The Comprehensive Adjustable, Searchable FODMAP Foods List
This list is taken directly from Monash University and is the most recent, comprehensive list that exists currently. There is a lot of poor information regarding low-FODMAP diets and recipes online, so don’t take our word for it: get your information from the source and download the Monash FODMAPs app.
| Food | Can eat | Type |
|---|---|---|
| Bread, multi-grain, sprouted, naan, roti, oatmeal, rye, pumpernickel, dark rye, rye sourdough, kamut, spelt, whole wheat, raisin | No | Breads, Cereals, Rice, Pasta |
| Pasta, Good Gut Group, Australia | Yes | Breads, Cereals, Rice, Pasta |
| Almonds (high in oligos, 10 nuts is acceptable) | Limited | Pulses, Tofu, Nuts |
| Amaranth, puffed (moderate in oligos) | Limited | Bread, Cereals, Rice, Pasta |
| Artichoke, hearts, canned (1/8 cup of hearts ok, but 1/4 cup of hearts is moderate in fructose) | Limited | Vegetable |
| Avocado (high in polyols, though 1/8 of an avocado is acceptable) | Limited | Fruit |
| Banana, sugar, ripe (high in fructose, but 1/2 medium sugar banana is acceptable) | Limited | Fruit |
| Beetroot (high in oligos, but 2 slices is acceptable) | Limited | Vegetable |
| Biscuit, chocolate chip (1 biscuit is acceptable) | Limited | Snacks and Biscuits/Cookies |
| Biscuits, shortbread (1 is acceptable) | Limited | Snacks and Biscuits/Cookies |
| Bourghal (high in oligos, 1/4 cup cooked acceptable) | Limited | Bread, Cereals, Rice, Pasta |
| Bread, gluten free, high fiber, United States | Limited | Bread, Cereals, Rice, Pasta |
| Bread, gluten free, sourdough, made from gluten free wheat starch, Austria | Limited | Bread, Cereals, Rice, Pasta |
| Bread, gluten-free, multigrain (moderate in oligos and fructose, 1 slice acceptable) | Limited | Bread, Cereals, Rice, Pasta |
| Bread, rice chia, gluten free | Limited | Bread, Cereals, Rice, Pasta |
| Bread, sourdough, oat | Limited | Bread, Cereals, Rice, Pasta |
| Broccoli, stalk only (1/2 cup is acceptable) | Limited | Vegetable |
| Broccolini, heads only (1/2 cup is acceptable) | Limited | Vegetable |
| Broccolini, whole (1/2 cup is acceptable) | Limited | Vegetable |
| Buckwheat kernels (moderate in oligos, 1/8 cup cooked is acceptable) | Limited | Bread, Cereals, Rice, Pasta |
| Butter beans (canned) (high in oligos, 1/4 cup acceptable) | Limited | Pulses, Tofu, Nuts |
| Butternut squash (moderate in oligos and polyols, but 1/4 cup is deemed to be acceptable) | Limited | Vegetable |
| Cabbage, red, fermented (1/2 cup is acceptable) | Limited | Vegetable |
| Cabbage, savoy (1/2 cup is acceptable) | Limited | Vegetable |
| Cabbage, white, Sauerkraut (fermented) (1 TB is acceptable) | Limited | Vegetable |
| Cantaloupe | Limited | Fruit |
| Carob powder (high in oligos, 1 heaped teaspoon acceptable) | Limited | Confectionary, Sweets, Sweeteners |
| Cassava (1/2 cup diced ok, 3/4 cup moderate in oligos, 1 cup high, unacceptable) | Limited | Vegetable |
| Celery (moderate in polyols, 1/4 medium stalk (5cm) acceptable) | Limited | Vegetable |
| Cheese - cream, haloumi, ricotta, soy | Limited | Dairy, Soy, Lactose-free |
| Chickpeas (canned) (moderate in oligos, 1/4 cup acceptable) | Limited | Pulses, Tofu, Nuts |
| Cho cho (high in oligos, 1/2 cup diced acceptable) | Limited | Vegetable |
| Chocolate, milk and white (moderate in lactose, 1 fun-size bar acceptable) | Limited | Confectionary, Sweets, Sweeteners |
| Choko (high in oligos, 1/2 cup diced acceptable) | Limited | Vegetable |
| Coconut milk (moderate in oligos - 1/2 cup ok, 150ml moderate, 1 cup high) | Limited | Dairy, Soy, Lactose-free |
| Coconut treacle (moderate in oligos, 1/2 tablespoon acceptable) | Limited | Confectionary, Sweets, Sweeteners |
| Coconut water (high in polyols and moderate in oligos, 100ml acceptable) | Limited | Beverages |
| Coconut, fresh and dried/shredded (moderate in polyols, 1/2 cup acceptable) | Limited | Fruit |
| Corn flakes (moderate in oligos, 1/2 cup acceptable) | Limited | Bread, Cereals, Rice, Pasta |
| Corn thins (plain) (moderate in oligos, 1 biscuit is acceptable) | Limited | Bread, Cereals, Rice, Pasta |
| Corn thins, plain (1 is acceptable) | Limited | Snacks and Biscuits/Cookies |
| Corn, sweet (high in polyols, moderate in oligos, but 1/2 cob is acceptable) | Limited | Vegetable |
| Cream - pure, sour, thickened | Limited | Dairy, Soy, Lactose-free |
| Egusi seeds (2 tablespoons is acceptable) | Limited | Pulses, Tofu, Nuts |
| False chicken, soy beans (1/2 cup is acceptable) | Limited | Pulses, Tofu, Nuts |
| Garbanzo beans, canned (1/4 cup is acceptable) | Limited | Pulses, Tofu, Nuts |
| Green lentils (boiled) (moderate in oligos, 1/4 cup is acceptable) | Limited | Pulses, Tofu, Nuts |
| Guava, tinned in syrup (1 slice is acceptable) | Limited | Fruit |
| Hazelnuts (moderate in oligos, 10 nuts is acceptable) | Limited | Pulses, Tofu, Nuts |
| Kombucha, tea | Limited | Beverages |
| Lentils, red and green, boiled (1/4 cup is acceptable) | Limited | Pulses, Tofu, Nuts |
| Lima beans (boiled) (high in oligos, 1/4 cup acceptable) | Limited | Pulses, Tofu, Nuts |
| Longon (moderate levels of polyols, 5 longons is acceptable) | Limited | Fruit |
| Malted, chocolate-flavoured beverage base (moderate in lactose) | Limited | Beverages |
| Mange tout (high in oligos and polyols, but 5 pods is acceptable) | Limited | Vegetable |
| Milk, coconut, long life (1/2 cup is acceptable) | Limited | Dairy, Soy, Lactose-free |
| Milk, oat (moderate in oligos - 1/8 cup ok, 1/2 cup or more high) | Limited | Dairy, Soy, Lactose-free |
| Mung beans, boiled (1/4 cup is acceptable) | Limited | Pulses, Tofu, Nuts |
| Mushrooms, champignons (1/2 cup is acceptable) | Limited | Vegetable |
| Oatmeal, fine, quick oats (high in oligos, 1/2 cup acceptable) | Limited | Bread, Cereals, Rice, Pasta |
| Oats, quick (dry) (moderate in oligos, 1/4 cup acceptable) | Limited | Bread, Cereals, Rice, Pasta |
| Onions, pickled, large (2 onions is acceptable) | Limited | Vegetable |
| Pesto (moderate in oligos, 1/2 tablespoon acceptable) | Limited | Condiments |
| Pomegranate (high in oligos, but 1/4 cup of seeds or 1/2 a small fruit is acceptable) | Limited | Fruit |
| Pumpkin, canned (1/4 cup is acceptable) | Limited | Vegetable |
| Quince paste (moderate in oligos, 1/2 tablespoon acceptable) | Limited | Condiments |
| Rambutan (moderate in oligos, 2 rambutons is acceptable) | Limited | Fruit |
| Red kidney beas (boiled) (high in oligos, 1/4 cup acceptable) | Limited | Pulses, Tofu, Nuts |
| Red lentils (boiled) (moderate in oligos, 1/4 cup acceptable) | Limited | Pulses, Tofu, Nuts |
| Rice, puffed or popped (moderate in oligos, 1/2 cup acceptable) | Limited | Bread, Cereals, Rice, Pasta |
| Savoy cabbage (high in oligos, but 1/2 cup is acceptable) | Limited | Vegetable |
| Spelt, pasta (high in oligos, 1/2 cup cooked acceptable) | Limited | Bread, Cereals, Rice, Pasta |
| Strong black tea (moderate in oligos, 180ml (teacup) acceptable) | Limited | Beverages |
| Strong black tea with soy milk (high/moderate in oligos, 180ml (teacup) still moderate) | Limited | Beverages |
| Sun-dried tomatoes (moderate in fructose, but two pieces is acceptable) | Limited | Vegetable |
| Sweet corn (1/2 cob acceptable, 3/4 cob moderate, 1 cob, unacceptable) | Limited | Vegetable |
| Sweet potato (high in polyols, 1/2 cup acceptable) | Limited | Vegetable |
| Tahini (high in oligos, 1 tablespoon acceptable) | Limited | Condiments |
| Taro (1/2 cup diced acceptable) | Limited | Vegetable |
| Treacle, coconut | Limited | Confectionary, Sweets, Sweeteners |
| Vegetable pickles/relish (high in oligos, 1 tablespoon acceptable) | Limited | Condiments |
| Vinegar, balsamic (moderate in fructose) | Limited | Condiments |
| Wakame flakes | Limited | Vegetable |
| Yucca root (1/2 cup is acceptable) | Limited | Vegetable |
| Adzuki beans | No | Pulses, Tofu, Nuts |
| Agave syrup | No | Confectionary, Sweets, Sweeteners |
| Apple and Raspberry Cordial (50-100% real juice) (High in fructose, never acceptable) | No | Beverages |
| Apple syrup | No | Confectionary, Sweets, Sweeteners |
| Apples (high in fructose and polyols, never acceptable) | No | Fruit |
| Apricot (high in polyols, moderate in oligos, never acceptable) | No | Fruit |
| Artichoke, globe (high in oligos, never acceptable) | No | Vegetable |
| Artichoke, Jerusalem (high in oligos & fructose, never acceptable) | No | Vegetable |
| Asparagus (high in fructose, never acceptable) | No | Vegetable |
| Baked beans (high in oligos and fructose, never acceptable) | No | Pulses, Tofu, Nuts |
| Barley, pearl (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Biscuit, fruit filled | No | Snacks and Biscuits/Cookies |
| Bitter Melon | No | Vegetable |
| Black beans | No | Pulses, Tofu, Nuts |
| Blackberry (high in polyols, never acceptable) | No | Fruit |
| Borlotti beans (canned) (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Boysenberry (high in fructose, never acceptable) | No | Fruit |
| Bread, gluten free, multigrain, United States | No | Bread, Cereals, Rice, Pasta |
| Bread, gluten free, wholegrain, sweetened with pear juice, United States | No | Bread, Cereals, Rice, Pasta |
| Bread, Multigrain, sprouted | No | Bread, Cereals, Rice, Pasta |
| Bread, oatmeal | No | Bread, Cereals, Rice, Pasta |
| Bread, spelt, sourdough, United states | No | Bread, Cereals, Rice, Pasta |
| Broad beans (high in fructose, never acceptable) | No | Pulses, Tofu, Nuts |
| Buttermilk (high in lactose, never acceptable) | No | Dairy, Soy, Lactose-free |
| Cashews (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Cauliflower (high in polyols - never acceptable) | No | Vegetable |
| Caviar, dip (moderate in lactose, never acceptable) | No | Condiments |
| Cereal - granola, rice crisps | No | Bread, Cereals, Rice, Pasta |
| Cherries (high in fructose, never acceptable) | No | Fruit |
| Chickpeas, sprouted | No | Pulses, Tofu, Nuts |
| Cookies, chocolate crème sandwich, United States | No | Snacks and Biscuits/Cookies |
| Corn thins, flavoured | No | Snacks and Biscuits/Cookies |
| Cous cous (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Custard (high in lactose, never acceptable) | No | Dairy, Soy, Lactose-free |
| Energy bar (high in oligos, never acceptable) | No | Snacks and Biscuits/Cookies |
| Falafel (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Fava beans | No | Pulses, Tofu, Nuts |
| Feijoa (high in fructose, never acceptable) | No | Fruit |
| Figs (high in fructose, never acceptable) | No | Fruit |
| Flakes of wheat, corn, rice, oats, dried fruit, nuts (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Flour, amaranth (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Flour, barley, einkorn, lupin, khorasan (kamut) wholewheat, spelt, wheat, wholemeal spelt (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Four bean mix (canned) (high in oligos and fructose, never acceptable) | No | Pulses, Tofu, Nuts |
| Freekah (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Fruit bar (high in oligos and fructose, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Fruit bar (high in oligos and fructose, never acceptable) | No | Confectionary, Sweets, Sweeteners |
| Garlic (high in oligos, never acceptable) | No | Vegetable |
| Ginger (high in oligos, never acceptable) | No | Vegetable |
| Goji berries, dried (high in oligos, never acceptable) | No | Fruit |
| Golden syrup | No | Confectionary, Sweets, Sweeteners |
| Grapefruit (high in oligos, never acceptable) | No | Fruit |
| Guava, unripe | No | Fruit |
| Haricot beans (boiled) (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Hommus (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Hommus (high in oligos, never acceptable) | No | Condiments |
| Honey (high in fructose, never acceptable) | No | Condiments |
| Honey (high in fructose, never acceptable) | No | Confectionary, Sweets, Sweeteners |
| Ice-cream, vanilla (moderate in lactose, never acceptable) | No | Dairy, Soy, Lactose-free |
| Jackfruit, freeze dried | No | Fruit |
| Jam, mixed berries (high in polyols, never acceptable), blackcurrent | No | Condiments |
| Juice: apple, orange, berry, tropical, mango, pear, fresh or reconstituted (high in fructose and/or polyols, never acceptable) | No | Beverages |
| Karela (high in oligos, never acceptable) | No | Vegetable |
| Kefir (high in lactose, never acceptable) | No | Dairy, Soy, Lactose-free |
| Ketchup (with high-fructose corn syrup) (high in fructose, never acceptable) | No | Condiments |
| Leek, bulb (high in oligos - never acceptable) | No | Vegetable |
| Lentil burger (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Lychee (high in polyols, never acceptable) | No | Fruit |
| Mango (high in fructose, never acceptable) | No | Fruit |
| Mangosteen, freeze dried | No | Fruit |
| Milk, cow's (high in lactose, never acceptable) (including A2, sweetened condensed) | No | Dairy, Soy, Lactose-free |
| Milk, goat (high in lactose, never acceptable) | No | Dairy, Soy, Lactose-free |
| Milk, rice (high in oligos, never acceptable) | No | Dairy, Soy, Lactose-free |
| Milk, soy (from beans, high in oligos, never acceptable) | No | Dairy, Soy, Lactose-free |
| Mince, vegetarian (containing onion) | No | Pulses, Tofu, Nuts |
| Muesli (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Multigrain biscuits with currents | No | Snacks and Biscuits/Cookies |
| Mushrooms (high in polyols, moderate in oligos - never acceptable) | No | Vegetable |
| Naan bread or roti (high in oligos and fructose, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Navy beans, boiled | No | Pulses, Tofu, Nuts |
| Nectarines (high in oligos and polyols, never acceptable) | No | Fruit |
| Noodles, wheat (high in oligos and fructose, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Oatmeal bar | No | Snacks and Biscuits/Cookies |
| Onions , pickled, small | No | Vegetable |
| Onions, shallots, spanish, brown, white, spring onion bulb (high in oligos, never acceptable) | No | Vegetable |
| Orange Juice (25-50% real juice) (high in fructose, never acceptable) | No | Beverages |
| Pasta sauce, cream based | No | Condiments |
| Pasta sauce, cream-based (high in oligos and lactose, never acceptable) | No | Dairy, Soy, Lactose-free |
| Pasta sauce, tomato-based with onion and garlic (high in oligos, never acceptable) | No | Dairy, Soy, Lactose-free |
| Peaches (high in polyols, never acceptable) | No | Fruit |
| Pears, packham, nashi (high in fructose and polyols, never acceptable) | No | Fruit |
| Persimmon (high in oligos, never acceptable) | No | fruit |
| Pistachios (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Plums (high in polyols and oligos, never acceptable) | No | Fruit |
| Pumpernickel bread (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Raisin toast (high in oligos and fructose, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Rice cakes, flavoured | No | Snacks and Biscuits/Cookies |
| Rum (high in fructose, never acceptable) | No | Beverages |
| Rye bread or crispbread, light or dark (high in oligos and fructose, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Rye crispbread (high in oligos, never acceptable) | No | Snacks and Biscuits/Cookies |
| Soya beans (boiled) (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Spelt, flakes (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Spiced cake with honey | No | Snacks and Biscuits/Cookies |
| Split peas (boiled) (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Tamarillo (high in fructose, never acceptable) | No | Fruit |
| Teas: strong chai , any chamomile, strong dandelion, any fennel, any oolong (high in oligos, never acceptable) | No | Beverages |
| Tofu (silken) | No | Pulses, Tofu, Nuts |
| Tzatziki (high in oligos and fructose, never acceptable) | No | Condiments |
| Vegetarian mince (high in oligos, never acceptable) | No | Pulses, Tofu, Nuts |
| Watermelon (high in oligos, fructose and polyols, never acceptable) | No | Fruit |
| Wheat bran (high in oligos and fructose, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Wheat-based products - bread, pasta, biscuits, crackers (high in oligos, never acceptable) | No | Bread, Cereals, Rice, Pasta |
| Wine, low-GI (high in fructose, never acceptable) | No | Beverages |
| Wine, sticky (high in fructose, never acceptable) | No | Beverages |
| Yoghurt (high in lactose, never acceptable) | No | Dairy, Soy, Lactose-free |
| Dried fruits are not acceptable, including apple, apricots, coconut (1/4 cup acceptable), cranberries (1 tablespoon acceptable), currants (1 tablespoon acceptable), dates, figs, mango, paw paw (1 piece acceptable), pear, pineapple, prunes, raisins (1 tablespoon acceptable), sultanas, (they all tend to be high in oligos) EXCEPT dried banana is acceptable | No (some Limited) | Fruit |
| Peas, sugar snap, frozen, snow (high in oligos, fructose & polyols, 1/4 cup of frozen green peas acceptable) | No (some Limited) | Vegetable |
| Ackee (tinned in brine) | Yes | Fruit |
| Agar agar | Yes | Confectionary, Sweets, Sweeteners |
| Agar agar | Yes | Pulses, Tofu, Nuts |
| Alfalfa - 1/2 cup | Yes | Vegetable |
| All meat, seafood, fish and eggs are low FODMAP | Yes | Meat |
| All spices (all spice, cardamom, chilli powder, cinnamon, cloves, coriander seeds, cumin, curry powder, fennel seeds, fenugreek seeds, five spice, goraka, mustard seeds, nutmeg, paprika, black pepper, saffron, star anise, turmeric, vanilla) | Yes | Condiments |
| Arugula | Yes | Vegetable |
| Asafoetida powder | Yes | Condiments |
| Aubergine | Yes | Vegetable |
| Bamboo shoots, fresh and canned | Yes | Vegetable |
| Banana, common | Yes | Fruit |
| Banana, sugar (firm, not ripe) | Yes | Fruit |
| Bar, sea salt & dark chocolate, FODY Food Co. United States (low FODMAP certified food) | Yes | Snacks and Biscuits/Cookies |
| Barbeque russet potato chips, FODY Foods Co. United States (low FODMAP certified food) | Yes | Snacks and Biscuits/Cookies |
| Barbeque Sauce | Yes | Condiments |
| BBQ sauce | Yes | Condiments |
| Bean sprouts | Yes | Vegetable |
| Beer | Yes | Beverages |
| Beetroot, pickled | Yes | Vegetable |
| Bell pepper, red & green | Yes | Vegetable |
| Biscuit, spiced, Netherlands | Yes | Snacks and Biscuits/Cookies |
| Biscuit, sweet, plain | Yes | Snacks and Biscuits/Cookies |
| Biscuits, cream cracker, Malaysia | Yes | Snacks and Biscuits/Cookies |
| Biscuits, oatcakes | Yes | Snacks and Biscuits/Cookies |
| Biscuits, savoury, plain | Yes | Snacks and Biscuits/Cookies |
| Biscuits, savoury, wholemeal | Yes | Snacks and Biscuits/Cookies |
| Blueberry | Yes | Fruit |
| Bok choy | Yes | Vegetable |
| Brazil nuts | Yes | Pulses, Tofu, Nuts |
| Bread, ancient wheat, 2ab wheat, rustic country loaf, GoodMills Innovation GmbH, Germany (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, corn, Netherlands | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free & dairy free 5 seeds, Helga's Continental Bakehouse, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, Gluten free & dairy free low GI white bread, Country Life Bakery, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free & dairy free soy & linseed bread, Helga's Continental Bakehouse, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, Gluten free & dairy free sunflower & red quinoa bread, Helga's Continental Bakehouse, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free & dairy free white bread, Country Life Bakery, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free & dairy free white bread, Vogel's Bread. New Zealand (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free chia & toasted sesame bread, Vogel's Bread, New Zealand (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free, dark multiseed, tapioca flour | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free, low GI, high fibre | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free, sourdough, rice flour, Netherlands | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten free, white, United States | Yes | Bread, Cereals, Rice, Pasta |
| Bread, gluten-free, wholemeal, millet, sourdough (white and wholemeal), spelt sourdough | Yes | Bread, Cereals, Rice, Pasta |
| Bread, lower carb 5 seed bread, Freya's Continental Style Bread, New Zealand (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, lower carb wholemeal & seed bread, Helga's Continental Bakehouse, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, lower card 5 seed bread, Helga's Continental Bakehouse, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, spelt sourdough, Bodhi's Bakehouse, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, spelt sourdough, wholemeal, chia & sunflower seeds, Naturis Organic Breads, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Bread, spelt sourdough, wholemeal, Naturis Organic Breads, Australia (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Breadfruit | Yes | Fruit |
| Breakfast cereal, cinnamon seeds crunch, FODY Food Co. United States (low FODMAP certified food) | Yes | Bread, Cereals, Rice, Pasta |
| Broccoli, heads only | Yes | Vegetable |
| Broccoli, whole | Yes | Vegetable |
| Broccolini, stalks only | Yes | Vegetable |
| Brown rise protein, sprouted, organic, powder | Yes | Beverages |
| Brussels sprouts | Yes | Vegetable |
| Butter biscuits. Germany | Yes | Snacks and Biscuits/Cookies |
| Butter, margarine and dairy blend | Yes | Dairy, Soy, Lactose-free |
| Cabbage, common | Yes | Vegetable |
| Cabbage, red | Yes | Vegetable |
| Cacao Powder | Yes | Beverages |
| Callaloo, tinned in brine | Yes | Vegetable |
| Capers in vinegar | Yes | Condiments |
| Capers, salted | Yes | Condiments |
| Capsicum (bell pepper), green and red | Yes | Vegetable |
| Carambola | Yes | Fruit |
| Carrot | Yes | Vegetable |
| Celeriac | Yes | Vegetable |
| Chana dahl | Yes | Pulses, Tofu, Nuts |
| Cheese - camembert, cheddar, colby, creamed cottage, feta, goat (chevre, plain), havarti, mozzarella, percorino, brie, Swiss | Yes | Dairy, Soy, Lactose-free |
| Chestnuts | Yes | Pulses, Tofu, Nuts |
| Chia seeds | Yes | Pulses, Tofu, Nuts |
| Chicory leaves | Yes | Vegetable |
| Chilli, red and green | Yes | Vegetable |
| Chips, potato crisps. Plain | Yes | Snacks and Biscuits/Cookies |
| Chips, potato straws, salted | Yes | Snacks and Biscuits/Cookies |
| Chives | Yes | Vegetable |
| Chocolate, dark | Yes | Confectionary, Sweets, Sweeteners |
| Choy sum | Yes | Vegetable |
| Chutney | Yes | Condiments |
| Clementine | Yes | Fruit |
| Cocoa powder, drinking chocolate | Yes | Beverages |
| Coffee, instant or ground beans (without milk of any kind) | Yes | Beverages |
| Collard greens | Yes | Vegetable |
| Corn chips, plain | Yes | Bread, Cereals, Rice, Pasta |
| Corn chips, plain | Yes | Snacks and Biscuits/Cookies |
| Corn cruskits, Arnott's Biscuits Limited, Australia (low FODMAP certified food) | Yes | Snacks and Biscuits/Cookies |
| Corn flakes (gluten free) | Yes | Bread, Cereals, Rice, Pasta |
| Courgette | Yes | Vegetable |
| Cracker, high fiber | Yes | Snacks and Biscuits/Cookies |
| Cracker, saltines, plain | Yes | Snacks and Biscuits/Cookies |
| Crackers - saltines, pretzels, rice cakes, rice crackers (plain) | Yes | Bread, Cereals, Rice, Pasta |
| Cranberry juice | Yes | Beverages |
| Cream, whipped | Yes | Dairy, Soy, Lactose-free |
| Cucumber | Yes | Vegetable |
| Cumquats | Yes | Fruit |
| Daikon white | Yes | Vegetable |
| Dal (chana dal, urid dal, boiled) | Yes | Pulses, Tofu, Nuts |
| Dragon fruit | Yes | Fruit |
| Dulse flakes | Yes | Vegetable |
| Durian | Yes | Fruit |
| Edamame (frozen soybeans) | Yes | Vegetable |
| Egg replacer | Yes | Pulses, Tofu, Nuts |
| Eggplant (aubergine) | Yes | Vegetable |
| Eggplant dip | Yes | Condiments |
| Endive, leaves | Yes | Vegetable |
| Fennel, bulb (1/2 cup) | Yes | Vegetable |
| Fennel, leaves | Yes | Vegetable |
| Fish sauce | Yes | Condiments |
| Flour, buckwheat, corn, millet, quinoa, rice, maize, sorghum, spelt (sieved), teff, yam | Yes | Bread, Cereals, Rice, Pasta |
| Flour, corn | Yes | Bread, Cereals, Rice, Pasta |
| Fruit mix cordial, rosehip base, Netherlands | Yes | Beverages |
| Gai lan | Yes | Vegetable |
| Galangal | Yes | Vegetable |
| Gherkins in vinegar | Yes | Vegetable |
| Gherkins is vinegar | Yes | Condiments |
| Gin | Yes | Beverages |
| Ginger, root | Yes | Vegetable |
| Gingerbread, gluten free | Yes | Snacks and Biscuits/Cookies |
| Gingerbread, spiced cake | Yes | Snacks and Biscuits/Cookies |
| Grapes | Yes | Fruit |
| Green beans | Yes | Vegetable |
| Guava, ripe | Yes | Fruit |
| Herbs, fresh - basil, coriander (cilantro), parsley, rosemary, tarragon, thyme, curry leaves, fenugreek leaves, gotukala, lemongrass, pandan leaves, tarragon, rampa leaves | Yes | Condiments |
| Hot BBQ spice blend, FODY Food Co. United States (low FODMAP certified food) | Yes | Condiments |
| Instant jelly, lime, raspberry, strawberry | Yes | Confectionary, Sweets, Sweeteners |
| Jaggery | Yes | Confectionary, Sweets, Sweeteners |
| Jam, marmalade and strawberry | Yes | Condiments |
| Jicama | Yes | Vegetable |
| Kale | Yes | Vegetable |
| Kiwifruit | Yes | Fruit |
| Kvass | Yes | Beverages |
| Leek, green leaves | Yes | Vegetable |
| Lemon and herb seasoning, FODY Food Co. United States (low FODMAP certified food) | Yes | Condiments |
| Lemon juice | Yes | Fruit |
| Lentils (canned) | Yes | Pulses, Tofu, Nuts |
| Lettuce | Yes | Vegetable |
| Lettuce, butter, iceberg, radicchio, red coral, rocket | Yes | Vegetable |
| Lime juice | Yes | Fruit |
| Lotus root from frozen | Yes | Vegetable |
| LSA mix (linseed, sunflower & almond mix) | Yes | Pulses, Tofu, Nuts |
| Macadamias | Yes | Pulses, Tofu, Nuts |
| Mandarin | Yes | Fruit |
| Mangosteen | Yes | Fruit |
| Maple syrup | Yes | Confectionary, Sweets, Sweeteners |
| Mayonnaise | Yes | Condiments |
| Melon, rockmelon/cantaloupe, honeydew | Yes | Fruit |
| Milk, almond | Yes | Dairy, Soy, Lactose-free |
| Milk, coconut, canned for cooking | Yes | Dairy, Soy, Lactose-free |
| Milk, cow's, lactose free | Yes | Dairy, Soy, Lactose-free |
| Milk, hemp | Yes | Dairy, Soy, Lactose-free |
| Milk, macadamia | Yes | Dairy, Soy, Lactose-free |
| Milk, quinoa, unsweetened | Yes | Dairy, Soy, Lactose-free |
| Milk, soy (from protein) | Yes | Dairy, Soy, Lactose-free |
| Millet, hulled | Yes | Bread, Cereals, Rice, Pasta |
| Mince, quorn | Yes | Pulses, Tofu, Nuts |
| Mini toast, white | Yes | Snacks and Biscuits/Cookies |
| Mint jelly | Yes | Condiments |
| Mint sauce | Yes | Condiments |
| Miso paste | Yes | Condiments |
| Mixed nuts | Yes | Pulses, Tofu, Nuts |
| Mung beans, sprouted | Yes | Pulses, Tofu, Nuts |
| Mustard | Yes | Condiments |
| Oat bran | Yes | Bread, Cereals, Rice, Pasta |
| Oatmeal, coarse | Yes | Bread, Cereals, Rice, Pasta |
| Oils: avocado, canola, coconut, olive, peanut, rice bran, sesame, sunflower, vegetable | Yes | Fats, Oils |
| Okra | Yes | Vegetable |
| Olives, black and green | Yes | Vegetable |
| Oranges | Yes | Fruit |
| Oyster sauce | Yes | Condiments |
| Parsnip | Yes | Vegetable |
| Passionfruit | Yes | Fruit |
| Pasta sauce, capsicum, olive and chilli pasta sauce, SOME Foods, Australia (low FODMAP certified food) | Yes | Condiments |
| Pasta sauce, classic tomato pasta sauce. SOME Foods, Australia (low FODMAP certified food) | Yes | Condiments |
| Pasta sauce, creamy tomato sauce, SOME Foods, Australia (low FODMAP certified food) | Yes | Condiments |
| Pasta sauce, marinara sauce, FODY Food Co. United States (low FODMAP certified food) | Yes | Condiments |
| Pasta sauce, tomato and basil, FODY Food Co. United Stated (low FODMAP certified food) | Yes | Condiments |
| Pasta, gluten-free | Yes | Bread, Cereals, Rice, Pasta |
| Paw paw | Yes | Fruit |
| Peanut butter | Yes | Condiments |
| Peanut sauce Malaysian, SOME Foods, Australia (low FODMAP certified food) | Yes | Condiments |
| Peanuts | Yes | Pulses, Tofu, Nuts |
| Pear, prickly | Yes | Fruit |
| Pecan | Yes | Pulses, Tofu, Nuts |
| Pine nuts | Yes | Pulses, Tofu, Nuts |
| Pineapple | Yes | Fruit |
| Plantain (peeled) | Yes | Fruit |
| Polenta (cornmeal) | Yes | Bread, Cereals, Rice, Pasta |
| Popcorn, plain | Yes | Snacks and Biscuits/Cookies |
| Poppy seeds | Yes | Pulses, Tofu, Nuts |
| Potato | Yes | Vegetable |
| Potato chips (crisps), salted | Yes | Bread, Cereals, Rice, Pasta |
| Pretzels | Yes | Snacks and Biscuits/Cookies |
| ProNourish Drink, french vanilla, Nestle Health Science, United States (low FODMAP certified food) | Yes | Nutritional Drinks |
| Pronourish Drink, strawberry banana, Nestle Health Science, United States (low FODMAP certified food) | Yes | Nutritional Drinks |
| Pumpkin seeds (pepitas) | Yes | Pulses, Tofu, Nuts |
| Pumpkin, butternut (1/4 cup is acceptable) | Yes | Vegetable |
| Pumpkin, Japanese | Yes | Vegetable |
| Quinoa flakes | Yes | Bread, Cereals, Rice, Pasta |
| Quinoa grain | Yes | Bread, Cereals, Rice, Pasta |
| Quorn | Yes | Pulses, Tofu, Nuts |
| Radish | Yes | Vegetable |
| Raspberries | Yes | Fruit |
| Remoulade sauce | Yes | Condiments |
| Rhubarb | Yes | Fruit |
| Rice - basmati, white, brown | Yes | Bread, Cereals, Rice, Pasta |
| Rice bran | Yes | Vegetable |
| Rice cakes, plain | Yes | Snacks and Biscuits/Cookies |
| Rice cookies, Arnott's Biscuits Limited, Australia (low FODMAP certified food) | Yes | Snacks and Biscuits/Cookies |
| Rice crackers plain | Yes | Snacks and Biscuits/Cookies |
| Rice crispbread | Yes | Snacks and Biscuits/Cookies |
| Rice cruskits, Arnott's Biscuits Limited, Australia (low FODMAP certified food) | Yes | Snacks and Biscuits/Cookies |
| Rice malt syrup | Yes | Confectionary, Sweets, Sweeteners |
| Rice noodles | Yes | Bread, Cereals, Rice, Pasta |
| Rice, basmati, brown, white | Yes | Bread, Cereals, Rice, Pasta |
| Rocket (arugula) | Yes | Vegetable |
| Rush, wholemeal | Yes | Snacks and Biscuits/Cookies |
| Rutabaga | Yes | Vegetable |
| Salsa, Mild, FODY Food Co. United States (low FODMAP certified food) | Yes | Condiments |
| Seaweed (Nori) | Yes | Vegetable |
| Sesame seeds | Yes | Pulses, Tofu, Nuts |
| Shrimp/prawn paste | Yes | Condiments |
| Silverbeet | Yes | Vegetable |
| Simmer sauce, Northern Indian butter chicken. SOME Foods, Australia (low FODMAP certified food) | Yes | Condiments |
| Simmer sauce, Southern Indian madras, SOME Foods, Australia (low FODMAP certified food) | Yes | Condiments |
| Simmer sauce, Thai green curry, SOME Foods, Australia (low FODMAP certified food) | Yes | Condiments |
| Simmer sauce, Thai massamam curry, SOME Foods, Australia (low FODMAP certified food) | Yes | Condiments |
| Simmer sauce, Yemeni spiced, SOME Foods, Australia (low FODMAP certified food) | Yes | Condiments |
| Soup base, chicken, gluten free, FODY Food Co. United States (low FODMAP certified food) | Yes | Condiments |
| Soup base, vegetable, gluten free, FODY Foods Co. United States (low FODMAP certified food) | Yes | Condiments |
| Soy sauce | Yes | Condiments |
| Soy sauce | Yes | Condiments |
| Spinach | Yes | Vegetable |
| Spring onion, green parts only | Yes | Vegetable |
| Squash | Yes | Vegetable |
| Starch - maize, potato, tapioca | Yes | Bread, Cereals, Rice, Pasta |
| Starfruit | Yes | Fruit |
| Steak spice blend, FODY Foods Co. United States (low FODMAP certified food) | Yes | Condiments |
| Stevia (powder) | Yes | Confectionary, Sweets, Sweeteners |
| Strawberry | Yes | Fruit |
| Sugars - brown, palm, raw, white | Yes | Confectionary, Sweets, Sweeteners |
| Sunflower seeds | Yes | Pulses, Tofu, Nuts |
| Sweet and sour sauce | Yes | Condiments |
| Swiss chard | Yes | Vegetable |
| Syrup - maple, rice malt | Yes | Condiments |
| Taco seasoning, FODY Foods Co. United States (low FODMAP certified food) | Yes | Condiments |
| Tamarind paste | Yes | Condiments |
| Tea, chai, weak | Yes | Beverages |
| Tea, peppermint, dandelion, green, black | Yes | Beverages |
| Tea, weak black with cow's milk, low-FODMAP milk alternatives or soy milk | Yes | Beverages |
| Tempeh (plain) | Yes | Pulses, Tofu, Nuts |
| Tofu (plain) | Yes | Pulses, Tofu, Nuts |
| Tomato | Yes | Vegetable |
| Tomato paste | Yes | Condiments |
| Tomato sauce | Yes | Condiments |
| Tortillas, corn (with added gums and fibre) | Yes | Bread, Cereals, Rice, Pasta |
| Trail mix, mockingbird, FODY Food Co. United States (low FODMAP certified food) | Yes | Snacks and Biscuits/Cookies |
| Trail mix, woodpecker, FODY Food Co, United States (low FODMAP certified food) | Yes | Snacks and Biscuits/Cookies |
| Turnip | Yes | Vegetable |
| Urid dal, boiled | Yes | Pulses, Tofu, Nuts |
| Vanilla essence | Yes | Confectionary, Sweets, Sweeteners |
| Vegemite | Yes | Condiments |
| Vegetable juices: tomato, vege blends of carrot, celery, beetroot, tomato | Yes | Beverages |
| Vinegar, apple cider | Yes | Condiments |
| Vinegar, rice wine | Yes | Condiments |
| Vodka | Yes | Beverages |
| Walnuts | Yes | Pulses, Tofu, Nuts |
| Wasabi | Yes | Condiments |
| Water chestnuts | Yes | Vegetable |
| Water chestnuts | Yes | Pulses, Tofu, Nuts |
| Wheatgrass, powder | Yes | Beverages |
| Whiskey | Yes | Beverages |
| Wine (red, white, sparkling, sweet, dry) | Yes | Beverages |
| Witlof | Yes | Vegetable |
| Worcestershire sauce | Yes | Condiments |
| Yam | Yes | Vegetable |
| Yoghurt, coconut | Yes | Dairy, Soy, Lactose-free |
| Yoghurt, goat's milk | Yes | Dairy, Soy, Lactose-free |
| Yoghurt, lactose-free | Yes | Dairy, Soy, Lactose-free |
| Zucchini | Yes | Vegetable |
The Long Alphabetical List
(For easy searching, use above table and search box)
_____
Low-FODMAP Foods
Low-FODMAP Vegetables (can eat)
Alfalfa – 1/2 cup
Arugula
Aubergine
Bamboo shoots, fresh and canned
Bean sprouts
Beetroot, pickled
Bell pepper, red & green
Bok choy
Broccoli, heads only
Broccoli, whole
Broccolini, stalks only
Brussels sprouts
Cabbage, common
Cabbage, red
Callaloo, tinned in brine
Capsicum (bell pepper), green and red
Carrot
Celeriac
Chicory leaves
Chilli, red and green
Chives
Choy sum
Collard greens
Courgette
Cucumber
Daikon white
Dulse flakes
Edamame (frozen soybeans)
Eggplant (aubergine)
Endive, leaves
Fennel, bulb (1/2 cup)
Fennel, leaves
Gai lan
Galangal
Gherkins in vinegar
Ginger, root
Green beans
Jicama
Kale
Leek, green leaves
Lettuce
Lettuce, butter, iceberg, radicchio, red coral, rocket
Lotus root from frozen
Okra
Olives, black and green
Parsnip
Potato
Pumpkin, butternut (1/4 cup is acceptable)
Pumpkin, Japanese
Radish
Rice bran
Rocket (arugula)
Rutabaga
Seaweed (Nori)
Silverbeet
Spinach
Spring onion, green parts only
Squash
Swiss chard
Tomato
Turnip
Water chestnuts
Witlof
Yam
Zucchini
Low-FODMAP Fruits (can eat)
Ackee (tinned in brine)
Banana, common
Banana, sugar (firm, not ripe)
Blueberry
Breadfruit
Carambola
Clementine
Cumquats
Dragon fruit
Durian
Grapes
Guava, ripe
Kiwifruit
Lemon juice
Lime juice
Mandarin
Mangosteen
Melon, rockmelon/cantaloupe, honeydew
Oranges
Passionfruit
Paw paw
Pear, prickly
Pineapple
Plantain (peeled)
Raspberries
Rhubarb
Starfruit
Strawberry
Low-FODMAP Pulses, Tofu and Nuts (can eat)
Agar agar
Brazil nuts
Chana dahl
Chestnuts
Chia seeds
Dal (chana dal, urid dal, boiled)
Egg replacer
Lentils (canned)
LSA mix (linseed, sunflower & almond mix)
Macadamias
Mince, quorn
Mixed nuts
Mung beans, sprouted
Peanuts
Pecan
Pine nuts
Poppy seeds
Pumpkin seeds (pepitas)
Quorn
Sesame seeds
Sunflower seeds
Tempeh (plain)
Tofu (plain)
Urid dal, boiled
Walnuts
Water chestnuts
Low-FODMAP Meat, Fish & Eggs (can eat)
All meat, seafood, fish and eggs are low-FODMAP
Low-FODMAP Beverages (can eat)
Beer
Brown rise protein, sprouted, organic, powder
Cacao Powder
Cocoa powder, drinking chocolate
Coffee, instant or ground beans (without milk of any kind)
Cranberry juice
Fruit mix cordial, rosehip base, Netherlands
Gin
Kvass
Tea, chai, weak
Tea, peppermint, dandelion, green, black
Tea, weak black with cow’s milk, low-FODMAP milk alternatives or soy milk
Vegetable juices: tomato, vege blends of carrot, celery, beetroot, tomato
Vodka
Wheatgrass, powder
Whiskey
Wine (red, white, sparkling, sweet, dry)
Low-FODMAP Bread, Cereals, Rice, Pasta (can eat)
Bread, ancient wheat, 2ab wheat, rustic country loaf, GoodMills Innovation GmbH, Germany (low FODMAP certified food)
Bread, corn, Netherlands
Bread, gluten free
Bread, gluten free & dairy free 5 seeds, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, Gluten free & dairy free low GI white bread, Country Life Bakery, Australia (low FODMAP certified food)
Bread, gluten free & dairy free soy & linseed bread, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, Gluten free & dairy free sunflower & red quinoa bread, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, gluten free & dairy free white bread, Country Life Bakery, Australia (low FODMAP certified food)
Bread, gluten free & dairy free white bread, Vogel’s Bread. New Zealand (low FODMAP certified food)
Bread, gluten free chia & toasted sesame bread, Vogel’s Bread, New Zealand (low FODMAP certified food)
Bread, gluten free, dark multiseed, tapioca flour
Bread, gluten free, low GI, high fibre
Bread, gluten free, sourdough, rice flour, Netherlands
Bread, gluten free, white, United States
Bread, gluten-free, wholemeal, millet, sourdough (white and wholemeal), spelt sourdough
Bread, lower carb 5 seed bread, Freya’s Continental Style Bread, New Zealand (low FODMAP certified food)
Bread, lower carb wholemeal & seed bread, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, lower card 5 seed bread, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, spelt sourdough, Bodhi’s Bakehouse, Australia (low FODMAP certified food)
Bread, spelt sourdough, wholemeal, chia & sunflower seeds, Naturis Organic Breads, Australia (low FODMAP certified food)
Bread, spelt sourdough, wholemeal, Naturis Organic Breads, Australia (low FODMAP certified food)
Breakfast cereal, cinnamon seeds crunch, FODY Food Co. United States (low FODMAP certified food)
Corn chips, plain
Corn flakes (gluten free)
Crackers – saltines, pretzels, rice cakes, rice crackers (plain)
Flour, buckwheat, corn, millet, quinoa, rice, maize, sorghum, spelt (sieved), teff, yam
Flour, corn
Millet, hulled
Oat bran
Oatmeal, coarse
Pasta, gluten-free
Pasta, Good Gut Group, Australia
Polenta (cornmeal)
Potato chips (crisps), salted
Quinoa flakes
Quinoa grain
Rice – basmati, white, brown
Rice noodles
Rice, basmati, brown, white
Starch – maize, potato, tapioca
Tortillas, corn (with added gums and fibre)
Low-FODMAP Fats & Oils (can eat)
Oils: avocado, canola, coconut, olive, peanut, rice bran, sesame, sunflower, vegetable
Low-FODMAP Dairy, Soy and Lactose-free (can eat)
Butter, margarine and dairy blend
Cheese – camembert, cheddar, colby, creamed cottage, feta, goat (chevre, plain), havarti, mozzarella, percorino, brie, Swiss
Cream, whipped
Milk, almond
Milk, coconut, canned for cooking
Milk, cow’s, lactose free
Milk, hemp
Milk, macadamia
Milk, quinoa, unsweetened
Milk, soy (from protein)
Yoghurt, coconut
Yoghurt, goat’s milk
Yoghurt, lactose-free
Low-FODMAP Condiments, Spreads & Sauces (can eat)
All spices (all spice, cardamom, chilli powder, cinnamon, cloves, coriander seeds, cumin, curry powder, fennel seeds, fenugreek seeds, five spice, goraka, mustard seeds, nutmeg, paprika, black pepper, saffron, star anise, turmeric, vanilla)
Asafoetida powder
Barbeque Sauce
BBQ sauce
Capers in vinegar
Capers, salted
Chutney
Eggplant dip
Fish sauce
Gherkins is vinegar
Herbs, fresh – basil, coriander (cilantro), parsley, rosemary, tarragon, thyme, curry leaves, fenugreek leaves, gotukala, lemongrass, pandan leaves, tarragon, rampa leaves
Hot BBQ spice blend, FODY Food Co. United States (low FODMAP certified food)
Jam, marmalade and strawberry
Lemon and herb seasoning, FODY Food Co. United States (low FODMAP certified food)
Mayonnaise
Mint jelly
Mint sauce
Miso paste
Mustard
Oyster sauce
Pasta sauce, capsicum, olive and chilli pasta sauce, SOME Foods, Australia (low FODMAP certified food)
Pasta sauce, classic tomato pasta sauce. SOME Foods, Australia (low FODMAP certified food)
Pasta sauce, creamy tomato sauce, SOME Foods, Australia (low FODMAP certified food)
Pasta sauce, marinara sauce, FODY Food Co. United States (low FODMAP certified food)
Pasta sauce, tomato and basil, FODY Food Co. United Stated (low FODMAP certified food)
Peanut butter
Peanut sauce Malaysian, SOME Foods, Australia (low FODMAP certified food)
Remoulade sauce
Salsa, Mild, FODY Food Co. United States (low FODMAP certified food)
Shrimp/prawn paste
Simmer sauce, Northern Indian butter chicken. SOME Foods, Australia (low FODMAP certified food)
Simmer sauce, Southern Indian madras, SOME Foods, Australia (low FODMAP certified food)
Simmer sauce, Thai green curry, SOME Foods, Australia (low FODMAP certified food)
Simmer sauce, Thai massamam curry, SOME Foods, Australia (low FODMAP certified food)
Simmer sauce, Yemeni spiced, SOME Foods, Australia (low FODMAP certified food)
Soup base, chicken, gluten free, FODY Food Co. United States (low FODMAP certified food)
Soup base, vegetable, gluten free, FODY Foods Co. United States (low FODMAP certified food)
Soy sauce
Soy sauce
Steak spice blend, FODY Foods Co. United States (low FODMAP certified food)
Sweet and sour sauce
Syrup – maple, rice malt
Taco seasoning, FODY Foods Co. United States (low FODMAP certified food)
Tamarind paste
Tomato paste
Tomato sauce
Vegemite
Vinegar, apple cider
Vinegar, rice wine
Wasabi
Worcestershire sauce
Low-FODMAP Sweets, Sugar, Sugar Substitutes, Confectionary (can eat)
Agar agar
Chocolate, dark
Instant jelly, lime, raspberry, strawberry
Jaggery
Maple syrup
Rice malt syrup
Stevia (powder)
Sugars – brown, palm, raw, white
Vanilla essence
Low-FODMAP Nutritional Drinks (can eat)
ProNourish Drink, french vanilla, Nestle Health Science, United States (low FODMAP certified food)
ProNourish Drink, strawberry banana, Nestle Health Science, United States (low FODMAP certified food)
Low-FODMAP Snacks & Biscuits (can eat)
Bar, sea salt & dark chocolate, FODY Food Co. United States (low FODMAP certified food)
Barbeque russet potato chips, FODY Foods Co. United States (low FODMAP certified food)
Biscuit, spiced, Netherlands
Biscuit, sweet, plain
Biscuits, cream cracker, Malaysia
Biscuits, oatcakes
Biscuits, savoury, plain
Biscuits, savoury, wholemeal
Butter biscuits. Germany
Chips, potato crisps. Plain
Chips, potato straws, salted
Corn chips, plain
Corn cruskits, Arnott’s Biscuits Limited, Australia (low FODMAP certified food)
Cracker, high fiber
Cracker, saltines, plain
Gingerbread, gluten free
Gingerbread, spiced cake
Mini toast, white
Popcorn, plain
Pretzels
Rice cakes, plain
Rice cookies, Arnott’s Biscuits Limited, Australia (low FODMAP certified food)
Rice crackers plain
Rice crispbread
Rice cruskits, Arnott’s Biscuits Limited, Australia (low FODMAP certified food)
Rush, wholemeal
Trail mix, mockingbird, FODY Food Co. United States (low FODMAP certified food)
Trail mix, woodpecker, FODY Food Co, United States (low FODMAP certified food)
Moderate-FODMAP Foods
_____
Moderate-FODMAP Vegetables (limited doses)
Artichoke, hearts, canned (1/8 cup of hearts ok, but 1/4 cup of hearts is moderate in fructose)
Beetroot (high in oligos, but 2 slices is acceptable)
Broccoli, stalk only (1/2 cup is acceptable)
Broccolini, heads only (1/2 cup is acceptable)
Broccolini, whole (1/2 cup is acceptable)
Butternut squash (moderate in oligos and polyols, but 1/4 cup is deemed to be acceptable)
Cabbage, red, fermented (1/2 cup is acceptable)
Cabbage, savoy (1/2 cup is acceptable)
Cabbage, white, Sauerkraut (fermented) (1 TB is acceptable)
Cassava (1/2 cup diced ok, 3/4 cup moderate in oligos, 1 cup high, unacceptable)
Celery (moderate in polyols, 1/4 medium stalk (5cm) acceptable)
Cho cho (high in oligos, 1/2 cup diced acceptable)
Choko (high in oligos, 1/2 cup diced acceptable)
Corn, sweet (high in polyols, moderate in oligos, but 1/2 cob is acceptable)
Mange tout (high in oligos and polyols, but 5 pods is acceptable)
Mushrooms, champignons (1/2 cup is acceptable)
Onions, pickled, large (2 onions is acceptable)
Peas, sugar snap, frozen, snow (high in oligos, fructose & polyols, 1/4 cup of frozen green peas acceptable)
Pumpkin, canned (1/4 cup is acceptable)
Savoy cabbage (high in oligos, but 1/2 cup is acceptable)
Sun-dried tomatoes (moderate in fructose, but two pieces is acceptable)
Sweet corn (1/2 cob acceptable, 3/4 cob moderate, 1 cob, unacceptable)
Sweet potato (high in polyols, 1/2 cup acceptable)
Taro (1/2 cup diced acceptable)
Wakame flakes
Yucca root (1/2 cup is acceptable)
Moderate-FODMAP Fruits (limited doses)
Avocado (high in polyols, though 1/8 of an avocado is acceptable)
Banana, sugar, ripe (high in fructose, but 1/2 medium sugar banana is acceptable)
Cantaloupe
Coconut, fresh and dried/shredded (moderate in polyols, 1/2 cup acceptable)
Dried fruits are not acceptable, including apple, apricots, coconut (1/4 cup acceptable), cranberries (1 tablespoon acceptable), currants (1 tablespoon acceptable), dates, figs, mango, paw paw (1 piece acceptable), pear, pineapple, prunes, raisins (1 tablespoon acceptable), sultanas, (they all tend to be high in oligos) EXCEPT dried banana is acceptable
Guava, tinned in syrup (1 slice is acceptable)
Longon (moderate levels of polyols, 5 longons is acceptable)
Pomegranate (high in oligos, but 1/4 cup of seeds or 1/2 a small fruit is acceptable)
Rambutan (moderate in oligos, 2 rambutans is acceptable)
Moderate-FODMAP Pulses, Tofu and Nuts (limited doses)
Almonds (high in oligos, 10 nuts is acceptable)
Butter beans (canned) (high in oligos, 1/4 cup acceptable)
Chickpeas (canned) (moderate in oligos, 1/4 cup acceptable)
Egusi seeds (2 tablespoons is acceptable)
False chicken, soy beans (1/2 cup is acceptable)
Garbanzo beans, canned (1/4 cup is acceptable)
Green lentils (boiled) (moderate in oligos, 1/4 cup is acceptable)
Hazelnuts (moderate in oligos, 10 nuts is acceptable)
Lentils, red and green, boiled (1/4 cup is acceptable)
Lima beans (boiled) (high in oligos, 1/4 cup acceptable)
Mung beans, boiled (1/4 cup is acceptable)
Red kidney beas (boiled) (high in oligos, 1/4 cup acceptable)
Red lentils (boiled) (moderate in oligos, 1/4 cup acceptable)
Moderate-FODMAP Beverages (limited doses)
Coconut water (high in polyols and moderate in oligos, 100ml acceptable)
Kombucha, tea
Malted, chocolate-flavoured beverage base (moderate in lactose)
Strong black tea (moderate in oligos, 180ml (teacup) acceptable)
Strong black tea with soy milk (high/moderate in oligos, 180ml (teacup) still moderate)
Moderate-FODMAP Bread, Cereals, Rice, Pasta (limited doses)
Amaranth, puffed (moderate in oligos)
Burghal (high in oligos, 1/4 cup cooked acceptable)
Bread, gluten free, high fiber, United States
Bread, gluten free, sourdough, made from gluten free wheat starch, Austria
Bread, gluten-free, multigrain (moderate in oligos and fructose, 1 slice acceptable)
Bread, rice chia, gluten free
Bread, sourdough, oat
Buckwheat kernels (moderate in oligos, 1/8 cup cooked is acceptable)
Corn flakes (moderate in oligos, 1/2 cup acceptable)
Corn thins (plain) (moderate in oligos, 1 biscuit is acceptable)
Oatmeal, fine, quick oats (high in oligos, 1/2 cup acceptable)
Oats, quick (dry) (moderate in oligos, 1/4 cup acceptable)
Rice, puffed or popped (moderate in oligos, 1/2 cup acceptable)
Spelt, pasta (high in oligos, 1/2 cup cooked acceptable)
Moderate-FODMAP Dairy, Soy and Lactose-free (limited doses)
Cheese – cream, haloumi, ricotta, soy
Coconut milk (moderate in oligos – 1/2 cup ok, 150ml moderate, 1 cup high)
Cream – pure, sour, thickened
Milk, coconut, long life (1/2 cup is acceptable)
Milk, oat (moderate in oligos – 1/8 cup ok, 1/2 cup or more high)
Moderate-FODMAP Condiments, Spreads & Sauces (limited doses)
Pesto (moderate in oligos, 1/2 tablespoon acceptable)
Quince paste (moderate in oligos, 1/2 tablespoon acceptable)
Tahini (high in oligos, 1 tablespoon acceptable)
Vegetable pickles/relish (high in oligos, 1 tablespoon acceptable)
Vinegar, balsamic (moderate in fructose)
Moderate-FODMAP Sweets, Sugar, Confectionary (limited doses)
Carob powder (high in oligos, 1 heaped teaspoon acceptable)
Chocolate, milk and white (moderate in lactose, 1 fun-size bar acceptable)
Coconut treacle (moderate in oligos, 1/2 tablespoon acceptable)
Treacle, coconut
Moderate-FODMAP Snacks & Biscuits (limited doses)
Biscuit, chocolate chip (1 biscuit is acceptable)
Biscuits, shortbread (1 is acceptable)
Corn thins, plain (1 is acceptable)
High-FODMAP Foods
______
High-FODMAP Vegetables (cannot eat)
Artichoke, globe (high in oligos, never acceptable)
Artichoke, Jerusalem (high in oligos & fructose, never acceptable)
Asparagus (high in fructose, never acceptable)
Bitter Melon
Cauliflower (high in polyols – never acceptable)
Garlic (high in oligos, never acceptable)
Ginger (high in oligos, never acceptable)
Karela (high in oligos, never acceptable)
Leek, bulb (high in oligos – never acceptable)
Mushrooms (high in polyols, moderate in oligos – never acceptable)
Onions , pickled, small
Onions, shallots, spanish, brown, white, spring onion bulb (high in oligos, never acceptable)
High-FODMAP Fruits (cannot eat)
Apples (high in fructose and polyols, never acceptable)
Apricot (high in polyols, moderate in oligos, never acceptable)
Blackberry (high in polyols, never acceptable)
Boysenberry (high in fructose, never acceptable)
Cherries (high in fructose, never acceptable)
Feijoa (high in fructose, never acceptable)
Figs (high in fructose, never acceptable)
Goji berries, dried (high in oligos, never acceptable)
Grapefruit (high in oligos, never acceptable)
Guava, unripe
Jackfruit, freeze-dried
Lychee (high in polyols, never acceptable)
Mango (high in fructose, never acceptable)
Mangosteen, freeze-dried
Nectarines (high in oligos and polyols, never acceptable)
Peaches (high in polyols, never acceptable)
Pears, Packham, nashi (high in fructose and polyols, never acceptable)
Persimmon (high in oligos, never acceptable)
Plums (high in polyols and oligos, never acceptable)
Tamarillo (high in fructose, never acceptable)
Watermelon (high in oligos, fructose and polyols, never acceptable)
High-FODMAPS Bread, Cereals, Rice, Pasta (cannot eat)
Barley, pearl (high in oligos, never acceptable)
Bread, gluten free, multigrain, United States
Bread, gluten free, wholegrain, sweetened with pear juice, United States
Bread, Multigrain, sprouted
Bread, oatmeal
Bread, spelt, sourdough, United states
Cereal – granola, rice crisps
Cous cous (high in oligos, never acceptable)
Flakes of wheat, corn, rice, oats, dried fruit, nuts (high in oligos, never acceptable)
Flour, amaranth (high in oligos, never acceptable)
Flour, barley, einkorn, lupin, khorasan (kamut) wholewheat, spelt, wheat, wholemeal spelt (high in oligos, never acceptable)
Freekah (high in oligos, never acceptable)
Fruit bar (high in oligos and fructose, never acceptable)
Muesli (high in oligos, never acceptable)
Naan bread or roti (high in oligos and fructose, never acceptable)
Noodles, wheat (high in oligos and fructose, never acceptable)
Pumpernickel bread (high in oligos, never acceptable)
Raisin toast (high in oligos and fructose, never acceptable)
Rye bread or crispbread, light or dark (high in oligos and fructose, never acceptable)
Spelt, flakes (high in oligos, never acceptable)
Wheat bran (high in oligos and fructose, never acceptable)
Wheat-based products – bread, pasta, biscuits, crackers (high in oligos, never acceptable)
High-FODMAP Pulses, Tofu and Nuts (consume at your peril)
Adzuki beans
Baked beans (high in oligos and fructose, never acceptable)
Black beans
Borlotti beans (canned) (high in oligos, never acceptable)
Broad beans (high in fructose, never acceptable)
Cashews (high in oligos, never acceptable)
Chickpeas, sprouted
Falafel (high in oligos, never acceptable)
Fava beans
Four bean mix (canned) (high in oligos and fructose, never acceptable)
Haricot beans (boiled) (high in oligos, never acceptable)
Hommus (high in oligos, never acceptable)
Lentil burger (high in oligos, never acceptable)
Mince, vegetarian (containing onion)
Navy beans, boiled
Pistachios (high in oligos, never acceptable)
Soya beans (boiled) (high in oligos, never acceptable)
Split peas (boiled) (high in oligos, never acceptable)
Tofu (silken)
Vegetarian mince (high in oligos, never acceptable)
High-FODMAP Beverages (consume at your peril)
Apple and Raspberry Cordial (50-100% real juice) (High in fructose, never acceptable)
Juice: apple, orange, berry, tropical, mango, pear, fresh or reconstituted (high in fructose and/or polyols, never acceptable)
Orange Juice (25-50% real juice) (high in fructose, never acceptable)
Rum (high in fructose, never acceptable)
Teas: strong chai , any chamomile, strong dandelion, any fennel, any oolong (high in oligos, never acceptable)
Wine, low-GI (high in fructose, never acceptable)
Wine, sticky (high in fructose, never acceptable)
High-FODMAP Dairy, Soy, and Lactose-free (consume at your peril)
Buttermilk (high in lactose, never acceptable)
Custard (high in lactose, never acceptable)
Ice-cream, vanilla (moderate in lactose, never acceptable)
Kefir (high in lactose, never acceptable)
Milk, cow’s (high in lactose, never acceptable) (including A2, sweetened condensed)
Milk, goat (high in lactose, never acceptable)
Milk, rice (high in oligos, never acceptable)
Milk, soy (from beans, high in oligos, never acceptable)
Pasta sauce, cream-based (high in oligos and lactose, never acceptable)
Pasta sauce, tomato-based with onion and garlic (high in oligos, never acceptable)
Yoghurt (high in lactose, never acceptable)
High-FODMAP Condiments, Spreads & Sauces (consume at your peril)
Caviar, dip (moderate in lactose, never acceptable)
Hommus (high in oligos, never acceptable)
Honey (high in fructose, never acceptable)
Jam, mixed berries (high in polyols, never acceptable), blackcurrent
Ketchup (with high-fructose corn syrup) (high in fructose, never acceptable)
Pasta sauce, cream based
Tzatziki (high in oligos and fructose, never acceptable)
High-FODMAP Confectionary, Sweets, Sweeteners (consume at your peril)
Agave syrup
Apple syrup
Fruit bar (high in oligos and fructose, never acceptable)
Golden syrup
Honey (high in fructose, never acceptable)
High-FODMAP Snacks & Biscuits (consume at your peril)
Biscuit, fruit-filled
Cookies, chocolate crème sandwich, United States
Corn thins, flavoured
Energy bar (high in oligos, never acceptable)
Multigrain biscuits with currents
Oatmeal bar
Rice cakes, flavoured
Rye crispbread (high in oligos, never acceptable)
Spiced cake with honey
