Low FODMAP food (good to eat food)

If quantities are given these are the highest amount allowed

A great source of ready made and flavorful low FODMAP sauces, oils and snacks is FODY Foods.
For a list of FODMAP free foods see the FODMAP stacking and FODMAP Free Foods page.
Vegetables and Legumes
• Alfalfa
• Bamboo shoots
• Bean sprouts
• Beetroot, canned and pickled
• Black beans – 1/4 cup / 45g
• Bok choy / pak choi
• Broccoli, whole – 1/2 cup
• Broccoli, heads only – 3/4 cup
• Broccoli, stalks only – 1/2 cup
• Broccolini, whole – 1/2 cup chopped
• Broccolini, heads only – 1/2 cup
• Broccolini, stalks only – 1 cup
• Brussels sprouts – 2 sprouts
• Butternut squash – 1/4 cup
• Cabbage, common and red up to 1 cup
• Callaloo
• Carrots
• Celeriac
• Celery – less than 5cm of stalk
• Chicory leaves
• Chick peas – 1/4 cup
• Chilli – if tolerable
• Chives
• Cho cho – 1/2 cup diced
• Choy sum
• Collard greens
• Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob
• Courgette
• Cucumber
• Eggplant / aubergine
• Fennel
• Green beans
• Green pepper / green bell pepper / green capsicum
• Ginger
• Kale
• Karela
• Leek leaves
• Lentils – in small amounts
• Lettuce:
• Butter lettuce
• Iceberg lettuce
• Radicchio lettuce
• Red coral lettuce
• Rocket lettuce
 • Romaine/Cos lettuce
• Marrow
• Okra
• Olives
• Parsnip
• Peas, snow – 5 pods
• Pickled gherkins
• Pickled onions, large
• Potato
• Pumpkin
• Pumpkin, canned – 1/4 cup, 2.2 oz
• Radish
• Red peppers / red bell pepper / red capsicum
• Scallions / spring onions (green part)
• Seaweed / nori
• Silverbeet / chard
• Spaghetti squash
• Spinach, baby
• Squash
• Sun-dried tomatoes – 4 pieces
• Swede
• Swiss chard
• Sweet potato – 1/2 cup
• Tomato – canned, cherry, common, roma
• Tomatillos – canned
• Turnip
• Water chestnuts
• Yam
• Zucchini
 

Fruit
• Ackee
• Bananas, unripe
• Bilberries
• Blueberries
• Breadfruit
• Carambola
• Cantaloupe
• Cranberry – 1 tbsp
• Clementine
• Dragon fruit
• Lingonberries
• Grapes
• Guava, ripe
• Honeydew and Galia melons
• Kiwifruit
• Lemon including lemon juice
• Lime including lime juice
• Mandarin
• Orange
• Passion fruit
• Paw paw
• Papaya
• Pineapple
• Plantain, peeled
• Prickly pear / nopales
• Raspberry
• Rhubarb
• Strawberry
• Tamarind
• Tangelo
 

Meats, Poultry and Meat Substitutes

• Beef
• Chicken
• Foie gras
• Kangaroo
• Lamb
• Pork
• Prosciutto
• Quorn, mince
• Turkey
• Cold cuts / deli meat / cold meats such as ham and turkey breast
• Processed meat – check ingredients
 

Fish and Seafood

• Canned tuna
• Fresh fish e.g.
• Cod
• Haddock
• Plaice
• Salmon
• Trout
• Tuna
• Seafood (ensuring nothing else is added) e.g.
• Crab
• Lobster
• Mussels
• Oysters
• Prawns
• Shrimp
 

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

• Wheat free breads
• Gluten free breads
• Bread:
• Corn bread
• Rice bread
 • Spelt sourdough bread
• 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
• Cornflakes, gluten free
• Coconut – milk, cream, flesh
• Corn, creamed and canned (up to 1/3 cup)
• Corn tortillas, 3 tortillas
• Crackers, plain
• Flax seeds / linseeds – up to 1 tbsp
• Hazelnuts – max of 15
• Kellogg’s (US):
• Corn Flakes
• Crispix
• Frosted Flakes
• Frosted Krispies
• Rice Krispies
• Macadamia nuts
• Millet
• Mixed nuts
• Oatmeal, 1/2 cup
• Oats
• Oatcakes
• Peanuts
• Pecans – max of 15
• 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:
• Basmati rice
• Brown rice
• Rice noodles
 • White rice
• Rice bran
• Rice cakes
• Rice crackers
• Rice flakes
• Rice flour
• Seeds:
• Chia seeds
• Egusi seeds
• Hemp seeds
• Poppy seeds
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Starch, maize, potato and tapioca
• Sorghum
• Tortilla chips / corn chips
• Walnuts
 

Condiments, Dips, Sweets, Sweeteners and Spreads

• Aspartame
• Acesulfame K
• Almond butter
• Barbecue sauce – check label carefully
• Capers in vinegar
• Capers, salted
• Chocolate:
• Dark chocolate
• Milk chocolate – 3 squares
• White chocolate – 3 squares
• Chutney, 1 tablespoon
• Dijon mustard
• Erythritol (E968 / 968)
• Fish sauce
• Golden syrup
• Glucose
• Glycerol (E422 / 422)
• Jam / jelly, strawberry
• Ketchup (USA) – 1 sachet
• Maple syrup
• Marmalade
• Marmite
• Mayonnaise – ensuring no garlic or onion in ingredients
• Miso paste
• Mustard
• Oyster sauce
• Pesto sauce – less than 1 tbsp
• Peanut butter
• Rice malt syrup
• Saccharine
• Shrimp paste
• Soy sauce
• Sriracha hot chilli sauce – 1 tsp
• Stevia
• Sweet and sour sauce
• Sucralose
• Sugar – also called sucrose
• Tamarind paste
• Tomato sauce (outside USA) – 2 sachets, 13g
• Vegemite
• Vinegars:
• Apple cider vinegar, 2 tbsp
• Balsamic vinegar, 2 tbsp
• Rice wine vinegar
• Wasabi
• Worcestershire sauce – has onion and garlic but very very low amount making it low FODMAP
 

Drinks and Protein Powders

• Alcohol – is an irritant to the gut, limited intake advised:
• Beer – limited to one drink
• Clear spirits such as Vodka
• Gin
• Whiskey
• Wine – limited to one drink
• Coffee:
• Espresso coffee, regular or decaffeinated, black
• Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk
• Instant coffee, regular or decaffeinated, black
• Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk
• Drinking chocolate powder
• Fruit juice, 125ml and safe fruits only
• Kvass
• Lemonade – in low quantities
• Protein powders:
• Egg protein
• Pea protein – up to 20g
• Rice protein
• Sacha Inchi protein
• 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:
• Black tea, weak e.g. PG Tips
• Chai tea, weak
• Fruit and herbal tea, weak – ensure no apple added
• Green tea
• Peppermint tea
• White tea
• Water
 

Dairy Foods and Eggs

• Butter
• Cheese:
• Brie
• Camembert
• Cheddar
• Cottage – 2 tablespoons
• Feta
• Goat / chevre
• Monterey Jack
• Mozzarella
• Parmesan
• Ricotta – 2 tablespoons
• Swiss
• Dairy free chocolate pudding
• Eggs
• Margarine
• Milk:
• Almond milk
• Hemp milk
• Lactose free milk
• Macadamia milk
• Oat milk – 30 ml, enough for cereal
• Rice milk – up to 200ml per sitting
• Sorbet
• Soy protein (avoid soya beans)
• Swiss cheese
• Tempeh
• Tofu – drained and firm varieties
• Whipped cream
• Yoghurt:
• Coconut yoghurt
• Greek yoghurt, in small amounts
• Lactose free yoghurt
• Goats yoghurt
 

Cooking ingredients, Herbs and Spices

• Herbs: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano,
Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme
• Spices: 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 – see recipe page
• Onion infused oil – see recipe page
• Acai powder
• Asafoetida powder – great onion substitute
• Baking powder
• Baking soda
• Cacao powder
• Cocoa powder
• Cream, 2 tablespoons
• Gelatine
• Ghee
• Icing sugar
• Lard
• Nutritional yeast
• Salt
• Soybean oil
 

High FODMAP food (things to avoid / reduce)

Vegetables and Legumes
• Garlic – avoid entirely if possible Want a more printer friendly chart? Go to the printable FODMAP
diet chart page
• Includes garlic salt, garlic powder
• Onions – avoid entirely if possible
• Includes onion powder, small pickled onions
Try  Hing / Asafoetida powder  or  garlic oil  to substitute
• Artichoke
• Asparagus
• Baked beans
• Beetroot, fresh
• Black eyed peas
• Broad beans
• Butter beans
• Cassava
• Cauliflower
• Celery – greater than 5cm of stalk
• Choko
• Falafel
• Fermented cabbage e.g. sauerkraut
• Haricot beans
• Kidney beans
• Lima beans
• Leek bulb
• Mange Tout
• Mixed vegetables
• Mung beans
• Mushrooms
• Peas, sugar snap
• Pickled vegetables
• Red kidney beans
• Savoy Cabbage
• Soy beans / soya beans
• Split peas
• Scallions / spring onions (bulb / white part)
• Shallots
• Taro
 

Fruit – fruits can contain high fructose

• Apples including pink lady and granny smith
• Apricots
• Avocado
• Bananas, ripe
• Blackberries
• Blackcurrants
• Boysenberry
• Cherries
• Currants
• Custard apple
• Dates
• Feijoa
• Figs
• Goji berries
• Grapefruit
• Guava, unripe
• Lychee
• Mango
• Nectarines
• Paw paw, dried
• Peaches
• Pears
• Persimmon
• Pineapple, dried
• Plums
• Pomegranate
• Prunes
• Raisins
• Sea buckthorns
• Sultanas
• Tamarillo
• Tinned fruit in apple / pear juice
• Watermelon
 

Meats, Poultry and Meat Substitutes

• Chorizo
• Sausages
 

Cereals, Grains, Breads, Biscuits/Cookies, Pasta, Nuts and Cakes

• Wheat containing products such as (be sure to check labels):
• Biscuits / cookies including chocolate chip cookies
• Bread, wheat – over 1 slice
• Breadcrumbs
• Cakes
• Cereal bar, wheat based
• Croissants
• Crumpets
• Egg noodles
• Muffins
• Pastries
• Pasta, wheat over 1/2 cup cooked
• Udon noodles
• Wheat bran
• Wheat cereals
• Wheat flour
• Wheat germ
• Wheat noodles
• Wheat rolls
 
• Almond meal
• Amaranth flour
• Barley including flour
• Bran cereals
• Bread:
• Granary bread
• Multigrain bread
• Naan
• Oatmeal bread
• Pumpernickel bread
• Roti
• Sourdough with kamut
• Cashews
• Chestnut flour
• Cous cous
• Einkorn flour
• Freekeh
• Gnocchi
• Granola bar
• Muesli cereal
• Muesli bar
• Pistachios
• Rye
• Rye crispbread
• Semolina
• Spelt flour
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
• Molasses
• Pesto sauce
• Quince paste
• Relish / vegetable pickle
• Stock cubes
• Sugar free sweets containing polyols – usually ending in -ol or isomalt
• Sweeteners and corresponding E number:
• Inulin
• Isomalt (E953 / 953)
• Lactitol (E966 / 966)
• Maltitol (E965 / 965)
• Mannitol (E241 / 421)
• Sorbitol (E420 / 420)
• Xylitol (E967 / 967)
• 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 50-100% real juice
• Cordial, orange with 25-50% real juice
• Fruit and herbal teas with apple added
• Fruit juices in large quantities
• Fruit juices made of apple, pear, mango
• Kombucha
• Malted chocolate flavored drink
• Meal replacement drinks containing milk based products e.g. Ensure, Slim Fast
• Orange juice in quantities over 100ml
• Quinoa milk
• Rum
• Sodas containing High Fructose Corn Syrup (HFCS)
• Soy milk made with soy beans – commonly found in USA
• Sports drinks
• Tea:
• Black tea with added soy milk
• Chai tea, strong
• Dandelion tea, strong
• Fennel tea
• Chamomile tea
• Herbal tea, strong
• 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:
• Cow milk
• Goat milk
• Evaporated milk
• Sheep’s milk
• Sour cream
• Yoghurt
 

Cooking ingredients
• Carob powder