FODMAP Everyday Low FODMAP Foods List
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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 Sprouted multigrain bread Lentils, red, boiled White bread Lima beans, boiled Whole-wheat sourdough Mung beans, boiled Mung beans, sprouted Quorn, minced DAIRY & DAIRY Salmon, canned in brine, drained ALTERNATIVES Sardines, canned in oil, drained Sausage, German bratwurst Almond milk Shrimp/prawns, peeled Coconut milk, canned Tempeh, plain Low FODMAP Coconut milk, UHT Tofu, firm & extra firm, drained Cottage cheese Tuna, canned in brine, drained Cow’s milk, lactose-free Tuna, canned in oil, drained FOODS LIST Hemp milk Urid dal, boiled Macadamia milk Oat milk Quinoa milk, unsweetened This list was taken from the Monash University Rice milk Low FODMAP App and is provided for convenience only. Soy cheese Soy milk, made with soy protein only Refer to the Monash University website or Sweetened condensed milk, Malaysia FODMAP app for exact measurements. Yogurt, coconut Updated 1.13.18 Yogurt, goat’s milk Yogurt, lactose-free Please read our Terms & Conditions Prior to Use 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 Brown sugar Allspice, ground Almond Butter Coconut sugar Asian chives Apple cider vinegar Dark chocolate Asafetida (asafoetida) Asian fish sauce Golden syrup Basil, fresh Balsamic vinegar Invert sugar Black pepper, whole Barbecue sauce Jaggery Cardamom Black pepper, whole Maple syrup, pure Cilantro/ Coriander, fresh Capers, salted & in vinegar Milk chocolate Chilli powder (red serrano pepper) Chutney Molasses Cinnamon Coconut jam Palm sugar Cloves, whole Gherkins in vinegar Raw sugar Coriander seeds Horseradish Rice malt syrup Cumin, ground Ketchup preferably no HFCS Stevia Curry leaves, fresh Marmalade Treacle, coconut Curry powder, without onion and garlic Mayonnaise, reg. or low fat White chocolate Fennel seeds Mint jelly and sauce White granulated sugar, beet and cane Fenugreek leaves, dried 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, rice, red wine) Vanilla bean Soba made with wheat & buckwheat Wasabi paste Vanilla extract/essence Spelt pasta, cooked Wasabi powder 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 Butter OTHER Butter blend, 70% butter/30% oil Agar agar Coconut butter Carob powder Garlic-Infused oil, such as FODY Foods Cocoa powder Margarine, poly or monounsaturated, 70% fat Nutritional yeast Mayonnaise, regular and low fat Spirulina Oils: avocado, canola, coconut, olive, peanut, Taco shells, hard rice bran, sesame, sunflower, vegetable Wheatgrass powder Xanthan gum CHEESES WINE, BEER, & AVOID THESE! Camembert SPIRITS High Oligosaccharides (fructans/GOS): Cheddar Agave Onions, any form Colby Artichokes Peaches, white Beer Cottage cheese Barley Peas Gin Feta Black beans Pistachios Vodka Goat cheese Cashews Plums Whiskey Haloumi Chicory root extract Rye Wine; red, sparkling, sweet, white Havarti Garlic, any form Shallots Mozzarella Inulin Split peas Pecorino Romano Kidney beans Watermelon Ricotta Navy beans Wheat Swiss SNACKS Nectarine BEVERAGES Excess Fructose Biscuit, chocolate chip (cookie) Agave Honey Black tea Biscuit, shortbread (cookie) Apples Mangoes Buchu tea Biscuit, spiced (cookie) Asparagus Pears Coconut water, fresh Corn chips Cherries Rum Coconut water, packaged Corn thins High fructose corn syrup Watermelon Coffee Mini toast, white Cranberry juice; no HFCS Polyols Popcorn, plain Creamer powder Potato chips Apples Pears Dandelion tea, weak Potato straws Apricots Plums Espresso, reg. and decaf Pretzels, rings (we suggest GF) Cauliflower Watermelon Green tea, strong Rice cakes, plain Cherries Isomalt Instant coffee, reg. and decaf Rice, crackers, plain Mushrooms Mannitol Kombucha tea Rice crispbread Nectarines Maltitol Kvass Rusk, wholemeal Peaches, yellow Sorbitol Malted chocolate flavoured drink Saltines Orange juice; half fresh/half reconstituted Trail mix (low FODMAP ingredients) Lactose Pea protein, powdered Buttermilk Protein powder, sprouted brown rice Cream cheese Rooibos tea, strong Half & Half Vegetable juice blend, tomato based Milk, cow, goat & sheep Vegetable juice blend, tomato, carrot, celery Custard, (made from above) and beetroot based Ice cream (made from above) Water Pudding (made from above) Wheatgrass powder Sour cream White tea, strong .