Vegetables. All fresh and dried herbs and spices are low FODMAP (except those containing garlic and onion powder)

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1 Vegetables Alfalfa, Bean sprouts, Bamboo shots Asian greens (bok choy, choy sum, gai lan, wombok) Beetroot (up to 4 slices) Broccoli Brussel sprouts (2-4) Cabbage Chinese, Savoy, red & green Capsicum red, green Carrot Celeriac & celery Chilli red, green Choko (1/2 cup) Corn (up to ¾ cob) Cucumber Edamame Eggplant Fennel bulb & leaves Galangal & ginger Green Beans Kale Lettuce all types Mushrooms: black fungi, shimeji, oyster, canned champignon Okra Potato & parsnip Pumpkin (limit butternut to ½ cup) Radish Sauerkraut Red (70g), White (20g) Seaweed (nori) Silver beet Snow peas (limit to 7) Squash Spinach Sweet potato (< 1 cup) Taro (up to ½ cup)) Tomatoes Turnip Water chestnut Yam Zucchini All fresh and dried herbs and spices are low FODMAP (except those containing garlic and onion powder) Vegetable condiments such as capers, gherkins, olives, pickled onion, sauerkraut, canned artichoke, pickled ginger are low FODMAP in usual quantities Asparagus Artichoke globe, Jerusalem Bitter melon Cauliflower Enoki mushrooms Garlic Karela Leek - white part Onion shallots, brown, red, white, pickled Peas (frozen) Portobello mushrooms Shitake mushrooms Spring onion white part Swiss brown mushrooms Yucca root NB. Chives, garlic chives, green tips of spring onion garlic/onion infused oils are SUITABLE

2 Eat freely Fruit Avocado Banana firm Blueberries Blackberries Carambola (dragon fruit) Clementine Coconut (up to 1 cup fresh, 4 tbspn desiccated) Cumquats Dates dried & fresh (limit 1-2) Figs dried or fresh (limit to 1-2) Grapefruit (up to ½) Grapes red & green Guava Honeydew melon (up to ½ cup) Jackfruit Kiwifruit Lemon Lime Mandarin Nectarine white Orange Passion fruit Pineapple Pomegranate Prickly pear Rambutan (up to 2) Raspberries Rhubarb Some dried fruit is suitable in small amounts (1 tbspn), eg. Cranberries, currants, raisins, goji berries Rock melon/cantaloupe (up to ½ cup) Star fruit Strawberries Tamarind Apple Apricot (fresh and dried) Banana ripe Boysenberries Cherries Custard apple Feijoa Mango Nectarine Peach Pear Persimmon Sugar Banana Tamarillo Watermelon NB. Fruit ingredients such as dried fruit, fruit juice concentrate or fruit tinned in natural juice are high FODMAP if present in significant amounts On the initial elimination diet, fruit should be limited to suitable varieties and spaced over the day (eg. 2-3 hours between serves) Juices (even from suitable fruits) can be high FODMAP due to the load of sugar present limit suitable juices to ½ cup serve/sitting

3 Avoid or limit Cereals & Grains Amaranth (<30g) Arrowroot Buckwheat groats & flour Cacao powder Carob (15g) Cornflour Corn flakes Corn thins Gluten Free pasta Guar gum Konjac noodles Maize flour Rolled Oats Quinoa Rice Rice bubbles Spirulina Tapioca flour Teff Wheat grass powder Xanthan gum Sourdough wheat and rye breads are generally low Spelt is a lower FODMAP form of wheat A low FODMAP diet is not a gluten free diet small amounts are okay Suitable ingredients eg: Wheat starch/thickeners, wheat glucose/dextrose Wheat in soy sauce and flavours Malt from barley is low Wheat flour Barley Besan flour Chick pea flour Coconut flour Garbanzo bean flour Inulin Pasta wheat & spelt Rye flour Soy flour Milk products & Alternatives Almond milk, rice milk, quinoa milk, hemp milk Cheese all set or firm cheeses Coconut cream Greek / strained yoghurt Lactose free cows milk/cream/ice cream/yoghurt Ricotta (40g) Soy milk (made from soy protein) Coconut milk (uht) Cows milk Regular cream, icecream, yoghurt, Custard Kefir Soy milk (made from wholesoy beans)

4 Avoid or limit Sweeteners Sugar white, castor, icing, brown, coconut sugar Glucose syrup and dextrose from wheat Golden syrup (1/2 tbspn) Invert sugar Maple Syrup Molasses (1/2 tbspn) Rice malt syrup Stevia Large amounts of sugar in one sitting (soft drinks, lollies, desserts) can have a FODMAP effect, due to excess fructose load Agave Erythritol (e968) Fruit juice concentrate Honey all types Isomalt (e953) Mannitol (e421) Maltilol (e965) Sorbitol (e420) Treacle Xylitol (e967) Be wary of low carb or sugar free products, which can often contain high FODMAP sweeteners Nuts, Seeds & Legumes Most nuts are suitable in regular serve (1 handful), eg. Almonds, Brazil nuts, Hazel nuts, Mixed nuts, Peanuts, Pecans, Pine nuts, Walnuts Many legumes are suitable in regular serves (up to 1/4 cup): Canned butter beans Canned chick peas Canned lentils Lima beans Linseeds Chia seeds (10g) Pepitas Poppy seeds Quorn (no onion or garlic) Sesame seeds Sunflower seeds Tempeh (no onion or garlic) Tofu - firm NB. Tinned legumes, when drained and rinsed will be lower FODMAP than dried or fresh Cashews & pistachio nuts Baked beans Black beans Borlotti beans Broad beans Cannellini beans Fava beans Four bean mix Garbanzo beans Haricot beans Navy beans Soy beans Legume based products such as falafel, lentil burgers, quorn with added onion/garlic and silken tofu are high FODMAP

5 Fats & Oils All fats and oils are low FODMAP, eg. Butter, vegetable oil, coconut oil and cream, lard NB: Large doses of any fat or oil in a sitting (eg. Fried foods, very rich or creamy foods) can trigger IBS symptoms, despite being free of FODMAPs Snacks Foods Chocolate - dark Corn chips Corn thins Jelly instant Pretzels 5 pieces Plain salted potato chips/crisps Popcorn Rice cakes & cruskits Sweet & plain biscuits/cookies 2 pieces Chocolate milk & white >15g Muesli bars with high FODMAP ingredients Chips seasoned with onion or garlic Juice (200mL): Cranberry, Tomato, lime, lemon Drinks Juices/smoothies with multiple serves of fruit will be a high FODMAP load, regardless of ingredients Coconut water (>100mL) Apple/mango/pear juice Kombucha Milk drinks (see dairy) Pomegranate juice Orange juice (some varieties) Coffee all except milk based coffee Tea black, dandelion, peppermint, green, roobois Alcohol: Beer, champagne, wine Spirits: Whiskey, gin, vodka Wine dry red & white Some herbal teas (chamomile, dandelion, fennel, oolong) and chai tea powders Rum Some sticky/dessert wines Apple and pear ciders Mixed drinks and cocktails with unsuitable ingredients

6 Condiments Apple cider vinegar Almond butter (20g) Balsamic vinegar BBQ sauce (40g) Eggplant dip no onion or garlic Fish sauce Marmalade & strawberry jam Mayonnaise Mint jelly Mirin Miso paste Mustard Oyster sauce Peanut butter Remoulade Rice wine vinegar Shrimp paste Soy sauce Sweet & sour sauce (no garlic) Tomato sauce (no garlic/onion powder) Worcestershire sauce Vegemite Vanilla essence Commercial gravy mix Commercial marinades Honey Hummus (if > 1 tbspn) Some Jam varieties Relish (onion, garlic) Tahini (>1 tbspn) Carefully check ingredients of sauces, gravies, condiments, relishes as these often contain onion and garlic Eggs Fresh cuts of meat, chicken & fish Tinned fish (suitable ingredients) Plain grilled fish Most bacon, ham, salami Meat products with no onion/garlic GF battered / bread crumbed products (no onion/garlic) Firm tofu (check flavours/spices) Smoked salmon, trout Meat & Alternatives Sausages containing onion/garlic powder Most crumbed or battered meat, chicken, fish Marinades & sauces that contain high fodmap ingredients e.g. garlic & onion Silken tofu Most vegetarian burgers / falafel FODMAPs are the carbohydrate in plant foods they are not found in meat, fish, chicken, eggs unless high FODMAP ingredients have been added

7 Certified Products Liddell s all lactose free milk and milk products Well & Good All purpose cake mix Chia, linseed & sunflower sunflower bread mix Crusty bread mix GF chocolate cake mix GF cupcake mix GF muffin mix GF pastry GF plain & self raising flour GF sponge swiss roll mix Premium biscuit mix Casa de sante Lemonaid Granolas Rubs, spices & seasonsings The FODMAP Friendly Tea Co Grace Aussie Jem Alpine breads Sour rye Tuscany sourdough Spelt & barley sourdough Spelt & sprouted grains Cobram estate EVOO infused oils garlic, onion, chilli, lemon & herb Bayview cruncy crumbed Chicken breast bites Flounder fillets Salt & pepper squid FODMAPPED for You Green & red curries Butter chicken Pumpkin soup Lamb and vegetable soup Chicken stock Red wine & Italian herbs tomato pasta sauce Slow roasted vegetables tomato pasta sauce Sweet chilli simmer sauce Wilde GF Pale Ale & Raspberry ale Food for health Blueberry, vanilla & teff gourmet protein muesli Vanilla & teff muesli pods Coconut, cacao & chis muesli pods Cinnamon, hazelnut & chia bars Vanilla, blueberry & teff bars Coconut, cacao & chia bars Freuit free clusters Forage Bircher muesli Cereal Porridge Golden days Mixed nut snaps Sesame snaps Peanut nut snaps Yoghurt sesame snaps Kez s Cinnamon & superseeds cereal GF cereal Almond Florentines Melting moments Mixed moments Vienna eclairs Lewis & Sons Natural Aussie snag Natural Beef & salami chub Natural Beef & salami sliced Natural Italian sausages Natural Pariser Natural Vienna Natural Kabana Mamee Rice chips Rice sticks Naturally good Munchy muesli cookies 3 flavours Simply Wize GF Gnocchi Almond crispbread GF corn crunch GF deli wafers True self low FODMAP bars 4 flavours