As mentioned in my ‘What is Low FODMAP?’ post there is a lot of conflicting information on the internet as to what food is or isn’t low in FODMAPs.

If you’ve been asked to follow the low FODMAP diet you should have been referred to a dietician, but for reference here are some of the most common foods and drinks which have been tested.

Note that foods listed as low may be high in FODMAPs in larger quantities, therefore try to only eat one portion per day. Also, people can have allergies/intolerances to items on this list and therefore some of these foods may still cause issues.

Be really careful when eating processed foods or eating out. Things like onion and garlic are used widely in restaurants and processed food and food labels can use descriptions such as ‘natural flavouring’, which you can’t be sure whether it does or doesn’t contain FODMAPs so it’s best avoided.

Vegetables

Low in FODMAPs

Aubergine/Eggplant

Bean sprouts

Bell pepper

Bok choi

Broccoli

Carrot

Celariac/Celery root

Courgette/Zucchini

Cucumber Fennel

Green beans

Ginger root

Kale

Leek (green part only)

Lettuce

Olives

Okra/Lady’s fingers

Parsnip

Potato

Pumpkin

Radish

Seaweed (nori)

Spinach

Spring onion/scallions (green part only)

Tomatoes

Turnip

White cabbage

Fresh herbs

Avoid

Artichokes (Globe and Jerusalem)

Asparagus

Beetroot

Butternut squash

Cauliflower

Celery

Garlic

Mange tout

Mushrooms

Onions

Peas

Savoy Cabbage

Sweetcorn

Fruit

Low in FODMAPs

Blueberry

Clementine

Common banana

Dragon fruit

Grapes

Kiwi

Lemon

Melon (apart from watermelon)

Orange

Passionfruit

Pineapple

Raspberries

Rhubarb

Strawberries

Avoid

Apples

Apricot

Blackberries

Cherries

Figs

Grapefruit

Mango

Nectarine

Peach

Pear

Plum

Pomegranate

Along with all dried fruit

Protein and Fats

Low in FODMAPs

All meats/poultry

All fish, including seafood

Almonds (less than 10)

Coconut milk

Eggs

Hazelnuts (less than 10)

Macadamia nuts

Oils inc olive and coconut

Peanuts

Pecan

Pine nuts

Quorn

Seeds (chia, pumpkin, sesame, sunflower)

Tofu

Walnuts

Avoid

Milk including cream Grains/Pulses

Cashew nuts

Pistachio nuts

Low in FODMAPs

Corn (chose gluten free when buying cereal)

Gluten free bread (providing it has no other ingredients high in FODMAPs)

Lentils (tinned only)

Porridge oats (max 1/4 cup)

Quinoa

Rice inc rice cakes

Avoid

Barley

Chickpeas

Couscous

Dried/tinned beans

Muesli

Rye

Wheat

Alcohol

Low in FODMAPs

Beer (gluten free only)

Gin

Vodka

Whiskey

Wine (apart from dessert wine or low calorie wine)

Avoid

Rum

Others

Low in FODMAPs

Cocoa powder

Coffee

Dark chocolate (check it doesn’t contain milk)

Herbal tea (apart from dandelion, fennel, camomile, oolong  or those with chicory root)

Maple syrup

Mustard

Soy sauce (gluten free only)

Sugar

Tea (black and green)

Avoid

Coconut water

Fruit juices

Honey

Note: this list is as accurate as possible but I can’t be held responsible for any inaccuracies, as stated previously you must be working with a doctor and/or dietician before starting a low FODMAP diet.  Any questions just ask below or via the contact page.

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