Low-FODMAP Diet

About

The low-FODMAP diet is a relatively new method for managing and mediating the symptoms of irritable bowel syndrome (IBS). Each letter stands for a different type of carbohydrate that can cause excessive fermentation in the gut by bacteria of someone with a sensitive or susceptible gastrointestinal system, thereby causing or exacerbating IBS symptoms.

In the future, I’ll be using the acronym unless speaking about one specific type of FODMAP, but each letter stands for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

Below you’ll find a chart of common foods either on the high-FODMAP list (foods to avoid), or the low-FODMAP list (foods to eat). I’ve color-coded them either red or green and categorized them into culinary groups for ease of remembering. This guide will help you avoid high-FODMAP foods and stay feeling your GI best!

Note: Just because a food item appears on the low-FODMAP list doesn’t mean I use it in my recipes. Some items on the low list I’m not able to tolerate (i.e. oats), whereas a few items on the high list I can (i.e. mushrooms and cherries). Please take the time to test your own food sensitivities. In addition, I also follow some Paleo diet rules, i.e. avoidance of grains, simple starches, processed ingredients, and refined sugars, so keep that in mind when reading the list.


High-FODMAP foods (avoid)

In this category, you’ll find foods that are high in FODMAPs and could cause or worsen your IBS symptoms. Therefore, avoid these entirely if possible, or at least until you know which foods bother you and which don’t. Unless otherwise stated, any food, product, dip or drink that contains any of the following ingredients should also be avoided.

Vegetables & Legumes

Artichokes
Asparagus
Baked beans
Bananas, ripe
Beetroot, fresh
Black beans
Black-eyed peas
Broad beans
Butter beans
Cassava
Cauliflower
Celery
Chickpeas
Choko
Falafel
Fermented cabbage
Haricot beans
Garlic  (garlic-infused oil OK)
Kidney beans

Lima beans
Lentils
Leeks
Mange Tout
Mixed vegetables
Mung beans
Mushrooms
Onions
Peas, sugar snap
Pickled vegetables
Red kidney beans
Savoy Cabbage
Soybeans
Scallions
Split peas
Shallots
Spring onions
Shallots
Taro


Fruits

Apples
Apricots
Blackberries
Blackcurrants
Boysenberry
Cherries
Currants
Custard apple
Dates
Feijoa
Figs
Goji berries
Grapefruit
Guava, unripe
Lychee
Mango

Nectarines
Pawpaw, dried
Peaches
Pears
Persimmon
Pineapple, dried
Plums
Pomegranate
Prunes
Raisins
Sea buckthorns
Sultanas
Tamarillo
Canned fruit in apple/pear juice
Watermelon


Cereals, Grains, & Nuts

Wheat containing products (check labels)
Almond meal
Amaranth flour
Cashews
Barley
Bran cereals
Bread made with any of the flours mentioned here
Couscous
Einkorn flour

Freekeh
Gnocchi (potato gnocchi OK)
Granola bar
Muesli cereal
Muesli bar
Pistachios
Rye
Rye crispbread
Semolina
Spelt flour


Dairy Foods

Buttermilk
Cream cheese
Halloumi cheese
Ricotta cheese
Cream
Custard
Gelato
Ice cream

Kefir
Cow milk
Goat milk
Evaporated milk
Sheep milk
Sour cream
Yogurt


Sweeteners, Etc.

Agave nectar
High-fructose corn syrup
Fruit juice concentrate
Honey


Low-FODMAP foods (eat!)

In this category, you’ll find foods that are low in FODMAPs and therefore, are safe to eat. For some items, you’ll see a measurement of the amount/quantity that is acceptable. But be aware that even some of those can be tricky. For instance, I cannot tolerate any amount of lentils and only a very small amount of chickpeas, so don’t just assume that anything on the list is fine in any amount. Unless otherwise stated, any food, product, dip or drink that contains any of the following ingredients is also OK to eat.

Vegetables & Legumes

Alfalfa
Bamboo shoots
Bean sprouts
Beetroot, canned and pickled
Bok choy
Broccoli (1 cup)
Brussel sprouts (1/2 cup)
Butternut squash (1/4 cup)
Cabbage (1 cup)
Carrots
Celeriac
Celery (1 stalk)
Chicory leaves
Chickpeas, canned (1/4 cup)
Chilli
Chives
Choy sum
Collard greens
Corn (1/2 cob)
Courgette
Cucumber
Eggplant
Endive
Fennel
Green beans
Green bell pepper
Ginger
Kale
Karela

Leek leaves
Lentils, canned (1/4 cup)
Butter lettuce
Iceberg lettuce
Radicchio lettuce
Red coral lettuce
Rocket lettuce
Okra
Olives
Parsnips
Pickled gherkins
Pickled onions, large
Potato
Pumpkin
Radish
Red bell pepper
Scallions/spring onions (green part)
Seaweed
Silverbeet
Snow peas (10 pods)
Spaghetti squash
Spinach
Sun-dried tomatoes
Swiss chard
Sweet potato (1/2 cup)
Tomatoes
Turnip
Water chestnuts
Watercress
Yams
Zucchini


Fruits

Ackee
Avocado (1/4 cup)
Bananas
Blueberries
Breadfruit
Carambola
Cantaloupe
Cranberries
Clementine
Dragon fruit
Grapes
Guava, ripe
Honeydew and Galia melons
Kiwifruit
Lemon

Lime
Mandarin
Orange
Passionfruit
Pawpaw
Papaya
Pineapple
Plantains
Plums
Raspberry
Rhubarb
Starfruit
Strawberry
Tamarind
Tangelo


Cereals, Grains & Nuts

Arrowroot
Almonds
Brazil nuts
Bread, gluten-free
Bulgur (1/4 cup)
Buckwheat
Buckwheat flour
Buckwheat noodles
Brown rice/whole grain rice
Chestnuts
Cornbread
Cornflour
Corncakes
Cornflakes
Coconut milk, cream, flesh
Corn tortillas
Hazelnuts
Macadamia nuts
Millet
Oats
Pasta, gluten-free
Peanuts
Pecans
Pine nuts
Popcorn
Polenta

Potato flour bread
Potato chips
Potato flour
Quinoa
Basmati rice
Brown rice
Rice noodles
White rice
Rice bread
Rice Bran
Rice cakes
Rice crackers
Rice flakes
Rice flour
Rice Krispies
Chia seeds
Egusi seeds
Poppy seeds
Pumpkin seeds
Sesame seeds
Sunflower seeds
Sorghum
Soy protein (isolated)
Spelt bread
Tortilla chips
Walnuts
Tempeh
Tofu (firm)


Dairy Foods

Butter
Brie cheese
Camembert cheese
Cheddar cheese
Cottage cheese
Feta cheese
Goat cheese
Hard, ripened cheeses
Mozzarella cheese
Parmesan cheese
Ricotta cheese (2 tbsp)
Swiss cheese

Almond milk
Eggs
Hemp milk
Lactose-free milk
Margarine
Oat milk
Rice milk
Sorbet
Whipped cream
Yogurt, lactose-free
Yogurt, Greek (1/2 cup)


Sweeteners, Etc.

Brown sugar
Coconut sugar
Jams, of low-FODMAP fruits
Maple syrup
Molasses
Rice sugar
Powdered sugar


Oils, Herbs & Spices

Oils: Avocado oil, Canola oil, Coconut oil, Ghee, Lard, Olive oil, Palm shortening, Peanut oil, Rice bran oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil, Garlic-infused oil, Onion-infused oil

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

Spices: Allspice, Asafetida, 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, Pepper, Salt, Saffron, Star Anise, Turmeric

Baking powder
Baking soda
Cacao powder
Gelatine


Resources:

I’ve compiled a few extra resources for you that have been helpful to me now and in the past. The information displayed here has been gathered from these sources.

The Complete low-FODMAP Diet cookbook
Dr. Sue Shepard’s website
Low-FODMAP Diet App
IBS Diets website

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