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FODMAP Diet

Foods suitable on a low-FODMAP diet

Fruit

Fruit

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.

Vegetables

Vegetables

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.

Herbs

Basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme.

 

Grain foods

Cereals

Gluten-free bread or cereal products.

Bread

100% spelt bread.

Rice

Oats

Polenta

Other

Arrowroot, millet, psyllium, quinoa, sorgum, tapioca.

 

Milk products

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

Eliminate foods containing FODMAPs

Excess fructose

Fruit

Apple, mango, nashi, pear, tinned fruit in natural juice, watermelon.

 

Sweeteners

Fructose, high fructose corn syrup.

Large total fructose dose

Concentrated fruit sources, large serves of fruit, dried fruit, fruit juice.

Honey

Corn syrup, fruisana.

 

Lactose

Milk

Milk from cows, goats or sheep, custard, ice cream, yoghurt.

Cheeses

Soft unripened cheeses e.g. cottage, cream, mascarpone, ricotta.

 

Fructans

Vegetables

Asparagus, beetroot, broccoli, brussels sprouts, cabbage, eggplant, fennel, garlic, leek, okra, onion (all), shallots, spring onion.

Cereals

Wheat and rye, in large amounts e.g. bread, crackers, cookies, couscous, pasta.

Fruit

Custard apple, persimmon, watermelon.

Miscellaneous

Chicory, dandelion, inulin.

 

Galactans

Legumes

Baked beans, chickpeas, kidney beans, lentils.

 

Polyols

Fruit

Apple, apricot, avocado, blackberry, cherry, lychee, nashi, nectarine, peach, pear, plum, prune, watermelon.

Vegetables

Cauliflower, green capsicum (bell pepper), mushroom, sweet corn.

Sweeteners

Sorbitol (420), mannitol (421), isomalt (953), maltitol (965), xylitol (967).

Download FODMAP Diet Guide PDF

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