I have a love/hate relationship with food. I love to eat it, but my body hates me later for it. It took me a long time to figure out what foods cause my IBS symptoms to flare up and what I can eat happily with no pain later. But luckily with the low FODMAP diet, it made things a little more clear on certain foods and why they impact me in a negative way.

Not everyone is going to react to foods in the same way, so please use the high FODMAP food list and the low FODMAP food list as you see fit. For your convenience, I have listed them below and provided a printer friendly version. This low FODMAP food list was updated in April 2014.

Low FODMAP Food List:

Fruit

Banana (not Ripe)

Blueberry

Cantaloupe

Coconut

Clementine

Cranberry

Cranberry Juice

Dragonfruit

Durian

Grape

Grapefruit*

Honeydew

Kiwifruit

Lemon

Lime

Mandarin

Orange

Passion Fruit

Pawpaw

Pineapple

Pomegranate

Raspberry

Rhubarb

Rockmelon

Star Anise

Strawberry

Tangelo

Vegetables

Alfalfa

Arugula

Bamboo Shoots

Bean Sprouts

Beets*

Bell Peppers

Bok Choy

Butternut Squash*

Carrot

Chives

Choko

Choy Sum

Corn*

Courgette

Cucumber

Eggplant

Endive

Ginger

Green Beans

Kale

Lettuce

Okra

Olives

Parsnip

Potato

Radish

Red Chili

Silver Beet

Spinach

Spring Onion (Green Part Only)

Squash

Swede

Sweet Corn*

Sweet Potato*

Taro

Tomato

Turnip

Water Chestnuts

Yam

Zucchini

Milk

Coconut Milk

Lactose Free Milk

Rice Milk

Cheese

Brie

Camembert

Cheddar

Feta

Mozzarella

Parmesan

Swiss

Hard Cheeses

Yogurt

Lactose Free Yogurt

Grains

Arrowroot

Gluten Free Oats

Gluten Free Pasta

Millet

Polenta

Psyllium

Quinoa

Rice

Rice Bran

Sorgum

Tapioca

Protein

Chicken

Beef

Eggs

Fish

Lamb

Pork

Tofu

Nuts/Seeds

Chia Seeds*

Flax Seeds*

Hazelnuts*

Macadamia Nuts*

Peanuts*

Pecans*

Pine Nuts*

Pumpkin Seeds*

Sesame Seeds*

Sunflower Seeds*

Walnuts*

Sweeteners

Aspartame*

Glucose

Maple Syrup

Splenda*

Sucrose

Sugar

Treacle

Truvia

Alcohol

Beer

Gin

Vodka

Whisky

Wine: Red, White, Sparkling & Sweet

*Use in limited quantities.

For your convenience, here is a Printer Friendly Low FODMAP Food List (April 2014). I have also provided the following:

It’s extremely important to review the ingredients on any packaged foods prior to purchasing food. For example, while tomatoes are deemed safe, every tomato sauce on the market contains onions or garlic as an additive and many dressings, sauces, marinades, etc. are the same way. Also, manufacturers are always modifying their ingredients, so it’s important to review labels every time you purchase something.

If you’re looking for some quick items to buy and eat right away, please reference the Low FODMAP Brand Name Packaged Foods I have compiled. It’s ideal for the lazy in all of us! Also, I have provided my favorite low FODMAP items, which mirrors my weekly grocery list and tips on how to get flavor in your food, without the FODMAPs.

Please let me know if you think I may have missed anything on this list. Happy eating!