Low FODMAP

Condiments Drinks Fruit Grain foods Vegetables

barbeque sauce beer (1 max) bananas arrowroot alfalfa
chutney (1 tbsp black coffee (unripe) buck-wheat bamboo shoots
max) drinking blueberries chips/crisps bean sprouts
garlic infused oil chocolate boysenberries (plain) broccoli
mayonnaise powder cantaloupe cornfour cabbage
mustard herbal tea (weak) clementine gluten-free bread carrots
soy sauce orange juice cranberry gluten-free celery (<5cm
strawberry jam/jelly (125ml max) dried fruit* cereals stalk)
tomato sauce peppermint tea durian gluten-free pasta chayote
water galia millet chick peas (1/4
wine (1 max, dry) grapes oatmeal (1/2 cup cup max)
Dairy & kiwifruit max) choy sum
Alternatives lemon oats corn (1/2 cob
almond milk Nuts & lime polenta max)
butter Seeds melons popcorn courgete
cheese: hard almond (15 max) orange pretzels cucumber
cheese, Brie, chestnut passionfruit psyllium eggplant
camembert, hazelnut pawpaw quinoa endive
cheddar, cotage macademia pineapple rice (e.g. basmata, green beans
cheese, feta, peanuts raspberry brown, white) green pepper
mozzarella, pecans (15 max) rhubarb savory biscuits kale
parmesan, Swiss, poppy star anise sorghum lectuce (Butter,
coconut milk pumpkin strawberry tapioca. iceberg, rocket)
dark chocolate sesam tangelo tortilla chips olive
eggs sunfower pak choi
Herbs & Meat & parsnip
hemp milk walnuts Spice Alternatives
ice-cream potato
basil beef pumpkin
alternatives: gelati, Sweeteners black pepper chicken
sorbet red peppers
chive cold cuts (e.g. scallion
lactose-free milk* acesulfame K
clove ham, turkey silver beet
lactose-free yogurt aspartame
cinnamon* breast) spinach
milkchocolate (3 glucose
coriander lamb spring onions
cube max) golden syrup*
cumin* minced meat (green part)
oat milk (30ml maple syrup*
ginger pork squash
max) molasses
lemongrass tofu swede
rice milk (200ml saccharine
marjoram sweet potato
max) stevia
mint taro
soya milk (60ml sucralose
nutmeg tomatoes
max) sugar / sucrose*
oregano turnip
white chocolate (3 (not ending in -ol)
paprika yam
cube max) treacle
parsley zucchini.
rosemary
thyme, etc.
FODMAP is an acronym for “Fermentable Oligo-, Di-, Mono-saccharides And Polyols.”
* small quantities / source: www.ibsgroup.org
 High FODMAP
Condiments Drinks Fruit Whole grain Vegetables
hommus dip coconut water apples apricot barley artichoke
jam (mixed berries) apple juice avocado bran asparagus
pasta sauce (cream pear juice bananas (ripe) cous cous beetroot
based) mango juice blackberry gnocchi broccoli
relish sodas with HFCS cherry granola Brussel sprout
tzatziki dip fennel tea grapefruit muesli cabbage
herbal tea (strong) mango muffins cauliflower
nashi rye caulifower
peaches pears semolina fennel
plums spelt garlic
prune wheat foods e.g. leek
Dairy
nectarine bread mange tout
butermilk Nuts & Lychee cereal mushrooms
cottage Seeds longan pasta okra
cow milk cashew raisins onions
goat milk pistachio sultanas savoy cabbage
sheep milk watermelon scallions / spring
soy milk made with onions (white
soy beans part)
cream shallot
cream cheese Legumes
ricota cheese beans e.g. black
custard chickpeas
Greek yoghurt kidney beans
ice cream lentil
mascarpone soybean
sour cream Herbs & Meat &
yoghurt Spice Alternatives
curry* chorizo
Sweeteners fennel* sausages
agave marinade processed meat
high frucose corn mixes (check
syrup (HFCS) powder of ingredients)
honey garlic, onion,
inulin white part of
isomalt scallion, dried
malttol beans, dried
mannitol mush-room,
sorbitol saffron*
xylitol turmeric*

FODMAP is an acronym for “Fermentable Oligo-, Di-, Mono-saccharides And Polyols.”

* small quantities / source: www.ibsgroup.org