Green is always free to use, Yellow is OK as long as you stay below the maximum, Red is to be avoided.

Max use is how much you can eat per meal given you are sensitive to the given FODMAP types. If
you are making for more than one person, you only need the amount that is put on your plate to
not exceed the max use.

Note: Be careful with mixing multiple yellow foodstuff that contain any of the FODMAPs, even
differing FODMAPs, as doing so may exceed the max safe intake even if both are individually
below the given max use.

All information is taken from the Monash University Low FODMAP APP, although it is
systemized differently. Their app includes information on the FODMAP diet itself, as well as a
few tools which may be helpful to some. Additionally, it is periodically updated with new
foodstuff information as they are researched, this list only updates when I personally add to it.
Feedback is appreciated.

It is resystemized as such: The Monash app has items listed as either green, yellow or red,
depending on if 1 'serve' of the item includes more than a 'low' amount of the FODMAP. Note
that what is considered a low, moderate or high amount of each FODMAP is not given, nor
much information on what a 'serve' entails. My "rip-off" has items listed as Green if they
contain only trace amounts or zero FODMAPs; Yellow if they contain significant amounts of
any of the FODMAPs and has a safe amount listed; Red if they contain a significant amount of
any of the FODMAPs but do not have a safe amount listed. This list foregoes the focus on
'serves', which in my opinion made things too jumbled.
ng as you stay below the maximum, Red is to be avoided.

You can Filter (rearrange) the table by pressing on the downwards arrows at the top of the
columns. Helpful for finding only greens, etc. Use the arrows then Sort A to Z or Sort Largest to
Smallest. To find a specific foodstuff, press leftmost arrow then write what you are looking for in
the Search bar and press enter. To undo, press the box next to (Select All). Alternate search
method: press ctrl + F, and if you want to search through all pages, go to Options >> then Within:
Workbook.
F.O.D.M.A.P.

Fermentable Oligo-, Di-, Mono- saccharides And Polyols

 Green is always free to use, Yellow is OK as long as you stay

Max use is how much you can eat per meal given you are sensitive to the given FODMAP types. If
you are making for more than one person, you only need the amount that is put on your plate to
not exceed the max use.

Note: Be careful with mixing multiple yellow foodstuff that contain any of the FODMAPs, even
differing FODMAPs, as doing so may exceed the max safe intake even if both are individually
below the given max use.

Olig FrucPolyLact
Cereals Max use Olig FrucPolyLactose
Amaranth, puffed grain y 10 g x - - -
Cereal, rice crisps r 0 g x - - -
Flakes, barley r 0 g x - - -
Flakes, corn y 15 g x - - -
Flakes, corn (gluten free) g Free use - - - -
Flakes, quinoa g Free use - - - -
Flakes, rice, poha g Free use - - - -
Flakes, rice, psyllium (gluten free) r 0 g x x - -
Flakes, spelt r 0 g x - - -
Flakes, spelt, organic r 0 g x - - -
Muesli (gluten-, wheat, dairy-, nut- free) r 0 g x - x -
Muesli (yeast-, wheat- free) r 0 g x x - -
Muesli, plain r 0 g x - - -
Oatmeal, coarse, organic, Danish g Free use - - - -
Oatmeal, coarse, organic, Danish (gluten free) g Free use - - - -
Oatmeal, fine, organic, Danish y 52 g x - - -
Oatmeal, fine, organic, Danish (gluten free) y 52 g x - - -
Oats y 60 g x - - -
Oats, quick, dry y 23 g x - - -
Oats, rolled y 52 g x - - -
Rice, puffed/popped y 15 g x - - -
Wheat bran, pellets r 0 g x x - -
is OK as long as you stay below the maximum, Red is to be avoided.

You can Filter (rearrange) the table by pressing on the downwards arrows at the top of the
columns. Helpful for finding only greens, etc. Use the arrows then Sort A to Z or Sort Largest to
Smallest. To find a specific foodstuff, press leftmost arrow then write what you are looking for in
the Search bar and press enter. To undo, press the box next to (Select All). Alternate search
method: press ctrl + F, and if you want to search through all pages, go to Options >> then Within:
Workbook.

Olig FrucPolyLact
Lactose Flours Max use Olig FrucPolyLactose
Almond meal y 24 g x - - -
Flour, amaranth r 0 g x - - -
Flour, barley r 0 g x - - -
Flour, buckwheat g Free use - - - -
Flour, buckwheat, wholemeal g Free use - - - -
Flour, corn g Free use - - - -
Flour, einkorn r 0 g x - - -
Flour, einkorn, organic r 0 g x - - -
Flour, emmer r 0 g x - - -
Flour, Khorasan (kamut), wholewheat flour r 0 g x - - -
Flour, lupin r 0 g x - - -
Flour, maize g Free use - - - -
Flour, millet g Free use - - - -
Flour, quinoa g Free use - - - -
Flour, rice g Free use - - - -
Flour, rice, roasted g Free use - - - -
Flour, rye r 0 g x - - -
Flour, sorghum g Free use - - - -
Flour, spelt, organic r 0 g x - - -
Flour, spelt, organic, sieved g Free use - - - -
Flour, spelt, white r 0 g x - - -
Flour, spelt, wholemeal r 0 g x - - -
Flour, teff g Free use - - - -
Flour, wheat r 0 g x - - -
Flour, yam, pounded g Free use - - - -
Starch, corn g Free use - - - -
Starch, maize g Free use - - - -
Starch, potato g Free use - - - -
Starch, tapioca g Free use - - - -
 F.O.D.M.A.P.

Fermentable Oligo-, Di-, Mono- saccharides And Polyols

Olig FrucPolyLact
Lactose Grains Max use Olig FrucPolyLactose
Barley, pearl r 0 g x - - -
Bourghal y 44 g x - - -
Bran, oat, unprocessed y 22 g x - - -
Bran, rice, unprocessed y 16 g x - - -
Bran, wheat, processed y 5 g x - - -
Bran, wheat, unprocessed y 5 g x - - -
Buckwheat, groats g Free use - - - -
Buckwheat, kernels y 27 g x - - -
Cous cous, rice and corn y 37 g x - - -
Millet, hulled g Free use - - - -
Millet, kernels y 125 g x - - -
Oat, flakes y 50 g x - - -
Polenta / corn meal g Free use - - - -
Quinoa, black g Free use - - - -
Quinoa, red g Free use - - - -
Quinoa, white g Free use - - - -
Rice, basmati g Free use - - - -
Rice, brown g Free use - - - -
Rice, white g Free use - - - -
Spelt, kernels, green r 0 g x - - -
Lactose
 Green is always free to use, Yellow is OK as long as you stay below the maximum, Red is to be avoided.

Max use is how much you can eat per meal given you are sensitive to the given FODMAP types. If
you are making for more than one person, you only need the amount that is put on your plate to You can Filter (rearrange) the table by pressing on the downwards arrows at the top of the F.O.D.M.A.P.
not exceed the max use. columns. Helpful for finding only greens, etc. Use the arrows then Sort A to Z or Sort Largest to
Smallest. To find a specific foodstuff, press leftmost arrow then write what you are looking for in
the Search bar and press enter. To undo, press the box next to (Select All). Alternate search
Note: Be careful with mixing multiple yellow foodstuff that contain any of the FODMAPs, even method: press ctrl + F, and if you want to search through all pages, go to Options >> then Within:
differing FODMAPs, as doing so may exceed the max safe intake even if both are individually Workbook. Fermentable Oligo-, Di-, Mono- saccharides And Polyols
below the given max use.

Olig FrucPolyLact Olig FrucPolyLact

Fresh Vegetables Max use OligFrucPolyLactose Processed Vegetables Max use OligFrucPolyLactose
Alfalfa g Free use - - - - Bamboo shoots, canned g Free use - - - -
Arigula g Free use - - - - Callaloo, tinned in brine g Free use - - - -
Artichoke, globe r 0 g x - - - Edamame / frozen soybeans g Free use - - - -
Artichoke, hearts, canned y 28 g - x - - Gherkins, in vinegar g Free use - - - -
Artichoke, Jerusalem r 0 g x x - - Mushroom, champignons, canned y 110 g - - x -
Asparagus r 0 g - x - - Mushroom, Shiitake, dried y 7 g - - x -
Aubergine y 41 g - - x - Olives, black, pitted g Free use - - - -
Bamboo shoots, fresh g Free use - - - - Olives, green, pitted g Free use - - - -
Bean sprouts g Free use - - - - Onions, pickled r 0 g - x - -
Beans, green y 86 g - - x - Potato dumplings g Free use - - - -
Beetroot y 20 g x - - - Pumpkin, canned y 60 g x - - -
Bell pepper, green y 52 g - - x - Red cabbage, fermented y 70 g x - - -
Bell pepper, red g Free use - - - - Seaweed / nori g Free use - - - -
Bittermelon r 0 g x - - - Tomato, canned y 92 g - x - -
Bok Choy y 85 g - - x - Tomato, sun-dried, semi y 8 g - x - -
Broccoli y 47 g x - x - White cabbage, Sauerkraut / fermented y 20 g - - x -
Brussel sprouts y 38 g x - - -
Butternut squash y 30 g x - x -
Cabbage, common y 94 g - - x -
Cabbage, red y 89 g x - - -
Cabbage, savoy y 35 g x - - -
Capsicum, green y 52 g - - x -
Capsicum, red g Free use - - - -
Carrot g Free use - - - -
Cassava y 69 g x - - -
Cauliflower r 0 g - - x -
Celeriac g Free use - - - -
Celery y 12 g - - x -
Chayote / Choko y 84 g x - -
Chicory leaves y 72 g - - x -
Chili, green g Free use - - - -
Chili, red y 28 g x - - -
Chives g Free use - - - -
Cho cho y 84 g x - - -
Choy sum g Free use - - - -
Collard greens g Free use - - - -
Corn, sweet y 43 g x - x -
Courgette y 66 g x - - -
Cucumber, common g Free use - - - -
Eggplant y 41 g - - x -
Endive, bulb y 49 g x - - -
Endive, leaves g Free use - - - -
Gai lan y 68 g x - - -
Galangal g Free use - - - -
Garlic r 0 g x - - -
Ginger, root g Free use - - - -
Kale g Free use - - - -
Karela r 0 g x - - -
Leek, bulb r 0 g x - - -
Leek, leaves y 28 g - - x -
Lettuce, butter g Free use - - - -
Lettuce, iceberg g Free use - - - -
Lettuce, radicchio y 35 g x - - -
Lettuce, red coral g Free use - - - -
Lettuce, rocket g Free use - - - -
Mange, tout y 17 g x - x -
Mushroom, button r 0 g x - x -
Mushroom, Portobello, fresh r 0 g - - x -
Mushroom, Shiitake r 0 g - - x -
Okra y 60 g x - - -
Onion, shallots r 0 g x - - -
Onion, Spanish r 0 g x - - -
Onion, spring / scallion, bulb / white part r 0 g x - - -
Onion, spring / scallion, leaves / green part g Free use - - - -
Onion, white r 0 g x - - -
Parsnip g Free use - - - -
Peas, snow y 17 g x - x -
Peas, sugar snap r 0 g - x - -
Peas, thawed r 0 g x - - -
Potato g Free use - - - -
Potato, sweet y 70 g - - x -
Pumpkin, butternut y 30 g x - x -
Pumpkin, Japanese g Free use - - - -
Radish g Free use - - - -
Rutabagas y 65 g - - x -
Silverbeet g Free use - - - -
Spinach, baby y 38 g x - - -
Squash, pattypan g Free use - - - -
Squash, spaghetti, cooked y 155 g x - - -
Swiss chard g Free use - - - -
Taro y 82 g x - - -
Tomato, cherry y 68 g x - - -
Tomato, common g Free use - - - -
Tomato, roma y 46 g x - - -
Turnip y 65 g - - x -
Water chestnuts y 55 g x - - -
Witlof g Free use - - - -
Yam y 164 g x - - -
Yucca root y 69 g x - - -
Zucchini y 66 g x - - -
 Green is always free to use, Yellow is OK as long as you stay

Max use is how much you can eat per meal given you are sensitive to the given FODMAP types. If
you are making for more than one person, you only need the amount that is put on your plate to
not exceed the max use.

Note: Be careful with mixing multiple yellow foodstuff that contain any of the FODMAPs, even
differing FODMAPs, as doing so may exceed the max safe intake even if both are individually
below the given max use.

Olig FrucPolyLact
Fresh fruit Max use Olig FrucPolyLactose
Apple, granny smith r 0 g - x x -
Apple, granny smith, peeled r 0 g - x x -
Apple, pink lady r 0 g - x x -
Apple, pink lady, peeled r 0 g - x x -
Apricot r 0 g x - x -
Avocado y 20 g - - x -
Banana, common, firm g Free use - - - -
Banana, common, ripe g Free use - - - -
Banana, sugar, firm g Free use - - - -
Banana, sugar, ripe y 56 g - x - -
Blackberry r 0 g - - x -
Blueberry y 20 g x - - -
Boysenberry r 0 g - x - -
Breadfruit g Free use - - - -
Cantaloupe y 90 g x - - -
Carambola g Free use - - - -
Cherries r 0 g - x x -
Clementine g Free use - - - -
Coconut y 48 g - - x -
Cumquats y 88 g x - - -
Cumquats, peeled y 78 g x - - -
Custard apple r 0 g x - - -
Dragon fruit g Free use - - - -
Durian g Free use - - - -
Feijoa r 0 g - x - -
Figs, fresh r 0 g - x - -
Grape, thompson g Free use - - - -
Grapefruit r 0 g x - - -
Grapes, black muscatel g Free use - - - -
Grapes, ralli seedless g Free use - - - -
Grapes, red g Free use - - - -
Grapes, red globe g Free use - - - -
Guava, unripe r 0 g - x - -
Guava, ripe g Free use - - - -
Kiwi fruit, gold g Free use - - - -
Kiwi fruit, green y 150 g x - - -
Lemon, juice g Free use - - - -
Lime, juice g Free use - - - -
Longan y 15 g - - x -
Lychee r 0 g - - x -
Mandarin, imperial g Free use - - - -
Mango r 0 g - x - -
Mangosteen g Free use - - - -
Melon, honeydew y 90 g x - - -
Nectarine r 0 g x - x -
Orange, navel g Free use - - - -
Passionfruit y 23 g x - - -
Paw paw g Free use - - - -
Peach, clingstone r 0 g - - x -
Peach, white r 0 g x - x -
Peach, yellow r 0 g - - x -
Pear, nashi r 0 g - x x -
Pear, packham, firm, peeled r 0 g - x x -
Pear, packham, ripe, peeled r 0 g - x x -
Pear, prickly g Free use - - - -
Persimmon r 0 g x - - -
Pineapple y 140 g x - - -
Plaintain, peeled g Free use - - - -
Plum, black diamon r 0 g x - x -
Pomegranate y 38 g x - - -
Rambutan y 31 g x - - -
Raspberry y 45 g x - - -
Rhubarb g Free use - - - -
Starfruit g Free use - - - -
Strawberry g Free use - - - -
Tamarillo r 0 g - x - -
Tamarind y 8 g x - - -
Watermelon, seedless r 0 g x x x -
is OK as long as you stay below the maximum, Red is to be avoided.

You can Filter (rearrange) the table by pressing on the downwards arrows at the top of the
columns. Helpful for finding only greens, etc. Use the arrows then Sort A to Z or Sort Largest to
Smallest. To find a specific foodstuff, press leftmost arrow then write what you are looking for in
the Search bar and press enter. To undo, press the box next to (Select All). Alternate search
method: press ctrl + F, and if you want to search through all pages, go to Options >> then Within:
Workbook.

Olig FrucPolyLact
Lactose Processed fruit Max use Olig FrucPolyLactose
Ackee. Tinned in brine y 270 g x - - -
Apple, dried r 0 g - x x -
Apricots, dried r 0 g x - x -
Banana, dried y 20 g x - - -
Coconut, shredded, dried y 18 g - - x -
Cranberries, dried y 13 g x - - -
Currants y 13 g x - - -
Dates r 0 g x - - -
Figs, dried r 0 g x - - -
Goji berries, dried r 0 g x - - -
Guava, tinned in syrup y 27 g x - - -
Jackfruit, freeze dried r 0 g x x - -
Mango, dried r 0 g x - - -
Mangosteen, freeze dried r 0 g x x - -
Paw paw, dried y 5 g x - - -
Pear, dried r 0 g - x x -
Pineapple, dried r 0 g x - - -
Prunes r 0 g x - x -
Raisins y 13 g x - - -
Sultanas r 0 g x x - -
 F.O.D.M.A.P.

Fermentable Oligo-, Di-, Mono- saccharides And Polyols

Lactose
 Green is always free to use, Yellow is OK as long as you stay

Max use is how much you can eat per meal given you are sensitive to the given FODMAP types. If
you are making for more than one person, you only need the amount that is put on your plate to
not exceed the max use.

Note: Be careful with mixing multiple yellow foodstuff that contain any of the FODMAPs, even
differing FODMAPs, as doing so may exceed the max safe intake even if both are individually
below the given max use.

Olig FrucPolyLact
Dairy Max use OligFrucPolyLactose
Buttermilk r 0 g - - - x
Cheese, camembert g Free use - - - -
Cheese, cheddar g Free use - - - -
Cheese, colby style g Free use - - - -
Cheese, cottage, creamed g Free use - - - -
Cheese, cream r 0 g - - - x
Cheese, feta g Free use - - - -
Cheese, goat, chevre, plain g Free use - - - -
Cheese, haloumi y 50 g - - - x
Cheese, havarti g Free use - - - -
Cheese, mozzarella g Free use - - - -
Cheese, pecorino style g Free use - - - -
Cheese, ricotta y 40 g - - - x
Cheese, soft, white mould coated, brie / camembert g Free use - - - -
Cheese, swiss g Free use - - - -
Cream, pure, regular fat r 0 g - - - x
Cream, sour r 0 g - - - x
Cream, thickened, regular fat r 0 g - - - x
Cream, whipped g Free use - - - -
Custard r 0 g - - - x
Goat's milk, yoghurt g Free use - - - -
Ice-cream, vanilla r 0 g - - - x
Kefir r 0 g - - - x
Milk, a2 r 0 g - - - x
Milk, evaporated r 0 g - - - x
Milk, full cream, cow r 0 g - - - x
Milk, full cream, goat r 0 g - - - x
Milk, lactose free g Free use - - - -
Milk, reduced fat, cow r 0 g - - - x
Milk, skim, cow r 0 g - - - x
Milk, sweetened, condensed r 0 g - - - x
Yoghurt, lactose free g Free use - - - -
Yoghurt, natural, indian r 0 g - - - x
Yoghurt, natural, low fat r 0 g - - - x
Yoghurt, natural, regular fat r 0 g - - - x
is OK as long as you stay below the maximum, Red is to be avoided.

You can Filter (rearrange) the table by pressing on the downwards arrows at the top of the
columns. Helpful for finding only greens, etc. Use the arrows then Sort A to Z or Sort Largest to
Smallest. To find a specific foodstuff, press leftmost arrow then write what you are looking for in
the Search bar and press enter. To undo, press the box next to (Select All). Alternate search
method: press ctrl + F, and if you want to search through all pages, go to Options >> then Within:
Workbook.

Olig FrucPolyLact
Lactose Plant-based dairy alternatives Max use OligFrucPolyLactose
Milk, almond g Free use - - - -
Milk, coconut, from can g Free use - - - -
Milk, coconut, long life, UHT y 120 g x - - -
Milk, hemp y 240 g x - - -
Milk, oat y 30 g x - - -
Milk, rice y 200 g x - - -
Milk, soy, beans y 40 g x - - -
Milk, soy, protein g Free use - - - -
Milk, soya, sweetened r 0 g x x - -
Milk, soya, unsweeteened, beans y 30 g x - - -
Milk, soya, unsweeteened, hulled beans y 60 g x - - -
 F.O.D.M.A.P.

Fermentable Oligo-, Di-, Mono- saccharides And Polyols

Lactose
 Green is always free to use, Yellow is OK as long as you stay

Max use is how much you can eat per meal given you are sensitive to the given FODMAP types. If
you are making for more than one person, you only need the amount that is put on your plate to
not exceed the max use.

Note: Be careful with mixing multiple yellow foodstuff that contain any of the FODMAPs, even
differing FODMAPs, as doing so may exceed the max safe intake even if both are individually
below the given max use.

Olig FrucPolyLact
Nuts & Seeds Max use Olig FrucPolyLactose
Almonds y 12 g x - - -
Cashews r 0 g x - - -
Chestnuts y 168 g x - - -
Chestnuts, roasted y 84 g x - - -
Hazelnuts y 15 g x - - -
Macademia g Free use - - - -
Nuts, Brazil y 40 g x - - -
Peanuts g Free use - - - -
Pecan y 20 g x - - -
Pine nuts y 14 g x - - -
Pistachio r 0 g x - - -
Seeds, chia y 24 g x - - -
Seeds, chia, black y 24 g x - - -
Seeds, chia, white y 24 g x - - -
Seeds, egusi y 24 g x - - -
Seeds, poppy, black g Free use - - - -
Seeds, poppy, white g Free use - - - -
Seeds, pumpkin y 23 g x - - -
Seeds, sesame y 11 g x - - -
Seeds, sunflower y 6 g x - - -
Walnuts y 30 g x - - -
is OK as long as you stay below the maximum, Red is to be avoided.

You can Filter (rearrange) the table by pressing on the downwards arrows at the top of the
columns. Helpful for finding only greens, etc. Use the arrows then Sort A to Z or Sort Largest to
Smallest. To find a specific foodstuff, press leftmost arrow then write what you are looking for in
the Search bar and press enter. To undo, press the box next to (Select All). Alternate search
method: press ctrl + F, and if you want to search through all pages, go to Options >> then Within:
Workbook.

Olig FrucPolyLact
Lactose Pulses & Legumes Max use Olig FrucPolyLactose
Baked beans r 0 g x x - -
Black beans, boiled r 0 g x - - -
Black beans, canned r 0 g x - - -
Borlotti beans, canned r 0 g x - - -
Broad beans r 0 g - x - -
Butter beans, canned y 35 g x - - -
Chana dal / Chana dahl, boiled g Free use - - - -
Chickpeas, canned y 42 g x - - -
Fava beans r 0 g - x - -
Garbanzo beans, canned y 42 g x - - -
Haricot beans, boiled r 0 g x - - -
Lentils, canned g Free use - - - -
Lentils, green, boiled y 23 g x - - -
Lentils, red, boiled y 23 g x - - -
Lima beans, boiled y 39 g x - - -
Mung beans, boiled y 53 g x - - -
Navy beans, boiled r 0 g x - - -
Red kidney beans, boiled r 0 g x - - -
Soya beans, boiled r 0 g x - - -
Split peas, boiled r 0 g x - - -
Urid dal / Urid dahl, boiled g Free use - - - -
 F.O.D.M.A.P.

Fermentable Oligo-, Di-, Mono- saccharides And Polyols

Olig FrucPolyLact
Lactose Vegetarian substitutes Max use Olig FrucPolyLactose
Falafel r 0 g x - - -
Lentil burger r 0 g x - - -
Mince, quorn g Free use - - - -
Tempeh, plain y 100 g x - - -
Tofu, firm, drained g Free use - - - -
Tofu, plain g Free use - - - -
Tofu, silken r 0 g x - - -
Lactose
 Green is always free to use, Yellow is OK as long as you stay

Max use is how much you can eat per meal given you are sensitive to the given FODMAP types. If
you are making for more than one person, you only need the amount that is put on your plate to
not exceed the max use.

Note: Be careful with mixing multiple yellow foodstuff that contain any of the FODMAPs, even
differing FODMAPs, as doing so may exceed the max safe intake even if both are individually
below the given max use.

Olig FrucPolyLact
Coffee Max use Olig FrucPolyLactose
Espresso, decaffeinated g Free use - - - -
Espresso, regular g Free use - - - -
Instant, decaffeinated g Free use - - - -
Instant, regular g Free use - - - -
Instant, white, Malaysia g Free use - - - -

Olig FrucPolyLact
Drink Powders Max use Olig FrucPolyLactose
Carob powder y 6 g x - - -
Cocoa powder y 8 g x - - -
Cacao powder g Free use - - - -
Creamer powder g Free use - - - -
Protein supplement, plant-based g Free use - - - -
is OK as long as you stay below the maximum, Red is to be avoided.

You can Filter (rearrange) the table by pressing on the downwards arrows at the top of the
columns. Helpful for finding only greens, etc. Use the arrows then Sort A to Z or Sort Largest to
Smallest. To find a specific foodstuff, press leftmost arrow then write what you are looking for in
the Search bar and press enter. To undo, press the box next to (Select All). Alternate search
method: press ctrl + F, and if you want to search through all pages, go to Options >> then Within:
Workbook.

Olig FrucPolyLact
Lactose Cordial Max use Olig FrucPolyLactose
Apple & Raspberry, 50-100% real juice r 0 g - x - -
Orange, 25-50% real juice r 0 g - x - -

Olig FrucPolyLact
Juices Max use Olig FrucPolyLactose
Apple, 99% real juice, reconstituted r 0 g - x x -
Apple, 99% real juice, reconstituted, fresh r 0 g - x x -
Lactose Coconut water, fresh y 100 g x - x -
Coconut water, packaged y 100 g x - x -
Cranberry juice g Free use - - - -
Orange, 98% real juice, reconstituted r 0 g - x - -
Orange, 99% real juice, reconstituted, fresh y 10 g - x - -
 F.O.D.M.A.P.

Fermentable Oligo-, Di-, Mono- saccharides And Polyols

Olig FrucPolyLact
Lactose Tea Max use Olig FrucPolyLactose
Tea, black, strong y 180 g x - - -
Tea, black, weak g Free use - - - -
Tea, buchu, strong g Free use - - - -
Tea, buchu, weak g Free use - - - -
Lactose Tea, chai, strong r 0 g x - - -
Tea, chai, weak g Free use - - - -
Tea, chamomile, strong r 0 g x - - -
Tea, chamomile, weak r 0 g x - - -
Tea, dandelion, strong r 0 g x - - -
Tea, dandelion, weak g Free use - - - -
Tea, fennel, strong r 0 g x - - -
Tea, fennel, weak r 0 g x - - -
Tea, green, strong g Free use - - - -
Tea, herbal, strong r 0 g x - - -
Tea, herbal, weak y 180 g x - - -
Tea, honeybush, strong g Free use - - - -
Tea, honeybush, weak g Free use - - - -
Tea, oolong, strong r 0 g x - - -
Tea, oolong, weak r 0 g x - - -
Tea, peppermint, strong g Free use - - - -
Tea, peppermint, weak g Free use - - - -
Tea, rooibos, strong g Free use - - - -
Tea, rooibos, weak g Free use - - - -
Tea, white, strong g Free use - - - -
 Olig FrucPolyLact
Lactose Alcohol Max use Olig FrucPolyLactose
Beer g Free use - - - -
Gin g Free use - - - -
Rum r 0 g - x - -
Vodka g Free use - - - -
Whiskey g Free use - - - -
Wine, low glycaemic index r 0 g - x - -
Wine, red g Free use - - - -
Wine, sparkling g Free use - - - -
Wine, sticky r 0 g - x - -
Wine, sweet g Free use - - - -
Wine, white g Free use - - - -
Wine, white, dry g Free use - - - -
Lactose
 Green is always free to use, Yellow is OK as long as you stay

Max use is how much you can eat per meal given you are sensitive to the given FODMAP types. If
you are making for more than one person, you only need the amount that is put on your plate to
not exceed the max use.

Note: Be careful with mixing multiple yellow foodstuff that contain any of the FODMAPs, even
differing FODMAPs, as doing so may exceed the max safe intake even if both are individually
below the given max use.

Olig FrucPolyLact
Sugars & Sweeteners Max use Olig FrucPolyLactose
Honey r 0 g - x - -
Jaggery g Free use - - - -
Stevia, powder g Free use - - - -
Sugar, brown g Free use - - - -
Sugar, palm g Free use - - - -
Sugar, raw g Free use - - - -
Sugar, white g Free use - - - -
Syrup, agave, dark r 0 g x x - -
Syrup, agave, light r 0 g - x - -
Syrup, golden y 7 g x - - -
Syrup, maple g Free use - - - -
Syrup, rice malt g Free use - - - -
Treacle, coconut y 14 g x - - -
is OK as long as you stay below the maximum, Red is to be avoided.

You can Filter (rearrange) the table by pressing on the downwards arrows at the top of the
columns. Helpful for finding only greens, etc. Use the arrows then Sort A to Z or Sort Largest to
Smallest. To find a specific foodstuff, press leftmost arrow then write what you are looking for in
the Search bar and press enter. To undo, press the box next to (Select All). Alternate search
method: press ctrl + F, and if you want to search through all pages, go to Options >> then Within:
Workbook.

Lactose
F.O.D.M.A.P.

Fermentable Oligo-, Di-, Mono- saccharides And Polyols

EVERYTHING
 EVERYTHING
Yes including butter.

Note: I (the maker of this list)

personally have a bit of a
digestive issue with too much
grease and fat. It is unrelated
to FODMAP, though.
See the ingredients of the condiment. Find them in
the other categories. Estimate included amounts,
evaluate if it exceeds the maximums.

Generally, condiments are used in such low amounts

that they don't matter. However, some include high
concentrations of certain High FODMAP foods (reds),
so be aware.

Asefoetida powder works as a great substitute for

the boiled onion taste. Use very low amounts. I use it
in sauces and marinades. Also, spring onion (green
parts) and leek leaves works great.

For the garlic taste, ramsløk works great. Also,

onion-infused oils.
 2.3.1 2.3

Fix: Brussel sprouts are no longer Free use; Max Altered some term usage to prevent
use is at 38 grams. confusion.

Fixed some misinformation regarding the

nature of mixing FODMAPs.

Removed the all-in-one list due to being

tedious to manually update.
 2.2 2.1 2.0
Fixed column titles of
Added information on the differences of Foodstuff table at category Released :D
systemization between this list and the Information & All.
Monash University Low FODMAP APP. Find
the paragrah at category Information & All.

Made the following changes to Cereals under

category Cereals:

Flakes, rice Flakes, rice, poha

Oatmeal, coarse, Oatmeal, coarse,
organic organic, Danish

Oatmeal, coarse, Oatmeal, coarse,

organic (gluten organic, Danish
free) (gluten free)

Oatmeal, fine, Oatmeal, fine,

organic organic, Danish

Oatmeal, fine, Oatmeal, fine,

organic (gluten organic, Danish
free) (gluten free)

Made the following changes to Fresh

Vegetables under category Vegetables:

Squash Squash, pattypan