FODMAP FOOD LIST Want to determine your triggers of IBS? We’d LOVE to help you! Sign up to The FODMAP Challenge HERE and use the code ‘fodmapfoodlist’ for 10% off! *Please note all food data listed in this resource is based on information from the Monash University Low FODMAP App and was correct at time of publishing. We endeavour to keep this resource as up to date as possible, however given the fast- paced nature of research, and changing FODMAP of some foods there may occasionally be a discrepancy. Introduction to the Low FODMAP Diet Research shows that following a diet that is low in FODMAPs can help relieve symptoms of irritable bowel syndrome (IBS). FODMAPs are sugars that are found in food and are poorly absorbed in people with IBS. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. They act as a food source to bacteria that live in the large intestine. When they are not absorbed properly, they are fermented. This can result in bloating, flatulence, abdominal pain, diarrhoea, constipation, nausea and other gastrointestinal symptoms. It is important to remember that high FODMAP foods are not always the only culprit for IBS symptoms. Consider being aware of your reaction to fatty foods, caffeine, alcohol, fibre (excess or lack of), medications and stress, which may also influence your symptoms. What are FODMAPs? Oligosaccharides Fructans, which mostly comes from wheat products and some vegetables. It also includes inulin (a type of fibre), which is often added to yoghurt, and fructo-oligosaccharides, which are found in packaged foods. Fructans are poorly absorbed by all individuals, we just differ in the amount our body can tolerate them. Galacto-oligosaccharides (GOS), are found in legumes. The technical names are raffinose and stachyose. As with fructans, we all have trouble absorbing GOS. Disaccharides Lactose, which naturally occurs in varying amounts in milk and milk products. People vary in the amount of lactose they can absorb. Monosaccharides Fructose, often referred to as 'fruit sugar’. It is naturally present in all fruits, and also in many other foods. It is usually only a problem if the food contains more fructose than glucose, or if too much is eaten at once. Polyols Includes sorbitol, mannitol, maltitol, xylitol. They occur naturally in some fruits and vegetables and are also in artificial sweeteners. Food packaging with artificial sweetener as an ingredient will often state ‘excess consumption may have a laxative effect’. Polyols are only partially absorbed by everyone. It is important to remember that some foods contain more than one type of FODMAPs. FRUIT Fruit to include Acai powder (20g) Cumquat • Orange Ackee, tinned in brine Dragon fruit • Papaya Banana chips, dried (30g) Durian • Passionfruit Banana, common (unripe) Grapes • Pear, prickly Banana, sugar (firm) Guava, ripe • Pineapple (fresh) Blueberries (<1/4 cup) Kiwi fruit • Plantain Breadfruit Lemon • Rockmelon (<3/4 cup) Carambola (star fruit) Lime • Rhubarb Clementine Mandarin • Strawberry Coconut fresh (<2/3 cup) Mangosteen • Tamarind Coconut shredded, dried (<1/2 Mixed peel, citrus fruits (<1/3 cup) cup) Fruit to avoid Excess Fructose Excess Oligos (fructan/GOS) Excess Polyols Apple Apricot (sorbitol, mannitol) Banana, sugar (ripe) Banana, common (ripe) Apple Boysenberry Cranberries, dried Apricot Cherry Custard apple Avocado Feijoa Dates Blackberries Figs, fresh Figs, dried Cherry Guava Goji berries (dried) Longan Jackfruit (freeze dried) Grapefruit Lychee Mango Jackfruit (freeze dried) Nectarine Mangosteen (freeze dried) Longan Peach Peaches (canned) Mangosteen (freeze dried) Pear Pear Honeydew melon Plum Sultanas Nectarine Prunes Tamarillo Paw paw (dried) Watermelon Watermelon Peach (white) Persimmon Pineapple (dried) Plum Pomegranate Prunes Rambutan Sultanas Watermelon VEGETABLES Vegetables to include (in most cases 75g serve is low FODMAP) • Alfalfa • Corn, baby, canned • Artichoke hearts, canned • Corn, creamed, canned • Bamboo shoots • Cornichons • Bean sprouts • Cucumber • Beans, green • Daikon, white • Beetroot, canned (<1/2 cup) • Edamame • Beetroot, pickled • Eggplant • Spinach • Bok choy • Endive, leaves • Squash • Broccoli, heads only or whole • Fungus, white back black, dried • Swede • Broccolini, stalks only • Galangal • Sweet potato • Cabbage, common/red • Gherkins in vinegar • Swiss chard • Callaloo, tinned in brine • Ginger, root • Taro • Capsicum, red • Heart of Palms, canned • Tomatillo • Capsicum, green (<1/2 cup) • Jalapeño, pickled • Tomato • Carrot • Jicama • Turnip • Cassava • Kale • Water chestnuts • Celeriac • Kohlrabi • Witlof • Chicory leaves • Leak, leaves (<2/3 cup) • Yam • Chilli (<11cm long) • Lettuce • Zucchini (<1/3 cup, • Chinese broccoli • Lotus root, frozen chopped) • Chinese cabbage • Mushrooms, Champignons, • Cho cho canned • Choy sum • Mushrooms, oyster • Chrysanthemum greens • Okra • Collard greens • Olives • Corn truffle • Onion, spring and scallion, green tops only • Onions, pickled, large • Parsnip • Potato • Pumpkin, Japanese/ Kabocha • Pumpkin, canned • Radish • Red cabbage, fermented • Rocket • Seaweed • Silverbeet • Snakebean • Spaghetti squash Vegetables suitable in small amounts (Best avoided in elimination/challenge phases) Excess Fructose Excess Oligos (fructan/GOS) Excess Polyols (sorbitol, • Sundried tomatoes (3 • Beetroot (2 slices) mannitol) pieces) • Butternut pumpkin (1/3 cup) • Butternut pumpkin (1/3 • Sugar snap peas (4 pods) • Brussel sprouts (2 sprouts) cup) • Cabbage, savoy (1/2 cup) • Corn (1/2 cob) • Green peas, canned (1/2 cup) • Fennel (1/2 cup) • Fennel (1/2 cup) • Leek, leaves (2/3 cup) • Snow peas (5 pods) • Snow peas (5 pods) • Yucca root (1/2 cup) Vegetables to avoid Excess Fructose Excess Oligos (fructan/GOS) Excess Polyols (sorbitol, • Artichoke, Jerusalem • Artichoke, globe mannitol) • Asparagus • Artichoke, Jerusalem • Cauliflower • Black garlic • Asparagus • Celery • Chilli, chipotle, dried • Bitter melon • Kimchee • Lotus root, dried • Black garlic • Mange tout • Corn kernels, canned • Mushrooms • Garlic • Sauerkraut • Leek, bulb • Lotus root, dried • Mange tout • Mushrooms • Onion, all • Spring onion (white part) BREAKFAST CEREALS Breakfast cereals to include • Amaranth, puffed (<1/4 cup) • Buckwheat flakes, cooked (<1/2 cup) • Buckwheat groats • Corn flakes, GF • Quinoa flakes • Rice Flakes Examples: Freedom Foods Active Balance, • Oat flakes (<1/2 cup) Table of Plenty Balance + Fruit Free, • Oat groats (<1/4 cup) Carman’s Original Fruit Free Muesli, • Oats (<½ cup) Carman’s Super Berry Cranberry, Blueberry • Oats, quick (<1/4 cup) and Goji Muesli, Carman’s Crispy Deluxe • Rice, puffed (<1/2 cup) Almond & Maple Gluten Free Muesli, • Weet-bix, GF Kellogg’s cornflakes, Gluten Free Weet-Bix. Breakfast cereals to avoid Various FODMAPs All cereals made with wheat and those that have dried fruit or have fruit juice/honey/golden syrup/agave as a sweetener. BREAD Bread to include Gluten free and wheat flour free varieties: Examples: Schar, Naturis Organic bread spelt bread (Spelt Sourdough, Wholemeal, Chia & spelt sourdough Sunflower seeds), COBS Bread LowFOD millet bread loaf, Pure Life Bakery (Organic Sprouted, corn bread Khorasan, Spelt), Brumby’s Bakery (Quinoa and Linseed low FODMAP loaf, Quinoa and Linseed low FODMAP rolls) Baker’s Breads to avoid delight LowFOD Excess Wheat Fructans White, wholemeal, multigrain, naan or roti, rye bread, pumpernickel, raisin toast *Always check the ingredients when purchasing to ensure these are still low FODMAP at the time of purchase. Look out for high FODMAP flours in the ingredients list. GRAINS Grains to include • Amaranth, puffed grain (<1/4 cup) • Noodles (brown rice, kelp, rice, soba, • Bran, oat unprocessed vermicelli) • Bran, rice unprocessed • Oats • Buckwheat flakes, cooked • Pasta (GF, quinoa) • Buckwheat groats • Polenta • Cous cous, gluten free, made from maize • Quinoa flour • Rice • Flour (arrowroot, buckwheat, corn, gluten • Sago free plain, green banana, maize, millet, • Samp quinoa, rice, sorghum, teff, yam) • Starch (maize, potato, tapioca) • Millet • Tortillas (corn) • Wonton wrappers Grains suitable in small amounts (Best avoided in elimination/challenge phases) • Burghul (<1/4 cup, cooked) • Buckwheat kernels (1/8 cup cooked) • Noodles, egg (<1/2 cup) • Pasta, chickpea (<1 cup) Grains to avoid Excess Oligos (Fructan/GOS) • Almond meal • Noodles (wheat) • Barley • Pasta (spelt, wheat) • Bran, wheat, processed/unprocessed • Rye, sprouted • Cous cous • Spelt kernels • Flours (chestnut, wheat, amaranth, barley, • Semolina coconut, einkorn, emmer, lupin, rye, spelt) • Wheat • Freekeh DAIRY/ ALTERNATIVES Dairy/alternatives to include • Almond milk • Canned coconut milk for cooking (<60g) • Cheese, 40g serve (Comte, Gruyere, Manchego, Monterey Jack, Queso Fresco, Brie, Cheddar, Colby style, cottage, cream, feta, goat, haloumi, Havarti, mozzarella, • Milk powder, coconut pecorino style, quark, ricotta, camembert, • Rice milk soy, swiss) • Soy milk (So good, Sanitarium) • Coconut milk (So good, Sanitarium) • Soy milk (Soy protein) • Cream, regular fat (<1.5 tbs) • Sour cream (2tbs) • Hemp milk (<1/2 cup) • Quark (2tbsp) • Lactose-free milk • Quinoa milk Lactose-free probiotic yoghurt, kefir (Table • Whipped cream (1/2 cup) of Plenty) • Yoghurt, coconut • Macadamia milk • Yoghurt, lactose free Dairy/alternatives to avoid Excess Lactose • Buttermilk • Milk, evaporated • Cheese, garlic and herb creamy soft • Milk, sweetened, condensed cheese • Oat milk • Coconut milk • Soy