FODMAP Diet
Foods suitable on a low-FODMAP diet
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Fruit
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Banana, blueberry, boysenberry, canteloupe, cranberry, durian, grape, grapefruit, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, passionfruit, pawpaw, raspberry, rhubarb, rockmelon, star anise, strawberry, tangelo.
Note: if fruit is dried, eat in small quantities.
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Vegetables
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Alfalfa, artichoke, bamboo shoots, bean shoots, bok choy, carrot, celery, choko, choy sum, endive, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, red capsicum (bell pepper), silver beet, spinach, summer squash (yellow), swede, sweet potato, taro, tomato, turnip, yam, zucchini.
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Herbs
Basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme.
Grain foods
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Cereals
Gluten-free bread or cereal products.
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Bread
100% spelt bread.
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Rice
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Oats
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Polenta
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Other
Arrowroot, millet, psyllium, quinoa, sorgum, tapioca.
Milk products
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Milk
Lactose-free milk, oat milk*, rice milk, soy milk*.
* Check for additives.
Cheeses
Hard cheeses, and brie and camembert.
Yoghurt
Lactose-free varieties.
I
ce-cream substitutes
Gelati, sorbet.
Butter substitutes
Olive oil.
Other
Sweeteners
Sugar* (sucrose), glucose, artificial sweeteners not ending in ‘-ol’
Honey substitutes
Golden syrup*, maple syrup*, molasses, treacle
* Small quantities
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Eliminate foods containing FODMAPs
Excess fructose
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Fruit
Apple, mango, nashi, pear, tinned fruit in natural juice, watermelon.
Sweeteners
Fructose, high fructose corn syrup.
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Large total fructose dose
Concentrated fruit sources, large serves of fruit, dried fruit, fruit juice.
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Honey
Corn syrup, fruisana.
Lactose
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Milk
Milk from cows, goats or sheep, custard, ice cream, yoghurt.
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Cheeses
Soft unripened cheeses e.g. cottage, cream, mascarpone, ricotta.
Fructans
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Vegetables
Asparagus, beetroot, broccoli, brussels sprouts, cabbage, eggplant, fennel, garlic, leek, okra, onion (all), shallots, spring onion.
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Cereals
Wheat and rye, in large amounts e.g. bread, crackers, cookies, couscous, pasta.
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Fruit
Custard apple, persimmon, watermelon.
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Miscellaneous
Chicory, dandelion, inulin.
Galactans
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Legumes
Baked beans, chickpeas, kidney beans, lentils.
Polyols
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Fruit
Apple, apricot, avocado, blackberry, cherry, lychee, nashi, nectarine, peach, pear, plum, prune, watermelon.
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Vegetables
Cauliflower, green capsicum (bell pepper), mushroom, sweet corn.
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Sweeteners
Sorbitol (420), mannitol (421), isomalt (953), maltitol (965), xylitol (967).