10/17/2017 FODMAP Food List | IBS Diets

FODMAP Food List

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Below are two lists of FODMAP unfriendly and FODMAP friendly foods. Generally trying to stop usage of
the bads foods 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.
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 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.

For a limited time Suzanne is running a FREE two week Life Balance
Challenge to help you take control of your IBS. Be quick as it will
be starting 21st October!

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.

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 Choko

Includes garlic salt, garlic powder Falafel
Fermented cabbage e.g. sauerkraut
Onions avoid entirely if possible Haricot beans
Includes onion powder, small pickled onions Kidney beans
Try Asafoetida powder or garlic oil to substitute Lima beans
Leek bulb
Artichoke Mange Tout
Asparagus Mixed vegetables
Baked beans Mung beans
Bananas, ripe Mushrooms
Beetroot, fresh Peas, sugar snap
Black beans Pickled vegetables
Black eyed peas Red kidney beans
Broad beans Savoy Cabbage
Butter beans Soy beans / soya beans
Cassava Split peas
Cauliflower Scallions / spring onions (bulb / white part)
Celery greater than 5cm of stalk Shallots
Cho cho Taro

Fruit fruits can contain high fructose

Apples Mango
Apricots Nectarines
Avocado Paw paw, dried
Blackberries Peaches
Blackcurrants Pears
Boysenberry Persimmon
Cherries Pineapple, dried
Currants Plums
Custard apple Pomegranate
Dates Prunes
Feijoa Raisins
Figs Sea buckthorns
Goji berries Sultanas
Grapefruit Tamarillo
Guava, unripe Tinned fruit in apple / pear juice
Lychee Watermelon

Meats, Poultry and Meat Substitutes

Chorizo
Sausages

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

Wheat containing products such as (be sure to Bread, wheat over 1 slice
check labels): Breadcrumbs
Biscuits including chocolate chip biscuits Cakes

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Cereal bar, wheat based Udon noodles
Croissants Wheat bran
Crumpets Wheat cereals
Egg noodles Wheat flour
Muffins Wheat noodles
Pastries Wheat rolls
Pasta, wheat over 1/2 cup cooked Wheatgerm

Almond meal Cous cous

Amaranth flour Einkorn flour
Barley including flour Freekeh
Bran cereals Gnocchi
Bread: Granola bar
Granary bread Muesli cereal
Multigrain bread Muesli bar
Naan Pistachios
Oatmeal bread Rye
Pumpernickel bread Rye crispbread
Roti Semolina
Sourdough with kamut Spelt flour
Cashews
Condiments, Dips, Sweets, Sweeteners and Spreads

Agave Stock cubes

Caviar dip Sugar free sweets containing polyols usually
Fructose ending in -ol or isomalt
Fruit bar Sweeteners:
Gravy, if it contains onion Inulin
High fructose corn syrup (HFCS) Isomalt
Hummus / houmous Maltitol
Honey Mannitol
Jam, mixed berries Sorbitol
Jam, strawberry, if contains HFCS Xylitol
Pesto sauce Tahini paste
Quince paste Tzatziki dip
Relish / vegetable pickle
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
Orange juice in quantities over 100ml
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
Sheeps milk
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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 Lettuce:
Bamboo shoots Butter lettuce
Bean sprouts Iceberg lettuce
Beetroot, canned and pickled Radicchio lettuce
Bok choy / pak choi Red coral lettuce
Broccoli 1/2 cup Rocket lettuce
Brussel sprouts 1 serving of 2 sprouts Marrow
Butternut squash 1/4 cup Okra
Cabbage, common and red up to 1 cup Olives
Callaloo Parsnip
Carrots Peas, snow 5 pods
Celeriac Pickled gherkins
Celery less than 5cm of stalk Pickled onions, large
Chicory leaves Potato
Chick peas 1/4 cup Pumpkin
Chilli if tolerable Pumpkin, canned 1/4 cup, 2.2 oz
Chives Radish
Cho cho Red peppers / red bell pepper / red capsicum
Choy sum Scallions / spring onions (green part)
Collard greens Seaweed / nori
Corn / sweet corn if tolerable and only in Silverbeet / chard
small amounts 1/2 cob Spaghetti squash
Courgette Spinach, baby
Cucumber Squash
Eggplant / aubergine Sun-dried tomatoes 4 pieces
Fennel Swede
Green beans Swiss chard
Green pepper / green bell pepper / green Sweet potato 1/2 cup
capsicum Tomato canned, cherry, common, roma
Ginger Turnip
Kale Water chestnuts
Karela Yam
Leek leaves Zucchini
Lentils in small amounts

Fruit

Ackee Lemon including lemon juice

Bananas, unripe Lime including lime juice
Bilberries Mandarin
Blueberries Orange
Breadfruit Passion fruit
Carambola Paw paw
Cantaloupe Papaya
Cranberry 1 tbsp Pineapple
Clementine Plantain, peeled
Dragon fruit Raspberry
Lingonberries Rhubarb
Grapes Strawberry
Guava, ripe Tamarind
Honeydew and Galia melons Tangelo
Kiwifruit

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

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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 Oats

Gluten free breads Oatcakes
Bread: Peanuts
Corn bread Pecans max of 15
Oat bread Pine nuts max of 15
Rice bread Polenta
Spelt sourdough bread Popcorn
Potato flour bread Porridge and oat based cereals
Wheat free or gluten free pasta Potato flour
Bread, wheat 1 slice Pretzels
Almonds max of 15 Quinoa
Biscuit, savoury Pasta, wheat up to 1/2 cup cooked
Biscuit, shortbread 1 only Rice:
Brazil nuts Basmati rice
Bulgur / bourghal 1/4 cup cooked, 44g Brown rice
serving Rice noodles
Buckwheat White rice
Buckwheat flour Rice bran
Buckwheat noodles Rice cakes
Brown rice / whole grain rice Rice crackers
Chestnuts Rice flakes
Chips, plain / potato crisps, plain Rice flour
Cornflour / maize Rice Krispies
Crispbread Seeds:
Corncakes Chia seeds
Cornflakes 1/2 cup Egusi seeds
Coconut milk, cream, flesh Poppy seeds
Corn tortillas, 3 tortillas Pumpkin seeds
Crackers, plain Sesame seeds
Hazelnuts max of 15 Sunflower seeds
Macadamia nuts Starch, maize, potato and tapioca
Millet Sorghum
Mixed nuts Tortilla chips / corn chips
Oatmeal, 1/2 cup Walnuts

Condiments, Dips, Sweets, Sweeteners and Spreads

Aspartame Oyster sauce

Acesulfame K Pesto sauce less than 1 tbsp
Barbecue sauce Peanut butter
Capers in vinegar Rice malt syrup
Capers, salted Saccharine
Chocolate: Shrimp paste
Dark chocolate Soy sauce
Milk chocolate 3 squares Stevia
White chocolate 3 squares Sweet and sour sauce
Chutney, 1 tablespoon Sucralose
Fish sauce Sugar also called sucrose
Golden syrup Tamarind paste
Glucose Tomato sauce (outside USA) 2 sachets, 13g
Jam / jelly, strawberry Vegemite
Ketchup (USA) 1 sachet Vinegars:
Maple syrup Apple cider vinegar, 2 tbsp
Marmalade Balsamic vinegar, 2 tbsp
Marmite Rice wine vinegar
Mayonnaise ensuring no garlic or onion in Wasabi
ingredients Worcestershire sauce has onion and garlic but
Miso paste very very low amount making it low FODMAP
Mustard

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

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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
Espresso, regular, black
Fruit juice, 125ml and safe fruits only
Kvass
Lemonade in low quantities
Malted chocolate powder e.g. Milo, Horlicks 3 tsp
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 Milk:
Cheese: Almond milk
Brie Hemp milk
Camembert Lactose free milk
Cheddar Oat milk 30 ml, enough for cereal
Cottage Rice milk upto 200ml per sitting
Feta Sorbet
Goat / chevre Soy protein (avoid soya beans)
Mozzarella Swiss cheese
Parmesan Tempeh
Ricotta 2 tablespoons Tofu drained and firm varieties
Swiss Whipped cream
Dairy free chocolate pudding Yoghurt, lactose free
Eggs Yoghurt, Greek, in small amounts
Margarine Yoghurt, goats

Cooking ingredients, Herbs and Spices

Herbs: Basil, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano,
Pandan, Parsley, Rampa, Rosemary, 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
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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