FODMAP Food List 2018 for IBS (UK & Worldwide)

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Theodore Reynolds
5 years ago
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1 Low FODMAP food Vegetables and Legumes Alfalfa Avocado - 1/8 whole avocado, 20g Bamboo shoots Bean sprouts Beetroot, canned and pickled Pak choi Broccoli 1 cup, 90g Broccolini or Tenderstem - 1/2 cup, 45g Brussels sprouts 1 serving of 2 sprouts, 38g Butternut squash 1/4 cup, 30g Cabbage, common and red up to 1 cup 94g Callaloo Carrots Celeriac Celery less than 5cm of stalk, 12g Chicory leaves Chick peas, canned 1/4 cup, 42g Chilli, red / green Chives Cho cho - 1/2 cup, 84g Choy sum Collard greens Corn / sweet corn 1/2 cob, 43g Courgette Cucumber Aubergine Fennel Green beans Green pepper / green bell pepper Ginger Kale Karela Leek leaves Lentils, canned 1/2 cup, 46g Fruit Lentils, green, boiled - 1/4 cup, 23g Lentils, red, boiled - 1/4 cup, 23g Lettuce Marrow Mangetout / Snow Peas - 5 pods, 17g Okra Olives Parsnip Pickled gherkins Pickled onions, large - 2 onions, 45g Potato Pumpkin Pumpkin, canned 1/4 cup, 60g Radish Red peppers / red bell pepper Spring onions / Scallions (green part only) - 1 bunch, 16g Seaweed / nori Silverbeet / chard Spaghetti squash Spinach Squash Sun-dried tomatoes 2 pieces, 8g Swede Swiss chard Sweet potato 1/2 cup, 70g Tomato canned, cherry, common, roma Turnip Water chestnuts Yam Ackee Bananas, unripe Bilberries Blueberries Breadfruit

2 Carambola / Starfruit Cantaloupe Melon Cranberries, dried - 1 tbsp, 13g Clementine Dragon fruit Lingonberries Grapes Guava, ripe Honeydew and Galia melons Kiwifruit Lemon / lemon juice Lime / lime juice Mandarin Orange Passion fruit Paw paw Papaya Pineapple Plantain, peeled Raisins - 1 tbsp, 13g Raspberry Rhubarb Strawberry Tamarind Tangerine Satsuma Meats, Poultry and Meat Substitutes Beef Chicken Lamb Pork Prosciutto Quorn Turkey Venison Duck Fish and Seafood Canned tuna Fresh fish e.g. o Cod o Haddock o Plaice o Salmon o Trout o Tuna Seafood (ensuring nothing else is added) e.g. o Crab o Lobster o Mussels o Oysters o Prawns o Shrimp Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes Wheat free breads Gluten free breads Bread: o Corn bread o Oat bread o Rice bread o Spelt sourdough bread o 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 Coconut milk, cream, flesh Corn tortillas, 3 tortillas Crackers, plain Hazelnuts max of 15 Macadamia nuts

3 Millet Mixed nuts Oatmeal, 1/2 cup Oats Oatcakes Peanuts Pecans 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: o Basmati rice o Brown rice o Rice noodles o White rice Rice bran Rice cakes Rice crackers Rice flakes Rice flour Rice Krispies Seeds: o Chia seeds o Egusi seeds o Poppy seeds o Pumpkin seeds o Sesame seeds o Sunflower seeds Starch, maize, potato and tapioca Sorghum Tortilla chips / corn chips Walnuts Condiments, Dips, Sweets, Sweeteners and Spreads Aspartame Acesulfame K Barbecue sauce ensuring no garlic or onion in ingredients Capers in vinegar Capers, salted Chocolate: o Dark chocolate o Milk chocolate 3 squares o White chocolate 3 squares Chutney ensuring no garlic or onion in ingredients Fish sauce Golden syrup Glucose Jam / jelly, strawberry Ketchup ensuring no garlic or onion in ingredients Maple syrup Marmalade Marmite Mayonnaise ensuring no garlic or onion in ingredients Miso paste Mustard Oyster sauce ensuring no garlic or onion in ingredients Pesto sauce 1/2 tbsp, 10g ensuring no garlic or onion in ingredients Peanut butter Rice malt syrup Saccharine Shrimp paste Soy sauce Stevia Sucralose Sugar / Sucrose Tamarind paste Vegemite Vinegars: o Apple cider vinegar, 2 tbsp o Balsamic vinegar, 2 tbsp o Rice wine vinegar Wasabi Worcestershire sauce has onion and garlic but very very

4 low amount making it low FODMAP Drinks and Protein Powders Alcohol is an irritant to the gut, limited intake advised: o Beer limited to one drink o Clear spirits such as Vodka o Gin o Whiskey o Wine limited to one drink Coffee: o Espresso coffee, regular or decaffeinated, black o Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk o Instant coffee, regular or decaffeinated, black o Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk Drinking chocolate powder Espresso, regular, black Fruit juice, 125ml and safe fruits only Kvass Lemonade in low quantities Protein powders: o Egg protein o Pea protein up to 20g o Rice protein o Sacha Inchi protein o 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: o Black tea, weak e.g. PG Tips o Chai tea, weak o Fruit and herbal tea o Green tea o Peppermint tea o White tea Water Dairy Foods and Eggs Butter Cheese: o Brie o Camembert o Cheddar o Cottage o Feta o Goat / chevre o Mozzarella o Parmesan o Ricotta 2 tablespoons o Swiss Eggs Margarine Milk: o Almond milk o Hemp milk o Lactose free milk o Oat milk 30 ml, enough for cereal o Rice milk Soy protein (avoid soya beans) Swiss cheese Tempeh Tofu drained and firm varieties Whipped cream Yoghurt, lactose free

5 Yoghurt, Greek, in small amounts Yoghurt, goats Cooking ingredients, Herbs and Spices Herbs: Basil, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Tarragon, Thyme Spices:Asafoetida, 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 Onion infused oil Baking powder Baking soda Cacao powder Cocoa powder Cream, 1/2 cup Gelatine Ghee Icing sugar Lard Salt Soybean oil

6 High FODMAP food Vegetables and Legumes o Garlic o Onions o Artichoke o Asparagus o Baked beans o Bananas, ripe o Beetroot, fresh o Black beans o Black eyed peas o Broad beans o Butter beans o Cassava o Cauliflower o Celery greater than 5cm of stalk o Chayote o Fermented cabbage (eg. sauerkraut) o Haricot beans o Kidney beans o Lima beans o Leek bulb o Mixed vegetables o Mung beans o Mushrooms o Peas, sugar snap o Pickled vegetables o Red kidney beans o Savoy Cabbage o Soy beans / soya beans o Split peas o Scallions / spring onions (bulb / white part) o Shallots o Taro Fruit Apples Apricots Avocado - more than 1/8 of an avocado, 20g+ Blackberries Blackcurrants

7 Boysenberry Cherries Currants Christmas mincemeat Sugar-apple / Custard apple Dates Feijoa Figs Goji berries Grapefruit Guava, unripe Lychee Mango Nectarines Peaches Pears Persimmon Plums Pomegranate Prunes Sultanas Tamarillo Watermelon Meats, Poultry and Meat Substitutes Chorizo Sausages Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes Wheat containing products such as: Biscuits including chocolate chip biscuits Bread, wheat Breadcrumbs Cakes Cereal bar, wheat based Croissants Crumpets Egg noodles Muffins Pastries Pasta, wheat Udon noodles Wheat bran Wheat cereals

8 Wheat flour Wheat noodles Wheat rolls Wheatgerm 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 Quince paste Relish / vegetable pickle Stock cubes Sugar free sweets containing polyols usually ending in -ol or isomalt Sweeteners: o Inulin o Isomalt o Maltitol o Mannitol o Sorbitol o Xylitol Tahini paste Tzatziki dip Prebiotic Foods The follow items may be hiding in yoghurts, snack bars etc: FOS fructooligosaccharides Inulin Oligofructose Drinks and Protein Powders Beer if drinking more than one bottle Coconut water Cordial, apple and raspberry with % real juice Cordial, orange with 25-50% real juice Fruit and herbal teas with apple added Fruit juices in large quantities

9 Fruit juices made of apple, pear, mango Kombucha Orange juice in quantities over 100ml Rum Sodas containing High Fructose Corn Syrup (HFCS) Soy milk made with soy beans commonly found in USA Sports drinks Tea: o Black tea with added soy milk o Chai tea, strong o Dandelion tea, strong o Fennel tea o Chamomile tea o Herbal tea, strong o 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, Halmoumi Cheese, ricotta Cream Custard Gelato Ice cream Kefir Milk: o Cow milk o Goat milk o Evaporated milk o Sheep s milk Sour cream Yoghurt Cooking ingredients Carob powder

FODMAP FOODS TO ENJOY AND AVOID

Cook Smarts FODMAP FOODS TO ENJOY AND AVOID AVOID: High FODMAP Foods Here is a comprehensive list of the foods to enjoy and avoid on the FODMAP diet. For more info on the low-fodmap diet, visit cooksmarts.com/low-fodmap