Bread, Lower Carb

Wholemeal & Seed
Bread, Helgas
Continental Bakehouse

2 slices or 70g

Bread, rye,
sourdough, light

2 slices or 50g

Low FODMAP
Bread

Serving Size

Bread,
sourdough, oat

2 slices or 52g

Medium FODMAP
Bread

Serving Size

High FODMAP
Bread

Serving Size

Bread, Spelt Sourdough,

Wholemeal, Chia &
Sunflower Seeds,
2 slices or 52g
Na tu r is O rga n ic
Bread

Bread,
sourdough,
kamut,
wholemeal

2 slices or 60g

Bread, Spelt Sourdough,

Wholemeal, Naturis
2 slices or 72g
Organic Breads

Bread, spelt
sourdough

2 slices or 72g

Bread, gluten free

2 slices or 52g

Bread, wheat,
100% whole
wheat

2 slices of 60g

Bread, gluten free, low

gi, high fibre

2 slices or 64g

Bread, wheat, high

fibre

2 slices or 85g

Bread, gluten free,

white

2 slices or 62g

Bread, wheat,
multigrain

2 slices or 67g

Bread, gluten free,

wholemeal

2 slices or 64g

Bread, wheat,
white

2 slices or 60g

2 slices or 56g

Bread, millet
Bread, gluten free
wholemeal

2 slices 64g

B rea d , wh e at ,
white, sourdough

2 slices 109g

Bread, wheat,
wholemeal,
sourdough

Raisin toast

2 slices or 75g

2 slices 97g

To rt illa s, co rn,
added gums or fibre

2 tortillas or 47g

Tortillas, corn, no added

gums or fibre

2 tortillas or 57g

Cereals
Low FODMAP
Cereals
Flakes of corn
(gluten free)

Serving Size

1 cup or 50g

Medium FODMAP
Cereals
Amaranth,
puffed grain

Serving Size

1/2 cup or 20g

High FODMAP
Cereals
Cereal, granola, fruit
and nut, ho ne y a s
ingredient

Serving Size

1/2 cup or 52g

Flakes, quinoa

1 cup or 50g

1 cup or 30g

Cereal, rice
crisps

Flakes, rice

1/4 cup or 30g

Oatmeal, glutenfree, organic,

fine

1 cup 105g

Flakes, barley

Oatmeal, glutenfree, organic, coarse

1 cup, uncooked or
105g

Oats, quick
(dry)

1/2 cup or 47g

Flakes of wheat,
corn, rice, oats,
dried fruit, nut

Oats

1/2 cup uncooked or

or 60g

Rice, puffed or
popped

1 cup or 30g

Flakes of corn

1 cup or 30g
1/2 cup, uncooked or 47g

Flakes, spelt and

organic
Muesli, plain

1/2 cup or 30g

1/4 cup, uncooked or 37g
1/2 cup or 55g

Muesli, yeast &

wheat free

1/2 cup or 55g

Oatmeal, fine,
organic

1 cup or 105g
1 cup or 105g

Oats, rolled
Rice flakes with
psyllium, gluten free

1 cup or 50g

Wheat bran,
pellets
Whole wheat
grain biscuit
(e.g. weet-a-bix)
Wholegrain oat
cereal biscuit

2 biscuits or 30g
2 biscuits or 50g

Snacks, Bars & Biscuits

Low FODMAP
Snacks & Biscuits

Serving Size

Medium FODMAP
Snacks &
Biscuits

Serving
Size

High FODMAP
Snacks &
Biscuits

Serving Size

Biscuit, cream filled,

chocolate coating

2 biscuits or
34g

Bar, cereal, (wheat

based)

1 bar or 35g

Biscuit,
shortbread
Corn thins, plain

2 biscuits or
26g

Bar, granola,oat and

honey

1 bars 42g

2 biscuits or
24g

Bar, muesli-based with 1 bar or 32g

fruity

Bar, muesli bar (fruit and nut bar)

1 bar or 50g

Biscuit, oatcakes

4 oatcakes or 36g

Biscuit, savoury, plain

2 biscuits or
18g

Biscuit, savoury, wholemeal

2 biscuits or
18g

Biscuit, chocolate chip

2 biscuits or 24g

2 biscuits or 20g

Biscuit, fruit filled

2 biscuits or 28g

2 biscuits or 18g

Cookies,
chocolate crme
sandwich

3 cookies
34g

1 small packet or
50g

Corn thins,
flavoured (sour
cream chives)

4 biscuits or 24g

1 small packet or
30g

Energy Bar, apple and

berry

1 bar or 55g

Biscuit, sweet, plain

Butter biscuits

Chips, corn, plain

Chips, potato crisps, plain

Chips, potato straws, salted

1 small packet or
22g

Energy Bar, fruit and

nut

Cracker, saltines, plain

5 crackers or 14g

En e rg y b a r,
organic, oatmeal,
raisins and walnut

1 bar or 68g

2 toast slices of 18g

Energy bar, organic,

peanut butter

1 bar or 68g

1 packet, 7cups or
120g

Rice cakes,
flavoured (sour
cream chives)

4 rice cakes or
28g

1/2 cup or 24g

Rye crispbread

Mini Toast, white

Popcorn, plain
Pretzels
Rice cakes plain

1 bar or 35g

2 biscuits or 20g

2 rice cakes or 28g

Rice crackers plain

20 crackers or 34g

Rice crispbread

2 crispbread or 24g

Rice, cruskits, Arnotts

2 Cruskit or 12g

Grains
Low FODMAP
Grains

Medium FODMAP
Serving Size

Grains

Serving Size

High FODMAP
Grains

Serving
Size

Bran, oat, unprocessed

2 tbsp or 22g

Buckwheat
kernels

1/4 cup or 54g

Barley, pearl

1 cu p
cooked or
225g

Bran, rice, unprocessed

2 tbsp or 16g

Egg Noodles

1 cup or 80g

Bourghal

1 /2 c up,
cooked or
88g

Oat flakes

1 cup or 100g

Bran, wheat,
processed or
unprocessed

1 tbsp or
10g

Buckwheat groats

3/4 cup, cooked or 135g

Millet kernels

1 cup cooked or
125g

Buckwheat,
unprocessed

1
tablespoon
10g

Millet, hulled

1 cup cooked or
184g

Couscous (wheat or
rice and corn)

1 /2 c up
cooked or
77g

Noodles, brown rice,

vermicelli

1 cup cooked or
120g

Freekeh

1/2 cup
cooked 88g

Noodles, rice stick

1 cup cooked or
220g

Noodles, Laksa

1 cu p
cooked or
146g

Pasta, gluten free

1 cup cooked or
145g

Noodles, wheat

1 cu p
cooked or
169g

Pasta, gnocchi made

from wheat

1 cu p
cooked or
200g

1 cup cooked or
255g

Pasta, spelt

1 cu p
cooked or
148g

Quinoa, black, red, white

1 cup cooked 155g

Pasta, wheat

1 cu p
cooked or 1
48g

Rice, basmati

1 cup cooked or
190g

Spelt kernels,
green

1 /2 c up
cooked or
85g

Pasta, quinoa

1 cup cooked or
155g

Polenta (cornmeal)

Rice, brown or white

Soba noodles (made from
wheat and buckwheat)

1 cup cooked or 1
80g
1/2 cup or 90g

Dairy
Low FODMAP
Dairy

Serving Size

Camembert cheese
Cheddar cheese

Medium FODMAP

Flours/

Cottage, creamed
cheese Almond,
Feta cheese
mealFlour,

Serving Size

Dairy

2 wedges or
40g

Cream cheese
4 tbspStarches
or 81g
Buttermilk
Flours and

2 slices or 40g

Halloumi
cheese

2 slices or 40g

Ricotta

Low FODMAP

Colby style cheese

Dairy

High FODMAP

1/4 cup or
24g
1/2 cup
crumbled or
1 25g

Cream, pure,
regular fat
Sour cream

1/2 cup or
1 26g
1/2 cup or
126g

1 cup or 250ml

Custard

1 cup or 280g

High FODMAP

Kefir
Flours/ 4 tbsp or 80g
Serving
Starches

Serving
4 tbsp or 36g

4 slices or

Medium
100gFODMAP

Serving Size

Flours/ 200ml or 200g

Serving
Starches

Milk, a2

1 cup or 250ml

Almond,
meal
Milk, cow (any type that

1/2 cup
1 cup or48g
250ml

is not
lactose free)

buckwheat
(normal and
Low(chevre,
2/3 plain)
cup
Goat cheese
flour

1/2 cup crumbled or

60g

Thickened regular
cream

1/2 cup or
126g

Milk, goat

1 cup or 250ml

Havarti cheese

2 slices or 54g

Ice-Cream
Vanilla

2 scoops or
88g

Milk, oat

1 cup or 250ml

Milk, almond, hemp

1 cup or 250ml

Milk, soy (soya

beans)

1 cup or 250ml

Milk, coconut

1/2 cup or 125ml

Milk, soya
sweetened or
unsweetened
(hulled soya beans)

1 cup or 250ml

Milk, lactose free

1 cup or 250ml

Milk, coconut long life

(UHT)

1 cup 250ml or 240g

Milk, rice

3/4 cup or
200ml

Milk, sweetened
condensed

1/2 cup or 81g

Milk, soy protein

1 cup or 250ml

Yoghurt (any type that is 1 tub or 1 70g

not lactose free)

Mozzarella cheese

1/2 cup grated or

60g

Pecorino cheese

1/2 cup grated or

60g

Soft cheese white

mould coated
(e.g. brie, camembert)

2 wedges or
40g

Swiss cheese

2 slices or 54g

Low FODMAP
Dairy
Whipped cream

Serving Size
1/2 cup or
125ml

Medium FODMAP
Dairy

Serving Size

High FODMAP
Dairy

Serving Size

Yoghurt, lactose free

1 tub or 170g

Yoghurt, goats milk

1 tub or 170g

Meat, Fish, Eggs, Vegetarian Substitutes

Low FODMAP

Medium FODMAP

Serving Size

Meat/ Seafood
Beef, Chicken,
Lamb, Pork,
Kangaroo

1 fillet or 125g

Canned tuna, salmon,

sardines plain

Eggs

Meat/ Seafood
Sausage,
Bratwurst

Serving Size
2 sausages or
200g

High FODMAP
Meat/ Seafood

Serving Size

Falafel

4 falafel balls or 100g

75-130g

Lentil burger

1 burger patty or 125g

2 eggs or 1 17g

Mince,
vegetarian
(containing
onion)

1/2 cup or 85g

Fish & seafood

100g cooked

Tofu, silken,
cubed

Oils
Low FODMAP
Oils

Medium FODMAP
Serving
Size

Butter

1 tbsp or
19g

Dairy Blend (70% butter, 30%

oil)

1 tbsp or
19g

Margarine, poly- or
monounsaturated , 70% fat

1 tbsp or
19g

Mayonnaise, low or
regular fat

2 tbsp or
40g

Oils

Serving Size

High FODMAP
Oils

Serving Size

Oils (avocado, canola,

coconut, olive, peanut, rice
bran, sesame, sunflower,
vegetable

1 tbsp or
18g

Dips
Low FODMAP

Medium FODMAP

Dips
Eggplant dip

Dips

Serving
Size
2 tbsp or
40g

Caviar dip

High FODMAP

Serving Size
2 tbsp or 40g

Dips

Serving Size

Hommus dip

2 tbsp or 40g

Tahini paste

2 tbsp or 40g
2 tbsp or 40g

Tzatziki dip

Herbs
Lo
w
FO

Herbs

Fresh Herbs (Basil,

cilantro, coriander,
parsley,
tarragon, thyme)
Curry leaves, fresh
Fenugreek leaves

Gotu Kola
Kaffir lime leaves
Lemongrass

Pandan leaves
Rampa Leaves
Rosemary, fresh

Medium
FODMAP
Serving Size

1 cup or 16g
1 cup or 8g
1 cup or 16g
1/2 bundle or 26g
3 leaves or 1g

1x1 0cm stalk or 50g

1x2.5cm leaf or 2g
1x2.5cm leaf or 2g
1/2 cup or 8g

High FODMAP
Herbs

Serving Size

Herbs

Serving
Size

Sage, fresh

1 bunch or 28g

Watercress, fresh

1 cup or 80g

Sauces
Low FODMAP
Sauces

Serving Size

Apple cider
vinegar

2 tbsp or 42g

Barbecue sauce

2 tbsp or 46g

Chutney

1 tbsp or 25g

Fish Sauce

1 tbsp or 44g

Mayonnaise, low fat

and regular fat

2 tbsp or 40g

Mint Jelly, Mint

sauce, thick or thin

1 tbsp or 20g

Miso paste

2 sachets or 1 2g

Mustard

1 tbsp or 11g

Oyster sauce

1 tbsp or 20g

Pasta sauce,
Capsicum, Olive and
Chilli pasta sauce,
SOME Foods.
Classic Tomato

1/4 jar or 122g

Remoulade,
sauce
Shrimp paste

2 tbsp or 30g
2 tsp or 10g

Medium FODMAP
Sauces

Serving Size

High FODMAP
Sauces

Serving Size

1 tbsp or 20g

Ketchup, sweetened
with h igh
f ru ct o se corn
syrup

2 sachets or 26g

So up ,
concentrate

1/2 cube or 5g

Ketchup, sweetened
with sucrose

2 sachets or 26g

Vinegar,
balsamic

2 tbsp or 42g

Pesto sauce

Pasta sauce,
cream based

1/2 cup or 132g

Pasta sauce, tomatobase (containing garlic 1/2 cup or 132g

and onion)

Simmer
sauce,
Northern
Indian
Butter
Chicken,
SOME Foods

1/5

jar or 1 00g

Low FODMAP
Serving Size

Sauces
Simmer
Southern
Madras,
Foods

sauce,
Indian
SOME

Sauces

Serving Size

High FODMAP
Sauces

Serving Size

% jar or 122g

S imme r sa u ce ,
Thai Green Curry,
SOME Foods

% jar or 120g

Soy sauce

2 tbsp or 42g

Sweet and sour

sauce
Tamarind, paste

2 tbsp or 44g

Tomato paste

2 tbsp or 28g

Tomato sauce

Medium FODMAP

1/2 tbsp or 1 1g

2 sachets or 13g

Vinegar, rice wine

2 tbsp or 42g

Worcestershire
sauce

2 tbsp or 42g

Spreads
Low FODMAP

Medium FODMAP

High FODMAP

Spreads

Serving Size
2 tbsp or 40g

Jam, marmalade
Jam, strawberry

2 tbsp or 40g

Spreads

Coconut Jam
Quince paste

Serving Size

Vegemite

Serving Size

1 tbsp or 23g

Blueberry Jam

1 tbsp or 20g

1 tbsp or 27g

Honey

2 tbsp or 56g

2 tbsp or 32g

Peanut butter

Spreads

Jam, mixed berries

Jam, strawberry,
sweetened with
high fructose corn
syrup

1 tsp or 6g

2 tbsp or 40g

2 tbsp or 40g
2 tbsp or 40g

Marmalade,
blackcurrant

Spices
Low FODMAP
Spice

Allspice,
Cinnamon,
Cumin, Five spice,
Paprika, Turmeric

Serving Size

1 tsp or 2g

Medium FODMAP
Spice

Serving Size

High FODMAP
Spice

Serving Size

Cardamom, Chilli
powder, Cloves,
Coriander seeds,
Curry powder, Fennel
seeds, Fenugreek
seeds, Goraka,
Mustard seeds

1 tsp or 2g

Nutmeg

2 nutmegs or 4g

Pepper, black

1 tsp or 2g
1 packet or 1 g

Saffron

2 cloves or 2g

Star anise

1 tsp or 2g

Turmeric

Confectionary
Low FODMAP
Confectionary

Chocolate, dark
Instant Jelly,
Raspberry,
Strawberry, diet
Lime
Vanilla essence

Medium FODMAP

Serving Size
5 squares or 30g

1/2 packet or
250ml

Confectionary

Serving Size

Chocolate, milk

5 squares or
30g

Chocolate, white

5 squares or
30g

High FODMAP
Confectionary

Serving Size
1 bar or 1 6g

Fruit bar

1 tbsp or 20g

Sugars & Sweeteners

Low FODMAP

Medium FODMAP

High FODMAP

Serving Size

Sugars &
Sweeteners
Jaggery

1/2 tbsp or 12g

Maple syrup

Sugars &
Sweeteners

Serving Size

Sugars &
Sweeteners

Serving Size
1 tbsp or 21g

2 tbsp or 53g

1 tbsp or 27g Agave Syrup, dark and

light
Golden Syrup

Rice malt syrup

1 tbsp or 28g

Honey

2 tbsp or 56g

Stevia (powder)

2 sachet or 2g

Sugar, brown, palm,

raw, white

1 tbsp or 13 -16g

Treacle, coconut

1 tbsp or 15g

Nuts and Seeds

Lo
w
FO

Nuts/Seeds

Medium
FODMAP
Serving Size

Chestnut, roasted

10 chestnuts or 84g

Chestnut, boiled

20 chestnuts or 168g

LSA (Linseed,
sunflower, almond
mix)
Macadamia

1 tbsp or 12g

Mixed Nuts
Nuts, brazil
Peanuts
Pecan
Pine nuts

20 nuts or 40g
18 assorted nuts or
36g
10 nuts or 40g
32 nuts or 28g
10 halves or 20g
1 tbsp or 14g

Seeds, chia, (black,

white)

2 tbsp or 24g

Seeds, poppy
(black,white)

2 tbsp or 24g

Seeds, pumpkin

2 tbsp or 23g

Seeds, sesame
Seeds, sunflower,
hulled
Walnuts

1 tbsp or 11 g
2 tsp or 6g
10 halves or 30g

High FODMAP
Nuts/Seeds

Serving Size

Hazelnuts

20 nuts or 30g

Seeds, egusi

3 tbsp or 36g

Nuts/Seeds

Serving
Size

Almonds

20 nuts or 24g

Cashews

20 nuts or 30g

Pistachio

15 nuts or 11g

Legumes
Low
FOD
MAP
Legumes

Chana dal, boiled

Lentils, canned
Urad dal, boiled

Medium
FODMAP
Serving Size

High FODMAP
Legumes

Serving Size

1/2 cup or 46g

Chickpeas,
canned

1/2 cup or 84g

1/2 cup or 46g

Garbanzo beans,
canned

1/2 cup or 46g

Lentils, green or red,

boiled

1/2 cup or 100g

1/2 cup or 46g

Legumes

Serving
Size

Baked beans

1/2 cup or 91g

Black beans
(boiled, canned)

1/2 cup or 105g

Borlotti beans,
canned
Broad beans
Butter beans,
canned
Fava beans
Four bean mix,
canned

1/2 cup or 91g

1/2 cup or 87g
1/2 cup or 70g
1/2 cup or 87g

1/2 cup or 100g

Haricot beans,
boiled
Lentil Soup

1/2 cup or 88g

Lima beans,
boiled

1/2 cup or 79g

Mung beans,
boiled
Navy beans,
boiled

1 tin or 200g

1/2 cup or 106g

1/2 cup or 88g

Red kidney beans,

boiled

1/2 cup or 95g

Soya beans,
boiled

1/2 cup or 85g

Split peas, boiled

1/2 cup or 90g

Coffee
L
o
w

Medium
FODMAP
Coffee

Serving Size

High FODMAP
Coffee

Serving
Size

Coffee

Serving
Size

2 tsp or a coffee shot

Coffee with
normal milk or soy
bean

Coffee with lactose free

milk
2 tsp or a coffee shot

Espresso,
decaffeinated with
Cows milk

30 ml in 220ml milk
or 250g

Espresso,
decaffeinated with
soy milk (soy
beans)

30 ml in 220ml milk
or 220g

Espresso, regular with

cows milk

30 ml in 220ml or
250g

Coffee (espresso,
instant)

Coffee
decaffeinat
ed
(espresso,
instant)
Espresso,decaffein
ated with low
fodmap milk
alternatives

2 tsp or a coffee shot

30 ml in 220ml
milk or 220g

Instant
decaffeinated with
cows milk

Espresso, decaffeinated
Double espresso
black
shots, 60ml or 60g
Coffee
decaffeinated
with lactose free
milk
Instant decaffeinated
with low fodmap milk
alternatives
Instant
regular or
decaffeina
ted, black
Instant, regular
with low
fodmap milk
White coffee,
instant from
powder

2 tsp or a coffee shot

2 heaped tsp in
100ml milk or 104 g

2 tsp or a coffee shot

In st an t
decaffeinated soy milk
(soy beans)

2 heaped tsp in
100ml milk o r 1
04g

Instant ,regular with

cows milk

1 dose, 2 heaped tsp

or 4g

Instant, regular with

soy milk

2 heaped tsp in
100ml milk or 104 g
2 h ea pe d tsp or
100g

2 heaped tsp or 100

ml milk or 1 04g

2 heaped tsp or
100 ml milk
1 sachet or 40g

Juices & Cordials

Low FODMAP
Juices

Serving Size

Cranberry

1 glass or 250ml

Vegetable blend,
tomato juice base

Tropical, 45%
apple, 6% apricot
juice

Medium FODMAP
Juices

Serving
Size

High FODMAP
Juices
Apple 99% blend
(reconstituted
and fresh)

Ap p le a nd
raspberry cordial

Serving Size

1 glass or 250ml

50 ml or 61g

Vegetable blend,
tomato,
carrot, celery,
beetroot

Tropical, 45%
apple, 6% apricot
juice

Berry fruit blend

from juice bar

1 serve or 450ml

Coconut water

1 serve or 250ml

Orange 98%
reconstituted

1 glass or 250ml

Orange 99%
blend
(reconstituted and
fresh)

1 glass or 250ml

Orange, cordial (2550% real juice)

50ml or 61g

Tropical, 35%
apple juice

1 glass or 200ml

Trop ica l, 4 5%
apple, 6% apricot juice

1 glass or 200ml

Trop ica l 5 0%
apple, 8% pear &
mango

1 glass or 250ml

Other Beverages & Nutritional Drinks

Low FODMAP
Other Beverages

Cacoa and Cocoa

powder
Creamer powder
Drinking chocolate
(23%, 60%, 70%)
Protein
supplement,
plant based
ProNourish Drink
French Vanilla or
Strawberry Banana

Medium
FODMAP
Serving Size

2 heaped tsp or 8g

2 sachets or 6g
2 heaped tsp or 10g
1 sachet or 31g
1 bottle or 8 fl oz or
227g

High FODMAP
Other
Beverages
Malted,
chocolate
flavoured

Serving
Size
3 heaped tsp or 20g

Other Beverages

Carob powder

Serving
Size
2 heaped tsp or 12g

Malted
chocolate 1 sachet or 33g
flavoured drink, 3 in1
Malted milk drink,
original flavour

3 heaped tsp or 30g

Tea
Low FODMAP
Tea

Medium FODMAP
Serving Size

Tea

Tea, black, strong/weak with added

cows milk

1 mug or 250ml

Tea
strong
water

Tea, black strong with added low

fodmap milk alternatives

1 mug or 250ml

Te a , cha i, we a k
wit h added soy
milk (soy beans)

Tea black weak with water

1 mug or 250ml

Tea black weak or strong with

low FODMAP milk (or even
normal milk or soy bean up to 1
tbsp)

1 teabag in
250ml water

black
with

Te a b la ck strong
with soy bean milk

Serving Size

High FODMAP
Tea

Serving
Size

1 mug or 250ml

Tea, black strong with

added soy milk (soy 1 mug or
250ml
beans)

1 mug or 250ml

Tea chai strong,

made up with water

1 mug or
250ml

1 mug or 250ml

Tea, chai, strong with

added low fodmap
milk alternatives

1 mug or
250ml

1 mug or 250ml

Tea, chai, strong, with

added soy milk (soy
1 mug or
beans)
250ml

1 mug or 250ml

Tea chai weak with

soybean milk

1 mug or 250ml

Tea, chamomile,
strong/weak,
made up with
water

Tea, chai weak, with added cows

milk

1 mug or 250ml

Te a h e rb a l weak,
made up with water

1 mug or 250ml

Tea, fennel,
strong/weak,
made with water

1 mug or
250ml

Tea, chai with added low

FODMAP milk alternatives

1 mug or 250ml

Tea herbal
strong, made with
water

1 mug or
250ml

Tea chai weak, made up with water

1 mug or
250ml

Tea, dandelion, weak, made up

with water

Tea, oolong,
strong/weak,
made with water

1 mug or 250ml

Tea, green, strong, made up with

water

1 mug or 250ml

Te a , p ep pe rmin t / wh it e,
strong, made up with water

1 mug or 250ml

1 mug or
250ml

Alcohol
Low FODMAP
Serving Size

Alcohol

Medium FODMAP
Alcohol

High FODMAP

Serving Size

Serving Size

Alcohol

Beer

1 can or 375ml

Rum

30ml

Gin, Vodka,
Whiskey

30ml

Wine, low glycaemic

index

1 glass or 150ml

Win e , red ,
sparkling, sweet,
white, dry

1 glass or 150ml

Wine, sticky

1 glass or 150ml

Notes and Disclaimer

FODMAP levels and serves quantities are according to Monash University, as

represented on the low FODMAP iPhone app in October 2016.
Monash University continues researching food and quantities for FODMAPs and,
therefore, this list is subject to change.
Food and quantity tolerances vary with IBS sufferers. This list should be used as a guide
only.

The Monash University low FODMAP app, done on the low FODMAP diet. It is
convenient to consult and it is regularly updated. It can be downloaded by following this
link from the Monash University website:

http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html
Another great resource is the FODMAP Friendly app, which can be found here.
This guide has been created to help those who have no possibility in using the
smartphone apps available. The authors disclaim all responsibility for any liability, loss,
or risk, personal or otherwise, incurred as a consequence, directly or indirectly, from
the use of this publication.
All rights reserved. No part of this document may be reproduced or transmitted without
prior permission in writing from the authors.

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