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FODMAP Foods Chart Lauren Renlund Sept 2018

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FODMAP Foods Chart Lauren Renlund Sept 2018 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
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