Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs

 Alfalfa  Artichoke hearts, canned (1/8 cup/28g)  Artichokes Vegetables  Green onion/chives, green  Arugula parts only  Beetroot (2 slices/20 g)  Asparagus

(Note: you can  Bamboo shoots  Jicama (1 C/140g)  Beetroot, canned or pickled (1/2 C/60g)  Bittermelon/Karela eat multiple  Bean sprouts  Kabocha/Japanese pumpkin  Bell pepper, green (1/2 C/52g)  Cauliflower green servings of  Bell peppers, red  Kale  Broccolini (1/2 C/45g)  Corn kernels, canned vegetables  Bok choy (1 Cup/85g)  Brussel sprouts (2 sprouts/38g) per/meal snack)  Kohlrabi (1 C/135g)  Garlic  Broccoli (1 C/90g)  Leeks, leaves (2/3 C/54g)  Butternut squash (1/4 C/30g)  Green onion, white parts  Cabbage, Chinese/wombok  Lettuce  Cassava/Yucca root (1/2 C/69g) only  Cabbage, red or green (1 C/90g)  Mushrooms, oyster type only  Cabbage, red fermented (1/2 C/70g)  Leek bulbs  Callaloo, tinned  Okra (6 pods/60g)  Cabbage, savoy (1/2 C/35g)  Lotus root  Canned baby corn  Olives, black and green  Celery (1/4 stalk/12g)  Mushrooms (except oyster, canned  Carrot  Parsnip  Chayote/Choko (1/2 C/84g) champignons, dried  Celeriac  Cho cho (1/2 C/84g)  Potatoes porcini, and dried shiitake)  Chicory leaves (1/2 C/72g)  Corn, sweet (1/2 cob/43g)  Radish  Onions  Chili, red/green (11cm/28g)  Dulse flakes (2 tsp/10g)  Seaweed/nori  Onions, small pickled  Choy sum & gai lan Snakebean/yardlong (1 C/90g)  Mushrooms, champignons, canned (1/2   Peas, green, thawed cup/110g)  Chrysanthemum greens  Spinach (3 C/110g)  Peas, sugar snap (3 C/225g)  Mushrooms, shiitake dried (7g)  Spaghetti squash (1 C/155g)  Collard greens  Mushrooms, porcini dried (1 tbsp/10g)  Shallots  Swede (2 C/130g)  Cucumber  Onions, large pickled only (2/45g)  Tomato sauce with added  Swiss chard garlic or onion  Daikon, white (1 C/140g)  Peas, canned (1/2 C/42g)  Tomatoes, cherry (8/136g)  Eggplant/Aubergine (1.5 C/80g)  Peas, snow (5 pods/17g)  Tomatoes, common  Endive, leaves  Pumpkin, canned (1/4 C/60g)  Tomatoes, roma (4/180g)  Fennel bulb (1/2 C/48g)  Sauerkraut, white cabbage (1 Tbsp/20g)  Tomatoes, canned (1/2  Fennel leaves (2 C/48g) cup/92g)  Sweet potato (1/2 C/70g)  Gai lan (3 C/200g)  Turnip/Rutabega (1 C/65g)  Sun-dried tomatoes (2 pieces/8g)  Galangal  Water chesnuts  Taro (1/2 C/82g)  Ginger root  Witlof  Tomato paste (2 Tbsp)  Green beans (12 beans/86g)  Yam (1 C/164g)  Tomato sauce (1/2 cup) (no onion/garlic)  Zucchini (1/3 cup/65g)  Wakame flakes (1 tsp/5g)

Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum serving size listed. The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.

Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs

 Banana (common, unripe)(100g)  Avocado (1/8 whole/30g)  Apples Fruits  Oranges, navel  Banana, dried (10 chips/20g)  Banana, normal, ripe with brown spots (1/3  Apricots  Passionfruit medium fruit/33g) Note: limit all  Blueberries (1/4 C heaped/40g)  Blackberries  Paw paw (1 C/140g) fruits to 1  Breadfruit  Banana, ripe sugar banana (1/2 banana/56g)  Boysenberries serving per meal  Plantain, peeled Coconut milk (1/2 cup)  Cantaloupe melon (1/2 C/90g)   Cherries or snack; serving  Prickly pear  Coconut, dried, shredded (1/4 cup/18g) size is 1 medium  Clementine  Other dried fruits  Coconut, fresh (1/2 C/48g) if not listed  Cumquat (4 fruit/76g)  Pineapple (1 C/140g)  Feijoa  Cranberries, dried (1 Tbsp/13g)  Dragon fruit  Raspberries (30/60g)  Figs  Currants (1 Tbsp/13g)  Durian (2 segments/102g)  Rhubarb (1 C/130g)  Guava, unripe  Goji berries (1/2 Tbsp/6g) Lychee  Grapes (1 cup/150g)  Star fruit   Grapefruit (1/3 C/80g)  Guava, ripe only /Carambola  Mango  Guava, tinned in syrup (1 slice/27g)  Nectarines  Honeydew melon (1/2 C/90g)  Strawberries  Longan (5/15g)  Kiwi (2 small/150g) (10/140g)  Peaches  Mixed peel, citrus fruits (1/3 C/50g)  Lemon juice  Pears (except prickly)  Tamarind (4/8g)  Persimmon (3/4 of one fruit/60g)  Lime juice  Plums  Tangelo  Pomegranate (1/4 cup seeds/38g)  Mandarins (2 small/125g)  Tamarillo  Tangerine  Rambutan (2/31g)  Mangosteen  Watermelon  Raisins, regular (not sultanas)(1 Tbsp)

 Meat/Poultry/Fish/Eggs  Pecans (20 halves/40g)  Almonds (10 nuts/12g); butter 1 tbsp  Beans (adzuki, baked, Meat &  Brazil nuts (10 nuts/40g)  Butter beans, canned (1/4 C/35g) black, borlotti, broad, Alternatives  Pine nuts (1 tbsp/14g) fava, haricot, navy, red  Chestnuts (10 nuts/84g)  Chana dahl & urid dahl (1/2 C/46g) (Legumes,  Poppy seeds (2 tbsp/24g) kidney, soya) Soy, etc.)  Chia seeds (2 tbsp/24g)  Chickpeas, canned (1/4 C/42g)  Pumpkin seeds (2 tbsp/23g)  Cashews  Edamame (1 C/50g)  Hazelnuts (10 nuts/15g) Note: check all  Sesame seeds (1 tbsp/11g)  Falafel  Egusi seeds (2 tbsp/24g)  Lentils, canned (1/2 C/46g) ingredients lists  Split peas, boiled  Flaxseed (1 tbsp/15g)  Sunflower seeds(3 tbsp/30g)  Lentils, red/green, boiled (1/4 C/23g) for high  Pistachios FODMAP  Macadamia (20 nuts/40g)  Tempeh, plain (100g)  Lima beans, boiled (1/4 C/39g)  Tofu, silken ingredients  Mince, quorn (75g)  Tigernuts (20g)  Mung beans, boiled (1/4 C/53g)  Textured soy protein/TVP  Peanuts (32 nuts/28g);  Tofu, firm (2/3 C/170g)  Mung beans, sprouted (2/3 C/95g) Peanut butter (2 tbsp/32g)  Tahini (1 tbsp/20g)  Walnuts (20 halves/60g)

Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum serving size listed. The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.

Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs

 Arrowroot  Popcorn  Amaranth, puffed (1/4 C/10g)  Some gluten-free flours Grains (amaranth, bean, coconut,  Buckwheat grouts, cooked  Quinoa & quinoa flakes  Almond meal (1/4 C/24g) einkorn, emmer, (3/4 C/135g)  Bulgar/Bourghal (1/4 C) Note: check all  Pearl barley, sprouted garbanzo, kamut, lupin,  Corn meal/Polenta ingredients lists (1/2 C/100g)  Buckwheat kernels (1/8 C/27g) non-seived spelt, soy) for high  Corn tortillas (3/70g)  Rice, white/brown/  Coconut flour (2 tbsp/12g)  Barley-based products FODMAP  Gluten-free breads, cookies, crackers/flakes/noodles  Cookie/biscuit, wheat (1 small/12g)  Freekeh ingredients, crackers, pasta, noodles etc. particularly  Cornflakes (1/2 C/15g) (without added FODMAPs)  Rice bran (2 tbsp/16g)  Laska noodles inulin/chicory  Cornflakes, gluten-free (1 C)  Oat bread root extract in  Some gluten-free  Rice cakes (2/28g) flours (buckwheat, cassava,  Crackers, wheat (2 crackers/18g)  Rye-based products gluten-free  Rice, puffed (1/2 C/15g) products corn, green banana, millet,  Egg noodles (1/2 C/40g)  Sourdough, made with rye  Samp, cooked quinoa, rice, sieved spelt,  Oat bran (2 tbsp/22g) or kamut flour Note: some sorghum, teff, yam) (1 C/148g) Pasta, wheat or spelt (1/2 C/74g)  Spelt, kernels/flakes wheat products   Kelp noodles (1 C/113g)  Sorghum (crackers, pasta,  Pretzels (1/2 C)  Whole wheat bread  Konjac noodles (150g) bread) have  Sourdough, traditional  Rice crisps (1/4 C/7g)  Wheat-based products small safe  Millet kernels, cooked long ferment, no yeast,  Spelt pasta (1/2 C/74g) (bran, cereal, couscous, serving sizes, see (1 C/125g) wheat or spelt flour (2 germ) moderate  Sourdough, short ferment time (1 slice)  Millet bread (2 slices/56g) slices)  *Inulin/Chicory root column  Wheat grain, sprouted (1/4 C/50g)  Oats & oat flakes (1/2 C/50g) Starches, corn/potato/ extract*  White bread, wheat (1 slice/24g)  Oat groats (1/2 C/120g) tapioca  Almond milk (1 C)  Chocolate (dark <30g; milk and white <15 g)  Buttermilk Dairy &  Havarti cheese (54g)  Butter  Coconut milk, canned (1/3 C)  Cream cheese Alternatives  Hemp milk (1 C)  Brie/Camembert cheese  Lactose-free milk/yogurt  Coconut milk, drinking, UHT (1/2 C)  Cream, regular (40g) Note: check all  Macadamia milk (1 C)  Coconut yogurt (1/2 C)  Custard ingredients lists  Cheddar cheese (40g)  Cottage cheese (1/4 C)  Cow’s and goat’s milk for high  Mozzarella (1/2C/60g)  Colby cheese (40g)  Oat milk (1/8 C)  Ice cream FODMAP  Pecorino (1/2C/60g) ingredients  Feta cheese (1/2C/125g)  Quark (4 tablespoons)  Kefir  Quinoa milk (1 C)  Goat cheese (1/2C/60g)  Rice milk (3/4 C)  Sour cream  Swiss cheese (54g)  Goats milk yogurt (170g)  Ricotta cheese (2 tbsp/40g)  Soy milk, made with soy  Soy milk, with soy protein  Haloumi cheese  Whipping cream, whipped (1/2 C) beans (2 slices/50g)  Soy cheese (2 slices/40g)  Yogurt

Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum serving size listed. The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.

Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs

 Artificial sweeteners EXCEPT polyols/sugar alcohols  Coconut sugar (1 tsp)  Agave Sweeteners (aspartame, sucralose, stevia, etc.)(note: many stevia  Golden syrup (1/2 tbsp/7g)  Apple syrup products have added polyols) Note: low  Jaggery (1/2 tbsp/12g)  Fructose  Candies made with low FODMAP sugars/syrups FODMAP  Molasses (1 tsp/5g)  Fruit juice concentrates sweeteners  Glucose  Treacle, coconut (1/2 tbsp/14g)  High fructose corn syrup should still be  Maple syrup consumed in (called glucose-fructose in moderation  Rice malt syrup Canada)  Regular corn syrup  Honey  Sugar/sucrose (brown, cane, invert, palm, raw, white)  Lactose  Polyols/sugar alcohols (sorbitol, mannitol, xylitol, maltitol, lactitol, and isomalt)  Beer  Coconut water (100 mL)  Cordial (apple, orange, Beverages raspberry)  Coffee  Cranberry juice, sweetened without added Note: alcohol  Decaffeinated coffee and espresso fructose or polyols (1 C)  Juices made with high FODMAP fruits and caffeine are  Espresso  Hot chocolate (only if made with low stimulants and FODMAP milk and max 2 tsp cocoa powder)  Malted milk drink, original  Pops/sodas, made without high FODMAP sweeteners & may trigger flavour juices  Kombucha (180mL)(only if made without symptoms; high FODMAP juices)  Rum carbonated  Certain teas (rooibos/red, green, peppermint, white, buchu, beverages may and honeybush)  Malted chocolate flavoured beverage base  Certain teas (oolong, (1.5 tsp/10g) fennel, chamomile) increase gas  Kvass (1 C)  Malted chocolate flavoured drink, 3 in 1  Certain teas, strongly  ProNourish Nutritional Drink by Nestle (1/2 sachet/16g) infused (chai, dandelion,  Some spirits (gin, vodka, whisky)  Orange juice (1/2 C) and herbal containing  Tomato juice, without added high FODMAP juices (1 C) chicory root)  Pomegranate juice (1/2 C)  Water, regular/sparkling  Tequila (note: untested  Certain teas, weakly infused (black, but likely to be high  Wheatgrass juice dandelion, and chai) FODMAP)  White coffee, instant from powder  Chrysanthemum tea (180mL)  Wine, only sticky/dessert  Wine, red/sparkling/sweet/white type

Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum serving size listed. The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.

Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs

 Agar (7g)  Barbeque sauce (2 Tbsp)^  *Inulin/Chicory root Other Foods &  Soy sauce (2 Tbsp)*  Brown rice protein  Bay Leaves (1 leaf) extract* (note: commonly Ingredients  Spirulina added to processed foods) powder (2 tbsp/40g)  Cacao powder (2 heaped tsp/8g)  Spices (check spice  Caviar dip Note: check all  Capers (1 tbsp)  Carob powder (1 heaped tsp/6g) ingredients lists mixes for garlic/onion,  Garlic/onion flavoured oils  Creamer powder (2 sachets/6g)  Chocolate (dark <30g; milk and white <15 g) for high especially chili  Garlic powder FODMAP  Eggplant dip  Chutney (1 Tbsp) powders)  Fruit bars ingredients;  Egg replacer (1 tbsp/6g)  Cocao powder (2 heaped tsp/8g) “spices” and  Sweet and sour sauce  Jam (blueberry,  Ginger root  Coconut jam (1/2 tbsp) “natural (2 Tbsp)^ blackcurrent or mixed  Gherkins in vinegar^  Jam, strawberry or marmalade, without flavours” may  Tomato paste (2 berry) include  Herbs high FODMAP sweeteners (2 tbsp) Tbsp)^  Onion powder garlic/onion  Horseradish (2 tbsp)  Ketchup (1 Tbsp) ^  Tomato sauce (1/2 C)^  Pasta sauce (if cream- Fish sauce (1 tbsp) Miso paste (12g)* ^read   based or containing  Vanilla bean pods & ingredients lists  Jello/instant jelly  Oyster sauce (1 Tbsp) garlic/onion) extract/essence for added garlic  Kelp noodles (1 C/113g)  Pesto, without garlic/onion (1/2 Tbsp)  Pesto (containing or onion  Licorice, black (45g)  Vinegar, apple cider (2  Relish (1 Tbsp)^ garlic/onion)

tbsp)  Tzatziki dip *fermentation  Mayonnaise ^  Tamarind paste (1/2 Tbsp) during  Mint jelly & sauce (1 tbsp)  Vinegar, rice wine (2  Tahini (1 Tbsp) processing  Mirin tbsp)  Vegemite (1 tsp) lowered oligosaccharide  Mustard (1 tbsp)^  Vinegar, white  Vinegar, balsamic (1 Tbsp) content  Nutritional yeast flakes  Wasabi paste (2 tbsp)  Quince paste (1/2 Tbsp)

(1 tbsp/16g)  Wasabi powder (1 tsp)  Oils (avocado, coconut, olive,  Worcestershire sauce sunflower, vegetable, etc.) (2 Tbsp)*  Pea protein powder (2 tbsp/40g)  Wheatgrass powder (1  Peanut butter (2 tbsp) tsp/3g)  Pickles ^  Xantham gum  Potato chips ^  Remoulade, sauce (2 tbsp)^  Shrimp paste^

Check the Monash University App for the most up to date information. Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum serving size listed. The serving size is per meal/snack, not per day. Avoid high FODMAP foods during elimination.