Low-FODMAP Foods

Vegtables • Spinach • Spring onion (green part Protein Foods • Alfalfa sprouts only) (Organic and grass-fed is best)

• Bamboo shoots • Summer squash • Beef • Bean sprouts • Sweet potato (limit ½ cup) • Chicken • Beets (limit 4 slices) • Swiss chard • Eggs • Bell peppers • Ta ro • Fish • Bokchoy • Tom a to • Lamb • Broccoli (limit ½ cup) • Turnip • Pork • Brussel sprouts • Water chestnuts • Shellfish (including prawns, • Butternut squash (limit ½ • Zucchini crab, shrimp, etc.) cup) • Tem pe h • Carrots Fruit • Tofu (firm, organic) • Cassava/yuca • Avocado (limit ¼) • Turkey • Celery (limit to 1 stick) • Banana (small, ripe is best) • Cherry tomatos • Blueberries Nuts & Seeds • Chili • Cantaloupe • Chives • Almonds • Cherries (limit 3) • Corn (half a cob) • Chestnuts • Cranberries • Cucumber • Chia seeds • Grapefruit • Eggplant • Flaxseeds • Grapes (10-15/serving) • Endive • Macadamias • Honeydew melon • Fennel • Nut-butter (e.g. Almond) • Kiwi • Ginger • Peanut butter • Lemon • Green beans • Peanuts • Lime • Green peas (limit ½ cup) • Pecans • Lychee (limit 5) • Kale • Pine nuts • Mandarin • Leeks • Psyllium • Orange • Lettuce • Pumpkin seeds • Papaya • Olives • Sesame seeds • Passion fruit • Parsnip • Sunflower seeds • Pineapple • Peas, cooked (limit 1⁄3 cup) • Walnuts • Plantain (green) • Pickles (without sugar) • Pomegranate (limit 1 cup) • Potato, white • Raspberries Dairy • Pumpkin (limit ½ cup) • Rhubarb • Radish Cheese (Organic) • Strawberries • Sauerkraut (limit ½ cup) • Tamarind • Brie • Scallions (green part only) • Ta n ge l o • Camembert • Seaweed (nori)

bellernutrition.com • Cheddar Drinks Cooking Oils, • Cream cheese (avoid if casein tolerated) • Coffee (no milk) Herbs and Spicing • Feta • Homemade Broth (veg or • Mozzarella other) • Oils (all generally • Parmesan • Orange juice (limit 1⁄3 cup) acceptable) • Tea (green, oolong, black, • Swiss • Herbs: Basil, Cilantro, rooibos) Coriander, Curry leaves, • Very small amounts of Milk (Organic) Fenugreek, Lemongrass, wine, gin, vodka, whiskey • Lactose-free (any lactose- Mint, Oregano, Parsley, • Water free dairy products) Rosemary, Tarragon, • Butter Thyme. • Ghee Condiments • Greek yogurt • Apple cider vinegar • Spices: Allspice, Black • Kefir • Balsamic vinegar (limit 2 pepper, Cardamom, Cocoa • Whipped cream tbsp) powder (unsweetened), • Chutney Chili powder, Cinnamon, Non-Dairy • Fish sauce Cloves, Cumin, Curry Alternatives • Mayonnaise (homemade powder, Fennel seeds, and store-bought organic Five spice, Mustard seeds, • Almond milk is best) Nutmeg, Paprika, Saffron, • Coconut milk (limit ½ cup) • Mustard Sea salt, Star anise, • Rice milk • Oyster sauce Turmeric. • Red wine vinegar Grains • Rice wine vinegar

• Buckwheat • Shrimp paste • Corn chips • Soy sauce • Gluten-free breads (made • Sun-dried tomatoes from oats, rice, corn, spelt • Sweet and sour sauce and potato flours) • Wasabi • Millet • Worcestershire sauce • Oat bran • Oats Sweets & • Polenta • Popcorn Sweetners • Quinoa • Coconut flour • Rice bran • Coconut sugar • Rice noodles • Dark chocolate (limit 1-2 • Rice: white and brown oz. daily) • Sorghum • Dried coconut • Sourdough (unsweetened) • Tapioca • Maple syrup • Stevia

bellernutrition.com High-FODMAP Foods

Vegtables • Lentils Sweets & • Peas, dried • Artichoke • Soybeans Sweetners • Asparagus • Any containing breading, • Agave syrup • Cabbage gravies, stocks, broth, • Artificial sweeteners • Cauliflower sauces or marinades • High-fructose corn syrup • Garlic, garlic powder prepared with unsafe • Honey • Jerusalem artichoke ingredients • Leeks • Isomalt • Mushrooms Nuts & Seeds • Mannitol • Okra • Molasses • Cashews • Onions, onion powder • Sorbitol • Hazelnuts • Raddichio • Sugar-free treats • Pistachios • Shallot • Xylitol • Soy nuts • Snow peas Drinks • Sugar snap peas Dairy • Sweet corn • Beer • Tomato sauces & paste • Buttermilk • Fruit juices • Custard • Port wines Fruits • Fresh cheese • Sodas • Ice cream • Sweet wines • Apples • Milk • Apricots • Ricotta • Blackberries Condiments • Sour cream • Cherries • Yogurt (if contains lactose • Salad dressings, sauces or • Dried fruits and fructose) marinades prepared with • Grapes (> 15/serving) unsafe ingredients • Mango • Nectarines Non-Dairy Misc. • Peach Alternatives • Gums • Pears • Cashew Milk • Persimmon • Carrageenan and other • Plum Grains thickeners or stabilizers • Watermelon • Barley Protein Foods • Chicory root • Inulin • Chickpeas • Rye • Beans • Wheat • Black-eyed peas

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