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.
| Allowed | Not Allowed |
| Acesulfame K | Agave |
| Ackee | Almond meal |
| Alcohol | Amaranth flour |
| Alfalfa | Apples including pink lady and granny smith |
| Almond butter | Apricots |
| Almond milk | Artichoke |
| Almonds – max of 15 | Asparagus |
| Apple cider vinegar, 2 tbsp | Avocado |
| Asafoetida powder – great onion substitute | Baked beans |
| Aspartame | Bananas, ripe |
| Baking powder | Barley including flour |
| Baking soda | Beer – if drinking more than one bottle |
| Balsamic vinegar, 2 tbsp | Beetroot, fresh |
| Bamboo shoots | Biscuits including chocolate chip biscuits |
| Bananas, unripe | Black beans |
| Barbecue sauce – check label carefully | Black eyed peas |
| Basil | Black tea with added soy milk |
| Basmati rice | Blackberries |
| Bay leaves | Blackcurrants |
| Bean sprouts | Boysenberry |
| Beef | Bran cereals |
| Beer | Bread, wheat – over 1 slice |
| Beetroot, canned and pickled | Breadcrumbs |
| Bilberries | Broad beans |
| Biscuit, savoury | Butter beans |
| Biscuit, shortbread – 1 only | Buttermilk |
| Black pepper | Cakes |
| Black tea, weak | Carob powder |
| Blueberries | Cashews |
| Bok choy / pak choi | Cassava |
| Brazil nuts | Cauliflower |
| Bread, wheat – 1 slice | Caviar dip |
| Bread: | Celery – greater than 5cm of stalk |
| Breadfruit | Cereal bar, wheat based |
| Brie Cheese | Chai tea, strong |
| Broccoli, heads only – 3/4 cup | Chamomile tea |
| Broccoli, stalks only – 1/2 cup | Cheese, cream |
| Broccoli, whole – 1/2 cup | Cheese, Halmoumi |
| Broccolini, heads only – 1/2 cup | Cheese, ricotta |
| Broccolini, stalks only – 1 cup | Cherries |
| Broccolini, whole – 1/2 cup chopped | Choko |
| Brown rice | Chorizo |
| Brown rice / whole grain rice | Coconut water |
| Brussels sprouts – 2 sprouts | Cordial, apple and raspberry with 50-100% real juice |
| Buckwheat | Cordial, orange with 25-50% real juice |
| Buckwheat flour | Cous cous |
| Buckwheat noodles | Cow milk |
| Bulgur / bourghal – 1/4 cup cooked, 44g serving | Cream |
| Butter | Croissants |
| Butter lettuce | Crumpets |
| Butternut squash – 1/4 cup | Currants |
| Cabbage, common and red up to 1 cup | Custard |
| Cacao powder | Custard apple |
| Callaloo | Dandelion tea, strong |
| Camembert Cheese | Dates |
| Canned tuna | Egg noodles |
| Canola oil | Einkorn flour |
| Cantaloupe | Evaporated milk |
| Capers in vinegar | Falafel |
| Capers, salted | Feijoa |
| Carambola | Fennel tea |
| Cardamon | Fermented cabbage |
| Carrots | Figs |
| Celeriac | FOS – fructooligosaccharides |
| Celery – less than 5cm of stalk | Freekeh |
| Chai tea, weak | Fructose |
| Cheddar Cheese | Fruit |
| Cheese: | Fruit and herbal teas with apple added |
| Chestnuts | Fruit bar |
| Chia seeds | Fruit juices in large quantities |
| Chick peas – 1/4 cup | Fruit juices made of apple, pear, mango |
| Chicken | Garlic – avoid entirely if possible |
| Chicory leaves | Gelato |
| Chilli – if tolerable | Gnocchi |
| Chilli powder (check ingredients | Goat milk |
| Chips, plain / potato crisps, plain | Goji berries |
| Chives | Granary bread |
| Cho cho – 1/2 cup diced | Granola bar |
| Chocolate: | Grapefruit |
| Choy sum | Gravy, if it contains onion |
| Chutney, 1 tablespoon | Guava, unripe |
| Cilantro | Haricot beans |
| Cinnamon | Herbal tea, strong |
| Clear spirits such as Vodka | High fructose corn syrup (HFCS) |
| Clementine | Honey |
| Cloves | Hummus / houmous |
| Cocoa powder | Ice cream |
| Coconut – milk, cream, flesh | Inulin |
| Coconut oil | Inulin |
| Coconut yogurt | Isomalt (E953 / 953) |
| Cod | Jam, mixed berries |
| Coffee: | Jam, strawberry, if contains HFCS |
| Cold cuts / deli meat / cold meats | Kefir |
| Collard greens | Kidney beans |
| Coriander | Kombucha |
| Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob | Lactitol (E966 / 966) |
| Corn bread | Leek bulb |
| Corn tortillas, 3 tortillas | Lima beans |
| Corn, creamed and canned (up to 1/3 cup) | Lychee |
| Corncakes | Malted chocolate flavored drink |
| Cornflakes – 1/2 cup | Maltitol (E965 / 965) |
| Cornflakes, gluten free | Mange Tout |
| Cornflour / maize | Mango |
| Cottage Cheese | Mannitol (E241 / 421) |
| Courgette | Meal replacement drinks containing milk based products |
| Crab | Milk |
| Crackers, plain | Mixed vegetables |
| Cranberry – 1 tbsp | Molasses |
| Cream, 1/2 cup | Muesli bar |
| Crispbread | Muesli cereal |
| Cucumber | Muffins |
| Cumin | Multigrain bread |
| Curry leaves | Mung beans |
| Curry powder | Mushrooms |
| Dairy free chocolate pudding | Naan |
| Dark chocolate | Nectarines |
| Dragon fruit | Oatmeal bread |
| Drinking chocolate powder | Oligofructose |
| Egg protein | Onions – avoid entirely if possible |
| Eggplant / aubergine | Oolong tea |
| Eggs | Orange juice in quantities over 100ml |
| Egusi seeds | Pasta, wheat over 1/2 cup cooked |
| Erythritol (E968 / 968) | Pastries |
| Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk | Paw paw, dried |
| Fennel | Peaches |
| Fennel seeds | Pears |
| Fenugreek | Peas, sugar snap |
| Feta Cheese | Persimmon |
| Fish sauce | Pesto sauce |
| Five spice | Pickled vegetables |
| Fresh fish e.g. | Pineapple, dried |
| Fruit and herbal tea, weak – ensure no apple added | Pistachios |
| Fruit juice, 125ml and safe fruits only | Plums |
| Garlic infused oil | Pomegranate |
| Gelatine | Prunes |
| Ghee | Pumpernickel bread |
| Gin | Quince paste |
| Ginger | Quinoa milk |
| Glucose | Raisins |
| Gluten free breads | Red kidney beans |
| Glycerol (E422 / 422) | Relish / vegetable pickle |
| Goat / chevre Cheese | Roti |
| Goats yogurt | Rum |
| Golden syrup | Rye |
| Goraka | Rye crispbread |
| Gotukala | Sausages |
| Grapes | Savoy Cabbage |
| Greek yogurt, in small amounts | Scallions / spring onions (bulb / white part) |
| Green beans | Sea buckthorns |
| Green pepper / green bell pepper / green capsicum | Semolina |
| Green tea | Shallots |
| Guava, ripe | Sheep’s milk |
| Haddock | Sodas containing High Fructose Corn Syrup (HFCS) |
| Hazelnuts – max of 15 | Sorbitol (E420 / 420) |
| Hemp milk | Sour cream |
| Honeydew and Galia melons | Sourdough with kamut |
| Iceberg lettuce | Soy beans / soya beans |
| Icing sugar | Soy milk made with soy beans – commonly found in USA |
| Instant coffee, regular or decaffeinated, black | Spelt flour |
| Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk | Split peas |
| Jam / jelly, strawberry | Sports drinks |
| Kale | Stock cubes |
| Kangaroo | Sugar free sweets containing polyols |
| Karela | Sultanas |
| Ketchup (USA) – 1 sachet | Tahini paste |
| Kiwifruit | Tamarillo |
| Kvass | Taro |
| Lactose free milk | Tinned fruit in apple / pear juice |
| Lactose free yogurt | Tzatziki dip |
| Lamb | Udon noodles |
| Lard | Watermelon |
| Leek leaves | Wheat bran |
| Lemon including lemon juice | Wheat cereals |
| Lemonade – in low quantities | Wheat containing products such as (be sure to check labels): |
| Lemongrass | Wheat flour |
| Lentils – in small amounts | Wheat germ |
| Lettuce: | Wheat noodles |
| Lime including lime juice | Wheat rolls |
| Lingonberries | Whey protein, concentrate unless lactose free |
| Lobster | Whey protein, hydrolyzed unless lactose free |
| Macadamia milk | Wine – if drinking more than one glass |
| Macadamia nuts | Xylitol (E967 / 967) |
| Mandarin | Yoghurt |
| 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