LOW FODMAP: EAT FREELY
MEAT & POULTRY
Bacon
Beef
Chicken
Ham
Lamb
Pork
Prosciutto
Turkey
FISH & SHELLFISH
All fresh fish
All fresh shellfish
Canned tuna
VEGETARIAN PROTEIN
Quorn food products, e.g. mince
Tempeh
Tofu
VEGETABLES
Alfalfa
Aubergines (eggplants)
Bamboo shoots
Bean sprouts
Carrots
Celeriac (celery root)
Chicory
Chilli
Chinese leaves (Chinese cabbage)
Chives – use instead of onion
Courgettes (zucchini)
Cucumber
Endive
Ginger
Green beans
Kale
Leeks – green leaves only
Lettuce
Marrow
Olives
Pak choi (bok choy)
Parsley
Parsnips
Peppers (bell peppers)
Potatoes
Pumpkin
Radicchio
Radishes
Rocket (arugula)
Seaweed/nori
Spinach
Spring onions (scallions) – green leaves only
Squash – all varieties except butternut
Swede (rutabaga)
Swiss chard
Tomatoes, fresh and canned (not cherry)
Turnips
Water chestnuts
Watercress
Yams
FRUIT
Ackee
Bananas
Blueberries
Breadfruit
Clementines
Cranberries
Grapefruit
Guava
Kiwi fruit
Lemons
Limes
Mangoes
Melons – all except watermelon
Oranges
Papayas (pawpaw)
Passion fruit
Raspberries
Rhubarb
Strawberries
Tamarind
DRIED FRUIT
Banana chips
Cranberries
Currants
Papaya (pawpaw)
Pineapple
Raisins
Sultanas (golden raisins)
GRAINS & CEREALS
Arrowroot
Breadcrumbs – gluten-free only
Buckwheat – flour and noodles & soba noodles
Corn chips/tortillas/flakes
Cornflour (cornstarch)
Cornmeal
Millet
Oatcakes
Oats – porridge and oat bran
Polenta
Popcorn
Porridge
Potato flour
Pretzels
Quinoa
Rice – brown, white, basmati; noodles & vermicelli; flour; rice bran
Rice cakes
Sorghum
Soy flour
Tapioca – including flour
Wheat-free or gluten-free pasta
Wheat-free or gluten-free bread, e.g. corn, oat, rice bread, potato flour bread
Xanthan gum
NUTS & SEEDS
Chia seeds
Coconut
Flax seeds/linseed
Poppy seeds
Sesame seeds
STORE CUPBOARD
Almond extract
Artificial sweeteners – not ending in ‘ol’, e.g. aspartame, stevia
Asafoetida powder (onion substitute)
Baking powder – gluten-free if on gluten-free diet
Bicarbonate of soda (baking soda)
Capers
Chocolate – dark only
Chocolate spread
Cocoa powder
Coffee
Fish sauce (nam pla)
Gelatine
Ghee
Golden syrup (corn syrup) – unless high-fructose
Herbs
Jam – fructose-free only
Maple syrup
Marmite
Mayonnaise (plain)
Miso paste
Molasses
Mustard
Oils – all, including garlic-infused, if wished, for flavouring
Oyster sauce
Salt
Shrimp paste
Soy sauce – gluten-free if on gluten-free diet
Spices
Stock – onion-free only
Sugar
Sweet & sour sauce
Tamari
Tamarind paste
Tea
Vanilla extract
Vinegar
Wasabi
Worcestershire sauce
DAIRY
Butter
Cheese – blue cheese, Brie, Camembert, Cheddar, cottage, feta, goat’s, mozzarella (buffalo for lactose-intolerant), Parmesan, Swiss
Eggs
Margarine
Milk – whole/semi-skimmed/skimmed or lactose-free, soya milk (if tolerated) or suitable plant-based, e.g. almond milk
Sorbet – made from low-FODMAP fruit
Yoghurt – lactose-free or Greek yoghurt
EAT IN MODERATION
(IF TOLERATED)
VEGETABLES
Asparagus – 3 spears max
Avocados – ¼ max
Beetroot (beets) – ½ medium
Broccoli – 150g/½ cup max
Brussels sprouts – 2 max
Butternut squash – 60g/2oz (¼ cup) max
Cabbage, Savoy – 150g/5oz (1 cup) max
Cauliflower – in small amounts only
Celery – in small amounts, e.g. 1 stalk
Fennel – 100g/3½oz max
Mangetout (snow peas) – 10 pods max
Mushrooms – in small amounts only
Peas – 60g/2oz (generous ¼ cup) max
Sweetcorn – ½ cob max
Sweet potato – 90g/generous 3oz (scant ½ cup) max
Tomatoes, sun-dried – 4 pieces max
LEGUMES
Canned chickpeas: 20g/scant 1oz (1⁄8 cup), well rinsed, max
Canned lentils: 20g/scant 1oz (1⁄8 cup), well rinsed, max
FRUIT
Grapes – 10 max
Pineapple – in small amounts, e.g. 1 slice
Pomegranates – seeds from ½ small
GRAINS & CEREALS
Oatmeal – 60g/2oz (½ cup) max
NUTS & SEEDS
Almonds – 10 max
Brazil nuts – 1 handful max
Chestnuts – 1 handful max
Hazelnuts – 10 max
Macadamia nuts – 1 handful max
Peanuts – 1 handful max
Pecans – 10 max
Pine nuts – 10 max
Walnuts – 1 handful max
Seeds – most kinds (hemp, pumpkin, sunflower, etc.) 1 handful max
STORE CUPBOARD
Chocolate – 3 squares milk or white max
Chutney – 1 tbsp max
Peanut butter – 2 tbsp max
Pesto sauce – less than 1 tbsp max
Seed butters – 2 tbsp max
DAIRY
Cream – 120ml/4fl oz (½ cup) max
Cream cheese – 50g/2oz (¼ cup) max
Ricotta – 2tbsp
HIGH FODMAP: DON’T EAT!
MEAT
All processed meats, such as sausages, chorizo, salamis and pepperoni
Sausages
VEGETABLES
Artichokes
Broad beans
Garlic
Leeks (white stems)
Okra
Onions
Shallots
Soybeans
Spring onions (white stems)
Sugar snap peas
Tomatoes, cherry
VEGETARIAN PROTEIN
Some soy products (unless tolerated) (see note here)
LEGUMES
Chickpeas – cooked from dry
Falafel
Lentils – cooked from dry
All other legumes, dried or canned, e.g. kidney, black, cannellini, butterbeans (lima beans), broad beans (fava), haricot (navy), aduki, soy, etc.
FRUIT
Apples
Apricots
Blackberries
Cherries
Dates
Figs
Goji berries
Lychees
Nectarines
Peaches
Pears
Persimmons
Plums
Watermelon
DRIED FRUIT
Prunes
GRAINS & CEREALS (CHECK LABELS)
All wheat products – including biscuits, bread, breakfast cereals, cakes, cereal bars, cookies, croissants, crumpets, muffins, naan, pitta, pumpernickel, scones, etc.
Bran – wheat bran only, including wheat-bran cereals
Breadcrumbs – containing wheat or rye
Bulgur wheat
Couscous
Flour – wheat and rye
Freekeh
Granola – containing wheat or rye
Muesli – containing wheat or rye flakes
Noodles – egg and udon
Pasta – made from wheat, including durum wheat
Pastry – made from wheat or rye flour
Rye bread and crackers
Semolina – including gnocchi
Spelt
NUTS
Cashews
Pistachios
STORE CUPBOARD
Agave syrup
Artificial sweeteners
Baked beans
Carob powder
Fructose – including high-fructose corn syrup
Honey
Hummus
Jam – unless fructose-free
Relishes and pickles
Stock cubes – unless onion-free
Tahini
DAIRY
Buttermilk
Cheese – halloumi (unless tolerated)
Custard
Ice cream
Kefir
Milk – cow’s, goat’s, sheep’s unless lactose-free, for some people
Soured cream
Yoghurt – unless lactose-free or Greek, for some people
