Often our customers reference a FODMAP-food list while they're shopping at Foodstuffs so we are posting the one below for the sake of convenience - yours and ours!
www.ibsdiets.org
Below are two lists of FODMAP-unfriendly and FODMAP-friendly foods. Generally trying to stop usage of the bads foods is advisable but if you really need certain items try and keep the usage down to a minimum. Onion and garlic are particularly bad triggers and should be avoided as best as you can. Always look at ingredient lists and try and look for the main culprits: onion, garlic and wheat products. Try and keep fruit to one portion per meal and avoid processed foods.
High FODMAP food (things to avoid / reduce)
Vegetables and Legumes
Garlic – avoid entirely if possible
Onions – avoid entirely if possible
Artichoke
Asparagus
Baked beans
Beetroot
Black beans
Black eyed peas
Broad beans
Butter beans
Cassava
Cauliflower
Celery – greater than 5cm of stalk
Cho cho
Choko
Falafel
Haricot beans
Kidney beans
Lima beans
Leek bulb
Mange Tout
Mushrooms
Peas, sugar snap
Red kidney beans
Savoy Cabbage
Soy beans / soya beans
Split peas
Scallions / spring onions (bulb / white part)
Shallots
Taro
Fruits
Apples
Apricots
Avocado
Blackberries
Boysenberry
Cherries
Currants
Custard apple
Dates
Feijoa
Figs
Goji berries
Grapefruit
Lychee
Mango
Nectarines
Paw paw, dried
Peaches
Pears
Persimmon
Pineapple, dried
Plums
Pomegranate
Prunes
Raisins
Sultanas
Tamarillo
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 containing products such as (be sure to check labels):
Biscuits including chocolate chip biscuits
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 noodles
Wheat rolls
Wheatgerm
Almond meal
Amaranth flour
Barley including flour
Bran cereals
Bread, multigrain
Bread, naan, roti
Bread, oatmeal
Bread, pumpernickel
Bread, sourdough with kamut
Cashews
Cereal ba
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
Pesto sauce
Quince paste
Relish / vegetable pickle
Stock cubes
Sugar free sweets containing polyols – usually ending in -ol or isomalt
Inulin
Isomalt
Maltitol
Mannitol
Sorbitol
Xylitol
Tahini paste
Tzatziki dip
Prebiotic Foods
(The follow items are sometimes found in yoghurts, snack bars etc:)
FOS – fructooligosaccharides
Inulin
Oligofructose
Drinks
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
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, black with added soy milk
Tea, chai, strong
Tea, dandelion, strong
Tea, fennel
Tea, chamomile
Tea, herbal, strong
Tea, oolong
Wine – if drinking more than one glass
Dairy Foods
Buttermilk
Cheese, cream
Cheese, Halmoumi
Cheese, ricotta
Cream
Custard
Gelato
Ice cream
Kefir
Milk – cow, goat and sheep
Milk, evaporated
Milk, rice
Sour cream
Yoghurt – including greek yogurt
Cooking ingredients
Carob powder
Low FODMAP food (good to eat food)
If quantities are given these are the highest amount allowed
Vegetables and Legumes
Alfalfa
Bamboo shoots
Bean sprouts
Bok choy / pak choi
Broccoli – 1/2 cup
Brussel sprouts – 1 serving of 2 sprouts
Butternut squash – 1/4 cup
Cabbage, common and red up to 1 cup
Callaloo
Carrots
Celeriac
Celery – less than 5cm of stalk
Chicory leaves
Chick peas – 1/4 cup
Chilli – if tolerable
Chives
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
Leek leaves
Lentils – in small amounts
Lettuce: butter, iceberg, radicchio, red coral, rocket
Marrow
Okra
Olives
Parsnip
Peas, snow – 5 pods
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
Turnip
Water chestnuts
Yam
Zucchini
FruitS
Ackee
Bananas
Blueberries
Breadfruit
Carambola
Cantaloupe
Cranberry
Clementine
Dragon fruit
Grapes
Honeydew and Galia melons
Kiwifruit
Lemon including lemon juice
Lime including lime juice
Mandarin
Orange
Passion fruit
Paw paw
Papaya
Pineapple
Plantain
Raspberry
Rhubarb
Strawberry
Tamarind
Tangelo
Meats, Poultry and Meat Substitutes
Beef
Chicken
Kangaroo
Lamb
Pork
Prosciutto
Quorn, mince
Turkey
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 made from oats, rice, corn, spelt and potato flours
Wheat free or gluten free pasta
Bread, wheat – 1 slice
Almonds – max of 15
Biscuit, savoury
Biscuit, shortbread – 1 only
Brazil nuts
Bran, oat and rice
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
Coconut – milk, cream, flesh
Corn tortillas, 3 tortillas
Crackers, plain
Hazelnuts – max of 15
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, white
Rice bran
Rice cakes
Rice crackers
Rice flakes
Rice flour
Rice Krispies
Rice noodles
Seeds, chia
Seeds, egusi
Seeds, poppy
Seeds, pumpkin
Seeds, sesame
Seeds, sunflower
Sourdough
Starch, maize, potato and tapioca
Sorghum
Tortilla chips / corn chips
Walnuts
Condiments, Dips, Sweets, Sweeteners and Spreads
Barbecue sauce
Capers in vinegar
Capers, salted
Chocolate, dark
Chocolate, milk – 3 squares
Chocolate, white, 3 squares
Chutney, 1 tablespoon
Fish sauce
Garlic infused oil
Golden syrup
Glucose
Jam / jelly, strawberry
Ketchup (USA) – 1 sachet
Maple syrup
Marmalade
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
Stevia
Sweet and sour sauce
Sucralose
Sugar – also called sucrose
Tamarind paste
Tomato sauce (outside USA) – 2 sachets, 13g
Vegemite
Vinegar, balsamic – less than 2 tbsp
Vinegar, rice wine
Wasabi
Worcestershire sauce
Drinks
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, regular or decaffeinated, black
Coffee, espresso, regular or decaffeinated, with up to 250ml lactose free milk
Coffee, instant, regular or decaffeinated, black
Coffee, instant, regular or decaffeinated, with up to 250ml lactose free milk
Drinking chocolate powder
Espresso, regular, black
Fruit juice, 125ml and safe fruits only
Lemonade – in low quantities
Malted chocolate powder e.g. Milo, Horlicks – 3 tsp
Protein supplement
Soya milk made with soy protein
Tea, black, weak
Tea, chai, weak
Tea, fruit and herbal, weak – ensure no apple added
Tea, green
Tea, peppermint
Tea, white
Water
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
Margarine
Milk, almond
Milk, hemp
Milk, lactose free
Milk, oat – 30 ml, enough for cereal
Parmesan cheese
Sorbet
Soy protein (avoid soya beans)
Swiss cheese
Tempeh
Tofu – drained and firm varieties
Whipped cream
Yoghurt, lactose free
Cooking ingredients, Herbs and Spices
Herbs: Basil, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Tarragon, Thyme
Spices: All spice, Black pepper, Cardamon, Chilli powder, 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, sunflower oil, vegetable oil
Asafoetida powder – great onion substitute
Baking powder
Baking soda
Cacao powder
Cocoa powder
Cream, 1/2 cup
Gelatine
Ghee
Icing sugar
Lard
Salt