Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
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1 Vegetables (Note: you can eat multiple green servings of vegetables per/meal snack) Alfalfa Green onion, green parts Arugula only Bamboo shoots Kale Bean sprouts Leeks, leaves (1/2 C/28g) Bell peppers (red, Lettuce orange & yellow) Okra (6 pods/60g) Bok choy (1 cup/85g) Olives Broccoli (1/2 C/47g) Parsnip Cabbage, red or green Potatoes (1 C/90g) Pumpkin, canned (1/4 Carrot C/60g) Celeriac Radish Chicory leaves Seaweed/nori (1/2 C/72g) Spinach (3 C/110g) Chives Squash (all except Chili, red/green butternut) (11cm/28g) Swiss chard Choy sum & gai lan Tomatoes, cherry Collard greens (8/136g) Cucumber Tomatoes, common Eggplant/Aubergine Tomatoes, roma (4/180g) (1.5 C/80g) Tomatoes, canned (1/2 Endive, leaves cup/92g) Fennel bulb (1/2 C/49g) Turnip/Rutabega Fennel leaves (2 C/48g) Water chesnuts Galangal Witlof Ginger root Yam (1 C/164g) Green beans Zucchini (1/2 cup/66g) (12 beans/86g) Artichoke hearts, canned (1/8 cup/28g) Beetroot (2 slices/20 g) Bell pepper, green (1/2 C/52g) Brussel sprouts (2 sprouts/38g) Butternut squash (1/4 C/30g) Cassava/Yucca root (1/2 C/69g) Cabbage, red fermented (1/2 C/70g) Cabbage, savoy (1/2 C/35g) Celery (1/4 stalk/12g) Chayote/Choko (1/2 C/84g) Corn, sweet (1/2 cob/43g) Mushrooms, champignons, canned (1/2 cup/110g) Mushrooms, shiitake dried (2 mushrooms/7g) Peas, snow (5 pods/17g) Pumpkin, canned (1/4 C/60g) Sauerkraut (1 Tbsp/20g) Sweet potato (1/2 C/70g) Sun-dried tomatoes (2 pieces/8g) Taro (1/2 C/82g) Artichokes Asparagus Bittermelon/Karela Cauliflower Garlic Green onion, white parts only Leek bulbs Mushrooms Onions Peas, green, thawed Peas, sugar snap Shallots
2 Fruits Note: limit all fruits to 1 serving per meal or snack; serving size is 1 medium if not listed Banana Banana, dried (10 chips/20g) Blueberries (20/28g) Breadfruit (1/2 fruit) Cantaloupe melon (1/2 C/90g) Clementine Cumquat (4) Dragon fruit Durian (2 segments/102g) Grapes (1 cup/150g) Guava, ripe only Honeydew melon (1/2 C/90g) Kiwi (2 small/150g) Lemon juice Lime juice Mandarins (2 small) Mangosteen Oranges, navel Passionfruit Paw paw (1 C) Plantain, peeled Prickly pear Pineapple (1 C) Raspberries (10/45g) Rhubarb (1 C) Star fruit /Carambola Strawberries (10/140g) Tamarind (4/8g) Tangelo Tangerine Avocado (1/8 whole/20g) Banana, ripe sugar banana only (1/2 banana/56g) Coconut milk (1/2 cup) Coconut, dried, shredded (1/4 cup/18g) Coconut, fresh (1/2 C/48g) Cranberries, dried (1 Tbsp/13g) Currants (1 Tbsp/13g) Grapefruit (1/4 medium/50g) Guava, tinned in syrup (1 slice/27g) Longan (5/15g) Pomegranate (1/4 cup seeds/38g) Rambutan (2/31g) Raisins (not sultanas)(1 Tbsp) Apples Apricots Blackberries Boysenberries Cherries Other dried fruits Feijoe Figs Guava, unripe Lychee Mango Nectarines Peaches Pears (except prickly) Persimmons Plums Tamarillo Watermelon Meat & Alternatives (Legumes, Soy, etc.) Beef Chestnuts Chicken Chia seeds (2 tbsp/24g) Edamame (1 C/50g) Eggs Egusi seeds (2 tbsp/24g) Fish Lamb Macadamia nuts Mince, quorn Peanuts Pecans Pine nuts Pork Seeds (poppy, pumpkin, sesame, sunflower) Tempeh (100g) Tofu, firm Walnuts Almonds (10 nuts/12g) Brazil nuts (10 nuts/40g) Butter beans, canned (1/4 C/35g) Chana dahl & urid dahl (1/2 C/46g) Chickpeas, canned (1/4 C/42g) Flaxseed (1 tbsp/14g) Hazelnuts (10 nuts/15g) Lentils, canned (1/2 C/46g) Lentils, red or green, boiled (1/4 C/23g) Lima beans, boiled (1/4 C/39g) Tahini (1 tbsp/20g) Beans (baked, borlotti, broad, fava, haricot, red kidney, soya) Cashews Split peas, boiled Pistachios Tofu, silken TVP
3 Grains Arrowroot Buckwheat grouts Corn meal/polenta Corn tortillas Gluten-free breads, cookies, crackers, pasta, noodles Some gluten-free flours (buckwheat, corn, millet, quinoa, rice, sorghum, teff, yam) Millet kernels, cooked (1 C/125g) Millet bread (2 slices/56g) Popcorn Polenta Pretzels (1/2 C/21g) Quinoa Quinoa flakes Rice Rice bran (2 tbsp/16g) Rice cakes (2) Rice crackers/flakes/ noodles Rice flakes Rice, puffed (1/2 C/15g) Samp, cooked (1 C/148g) Spelt flour, sieved Sorghum Sourdough, traditional (no yeast) Starch (corn, potato, tapioca) Amaranth, puffed (1/4 C/10g) Almond meal (1/4 C/24g) Bulgar/Bourghal (1/4 C) Buckwheat kernels (1/8 C/27g) Coconut flour (2 tbsp/12g) Cornflakes (1/2 C/15g) Cornflakes, gluten-free (1 C) Egg noodles (1/2 C/40g) Oats (1/2 C/52g) Oat bran (2 tbsp/22g) Oat flakes (1/2 C/50g) Pasta, wheat/spelt (1/2 C/74g) Sweet corn (1/2 cob) Sourdough, containing yeast White bread (1 slice/24g) Some gluten-free flours (amaranth, bean, coconut, einkorn, emmer, garbanzo, kamut, lupin, non-seived spelt, soy) Barley-based products Freekeh Rye-based products Spelt, kernels/flakes Wheat-based products (bread, bran, cereal, crackers, cookies, couscous, noodles, pasta) *Inulin/Chicory root extract* (note: commonly added to processed foods) Dairy & Alternatives Almond milk Butter Brie cheese Camembert cheese Cheddar cheese Colby cheese Goat cheese Goats milk yogurt Feta cheese Haloumi cheese (2 slices/50g) Havarti cheese Hemp milk (1 C) Lactose-free milk and yogurt Mozzarella Pecorino Rice milk (3/4 C) Swiss cheese Soy milk, made with soy protein Chocolate (dark <30g; milk and white <15 g) Coconut milk (1/2 C) Cottage cheese (1/4 C) Oat milk (1/8 C) Ricotta cheese (2 tbsp) Whipped cream (1/2 C) Buttermilk Cream cheese Cream Custard Cow s and goat s milk Ice cream Kefir Sour cream Soy milk, made with soy beans Yogurt
4 Sweeteners Note: low sweeteners should still be consumed in moderation Artificial sweeteners EXCEPT polyols/sugar alcohols Sugar (brown, cane, palm, raw, white, coconut) Maple syrup Rice malt syrup Regular corn syrup Golden syrup (1/2 tbsp) Jaggery (1/2 tbsp) Treacle, coconut (1/2 tbsp) Agave Fructose Fruit juice concentrates High fructose corn syrup (glucose-fructose) Honey Lactose Molasses Polyols/sugar alcohols (erythritol, sorbitol, mannitol, xylitol, maltitol, isomalt, lactitol) Cordial (apple, orange, raspberry) Juices made with high fruits Kombucha Rum Certain teas (oolong, fennel, chamomile) Certain teas, strongly infused (chai, dandelion, and herbal containing chicory root) Wine, sticky/dessert Beverages Note: alcohol and caffeine are stimulants and may trigger symptoms; carbonated beverages may increase gas Beer Coffee Decaffeinated coffee and espresso Espresso Gin Pops/sodas, made without high sweeteners & juices Certain teas (rooibos/tea, green, peppermint, white, buchu, and honeybush) ProNourish Nutritional Drink by Nestle Vodka Water, regular/sparkling Wheatgrass juice Whisky Wine, red/sparkling/sweet/white Coconut water (100 ml) Cranberry juice, sweetened without added fructose or polyols (1 C) Hot chocolate (only if made with lactose free milk and 2 tsp or less cocoa powder) Orange juice (1/2 C) Certain teas, weakly infused (black, dandelion, and chai)
5 Other Foods & Ingredients ; spices and natural flavours may include garlic/onion *fermentation during processing lowered oligosaccharide content Capers (1 tbsp) Eggplant dip Ginger root Herbs Fish sauce Jello Mayonnaise (check for garlic/onion) Mint jelly & sauce Mustard Oils (avocado, coconut, olive, peanut, rice bran, sesame, sunflower, vegetable, etc.) Pickles (check for garlic/onion/high-fructose corn syrup) Remoulade, sauce Shrimp paste Spices, including fennel/fenugreek/mustard seeds (check spice mixes for garlic/onion powder) Vanilla bean pods & extract/essence Vinegar, white/apple cider/rice wine Wasabi Xantham gum Barbeque sauce (2 Tbsp)(check for onion/garlic) Cacao powder (2 heaped tsp/8g) Carob powder (1 heaped tsp/6g) Chocolate (dark <30g; milk and white <15 g) Chutney (1 Tbsp) Cocao powder (2 heaped tsp/8g) Coconut jam (1/2 tbsp) Jam, strawberry/marmalade (without high sweeteners) Ketchup (1 Tbsp) Miso paste (12g)* Oyster sauce (1 Tbsp) Pesto, without garlic/onion (1/2 Tbsp) Relish (1 Tbsp) Soy sauce (2 Tbsp)* Sweet and sour sauce (2 Tbsp) Tamarind paste (1/2 Tbsp) Tahini (1 Tbsp) Worcestershire sauce (2 Tbsp)* Vegemite (1 tsp) Vinegar, balsamic (2 Tbsp) Quince paste (1/2 Tbsp) *Inulin/Chicory root extract* (note: commonly added to processed foods) Caviar dip Garlic powder Jam (blueberry, blackcurrent or mixed berry) Onion powder Pasta sauce (cream-based or containing garlic/onion) Pesto (containing garlic/onion)
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
Vegetables (Note: you can eat multiple green servings of vegetables per/meal snack) Alfalfa Green onion, green parts Arugula Bamboo shoots Kale Bean sprouts Leeks, leaves (1/2 C/28g) Bell peppers, red
Note: For packaged and prepared foods, check ingredients to confirm low FODMAP.
(single serving) Note: For packaged and prepared foods, check ingredients to confirm low FODMAP. FRUITS bananas blueberries cantaloupe dragon fruit durian grapes honeydew melon kiwi kumquat lemon juice
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
Foods Low in s Moderate in s High in s Vegetables (Note: you can eat multiple green servings of vegetables per/meal snack) Alfalfa Arugula Bamboo shoots Bean sprouts Bell peppers, red Bok choy (1 Cup/85g)
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