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 Millet bread Chickpeas (garbanzo), canned, rinsed Sourdough oat bread Eggs Sourdough spelt bread Egg Replacer Spelt bread 100% Lentils, canned, rinsed Sprouted multigrain bread Lentils, green, boiled Low FODMAP White bread Lentils, red, boiled Whole-wheat sourdough Lima beans, boiled 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 Coconut milk, UHT their printed booklet for serving size information. Some Tofu, firm & extra firm, drained foods are only low FODMAP in very small amounts such Cottage cheese Tuna, canned in brine, drained as 1-teaspoon or 1 slice, so it is vital that you use this list Cow’s milk, lactose-free Tuna, canned in oil, drained in conjunction with a Monash University reference. Hemp milk Urid dal, boiled Macadamia milk Foods not listed are either high FODMAP or have not been tested yet. Oat milk Quinoa milk, unsweetened We encourage you to eat broadly and test yourself for Rice milk tolerances. Working with a registered dietitian is the best way to monitor your reactions and progress. Soy cheese

Soy milk, made with soy protein only Sweetened condensed milk, Malaysia Please read our Terms & Conditions Prior to Use Yogurt, coconut Yogurt, goat’s milk Yogurt, lactose-free Updated 9.30.17 Whipped cream VEGETABLES FRUITS

Alfalfa sprouts Japanese pumpkin, kabocha, raw Avocado Arugula/Rocket Jicama Banana, firm/ripe Bamboo shoots, fresh Kale, green curly or Lacinato Blueberry Beets Leek leaves; use green parts only Breadfruit Bell peppers, red, green Lettuce, butter Cantaloupe Bok choy Lettuce, iceberg Carambola (starfruit) Broccoli heads Lettuce, coral (red leaf) Clementine Broccoli stalks Mung bean sprouts Coconut, fresh Broccolini heads Mushroom, button Dates fresh Broccolini stalks Mushroom, oyster Dragon fruit Brussels sprouts Okra Durian melon Butternut squash Parsnips Grapes, black, green, red Cabbage, green common Pattypan squash Guava, ripe Cabbage, red Potatoes, sweet orange flesh Honeydew melon Cabbage, Savoy Potatoes, sweet purple skin/white flesh Kiwi, green, gold Carrot Potatoes, white Kumquats Celeriac Pumpkin, Japanese Lemon juice Celery Radicchio Lime juice Chayote Radish Longan Chicory Rutabaga Mandarin orange Chilli pepper, green serrano Scallion/spring onion - green parts only Mangosteen Chilli pepper, red cayenne Shimeji mushrooms Orange, navel Chives Snow peas/mange tout Papaya Choy sum Spaghetti squash, cooked Passionfruit Chrysanthemum greens Spinach, baby Pineapple Collard greens Swiss chard/silver beet Plaintain Corn Taro Pomegranate Cucumber Tomatoes, cherry Rambutan Daikon, white Tomatoes, common Raspberry Eggplant/Aubergine Tomatoes, Roma/plum Rhubarb Endive Turnip Strawberry Fennel bulb Water chestnuts, fresh Tamarind 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 Asian chives Coconut sugar Asafetida (asafoetida) Dark chocolate Apple cider vinegar Basil, fresh Golden syrup Asian fish sauce Black pepper, whole Invert sugar Balsamic vinegar Cardamom Jaggery Barbecue sauce Cilantro/ Coriander, fresh Maple syrup, pure Black pepper, whole Chilli powder (red serrano pepper) Milk chocolate Capers, salted & in vinegar Cinnamon Palm sugar Chutney Cloves, whole Raw sugar Coconut jam Coriander seeds Rice malt syrup Gherkins in vinegar Cumin, ground Stevia Ketchup preferably no HFCS Curry leaves, fresh Treacle, coconut Marmalade Curry powder, without onion and garlic White chocolate Mayonnaise, reg. or low fat Fennel seeds White granulated sugar, beet and cane Mint jelly and sauce 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 Vinegar (apple cider, balsamic, rice wine) Turmeric Quinoa pasta Wasabi powder Vanilla bean Soba made with wheat & buckwheat Worcestershire sauce Vanilla extract/essence Spelt pasta, cooked Wheat pasta, cooked 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 Millet, hulled, cooked Currants Capers in vinegar Millet, kernels, cooked Chia seeds, black & white Capers in salt Millet flour Egusi seeds Corn, baby, canned Oat bran Flax seeds/Linseeds Dulse flakes Oats, rolled, uncooked Guava, tinned in syrup Edamame, frozen Polenta, cooked Hazelnuts Gherkins in vinegar Potato starch Macadamia nuts Lotus root, frozen Quinoa, black, red & white cooked Papaya, dried Nori seaweed Quinoa flour Peanuts Olives, black & green Rice, basmati, brown, white, cooked Pecans Onions, pickled large 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 Walnuts Tomato, paste Teff flour Wakame flakes Wheat grain, sprouted White sauerkraut Yam flour FATS & OILS 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 Corn chips Ricotta Corn thins Swiss Popcorn, plain Potato chips Potato straws BEVERAGES Pretzels, rings (we suggest GF) Rice cakes, plain Black tea Rice, crackers, plain Buchu tea Rice crispbread Coconut water Rusk, wholemeal Coffee Saltines Cranberry juice; no HFCS Trail mix (low FODMAP ingredients) Creamer powder Dandelion tea, weak Espresso, reg. and decaf Green tea, strong 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