Foods suitable on a low-fodmap diet fruit vegetables grain foods milk products other

fruit vegetables cereals milk sweeteners banana, blueberry, alfalfa, artichoke, gluten-free bread or lactose-free milk, sugar* (sucrose), boysenberry, bamboo shoots, bean cereal products oat milk*, rice milk, glucose, artificial canteloupe, cranberry, shoots, bok choy, bread soy milk* sweeteners not durian, grape, carrot, celery, choko, 100% spelt bread *check for additives ending in ‘-ol’ grapefruit, honeydew choy sum, endive, rice cheeses honey substitutes melon, kiwifruit, lemon, ginger, green beans, golden syrup*, lime, mandarin, orange, lettuce, olives, parsnip, oats hard cheeses, and brie and camembert maple syrup*, passionfruit, pawpaw, potato, pumpkin, red polenta molasses, treacle raspberry, rhubarb, capsicum (bell pepper), yoghurt other *small quantities rockmelon, star anise, silver beet, spinach, lactose-free varieties arrowroot, millet, strawberry, tangelo summer squash psyllium, quinoa, ice-cream Note: if fruit is dried, eat in (yellow), swede, sweet sorgum, tapioca substitutes small quantities potato, taro, tomato, gelati, sorbet turnip, yam, zucchini butter substitutes herbs olive oil basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme

Eliminate foods containing fodmaps excess fructose lactose fructans galactans polyols

fruit milk vegetables legumes fruit apple, mango, nashi, milk from cows, goats asparagus, beetroot, baked beans, apple, apricot, avocado, pear, tinned fruit or sheep, custard, broccoli, brussels chickpeas, blackberry, cherry, in natural juice, ice cream, yoghurt sprouts, cabbage, kidney beans, lychee, nashi, nectarine, watermelon cheeses eggplant, fennel, garlic, lentils peach, pear, plum, sweeteners soft unripened cheeses leek, okra, onion (all), prune, watermelon fructose, high fructose eg. cottage, cream, shallots, spring onion vegetables corn syrup mascarpone, ricotta cereals cauliflower, green large total wheat and rye, in large capsicum (bell pepper), fructose dose amounts eg. bread, mushroom, sweet corn concentrated fruit crackers, cookies, sweeteners sources, large serves couscous, pasta sorbitol (420) of fruit, dried fruit, fruit mannitol (421) fruit juice custard apple, isomalt (953) honey persimmon, maltitol (965) corn syrup, fruisana watermelon xylitol (967) miscellaneous chicory, dandelion, inulin