FODMAP Diet

By learning which foods are high in FODMAPs and temporarily eliminating them from your diet you can help your body heal and get balanced again.

The point of this elimination diet is to re-introduce the high FODMAP foods back into your diet one at a time and take note of any symptoms that may occur. With so many foods high in FODMAPs it can be a very long process, but with patience and time you'll be happy when you know which foods work and which ones don't.

Using a symptom tracker like mySymptoms makes keeping track of your symptoms easier and apps such as FODMAP Helper can help you navigate through FODMAP foods on the go.

Below is a list of high FODMAP foods from IBSDiets.org:

Vegetables and Legumes

• Artichoke

• Asparagus

• Baked beans

• Beetroot, fresh

• Black eyed peas

• Broad beans

• Butter beans

• Cassava

• Cauliflower

• Celery – greater than 5cm of stalk

• Choko

• Falafel

• Fermented cabbage e.g. sauerkraut

• Garlic

• Haricot beans

• Kidney beans

• Lima beans

• Leek bulb

• Mange Tout

• Mixed vegetables

• Mung beans

• Mushrooms

• Onions

• 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 including pink lady and granny smith

• Apricots

• Avocado

• Bananas, ripe

• 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/Cookies, Pasta, Nuts and Cakes

• Wheat or anything containing wheat (be sure to check labels)

• Almond meal

• Amaranth flour

• Barley including flour

• Bran cereals

• Cashews

• Chestnut flour

• 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 and corresponding E number:

Inulin

Isomalt (E953 / 953)

Lactitol (E966 / 966)

Maltitol (E965 / 965)

Mannitol (E241 / 421)

Sorbitol (E420 / 420)

Xylitol (E967 / 967)

• Tahini paste

• Tzatziki dip

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

• Meal replacement drinks containing milk based products e.g. Ensure, Slim Fast

• 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, halloumi

• 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

While that list seems long, I assure you there are still foods you CAN eat!

Below is a list of low FODMAP foods from IBSDiets.org:

Vegetables and Legumes

• Alfalfa

• Bamboo shoots

• Bean sprouts

• Beetroot, canned and pickled

• Black beans – 1/4 cup / 45g

• Bok choy / pak choi

• Broccoli, whole – 1/2 cup

• Broccoli, heads only – 3/4 cup

• Broccoli, stalks only – 1/2 cup

• Broccolini, whole – 1/2 cup chopped

• Broccolini, heads only – 1/2 cup

• Broccolini, stalks only – 1 cup

• Brussels sprouts – 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

• Tomatillos – canned

• 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

• Prickly pear / nopales

• Raspberry

• Rhubarb

• Strawberry

• Tamarind

• Tangelo

Meats, Poultry and Meat Substitutes

• Beef

• Chicken

• Foie gras

• 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

• Corn 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

• Cornflakes, gluten free

• Coconut – milk, cream, flesh

• Corn, creamed and canned (up to 1/3 cup)

• Corn tortillas, 3 tortillas

• Crackers, plain

• Flax seeds / linseeds – up to 1 tbsp

• Hazelnuts – max of 15

• Kellogg’s (US):

Corn Flakes

Crispix

Frosted Flakes

Frosted Krispies

Rice Krispies

• 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

• Seeds:

Chia seeds

Egusi seeds

Hemp 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

• Dijon mustard

• Erythritol (E968 / 968)

• Fish sauce

• Golden syrup

• Glucose

• Glycerol (E422 / 422)

• 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

• Sriracha hot chilli sauce – 1 tsp

• 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 – 2 tablespoons

Feta

Goat / chevre

Monterey Jack

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 – up to 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

Goat 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

• Acai powder

• Asafoetida powder – great onion substitute

• Baking powder

• Baking soda

• Cacao powder

• Cocoa powder

• Cream, 2 tablespoons

• Gelatine

• Ghee

• Icing sugar

• Lard

• Nutritional yeast

• Salt

• Soybean oil