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The low FODMAP diet can be challenging but this helpful food list makes the diet so much easier to follow. Simply have a read of the list to familiarize yourself with what you can and can’t eat. During the elimination phase try to restrict high FODMAP foods from the bad list and try and eat the low FODMAP foods from the good list. You can also print a more concise printable FODMAP food list.

For those of us needing 1 on 1 personal help with the diet and lifestyle change see the recommended FODMAP diet coaching page or try the personalized low FODMAP meal plan service.

Get freshly prepared low FODMAP meals delivered right to your door with meal delivery service Epicured. Get an exclusive $20 off your order offer by clicking here.

A wonderful FODMAP focused store providing many delicious FODMAP friendly foods such as tasty stocks and salsas and essential pantry foods is Casa de Sante. I highly recommend giving their range a try as it makes the diet that much easier and tastier.

Looking for low FODMAP recipe book with tasty meal ideas? Try The Low-FODMAP Recipe Book. If you’re looking for a food diary to track food during the diet then try the Low FODMAP Food Journal.

High FODMAP food (things to avoid / reduce)

Vegetables and Legumes Want a more printer friendly chart? Go to the printable FODMAP diet chart page Garlic – avoid entirely if possible Includes garlic salt, garlic powder

Onions – avoid entirely if possible Includes onion powder, small pickled onions Try Hing / Asafoetida powder or garlic oil to substitute

Artichoke

Asparagus

Baked beans

Beetroot, fresh

Black eyed peas

Broad beans

Butter beans

Cassava

Cauliflower

Celery – greater than 5cm of stalk

Choko

Falafel

Fermented cabbage e.g. sauerkraut

Haricot beans

Kidney beans

Lima beans

Leek bulb

Mange Tout

Mixed vegetables

Mung beans

Mushrooms

Peas, sugar snap

Pickled vegetables

Red kidney beans

Savoy Cabbage – over 1/2 cup

Soy beans / soya beans

Split peas

Scallions / spring onions (bulb / white part)

Shallots

Taro Fruit – fruits can contain high fructose Apples including pink lady and granny smith

Apricots

Avocado

Bananas, ripe

Blackberries

Blackcurrants

Boysenberry

Cherries

Currants

Custard apple

Dates

Feijoa

Figs

Goji berries

Grapefruit – over 80g

Guava, unripe

Lychee

Mango

Nectarines

Paw paw, dried

Peaches

Pears

Persimmon

Pineapple, dried

Plums

Pomegranate

Prunes

Raisins

Sea buckthorns

Sultanas

Tamarillo

Tinned fruit in apple / pear juice

Watermelon Meats, Poultry and Meat Substitutes Chorizo

Sausages Cereals, Grains, Breads, Biscuits/Cookies, Pasta, Nuts and Cakes Wheat containing products such as ( be sure to check labels ): Biscuits / cookies including chocolate chip cookies Bread, wheat – over 1 slice Breadcrumbs Cakes Cereal bar, wheat based Croissants Crumpets Egg noodles Muffins Pastries Pasta, wheat over 1/2 cup cooked Udon noodles Wheat bran Wheat cereals Wheat flour Wheat germ Wheat noodles Wheat rolls

): Almond meal

Amaranth flour

Barley including flour

Bran cereals

Bread: Granary bread Multigrain bread Naan Oatmeal bread Pumpernickel bread Roti Sourdough with kamut

Cashews

Chestnut flour

Cous cous

Einkorn flour

Freekeh

Gnocchi

Granola bar

Muesli cereal

Muesli bar

Pistachios

Rye

Rye crispbread

Semolina

Spelt flour Condiments, Dips, Sweets, Sweeteners and Spreads

Agave

Caviar dip

Fructose

Fruit bar

Gravy, if it contains onion

High fructose corn syrup (HFCS)

Hummus / houmous

Honey

Jam, mixed berries

Jam, strawberry, if contains HFCS

Molasses

Pesto sauce

Quince paste

Relish / vegetable pickle

Stock cubes

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

Sweeteners and corresponding E number: Inulin Isomalt (E953 / 953) Lactitol (E966 / 966) Maltitol (E965 / 965) Mannitol (E241 / 421) Sorbitol (E420 / 420) Xylitol (E967 / 967)

Tahini paste

Tzatziki dip Prebiotic Foods The follow items may be hiding in yoghurts, snack bars etc: FOS – fructooligosaccharides

Inulin

Oligofructose Drinks and Protein Powders Beer – if drinking more than one bottle

Coconut water

Cordial, apple and raspberry with 50-100% real juice

Cordial, orange with 25-50% real juice

Fruit and herbal teas with apple added

Fruit juices in large quantities

Fruit juices made of apple, pear, mango

Kombucha

Malted chocolate flavored drink

Meal replacement drinks containing milk based products e.g. Ensure, Slim Fast

Orange juice in quantities over 100ml

Quinoa milk

Rum

Sodas containing High Fructose Corn Syrup (HFCS)

Soy milk made with soy beans – commonly found in USA

Sports drinks

Tea: Black tea with added soy milk Chai tea, strong Dandelion tea, strong Fennel tea Chamomile tea Herbal tea, strong Oolong tea

Wine – if drinking more than one glass

Whey protein, concentrate unless lactose free

Whey protein, hydrolyzed unless lactose free Dairy Foods Buttermilk

Cheese, cream

Cheese, Halmoumi

Cheese, ricotta

Cream

Custard

Gelato

Ice cream

Kefir

Milk: Cow milk Goat milk Evaporated milk Sheep’s milk

Sour cream

Yoghurt Cooking ingredients Carob powder / carob flour

Low FODMAP food (good to eat food)

If quantities are given these are the highest amount allowed

A great source of ready made and flavorful low FODMAP sauces, oils and snacks is FODY Foods.

For a list of FODMAP free foods see the FODMAP stacking and FODMAP Free Foods page.

Vegetables and Legumes Alfalfa

Bamboo shoots

Bean sprouts

Beetroot, canned and pickled

Black beans – 1/4 cup / 45g

Bok choy / pak choi

Broccoli, whole – 3/4 cup

Broccoli, heads only – 3/4 cup

Broccoli, stalks only – 1/3 cup

Broccolini, whole – 1/2 cup chopped

Broccolini, heads only – 1/2 cup

Broccolini, stalks only – 1 cup

Brussels sprouts – 2 sprouts

Butternut squash – 1/4 cup

Cabbage, common and red up to 3/4 cup

Callaloo

Carrots

Celeriac

Celery – less than 5cm of stalk

Chicory leaves

Chick peas – 1/4 cup

Chilli – if tolerable

Chives

Cho cho – 1/2 cup diced

Choy sum

Collard greens

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

Courgette

Cucumber

Eggplant / aubergine

Fennel

Green beans

Green pepper / green bell pepper / green capsicum

Ginger

Kale

Karela

Leek leaves

Lentils – in small amounts

Lettuce: Butter lettuce Iceberg lettuce Radicchio lettuce Red coral lettuce Rocket lettuce Romaine/Cos lettuce

Marrow

Okra

Olives

Parsnip

Peas, snow – 5 pods

Pickled gherkins

Pickled onions, large

Potato

Pumpkin

Pumpkin, canned – 1/4 cup, 2.2 oz

Radish

Red peppers / red bell pepper / red capsicum

Scallions / spring onions (green part)

Seaweed / nori

Silverbeet / chard

Spaghetti squash

Spinach, baby

Squash

Sun-dried tomatoes – 4 pieces

Swede

Swiss chard

Sweet potato – 1/2 cup

Tomato – canned, cherry, common, roma

Tomatillos – canned

Turnip

Water chestnuts

Yam

Zucchini Fruit Ackee

Bananas, unripe

Bilberries

Blueberries

Breadfruit

Carambola

Cantaloupe

Cranberry – 1 tbsp

Clementine

Dragon fruit

Lingonberries

Grapes

Guava, ripe

Honeydew and Galia melons

Kiwifruit

Lemon including lemon juice

Lime including lime juice

Mandarin

Orange

Passion fruit

Paw paw

Papaya

Pineapple

Plantain, peeled

Prickly pear / nopales

Raspberry

Rhubarb

Strawberry

Tamarind

Tangelo Meats, Poultry and Meat Substitutes Beef

Chicken

Foie gras

Kangaroo

Lamb

Pork

Prosciutto

Quorn, mince

Turkey

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

Processed meat – check ingredients Fish and Seafood Canned tuna

Fresh fish e.g. Cod Haddock Plaice Salmon Trout Tuna

Seafood (ensuring nothing else is added) e.g. Crab Lobster Mussels Oysters Prawns Shrimp

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes Wheat free breads

Gluten free breads

Bread: Corn bread Rice bread Spelt sourdough bread Potato flour bread

Wheat free or gluten free pasta

Bread, wheat – 1 slice

Almonds – max of 15

Biscuit, savoury

Biscuit, shortbread – 1 only

Brazil nuts

Bulgur / bourghal – 1/4 cup cooked, 44g serving

Buckwheat

Buckwheat flour

Buckwheat noodles

Brown rice / whole grain rice

Chestnuts

Chips, plain / potato crisps, plain

Cornflour / maize

Crispbread

Corncakes

Cornflakes – 1/2 cup

Cornflakes, gluten free

Coconut – milk, cream, flesh – up to 2/3 cup

Corn, creamed and canned (up to 1/3 cup)

Corn tortillas, 3 tortillas

Crackers, plain

Flax seeds / linseeds – up to 1 tbsp

Hazelnuts – max of 15

Kellogg’s (US): Corn Flakes Crispix Frosted Flakes Frosted Krispies Rice Krispies

Macadamia nuts

Millet

Mixed nuts

Oatmeal, 1/2 cup

Oats

Oatcakes

Peanuts

Pecans – max of 15

Pine nuts – max of 15

Polenta

Popcorn

Porridge and oat based cereals

Potato flour

Pretzels

Quinoa

Pasta, wheat – up to 1/2 cup cooked

Rice: Basmati rice Brown rice Rice noodles White rice

Rice bran

Rice cakes

Rice crackers

Rice flakes

Rice flour

Seeds: Chia seeds Egusi seeds Hemp seeds Poppy seeds Pumpkin seeds Sesame seeds Sunflower seeds

Starch, maize, potato and tapioca

Sorghum

Tortilla chips / corn chips

Walnuts Condiments, Dips, Sweets, Sweeteners and Spreads Aspartame

Acesulfame K

Almond butter

Barbecue sauce – check label carefully

Capers in vinegar

Capers, salted

Chocolate: Dark chocolate Milk chocolate – 3 squares White chocolate – 3 squares

Chutney, 1 tablespoon

Dijon mustard

Erythritol (E968 / 968)

Fish sauce

Golden syrup

Glucose

Glycerol (E422 / 422)

Jam / jelly, strawberry

Ketchup (USA) – 1 sachet

Maple syrup

Marmalade

Marmite

Mayonnaise – ensuring no garlic or onion in ingredients

Miso paste

Mustard

Oyster sauce

Pesto sauce – less than 1 tbsp

Peanut butter

Rice malt syrup

Saccharine

Shrimp paste

Soy sauce

Sriracha hot chilli sauce – 1 tsp

Stevia

Sweet and sour sauce

Sucralose

Sugar – also called sucrose

Tamarind paste

Tomato sauce (outside USA) – 2 sachets, 13g

Vegemite

Vinegars: Apple cider vinegar, 2 tbsp Balsamic vinegar, 2 tbsp Rice wine vinegar

Wasabi

Worcestershire sauce – has onion and garlic but very very low amount making it low FODMAP Drinks and Protein Powders Alcohol – is an irritant to the gut, limited intake advised: Beer – limited to one drink Clear spirits such as Vodka Gin Whiskey Wine – limited to one drink

Coffee: Espresso coffee, regular or decaffeinated, black Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk Instant coffee, regular or decaffeinated, black Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk

Drinking chocolate powder

Fruit juice, 125ml and safe fruits only

Kvass

Lemonade – in low quantities

Protein powders: Egg protein Pea protein – up to 20g Rice protein Sacha Inchi protein Whey protein isolate

Soya milk made with soy protein

Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants

‘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, weak e.g. PG Tips Chai tea, weak Fruit and herbal tea, weak – ensure no apple added Green tea Peppermint tea White tea

Water Dairy Foods and Eggs

Butter

Cheese: Brie Camembert Cheddar Cottage – 2 tablespoons Feta Goat / chevre Monterey Jack Mozzarella Parmesan Ricotta – 2 tablespoons Swiss

Dairy free chocolate pudding

Eggs

Margarine

Milk: Almond milk Hemp milk Lactose free milk Macadamia milk Oat milk – 30 ml, enough for cereal Rice milk – up to 200ml per sitting

Sorbet

Soy protein (avoid soya beans)

Swiss cheese

Tempeh

Tofu – drained and firm varieties

Whipped cream

Yoghurt: Coconut yoghurt Greek yoghurt, in small amounts Lactose free yoghurt Goats yoghurt

Cooking ingredients, Herbs and Spices Herbs: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme

Spices: All spice, Black pepper, Cardamon, Chilli powder (check ingredients, sometimes has garlic added), Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric

Oils: Avocado oil, Canola oil, Coconut oil, Olive oil, Peanut oil, Rice bran oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil

Garlic infused oil – see recipe page

Onion infused oil – see recipe page

Acai powder

Asafoetida powder – great onion substitute

Baking powder

Baking soda

Cacao powder

Cocoa powder

Cream, 2 tablespoons

Gelatine

Ghee

Icing sugar

Lard

Nutritional yeast

Salt

Soybean oil

Still having trouble with the FODMAP diet? It may be helpful to talk to a FODMAP diet coach