Low FODMAP Diet

The Full Low FODMAP Diet List

The Low FODMAP diet stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are then broken down even further into Fructans, Galactoligosaccharides, Lactose, Fructose, Sorbitol and Mannitol. FODMAPS are short chain carbohydrates that basically wreak havoc in the small intestine of those suffering from IBS. These small carbohydrates are poorly absorbed (or not absorbed at all) and pull water into the small intestine and then are fermented by bacteria in the colon. This stretches the intestine and stimulates the nerves in the gut, causing all those horrible symptoms mentioned above.

The Low FODMAP diet is done in three phases: the elimination phase, the reintroduction phase and finally the personalization phase. The elimination diet can last anywhere from 2-6 weeks, although some people have found relief from their symptoms after only a few days! The reintroduction phase takes quite a bit longer as you re-challenge foods from each of the FODMAP groups and monitor for tolerance. The personalization phase is basically finding a balance between the FODMAPs that have been reintroduced into your diet and avoiding/limiting the high FODMAP foods that are not well tolerated.

AllowedNot Allowed
Acesulfame KAgave
AckeeAlmond meal
AlcoholAmaranth flour
AlfalfaApples including pink lady and granny smith
Almond butterApricots
Almond milkArtichoke
Almonds – max of 15Asparagus
Apple cider vinegar, 2 tbspAvocado
Asafoetida powder – great onion substituteBaked beans
AspartameBananas, ripe
Baking powderBarley including flour
Baking sodaBeer – if drinking more than one bottle
Balsamic vinegar, 2 tbspBeetroot, fresh
Bamboo shootsBiscuits including chocolate chip biscuits
Bananas, unripeBlack beans
Barbecue sauce – check label carefullyBlack eyed peas
BasilBlack tea with added soy milk
Basmati riceBlackberries
Bay leavesBlackcurrants
Bean sproutsBoysenberry
BeefBran cereals
BeerBread, wheat – over 1 slice
Beetroot, canned and pickledBreadcrumbs
BilberriesBroad beans
Biscuit, savouryButter beans
Biscuit, shortbread – 1 onlyButtermilk
Black pepperCakes
Black tea, weakCarob powder
BlueberriesCashews
Bok choy / pak choiCassava
Brazil nutsCauliflower
Bread, wheat – 1 sliceCaviar dip
Bread:Celery – greater than 5cm of stalk
BreadfruitCereal bar, wheat based
Brie CheeseChai tea, strong
Broccoli, heads only – 3/4 cupChamomile tea
Broccoli, stalks only – 1/2 cupCheese, cream
Broccoli, whole – 1/2 cupCheese, Halmoumi
Broccolini, heads only – 1/2 cupCheese, ricotta
Broccolini, stalks only – 1 cupCherries
Broccolini, whole – 1/2 cup choppedChoko
Brown riceChorizo
Brown rice / whole grain riceCoconut water
Brussels sprouts – 2 sproutsCordial, apple and raspberry with 50-100% real juice
BuckwheatCordial, orange with 25-50% real juice
Buckwheat flourCous cous
Buckwheat noodlesCow milk
Bulgur / bourghal – 1/4 cup cooked, 44g servingCream
ButterCroissants
Butter lettuceCrumpets
Butternut squash – 1/4 cupCurrants
Cabbage, common and red up to 1 cupCustard
Cacao powderCustard apple
CallalooDandelion tea, strong
Camembert CheeseDates
Canned tunaEgg noodles
Canola oilEinkorn flour
CantaloupeEvaporated milk
Capers in vinegarFalafel
Capers, saltedFeijoa
CarambolaFennel tea
CardamonFermented cabbage
CarrotsFigs
CeleriacFOS – fructooligosaccharides
Celery – less than 5cm of stalkFreekeh
Chai tea, weakFructose
Cheddar CheeseFruit
Cheese:Fruit and herbal teas with apple added
ChestnutsFruit bar
Chia seedsFruit juices in large quantities
Chick peas – 1/4 cupFruit juices made of apple, pear, mango
ChickenGarlic – avoid entirely if possible
Chicory leavesGelato
Chilli – if tolerableGnocchi
Chilli powder (check ingredientsGoat milk
Chips, plain / potato crisps, plainGoji berries
ChivesGranary bread
Cho cho – 1/2 cup dicedGranola bar
Chocolate:Grapefruit
Choy sumGravy, if it contains onion
Chutney, 1 tablespoonGuava, unripe
CilantroHaricot beans
CinnamonHerbal tea, strong
Clear spirits such as VodkaHigh fructose corn syrup (HFCS)
ClementineHoney
ClovesHummus / houmous
Cocoa powderIce cream
Coconut – milk, cream, fleshInulin
Coconut oilInulin
Coconut yogurtIsomalt (E953 / 953)
CodJam, mixed berries
Coffee:Jam, strawberry, if contains HFCS
Cold cuts / deli meat / cold meatsKefir
Collard greensKidney beans
CorianderKombucha
Corn / sweet corn – if tolerable and only in small amounts – 1/2 cobLactitol (E966 / 966)
Corn breadLeek bulb
Corn tortillas, 3 tortillasLima beans
Corn, creamed and canned (up to 1/3 cup)Lychee
CorncakesMalted chocolate flavored drink
Cornflakes – 1/2 cupMaltitol (E965 / 965)
Cornflakes, gluten freeMange Tout
Cornflour / maizeMango
Cottage CheeseMannitol (E241 / 421)
CourgetteMeal replacement drinks containing milk based products
CrabMilk
Crackers, plainMixed vegetables
Cranberry – 1 tbspMolasses
Cream, 1/2 cupMuesli bar
CrispbreadMuesli cereal
CucumberMuffins
CuminMultigrain bread
Curry leavesMung beans
Curry powderMushrooms
Dairy free chocolate puddingNaan
Dark chocolateNectarines
Dragon fruitOatmeal bread
Drinking chocolate powderOligofructose
Egg proteinOnions – avoid entirely if possible
Eggplant / aubergineOolong tea
EggsOrange juice in quantities over 100ml
Egusi seedsPasta, wheat over 1/2 cup cooked
Erythritol (E968 / 968)Pastries
Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milkPaw paw, dried
FennelPeaches
Fennel seedsPears
FenugreekPeas, sugar snap
Feta CheesePersimmon
Fish saucePesto sauce
Five spicePickled vegetables
Fresh fish e.g.Pineapple, dried
Fruit and herbal tea, weak – ensure no apple addedPistachios
Fruit juice, 125ml and safe fruits onlyPlums
Garlic infused oilPomegranate
GelatinePrunes
GheePumpernickel bread
GinQuince paste
GingerQuinoa milk
GlucoseRaisins
Gluten free breadsRed kidney beans
Glycerol (E422 / 422)Relish / vegetable pickle
Goat / chevre CheeseRoti
Goats yogurtRum
Golden syrupRye
GorakaRye crispbread
GotukalaSausages
GrapesSavoy Cabbage
Greek yogurt, in small amountsScallions / spring onions (bulb / white part)
Green beansSea buckthorns
Green pepper / green bell pepper / green capsicumSemolina
Green teaShallots
Guava, ripeSheep’s milk
HaddockSodas containing High Fructose Corn Syrup (HFCS)
Hazelnuts – max of 15Sorbitol (E420 / 420)
Hemp milkSour cream
Honeydew and Galia melonsSourdough with kamut
Iceberg lettuceSoy beans / soya beans
Icing sugarSoy milk made with soy beans – commonly found in USA
Instant coffee, regular or decaffeinated, blackSpelt flour
Instant coffee, regular or decaffeinated, with up to 250ml lactose free milkSplit peas
Jam / jelly, strawberrySports drinks
KaleStock cubes
KangarooSugar free sweets containing polyols
KarelaSultanas
Ketchup (USA) – 1 sachetTahini paste
KiwifruitTamarillo
KvassTaro
Lactose free milkTinned fruit in apple / pear juice
Lactose free yogurtTzatziki dip
LambUdon noodles
LardWatermelon
Leek leavesWheat bran
Lemon including lemon juiceWheat cereals
Lemonade – in low quantitiesWheat containing products such as (be sure to check labels):
LemongrassWheat flour
Lentils – in small amountsWheat germ
Lettuce:Wheat noodles
Lime including lime juiceWheat rolls
LingonberriesWhey protein, concentrate unless lactose free
LobsterWhey protein, hydrolyzed unless lactose free
Macadamia milkWine – if drinking more than one glass
Macadamia nutsXylitol (E967 / 967)
MandarinYoghurt
Maple syrup 
Margarine 
Marmalade 
Marmite 
Marrow 
Mayonnaise 
Milk chocolate – 3 squares 
Millet 
Mint 
Miso paste 
Mixed nuts 
Mozzarella Cheese 
Mussels 
Mustard 
Mustard seeds 
Nutmeg 
Nutritional yeast 
Oat bread 
Oat milk – 30 ml, enough for cereal 
Oatcakes 
Oatmeal, 1/2 cup 
Oats 
Oils: Avocado oil 
Okra 
Olive oil 
Olives 
Onion infused oil 
Orange 
Oregano 
Oyster sauce 
Oysters 
Pandan 
Papaya 
Paprika 
Parmesan Cheese 
Parsley 
Parsnip 
Passion fruit 
Pasta, wheat – up to 1/2 cup cooked 
Paw paw 
Pea protein – up to 20g 
Peanut butter 
Peanut oil 
Peanuts 
Peas, snow – 5 pods 
Pecans – max of 15 
Peppermint tea 
Pesto sauce – less than 1 tbsp 
Pickled gherkins 
Pickled onions, large 
Pine nuts – max of 15 
Pineapple 
Plaice 
Plantain, peeled 
Polenta 
Popcorn 
Poppy seeds 
Pork 
Porridge and oat based cereals 
Potato 
Potato flour 
Potato flour bread 
Prawns 
Pretzels 
Processed meat 
Prosciutto 
Pumpkin 
Pumpkin seeds 
Pumpkin, canned – 1/4 cup, 2.2 oz 
Quinoa 
Quorn, mince 
Radicchio lettuce 
Radish 
Rampa 
Raspberry 
Red coral lettuce 
Red peppers / red bell pepper / red capsicum 
Rhubarb 
Rice bran 
Rice bran oil 
Rice bread 
Rice cakes 
Rice crackers 
Rice flakes 
Rice flour 
Rice Krispies 
Rice malt syrup 
Rice milk – up to 200ml per sitting 
Rice noodles 
Rice protein 
Rice wine vinegar 
Rice: 
Ricotta Cheese– 2 tablespoons 
Rocket lettuce 
Romaine/Cos lettuce 
Rosemary 
Saccharine 
Sacha Inchi protein 
Saffron 
Sage 
Salmon 
Salt 
Scallions / spring onions (green part) 
Seafood (ensuring nothing else is added) e.g. 
Seaweed / nori 
Seeds: 
Sesame oil 
Sesame seeds 
Shrimp 
Shrimp paste 
Silverbeet / chard 
sometimes has garlic added) 
Sorbet 
Sorghum 
Soy protein (avoid soya beans) 
Soy sauce 
Soya milk made with soy protein 
Soybean oil 
Soybean oil 
Spaghetti squash 
Spelt sourdough bread 
Spices: All spice 
Spinach, baby 
Squash 
Star anise 
Starch, maize, potato and tapioca 
Stevia 
Strawberry 
Sucralose 
Sugar – also called sucrose 
Sugar free fizzy drinks / soft drinks / soda 
Sun-dried tomatoes – 4 pieces 
Sunflower oil 
Sunflower seeds 
Swede 
Sweet and sour sauce 
Sweet potato – 1/2 cup 
Swiss chard 
Swiss Cheese 
Swiss cheese 
Tamarind 
Tamarind paste 
Tangelo 
Tarragon 
Tempeh 
Thyme 
Tofu – drained and firm varieties 
Tomato – canned, cherry, common, roma 
Tomato sauce (outside USA) – 2 sachets, 13g 
Tortilla chips / corn chips 
Trout 
Tuna 
Turkey 
Turmeric 
Turnip 
Vegemite 
Vegetable oil 
Vinegars: 
Walnuts 
Wasabi 
Water 
Water chestnuts 
Wheat free breads 
Wheat free or gluten free pasta 
Whey protein isolate 
Whipped cream 
Whiskey 
White chocolate – 3 squares 
White rice 
White tea 
Wine 
Worcestershire sauce 
Yam 
Yogurt: 
Zucchini 

Data taken from:
http://www.gapsdiet.com/gaps-full-diet.html