BREADS & TORTILLAS MEAT, POULTRY, FISH & LEGUMES Corn tortillas, with gums or added fiber Corn tortillas, without gums or added fiber All plain fish Gluten free bread, white All plain meats: beef, lamb, pork Gluten free bread, low gi, high fiber All plain poultry Gluten free bread, high fiber Butter beans canned, rinsed Gluten free bread, multigrain Chana dal, boiled Gluten free rice chia bread Chickpeas (garbanzo), canned, rinsed Millet bread Eggs Sourdough oat bread Egg Replacer Sourdough spelt bread Lentils, canned, rinsed Spelt bread 100% Lentils, green, boiled Low FODMAP Sprouted multigrain bread Lentils, red, boiled White bread Lima beans, boiled Whole-wheat sourdough Mung beans, boiled FOODS LIST Mung beans, sprouted Quorn, minced DAIRY & DAIRY Salmon, canned in brine, drained This shopping and reference list is updated monthly to conform Sardines, canned in oil, drained ALTERNATIVES with the most up-to-date research gathered from Monash Sausage, German bratwurst University, the USDA and other reputable sources. Almond milk Shrimp/prawns, peeled Coconut milk, canned Tempeh, plain Please refer to the Monash University smartphone app or their Coconut milk, UHT printed booklet for serving size information. Some foods are Tofu, firm & extra firm, drained only low FODMAP in 1-teaspoon amounts, so it is vital that you Cottage cheese Tuna, canned in brine, drained use this in conjunction with a Monash University reference. Cow’s milk, lactose-free Tuna, canned in oil, drained Hemp milk Urid dal, boiled Foods not listed are either high FODMAP or have not been Macadamia milk tested yet.

Oat milk We encourage you to eat broadly and test yourself for Quinoa milk, unsweetened tolerances. Working with a registered dietician is the best way Rice milk to monitor your reactions and progress. Soy cheese Soy milk, made with soy protein only Please read our Terms & Conditions Prior to Use Sweetened condensed milk, Malaysia Yogurt, coconut Yogurt, goat’s milk Yogurt, lactose-free Updated 1.13.18 Whipped cream VEGETABLES Japanese pumpkin, kabocha, raw FRUITS Jicama Kale, green curly or Lacinato Alfalfa sprouts Avocado Kohlrabi Arugula/Rocket Banana, firm/ripe Leek leaves; use green parts only Bamboo shoots, fresh Blueberry Lettuce, butter Beets Breadfruit Lettuce, cos (romaine) Bell peppers, red, green Cantaloupe Lettuce, iceberg Bok choy Carambola (starfruit) Lettuce, coral (red leaf) Broccoli heads Clementine Mung bean sprouts Broccoli stalks Coconut, fresh Mushroom, button Broccolini heads Dates fresh Mushroom, oyster Broccolini stalks Dragon fruit Okra Brussels sprouts Durian melon Parsnips Butternut squash Grapes, black, green, red Pattypan squash Cabbage, Chinese Guava, ripe Potatoes, sweet orange flesh Cabbage, green common Honeydew melon Potatoes, sweet purple skin/white flesh Cabbage, red Kiwi, green, gold Potatoes, white Cabbage, Savoy Kumquats Pumpkin, Japanese Carrot Lemon juice Radicchio Celeriac Lime juice Radish Celery Longan Rutabaga Chayote Mandarin orange Scallion/spring onion - green parts only Chicory Mangosteen Shimeji mushrooms Chilli pepper, green serrano Orange, navel Snakebean/Yardlong Bean Chilli pepper, red cayenne Papaya Snow peas/mange tout Chives Passionfruit Spaghetti squash, cooked Choy sum Pineapple Spinach, baby Chrysanthemum greens Plaintain Spinach, English (mature) Collard greens Pomegranate Swiss chard/silver beet Corn Rambutan Taro Cucumber Raspberry Tomatoes, cherry Daikon, white Rhubarb Tomatoes, common Eggplant/Aubergine Strawberry Tomatoes, Roma/plum Endive Tamarind Turnip Fennel bulb Water chestnuts, fresh Fennel leaves/fronds Watercress Gai lan Yam Galangal Yucca Ginger root Zucchini/courgette Green beans CONDIMENTS, HERBS & SPICES SWEETENERS & CHOCOLATE SEASONINGS & SPREADS Allspice, ground Brown sugar Almond Butter Asian chives Coconut sugar Apple cider vinegar Asafetida (asafoetida) Dark chocolate Asian fish sauce Basil, fresh Golden syrup Balsamic vinegar Black pepper, whole Invert sugar Barbecue sauce Cardamom Jaggery Black pepper, whole Cilantro/ Coriander, fresh Maple syrup, pure Capers, salted & in vinegar Chilli powder (red serrano pepper) Milk chocolate Chutney Cinnamon Molasses Coconut jam Cloves, whole Palm sugar Gherkins in vinegar Coriander seeds Raw sugar Horseradish Cumin, ground Rice malt syrup Ketchup preferably no HFCS Curry leaves, fresh Stevia Marmalade Curry powder, without onion and garlic Treacle, coconut Mayonnaise, reg. or low fat Fennel seeds White chocolate Mint jelly and sauce Fenugreek leaves, dried White granulated sugar, beet and cane Mirin Fenugreek seeds Miso CEREALS Five spice powder Mustard Amaranth, puffed grain Ginger root, fresh Mustard, yellow, mild Corn flakes Gotukala, fresh Oyster sauce Corn flakes, gluten free Goraka, fresh Peanut butter Glutinous rice cereal Kaffir lime leaves, fresh Pesto sauce Oats, quick, raw Lemongrass, fresh Quince paste Oats, rolled, raw Mint, fresh Remoulade sauce Quinoa flakes, raw Mustard seeds Rice wine vinegar Rice flakes Nutmeg, whole Shrimp paste Rice, popped/puffed Parsley, fresh Soup concentrate (cubes) Paprika Soy sauce NOODLES & PASTAS Rosemary, fresh Strawberry jam, no HFCS Saffron Egg noodles Sweet and sour sauce Sage, fresh Kelp noodles Tahini Star anise Rice stick noodles Tamarind paste Tarragon, fresh Gluten free pasta, cooked (free of high Vegemite Thai basil FODMAP grains) Vegetable pickles/relish Thyme, fresh Konjac noodles, cooked or uncooked Verjuice Turmeric Quinoa pasta Vinegar (apple cider, balsamic, malt, red wine, rice) Vanilla bean Soba made with wheat & buckwheat Wasabi powder Vanilla extract/essence Spelt pasta, cooked Wasabi paste Wheat pasta, cooked Worcestershire sauce FLOURS & GRAINS NUTS, SEEDS, DRIED FRUITS PROCESSED VEGETABLES

Almond flour/meal Almonds Artichoke hearts, canned Bourghal, cooked Banana chips, dried Beets, canned Buckwheat flour Brazil nuts Bamboo shoots, canned Buckwheat groats, cooked Cashews, activated Beetroot, pickled Buckwheat kernels, cooked Chestnuts, boiled Black fungi mushrooms, dried Corn flour/maize flour Chestnuts, roasted Button mushrooms, canned Cornmeal Coconut, shredded dried Cabbage, red fermented Cornstarch Cranberries, dried Callaloo, canned Green banana flour Currants Capers in vinegar Millet, hulled, cooked Chia seeds, black & white Capers in salt Millet, kernels, cooked Egusi seeds Corn, baby, canned Millet flour Flax seeds/Linseeds Dulse flakes Oat bran Guava, tinned in syrup Edamame, frozen Oats, rolled, uncooked Hazelnuts Gherkins in vinegar Polenta, cooked Macadamia nuts Lotus root, frozen Potato starch Mixed peel, citrus fruits Nori seaweed Quinoa, black, red & white cooked Papaya, dried Olives, black & green Quinoa flour Peanuts Onions, pickled large Rice, basmati, brown, white, cooked Pecans Peas, green, canned Rice bran Pine nuts Porcini mushrooms, dried Rice flour, raw and roasted Poppy seeds, black & white Potato dumplings, canned Samp, cooked Pumpkin seeds, “pepitas” Pumpkin purée, canned Sorghum flour Raisins Shiitake, dried Spelt flour, organic sieved Sesame seeds Sundried tomatoes, semi Sprouted pearl barley grains Sunflower seeds, hulled Tomatoes, canned Tapioca starch Tigernuts Tomato, paste Teff flour Walnuts Wakame flakes Wheat grain, sprouted FATS & OILS White sauerkraut Yam flour OTHER Butter Agar agar Butter blend, 70% butter/30% oil Carob powder Coconut butter Cocoa powder Garlic-Infused oil, such as FODY Foods Nutritional yeast Margarine, poly or monounsaturated, 70% fat Spirulina Mayonnaise, regular and low fat Taco shells, hard Oils: avocado, canola, coconut, olive, peanut, Wheatgrass powder rice bran, sesame, sunflower, vegetable Xanthan gum CHEESES WINE, BEER, & Your Notes Here Camembert SPIRITS Cheddar Beer Colby Gin Cottage cheese Vodka Feta Whiskey Goat cheese Wine; red, sparkling, sweet, white Haloumi Havarti SNACKS Mozzarella Pecorino Romano Biscuit, chocolate chip (cookie) Ricotta Biscuit, shortbread (cookie) Swiss Biscuit, spiced (cookie) Corn chips BEVERAGES Corn thins Mini toast, white Black tea Popcorn, plain Buchu tea Potato chips Coconut water, fresh Potato straws Coconut water, packaged Pretzels, rings (we suggest GF) Coffee Rice cakes, plain Cranberry juice; no HFCS Rice, crackers, plain Creamer powder Rice crispbread Dandelion tea, weak Rusk, wholemeal Espresso, reg. and decaf Saltines Green tea, strong Trail mix (low FODMAP ingredients) Instant coffee, reg. and decaf Kombucha tea Kvass Malted chocolate flavoured drink Orange juice; half fresh/half reconstituted Pea protein, powdered Protein powder, sprouted brown rice Rooibos tea, strong Vegetable juice blend, tomato based Vegetable juice blend, tomato, carrot, celery and beetroot based Water Wheatgrass powder White tea, strong AVOID THESE! High FODMAP Foods to Avoid High Oligosaccharides (fructans/GOS):

Agave Onions, any form This list is a short compilation of some of the top foods and ingredients Artichokes Peaches, white that you should avoid especially if you are on the Elimination Phase. Barley Peas Black beans Pistachios Your Challenge Phase will tell you whether you can add any of them Cashews Plums back into your diet and in what quantities. Chicory root extract Rye Garlic, any form* Shallots Inulin Split peas Remember, the low FODMAP diet is not a FODMAP free diet. The aim Kidney beans Watermelon is to eat as broadly as possibly for your individual digestive system - Navy beans Wheat Nectarine staying IBS symptom free and creating a healthy gut populated with Excess Fructose helpful bacteria and a balanced microbiome. Agave Honey Apples Mangoes Asparagus Pears The information is derived from Monash University. Cherries Rum High fructose corn syrup Watermelon

We have divided items into the same categories as our recipe filter, Polyols Pears which is also how Monash University presents them. Apples Plums Apricots Watermelon Cauliflower Isomalt *Onions and garlic contain fructans, however, these FODMAPs are not Cherries Mannitol Mushrooms** oil soluble, which is why you can derive flavor from them using certain Maltitol Nectarines Sorbitol preparation techniques such as making infused oils. Peaches, yellow Xylitol Lactose **Monash recently gave the Green Light to Oyster mushrooms, so Buttermilk always keep up to date with the Monash University App. Cream cheese Half & Half Milk, cow, goat & sheep Custard, (made from above) Ice cream (made from above) Pudding (made from above) Sour cream