Included in this section you will find a low-FODMAP foods list containing all the delicious foods you can incorporate into your low-FODMAP diet every day. Serving sizes have been listed next to each food. Remember to balance your plate with fruit (1 serving per meal), vegetables, protein, grains, as well as nuts and/or seeds. You can also download a printable Low-FODMAP Grocery List. (www.FODMAPlife.com)
Following the low-FODMAP foods list you will find the high-FODMAP foods list.
If you have undergone hydrogen breath testing and your doctor has confirmed that you do not have an issue with malabsorption of lactose, fructose, and/or polyols, you will not have to avoid those FODMAPs in any phase of the diet. Without that testing, you should avoid all high-FODMAP foods during the Elimination Phase.
During the Challenge Phase you will choose from the high-FODMAPs list to re-challenge your tolerance levels one FODMAP at a time. This is one of the best phases of the diet because it can finally enable you to truly know which FODMAPs have been causing the most discomfort, however many years it has been for you. From that knowledge, you will reintroduce FODMAPs that your gut can tolerate, creating a modified low-FODMAP diet you can follow long-term. Knowing the type of FODMAPs, which combination of FODMAPs and the overall load (total amount or threshold) of FODMAPs you can have can empower you and your gut to be happier and healthier.
Please note: In the first parentheses you will see the low-FODMAP serving size for each food. If you see any food listed as moderate, in the second parentheses the type of FODMAP it contains is listed in moderate amounts. It is also noted whether intake should be limited or avoided. If a food has only one amount in parentheses (like Boysenberry) it means there are no low-FODMAP servings for the food. As always, FODMAPs affect everyone differently, so it's important to keep a food and symptom diary to record any symptoms experienced from food or stress. The FODMAP Life food and symptom diary also helps you to keep track of bowel movements and other possible triggers, aside from food.
Avocado
(one 1⁄8 slice of whole avocado)
Banana, ripe (1 medium)
Banana, dried (10 chips)
Blueberries
(20 berries)
Boysenberry (5 berries, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
Breadfruit (1⁄2 fruit)
Cantaloupe (1⁄2 cup)
Cherries (3, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
Cranberry (1 tablespoon dried no sugar added) (2 tablespoons, moderate)
Clementine (1 medium)
Coconut (1⁄2 cup) (1 cup moderate)*contains moderate amounts of polyol-sorbitol. Limit intake.
Dragon fruit (1 medium)
Durian (2 segments)
Grapes (1 cup)
Grapefruit
(1⁄2 medium, moderate)*contains moderate amounts of oligos-fructans. Limit intake.
Kiwi
(2 small, peeled)
Lemon
(1 small)
Lime
(1 small)
Longon
(5)
Orange, Mandarin (2 small, peeled)
Orange, Navel (1 medium)
Melon, Honeydew
(1⁄2 cup)
Passionfruit
(1 whole pulp)
Papaya (a.k.a. Paw paw–1 cup, chopped)
Pear, prickly
(1 medium)
Pineapple
(1 cup, chopped)
Plantain (1 medium, peeled)
Pomegranate
(1⁄4 cup seeds)
Rambutan
(2)
Raspberry
(10 berries)
Rhubarb
(1 cup, chopped)
Star fruit
(a.k.a. Carambola, 1 medium)
Strawberry
(10 medium, chopped)
Tamarind (4 fruits)
Artichoke hearts (canned 1⁄8 cup hearts)
Asparagus (1 spear, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
Bean sprouts (1⁄2 cup)
Beans, green (12 beans)
Beetroot (2 slices) (3 slices, moderate) *contains moderate amounts of oligos-fructans and GOS. Limit intake.
Bell pepper green/red (1⁄2 cup)
Bok choy (1 cup)
Broccoli (1⁄2 cup) (2⁄3 cup, moderate) *contains moderate amounts of polyol-sorbitol. Limit intake.
Brussels sprouts (2 sprouts)
Butternut squash (1⁄4 cup diced) (1⁄2 cup diced, moderate) *contains moderate amounts of polyols-mannitol and oligos-GOS. Limit intake.
Cabbage, red/common (1 cup)
Callaloo (tinned in brine, 4 pieces)
Carrot (1 medium)
Cassava (1⁄2 cup diced)(3⁄4 cup diced, moderate) *contains moderate amounts of oligos-GOS. Limit intake.
Celeriac (1⁄2 medium stalk)
Celery (1⁄4 medium stalk) (1⁄2 medium, moderate) *contains moderate amounts of polyols-mannitol. Avoid moderate amount if you malabsorb mannitol.
Chicory leaves (1⁄2 cup)
Chili green/red (11cm long)
Chives (1 tablespoon)
Cho cho (1⁄2 cup)
Choko (1⁄2 cup diced)
Choy sum (1 cup chopped)
Collard greens (1 cup chopped)
Corn, sweet (1⁄2 cob) (3⁄4 cob moderate) *contains moderate amounts of oligos-GOS and polyol-sorbitol. Limit intake.
Cucumber, common (1⁄2 cup)
Eggplant (1⁄2 cup)
Endive (4 leaves)
Fennel (1⁄2 cup bulb)
Gai Lan (1 cup chopped)
Galangal (1 × 3.5 cm piece)
Ginger root (1 teaspoon)
Kale (1 cup chopped)
Karela (1⁄4 sliced, moderate) *contains moderate amounts of oligos-GOS. Limit intake.
Leek (1⁄2 leek)
Leek (1⁄2 cup chopped leaves)
Lettuce, all (1 cup)
Olives green/black (15 small)
Parsnip (1⁄2 cup)
Seaweed, nori (2 sheets)
Sweet potato (1⁄2 cup) (3⁄4 cup, moderate) *contains moderate amounts of polyol-mannitol. Avoid if you malabsorb mannitol.
Potato (1 medium)
Pumpkin, butternut (1⁄4 cup) (1⁄2 cup diced, moderate) *contains moderate amounts of polyols-mannitol and oligos-GOS. Limit intake.
Pumpkin, canned (1⁄4 cup) (1⁄2 cup moderate) *contains moderate amounts of oligos-fructans and GOS. Limit intake.
Pumpkin, jap (1⁄2 cup diced)
Radish (2)
Silverbeet (1 cup chopped)
Spaghetti squash (cooked, 1 cup)
Spinach, baby (1 cup)
Squash (2 squash)
Swiss chard (1 cup chopped)
Taro (1⁄2 cup diced)
Tomato, canned (1⁄2 cup)
Tomato, cherry (4)
Tomato, common (1 small)
Tomato, roma (1 small)
Tomato, sun-dried (4 pieces)
Turnip (1 cup diced)
Water chestnuts (1⁄2 cup sliced)
Witloof (4 leaves)
Yam (1 cup diced)
Zucchini (1⁄2 cup chopped)
Almonds (up to 10)
Chestnuts (20 boiled)
Hazelnuts (up to 10) (20 nuts moderate) *contains moderate amounts of oligos-GOS and fructans. Limit intake.
Linseed, sunflower, almond mix (1 tablespoon)
Macadamia (20)
Mixed nuts (18 assorted nuts)
Brazil nuts (10)
Peanuts (32)
Pecans (10 halves)
Pine nuts (1 tablespoon)
Chia seeds (black/white 2 tablespoons)
Egusi seeds (2 tablespoons) (3 tablespoons moderate) *contains moderate amounts of oligos-fructans and GOS. Limit intake.
Poppy seeds (black/white 2 tablespoons)
Pumpkin seeds (2 tablespoons)
Sesame seeds (1 tablespoon)
Sunflower (2 teaspoons, hulled)
Walnuts (10 halves)
Nut or seed butters (2 tablespoons)
Butter beans, canned (1⁄4 cup) (3 tablespoons moderate) *contains moderate amounts of oligos-GOS. Limit intake.
Chana dal, boiled (1⁄2 cup)
Chickpeas, canned (1⁄4 cup) (1⁄2 cup moderate) *contains moderate amounts of oligos-GOS. Limit intake.
Lentils, canned (1⁄2 cup)
Lentils, green and red, boiled (1⁄4 cup) (1⁄2 cup moderate) *contains moderate amounts of oligos-GOS and fructans. Limit intake.
Lima beans, boiled (1⁄4 cup) (1⁄3 cup moderate) *contains moderate amounts of oligos-GOS and fructans. Limit intake.
Mung beans, boiled (1⁄4 cup)
Urad dal, boiled (1⁄2 cup)
Mince, quorn (75g, 21⁄2 oz.)
Tempeh, plain (1 slice 100g)
Tofu, plain (2⁄3 cup, cubed)
Almond milk (1 cup)
Coconut milk, canned (1⁄2 cup)
Coconut (UHT—ultra high temperature) (1⁄2 cup) (150 ml, moderate)
Oat milk (1⁄8 cup)
Hemp milk (1 cup)
Soy milk (soy protein 1 cup)
Soya milk unsweetened (hulled soya beans) (1⁄4 cup) (1⁄2 cup moderate) *contains moderate amounts of oligos-GOS. Limit intake.
Brie (2 wedges)
Camembert (2 wedges)
Cheddar (2 slices)
Colby (2 slices)
Cottage (4 tablespoons)
Cream cheese (2–4 tablespoons moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Feta (1⁄2 cup crumbled)
Goat (1⁄2 cup crumbled)
Haloumi (2 slices)
Havarti (2 slices) (4 slices moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Mozzarella (1⁄2 cup grated)
Pecorino (1⁄2 cup grated)
Ricotta (2 tablespoons) (4 moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Swiss (2 slices)
Cream, pure (regular 1⁄4 cup, moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Ice cream (1 scoop moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Sour cream (1⁄4 cup moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Whipped cream (1⁄2 cup)
Yogurt, lactose-free (6 ounces, about 1 small tub)
Yogurt, lactose-free, strawberry (6 ounces, about 1 small tub)
Yogurt, lactose-free, vanilla flavored (3 ounces, about 1⁄2 tub) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Chocolate, dark (5 squares/30g)
Chocolate, milk (1 fun size bar) (5 squares moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Chocolate, white (1 fun size bar) (5 squares moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Jaggery (Sri Lanka 1⁄2 tablespoon)
Stevia powder (2 sachets)
Sugar, brown (1 tablespoon)
Sugar, palm (1 tablespoon)
Sugar, raw (1 tablespoon)
Sugar, white (1 tablespoon)
Maple syrup (2 tablespoons)
Rice malt syrup (1 tablespoon)
Treacle, coconut (1⁄2 tablespoon) (1 tablespoon moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Butter (1 tablespoon)
Dairy blend 70% butter, 30% oil (1 tablespoon)
Margarine (1 tablespoon)
Mayonnaise low and regular fat (2 tablespoons)
Avocado oil (1 tablespoon)
Canola oil (1 tablespoon)
Coconut oil (1 tablespoon)
Olive oil (1 tablespoon)
Extra-virgin olive oil (1 tablespoon)
Peanut oil (1 tablespoon)
Rice bran oil (1 tablespoon)
Sesame oil (1 tablespoon)
Sunflower oil
Vegetable oil (1 tablespoon)
Beef (1 small fillet)
Chicken (1 small fillet)
Eggs (2)
Fish (100g cooked)
Kangaroo (1 small fillet)
Lamb (1 small fillet)
Pork (1 small fillet)
Prawns, peeled (10)
Salmon, plain, canned in brine (105g drained)
Sardines, plain, canned in oil (110g drained)
Tuna, plain, canned in brine (185g drained)
Tuna, plain, canned in oil (185g drained)
Amaranth, puffed (1⁄4 cup)
Flakes of corn (gluten-free, 1 cup)
Granola made with honey (1⁄4 cup)
Quinoa flakes (1 cup)
Rice flakes (1⁄4 cup)
Rice, puffed/popped (1⁄2 cup)
Oats, quick-cooking, dry (1⁄4 cup)
Bourghal, cooked (1⁄4 cup)
Bran, oat, unprocessed (2 tablespoons)
Bran, rice, unprocessed (2 tablespoons)
Bran, wheat, processed (1⁄2 tablespoon)(3⁄4 tablespoon) *contains moderate amounts of oligos-fructans. Limit intake.
Bran, wheat, unprocessed (1⁄2 tablespoon)
Buckwheat groats, cooked (U.S., 3⁄4)
Buckwheat kernels, cooked (1⁄8 cup) (1⁄4 cup moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Couscous, rice, corn, cooked (1⁄4 cup) (1⁄3 cup moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Millet, hulled, cooked (1 cup)
Noodles, rice stick, cooked (1 cup)
Pasta, gluten-free, cooked (1 cup)
Pasta, quinoa, cooked (1 cup)
Pasta, spelt, cooked (1⁄2 cup) (2⁄3 cup moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Pasta, wheat, cooked (1⁄2 cup) (2⁄3 cup moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Polenta, cornmeal, cooked (1 cup)
Quinoa, black, red, white, cooked (1 cup)
Rice, basmati, cooked (1 cup)
Rice, brown, white, cooked (1 cup)
Bar, granola, oat and honey (1 bar moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Biscuit/cookie, chocolate chip (1) (11⁄2 biscuits moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Biscuit, chocolate coating, cream filled (1) (2 moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Biscuit, savory plain or wholemeal (2)
Biscuit, shortbread (1) (2 moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Biscuit, sweet, plain (2)
Chips, corn, plain (small packet)
Chips, potato, plain (small packet), if on a gluten-free diet, look for gluten-free
Chips, potato straws, salted (small packet), if on a gluten-free diet, look for gluten-free
Corn thins, flavored, sour cream and chives (1)
Crackers, saltines (U.S., 5)
Pretzels (1⁄2 cup rings)
Rice cakes, flavored, sour cream and chives (1)
Rice cakes, plain (2)
Gluten-free (2 slices)
Gluten-free, white (2 slices)
Gluten-free, wholemeal (2 slices)
Gluten-free high fiber (U.S., 1 slice) (2 slices moderate) *contains moderate amounts of excess fructose. Limit intake.
Gluten-free, multigrain (U.S., 1 slice) (11⁄2 slices moderate) *contains moderate amounts of excess fructose. Limit intake.
Gluten-free, multi-grain, sprouted (1 slice) (2 slices moderate) *contains moderate amounts of excess fructose. Limit intake.
Multi-grain, sprouted (U.S., 1 slice)
Millet (2 slices)
Rice chia, gluten-free (1 slice) (2 slices moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Sourdough, oat (1 slice) (2 slices moderate) *contains moderate amounts of oligos-fructans and GOS. Limit intake.
Sourdough, 100% spelt (2 slices)
Spelt, 100% spelt flour (1 slice moderate) *contains moderate amounts of excess fructose. Limit intake.
Wheat, white (1 slice) (11⁄2 slices moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Wheat, white, sourdough (2 slices)
Wheat, wholegrain (1 slice moderate) *contains moderate amounts of excess fructose. Limit if you malabsorb fructose.
Wheat, wholemeal (1 slice) (11⁄2 slices) *contains moderate amounts of oligos-fructans. Limit intake.
Wheat, wholemeal, sourdough (2 slices)
Tortillas, corn (2)
Wheat-free, gluten-free (read labels for any FODMAPs)
Almond, meal (1⁄4 cup)
Flour, buckwheat (2⁄3 cup)
Flour, buckwheat, wholemeal (2⁄3 cup)
Flour, corn (2⁄3 cup)
Flour, maize (2⁄3 cup)
Flour, millet (2⁄3 cup)
Flour, quinoa (2⁄3 cup)
Flour, rice (2⁄3 cup)
Flour, rice, roasted (2⁄3 cup)
Flour, sorghum (2⁄3 cup)
Flour, spelt, organic, sieved (2⁄3 cup)
Flour, teff (2⁄3 cup)
Flour, yam, pounded (2⁄3 cup)
Starch, maize (2⁄3 cup)
Starch, potato (2⁄3 cup)
Starch, tapioca (2⁄3 cup)
Fruit or Vegetable Beverages
Coconut water, fresh (100 ml) (163ml moderate) *contains moderate amounts of polyol-sorbitol and oligos-fructans. Limit intake.
Coconut water, packaged (100 ml) (150ml moderate) *contains moderate amounts of polyol-sorbitol. Limit intake.
Cranberry (1 glass/250 ml)
Orange, 99% blend, reconstituted, fresh (1⁄2 glass/125 ml) (3⁄4 glass moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
Vegetable blend, tomato juice base (1 glass/200 ml)
Coffee
*Caffeine when consumed in excess can also aggravate the gut and trigger symptoms. Remember caffeine is also present in chocolate.
Espresso, decaf with low-FODMAP milk (1 shot/30 ml)
Espresso, decaf, black (2 shots/60 ml)
Espresso, regular with low-FODMAP milk (1 shot/30 ml)
Instant, decaf with low-FODMAP milk (2 teaspoons and 100 ml milk)
Instant, decaf, black (2 teaspoons)
Instant, regular with low-FODMAP milk (2 teaspoons and 100 ml milk)
Instant, regular, black (2 teaspoons)
Tea
*Caffeine when consumed in excess can also aggravate the gut and trigger symptoms. Remember caffeine is also present in chocolate.
Black, strong with cow’s milk (250 ml)
Black, strong with low-FODMAP milk (250 ml)
Black, strong with soy milk—soy beans (180 ml moderate) *contains moderate amounts of oligos–fructans and GOS. Limit intake.
Black, strong with water (180 ml) (250ml moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Black, weak with water (250 ml)
Black, weak with cow’s milk (250 ml)
Black, weak with low-FODMAP milk (250 ml)
Black, weak with soymilk (soy beans) (250 ml)
Chai, weak with water (250 ml)
Chai, strong made with water (180 ml moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Chai, strong made with low-FODMAP milk (180 ml moderate) *contains moderate amounts of oligos-fructans and GOS. Limit intake.
Chai, weak with cow’s milk (250 ml)
Chai, weak with low-FODMAP milk (250 ml)
Chai, weak with soymilk (soy beans) (180 ml) (250 ml moderate) *contains moderate amounts of oligos-GOS. Intake should be avoided.
Chamomile, weak made with water (180 ml moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Dandelion, weak with water (250 ml)
Dandelion, strong with water (180 ml) *contains moderate amounts of oligos-fructans. Limit intake.
Green, strong with water (250 ml)
Herbal, weak with water (180 ml) (250 ml moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Peppermint, strong with water (250 ml)
White, strong made with water (250 ml)
Alcohol
*Alcohol is an irritant to the gut. It is allowed on the low-FODMAP diet, however, consider having just one glass, and limit consumption for the entirety of the diet.
Wine—Red, Sparkling, Sweet, White, Dry – (1⁄2 glass/75 ml to 1 glass/150 ml)
Beer—(1⁄2 can/188 ml) or (1 can/375 ml)
Gin—(1⁄2 serving/15 ml) or (1 serving/30 ml)
Vodka—(1⁄2 serving/15 ml) or (1 serving/30 ml)
Whiskey—(1⁄2 serving/15 ml) or (1 serving/30 ml)
Chocolate Beverages
Cacao powder (2 heaped teaspoons)
Carob powder (1 heaped teaspoon) (11⁄2 heaped tablespoons moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Cocoa powder (2 heaped teaspoons)
Drinking chocolate 23% cocoa powder (2 heaped teaspoons)
Drinking chocolate 60% cocoa powder (2 heaped teaspoons)
Drinking chocolate 70% cocoa powder (2 heaped teaspoons)
Malted, chocolate flavored beverage (1.5 heaped teaspoons) (3 heaped teaspoons moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Other Beverages
Protein supplement, plant based (U.S., 1 sachet)
Sauces and Spreads
Asafoetida/Asafetida Powder/Hing (*wheat-free 1⁄4 teaspoon)
Barbecue sauce (2 tablespoons)
Cream sauce, pasta (1⁄4 cup moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Fish sauce (1 tablespoon)
Ketchup with HFCS (U.S., 1 sachet) (11⁄2 sachets moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Ketchup with sucrose (U.S., 1 sachet) (11⁄2 sachets moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Miso paste (2 sachets)
Oyster sauce (1 tablespoon)
Pesto sauce (1⁄2 tablespoon) (1 tablespoon moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Quince paste (1⁄2 tablespoon) (1 tablespoon moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Shrimp paste (2 teaspoons)
Soy sauce (2 tablespoons)
Sweet and sour sauce (2 tablespoons)
Tamarind paste (Sri Lanka 1⁄2 tablespoon)
Tomato sauce (2 sachets)
Balsamic vinegar (1 tablespoon) (2 tablespoons moderate) *contains moderate amounts of excess fructose. Intake should be limited if you malabsorb fructose.
Rice wine vinegar (2 tablespoons)
Worcestershire sauce, gluten-free (2 tablespoons)
Dips and Spreads
Caviar dip (1 tablespoon moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
Eggplant dip (2 tablespoons)
Hummus/Hommus dip (1 tablespoon moderate) *contains moderate amounts of oligos-GOS and fructans. Limit intake.
Tahini paste (1 tablespoon) (11⁄2 tablespoons moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Jam, marmalade (2 tablespoons)
Jam, mixed berries (1 tablespoon moderate)
Jam, strawberry (2 tablespoons)
Peanut butter (2 tablespoons)
Vegemite (1 teaspoon)
Mustard/Pickles
Capers in vinegar (1 tablespoon)
Capers, salted (1 tablespoon)
Chutney (1 tablespoon)
Mustard (1 tablespoon)
Relish (1 tablespoon) (11⁄2 tablespoons moderate) *contains moderate amounts of oligos-fructans. Limit intake.
Vegetable relish (1 tablespoon)
Wasabi (1 teaspoon)
Basil (1 cup)
Cilantro (1 cup)
Coriander (1 cup)
Curry leaves (1 cup)
Fenugreek leaves (1 cup)
Gotukala (1⁄2 bundle)
Lemongrass (1 × 10 cm stalk)
Pandan leaves (1 × 2.5 cm leaf)
Parsley (1 cup)
Rampa leaves (1 × 2.5 cm leaf)
Rosemary (1 cup)
Tarragon (1 cup)
Thyme (1 cup)
Allspice (1 teaspoon)
Cardamom (1 teaspoon)
Chilli powder (1 teaspoon)
Cinnamon (1 teaspoon)
Cloves (1 teaspoon)
Coriander seeds (1 teaspoon)
Cumin (1 teaspoon)
Curry powder, garlic-free (1 teaspoon)
Fennel seeds (1 teaspoon)
Fenugreek seeds (2 tablespoons)
Five spice (1 teaspoon)
Goraka (1 average piece)
Mustard seeds (1 teaspoon)
Nutmeg (1 teaspoon)
Paprika (1 teaspoon)
Pepper, black (1 teaspoon)
Saffron (1 packet)
Star anise (2 cloves)
Turmeric (1 teaspoon)
All foods included in this list are HIGH in FODMAPs and should be avoided during the Elimination Phase, the first phase of the low-FODMAP diet. If you see a serving size next to a food on this list it represents the high-FODMAP serving but also means that food can be low in FODMAPs, but in a smaller serving. When that is the case, please refer to the Low-FODMAP Foods List for the appropriate low-FODMAP serving size.
Apples (fresh or dried)
Applesauce
Apricots (fresh or dried)
Asian pears
Blackberries
Boysenberries
Cherries
Currants
Dates
Feijoa
Figs (fresh or dried)
Goji berries (dried)
Grapefruit
Lychee
Mangoes (fresh or dried)
Nectarines
Peaches (all)
Pears (dried or Asian, Nashi, packham–firm or ripe)
Persimmon
Pineapple (dried only)
Plums
Prunes
Raisins
Sultanas
Tamarillo
Watermelon
Artichokes (Jerusalem, globe)
Asparagus (1 spear, moderate)
Beetroot
Cabbage, savoy
Cassava
Cauliflower
Cho cho
Choko
Corn, sweet
Garlic
Karela
Leeks
Mushroom, button
Onions, shallots (all including onion powder)
Peas, snow
Peas, sugar snap
Peas, thawed
Scallion, spring onion bulbs (only use green tips)
Snow peas
Sugar snap peas
Taro
Baked beans
Black beans, boiled
Borlotti beans
Broad beans
Four bean mix
Haricot beans
Kidney beans
Chickpeas and Lentils
Lima beans (1⁄2 cup)
Mung beans (1⁄2 cup)
Red kidney beans (boiled)
Soya beans (boiled)
Split peas (boiled)
Falafel
Lentil burger
Mince (containing onion)
Almonds (20 nuts)
Pistachios
Cashews
Buttermilk
Condensed milk
Cream cheese (2 tablespoons, moderate)
Crème fraîche
Custard
Ice cream
Kefir
Milk
Milk Alternatives, high in FODMAPs
Milk powder (milk solids)
Pudding
Soft cheeses
Yogurt
Fruit bar (1⁄2 bar)
Bar, cereal, wheat-based
Bar, granola, oat and honey (2 bars)
Bar, muesli-based with fruit (1⁄2 bar)
Biscuit/cookie, chocolate chip (2)
Biscuit, fruit filled
Cookies, chocolate crème sandwich (U.S., 1 cookie)
Corn thins, flavored, sour cream and chives (4)
Rice cakes, flavored, sour cream and chives (4)
Rye crispbread (1)
Breads
Wheat-based or made with other high-FODMAP flours below or including any other high FODMAPs (like dried fruits, honey, agave, etc.):
Barley, pearl
Bourghal, cooked (1⁄2 cup)
Bran, wheat, processed and unprocessed (1 tablespoon)
Couscous, rice and corn, cooked (1⁄2 cup)
Couscous, wheat, cooked (1⁄2 cup)
Freekeh, cooked (1⁄4 cup)
Noodles, wheat
Pasta, spelt, cooked (1 cup)
Pasta, wheat, cooked (1 cup)
Gnocchi, wheat
Granola, fruit and nut
Rice crisps (U.S., 1 cup)
Flakes of corn (U.S., 1 cup)
Flakes of wheat, corn, rice, oats, dried fruit, nuts (1⁄2 cup)
Flakes, barley or spelt or gluten-free rice flakes with psyllium
Muesli, plain, or free of yeast, wheat, gluten, dairy, nut (all HIGH)
Oatmeal (fine, organic, Denmark, 1 cup)
Wheat-based multi-grain breakfast cereal
Wheat bran, pellets
Whole-wheat grain biscuit
Agave nectar
Corn syrup solids
Fructose
Fruit juice concentrate
High fructose corn syrup (HFCS)
Honey
Pear juice
Sugar alcohols
Many condiments are made with FODMAPs, but you can make your own at home! Refer to recipes in Chapter 13 for ideas. Always read ingredient labels for any condiments you purchase.
More than 1⁄2 cup of any fruit juice is HIGH
Apple
Apple and raspberry cordial
Berry fruit blend (from juice bar)
Pear
Tropical and mango juices
Orange
Coffee
Teas—(250 ml)
Coconut water, fresh (250 ml)
Coconut water, packaged (250 ml)
Carob powder (for drinking)
Alcohol
Label warnings that say: “Excess consumption may have a laxative effect” and other products containing polyol additives as artificial sweeteners:
Sorbitol
Mannitol
Maltitol
Xylitol
Polydextrose
Isomalt
Mints
Candy
Desserts