Low FODMAP Food Chart

IBSDiets.org

Low FODMAP High FODMAP

Vegetables and Legumes
Bamboo shoots Garlic
Bean sprouts Onions
Broccoli Aparagus
Cabbage, common and red Beans e.g. black, broad, kidney, lima, soya
Carrots Cauliflower
Celery (less than 5cm stalk) Cabbage, savoy
Chick peas (1/4 cup max) Mange tout
Corn (1/2 cob max) Mushrooms
Courgette Peas
Scallions / spring onions (white part)
Cucumber
Eggplant
Green beans
Green pepper
Kale
Lettuce e.g. Butter, iceberg, rocket
Parsnip
Potato
Pumpkin
Red peppers
Scallions / spring onions (green part)
Squash
Sweet potato
Tomatoes
Turnip
Fruit
Bananas, unripe Apples
Blueberries Apricot
Cantaloupe Avocado
Cranberry Bananas, ripe
Clementine Blackberries
Graps Grapefruit
Melons e.g. Honeydew, galia Mango
Kiwifruit Peaches
Lemon Pears
Orange Plums
Pineapple Raisins
Raspberry Sultanas
Rhubarb Watermelon
Strawberry

For up to date and extensive information go to www.IBSDiets.org

 Meat and Substitutes
Beef Chorizo
Chicken Sausages
Lamb Processed meat (check ingredients)
Pork
Quorn mince
Cold cuts e.g. Ham and turkey breast

Breads, Cereals, Grains and Pasta

Oats Barley
Quinoa Bran
Gluten free foods e.g. breads, pasta Cous cous
Savory biscuits Gnocchi
Buckwheat Granola
Chips / crisps (plain) Muesli
Cornflour Muffins
Oatmeal (1/2 cup max) Rye
Popcorn Semolina
Pretzels Spelt
Rice e.g. Basmata, brown, white Wheat foods e.g. Bread, cereal, pasta
Tortilla chips
Nuts and Seeds
Almonds (max of 15) Cashews
Chestnuts Pistachio
Chia seeds
Hazelnuts
Macademia nuts
Peanuts
Pecans (max of 15)
Poppy seeds
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Milk
Almond milk Cow milk
Coconut milk Goat milk
Hemp milk Rice milk
Lactose free milk Sheep's milk
Oat milk (30ml max) Soy milk made with soy beans
Soya milk made with soy protein
Dairy
Butter Buttermilk
Dark chocolate Cream
Milk chocolate (3 squares max) Custard
White chocolate (3 squares max) Greek yoghurt
Ice cream
Sour cream
Yoghurt
For up to date and extensive information go to www.IBSDiets.org
 Cheese
Brie Cream cheese
Camembert Ricotta cheese
Cheddar
Cottage cheese
Feta
Mozzarella
Parmesan
Swiss
Condiments
Barbeque sauce Hommus dip
Chutney (1 tbsp max) Jam (mixed berries)
Garlic infused oil Pasta sauce (cream based)
Golden syrup Relish
Strawberry jam / jelly Tzatziki dip
Mayonnaise
Mustard
Soy sauce
Tomato sauce
Sweeteners
Aspartame Agave
Acesulfame K High Frucose Corn Syrup (HFCS)
Glucose Honey
Saccharine Inulin
Stevia Isomalt
Sucralose Maltitol
Sugar / sucrose Mannitol
Sorbitol
Xylitol
Drinks
Beer (one max) Coconut water
Coffee, black Apple juice
Drinking chocolate powder Pear juice
Herbal tea (weak) Mango juice
Orange juice (125ml max) Sodas with HFCS
Peppermint tea Fennel tea
Water Herbal tea (strong)
Wine (one max)

For up to date and extensive information go to www.IBSDiets.org