Holistic Approach to Wellness

FODMAP Food List

What are FODMAPS?

FODMAPs are a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives. FODMAPs include fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS), lactose and polyols (eg. sorbitol and mannitol).

 

High FODMAP foods to avoid or eat sparingly

Vegetables and Legumes

Garlic – avoid entirely if possible

Onions – avoid entirely if possible

Artichoke

Asparagus

Baked beans

Beetroot

Black eyed peas

Broad beans

Butter beans

Cauliflower

Celery – greater than 5cm of stalk

Kidney beans

Leeks

Mange Tout

Mushrooms

Peas

Savoy Cabbage

Soy beans

Split peas

Scallions / spring onions (bulb / white part)

Shallots

Fruit – fruits can contain high fructose

Apples

Apricots

Avocado

Blackberries

Cherries

Currants

Dates

Feijoa

Figs

Grapefruit

Lychee

Mango

Nectarines

Peaches

Pears

Persimmon

Plums

Pomegranate

Prunes

Raisins

Tinned fruit in apple / pear juice

Watermelon

Meats, Poultry and Meat Substitutes

Chorizo

Sausages

Processed meat – check ingredients

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

Wheat (gluten) containing products (be sure to check labels):

Biscuits

Breadcrumbs

Cashews

Cakes

Croissants

Crumpets

Egg noodles

Muffins

Regular noodles

Pastries

Pasta made from wheat

Sourdough

Udon noodles

Wheat bread

Wheat cereals

Wheat flour

Wheat rolls

Wheatgerm

Barley

Bran cereals

Couscous

Gnocchi

Muesli

Pistachios

Rye

Semolina

Condiments, Sweets, Sweeteners and Spreads

Agave

Fructose

Gravy, if it contains onion

High fructose corn syrup (HFCS)

Honey

Milk chocolate

Relish

Stock cubes

Sugar free sweets containing polyols – usually ending in -ol or isomalt

Inulin

Isomalt

Maltitol

Mannitol

Sorbitol

Xylitol

Drinks

Beer – Limit to one bottle

Dandelion tea

Fruit and herbal teas with apple added

Fruit juices in large quantities

Fruit juices made of apple, pear, mango

Orange juice in quantities over 100ml

Rum

Sodas containing High Fructose Corn Syrup (HFCS)

Soy milk made with soy beans – commonly found in USA

Sports drinks

Tea, fennel

Tea, chamomile

Tea, oolong

Wine – Limit to one glass

Dairy Foods

Buttermilk

Cream cheese

Cream

Custard

Gelato

Ice cream

Milk – cow, goat and sheep

Sour cream

Yoghurt – including Greek yogurt

 

Low FODMAP foods

If quantities are given these are the highest amount allowed and as a nutritionist I am putting an * next to foods with my notes

Also eat organic as much as possible to avoid toxins and GMO’s.

* Keep in mind some foods on this list of allowed on FODMAP may be problematic for you. Work with a nutritionist to customize your diet.

Vegetables and Legumes

Alfalfa

Bamboo shoots

Bean sprouts

Bok choy

Broccoli – eat small amounts

Brussel sprouts – 1 serving of 2 sprouts

Butternut squash – 1/4 cup

Cabbage –  1 cup per serving

Carrots

Celery –  2 inch stalk

Collard greens

Corn / sweet corn- if tolerable and only in small amounts – 1/2 cob

Chick peas – 1/4 cup

Chilli – if tolerable

Chives

Cucumber

Eggplant

Fennel

Green beans

Green pepper (green bell pepper)

Ginger

Kale

Leek leaves

Lentils – in small amounts

Lettuce

Okra

Olives

Parsnip

Radish

Red peppers (red bell pepper)

Potato

Pumpkin

Pumpkin, canned – 1/4 cup

Scallions / spring onions (green part)

Seaweed (nori)

Swish Chard

Spaghetti squash

Spinach, baby

Squash

Sweet potato – 1/2 cup

Tomato – avoid cherry tomato

Turnip

Yam

Zucchini

Fruit

Bananas

Blueberries

Boysenberry

Cantaloupe

Cranberry

Clementine

Dragonfruit

Grapes

Honeydew and Galia melons

Kiwifruit

Lemon including lemon juice

Lime

Mandarin

Orange

Passion fruit

Paw paw

Papaya

Pineapple

Raspberry

Rhubarb

Strawberry

Tangelo

Meats, Poultry and Meat Substitutes

Chicken

Beef

Lamb

Pork

Prosciutto

Quorn, mince * meatless option but contains gluten

Turkey

Cold cuts / deli meat / cold meats such as ham and turkey breast

Fish and Seafood 

* Wild Caught is Best

Canned tuna

Fresh fish

Salmon

Cod

Haddock

Plaice

Trout

Seafood (ensuring nothing else is added) e.g.

Crab

Lobster

Shrimp

Mussels

Oysters

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes 

Wheat free or gluten free breads

Bread made from oats, rice, corn, and potato flours

Wheat free or gluten free pasta

Buckwheat noodles

Rice noodles

Porridge and oat based cereals

Cornflakes – 1/2 cup

Rice bran

Rice Krispies

Almonds – max of 15

Amaranth

Brazil nuts

Buckwheat

Buckwheat flour

Brown rice / whole grain rice

Cornflour / maize

Crispbread

Corncakes

Coconut – milk, cream, flesh

Corn tortillas, 3 tortillas

Hazelnuts – max of 15

Macadamia – max of 10

Millet

Oats

Oatcakes

Peanuts

Pecans – max of 15

Pine nuts – max of 15

Polenta

Popcorn

Potato chips, plain

Potato flour

Pumpkin seeds – max of 1 – 2 tbsp

Quinoa

Rice cakes

Rice crackers

Rice flour

Sesame seeds – max of 1 – 2 tbsp

Sunflower seeds – max of 1 – 2 tbsp

Sorgum

Tortilla chips

Walnuts – max of 10

White rice

Barbecue sauce * read labels for gluten and HFCS

Chocolate, dark

Chutney, 1 tablespoon

Fish sauce

Garlic infused oil

Jam / jelly, strawberry

Ketchup (USA) – 1 TBSP

Maple syrup

Marmalade

Mayonnaise – ensuring no garlic or onion in ingredients

Mustard

Olive oil

Oyster sauce

Pesto sauce – less than 1 tbsp

Peanut butter

Saccharine

Soy sauce * has glulten so look for coconut aminos or Braggs liquid aminos

Stevia

Sweet and sour sauce

Sugar – also called sucrose * limit

Tomato sauce (outside USA) – 2 TBSP

Vegemite * contains yeast which is an irritant

Vinegar, balsamic – less than 2 tbsp

Vinegar, rice wine

Worcestershire sauce

Drinks

Alcohol – is an irritant to the gut, limited intake advised:

Beer – limited to one drink

Clear spirits such as Vodka – limit to one drink

Wine – limited to one drink

Coffee, espresso, regular or decaffeinated, black – limit to one cup

Fruit juice, 4 oz and safe fruits only

Lemonade – in low quantities

Soya milk made with soy protein

‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation

Tea, black

Tea, chai, weak

Tea, fruit and herbal, weak – ensure no apple added

Tea, green

Tea, peppermint

Tea, white

Water * drink half your body weight in ounces per day to help detox

Dairy Foods and Eggs

Butter

Cheese, brie

Cheese, camembert

Cheese, cheddar

Cheese, cottage

Cheese, feta

Cheese, goat / chevre

Cheese, mozzarella

Cheese, ricotta – 2 tablespoons

Cheese, swiss

Dairy free chocolate pudding

Eggs

Lactose free milk

Lactose free yoghurt

Margarine

Oat milk

Parmesan cheese

Rice milk

Sorbet

Soy protein (avoid soya beans)

Swiss cheese

Tempeh

Tofu

Whipped cream

Cooking ingredients, Herbs and Spices

Herbs: Basil, Cilantro, Coriander, Mint, Oregano, Parsley, Rosemary, Tarragon, Thyme

Spices: All spice, Cinnamon, Cumin, Five spice, Paprika, Turmeric

Baking powder

Baking soda

Cocoa powder

Gelatine

Ghee

Salt

Oils such as coconut

 

* Keep in mind some foods on this list of allowed on FODMAP may be problematic. Work with a nutritionist to customize your diet.