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Below are two lists of FODMAP unfriendly and FODMAP friendly foods. Generally trying to stop usage of
the bads foods is advisable but if you really need certain items try and keep the usage down to a
minimum. Onion and garlic are particularly bad triggers and should be avoided as best as you can.
Always look at ingredient lists and try and look for the main culprits: onion, garlic and wheat products.
Try and keep fruit to one portion per meal and avoid processed foods. If you require one here is a
gluten free food list
For those of us needing 1 on 1 personal help with the diet and lifestyle
change see the recommended FODMAP diet coaching page or try the
new personalized low FODMAP meal plan service.
For a limited time Suzanne is running a FREE two week Life Balance
Challenge to help you take control of your IBS. Be quick as it will
be starting 21st October!
Looking for a book to have a list on the go? Try The Complete Low-FODMAP Diet by Sue
Shephard
Apples Mango
Apricots Nectarines
Avocado Paw paw, dried
Blackberries Peaches
Blackcurrants Pears
Boysenberry Persimmon
Cherries Pineapple, dried
Currants Plums
Custard apple Pomegranate
Dates Prunes
Feijoa Raisins
Figs Sea buckthorns
Goji berries Sultanas
Grapefruit Tamarillo
Guava, unripe Tinned fruit in apple / pear juice
Lychee Watermelon
Chorizo
Sausages
Wheat containing products such as (be sure to Bread, wheat over 1 slice
check labels): Breadcrumbs
Biscuits including chocolate chip biscuits Cakes
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Cereal bar, wheat based Udon noodles
Croissants Wheat bran
Crumpets Wheat cereals
Egg noodles Wheat flour
Muffins Wheat noodles
Pastries Wheat rolls
Pasta, wheat over 1/2 cup cooked Wheatgerm
Prebiotic Foods
Dairy Foods
Buttermilk
Cheese, cream
Cheese, Halmoumi
Cheese, ricotta
Cream
Custard
Gelato
Ice cream
Kefir
Milk:
Cow milk
Goat milk
Evaporated milk
Sheeps milk
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Sour cream
Yoghurt
Cooking ingredients
Carob powder
A great source of ready made and flavorful low FODMAP sauces, oils and snacks is FODY Foods
Alfalfa Lettuce:
Bamboo shoots Butter lettuce
Bean sprouts Iceberg lettuce
Beetroot, canned and pickled Radicchio lettuce
Bok choy / pak choi Red coral lettuce
Broccoli 1/2 cup Rocket lettuce
Brussel sprouts 1 serving of 2 sprouts Marrow
Butternut squash 1/4 cup Okra
Cabbage, common and red up to 1 cup Olives
Callaloo Parsnip
Carrots Peas, snow 5 pods
Celeriac Pickled gherkins
Celery less than 5cm of stalk Pickled onions, large
Chicory leaves Potato
Chick peas 1/4 cup Pumpkin
Chilli if tolerable Pumpkin, canned 1/4 cup, 2.2 oz
Chives Radish
Cho cho Red peppers / red bell pepper / red capsicum
Choy sum Scallions / spring onions (green part)
Collard greens Seaweed / nori
Corn / sweet corn if tolerable and only in Silverbeet / chard
small amounts 1/2 cob Spaghetti squash
Courgette Spinach, baby
Cucumber Squash
Eggplant / aubergine Sun-dried tomatoes 4 pieces
Fennel Swede
Green beans Swiss chard
Green pepper / green bell pepper / green Sweet potato 1/2 cup
capsicum Tomato canned, cherry, common, roma
Ginger Turnip
Kale Water chestnuts
Karela Yam
Leek leaves Zucchini
Lentils in small amounts
Fruit
Beef
Chicken
Kangaroo
Lamb
Pork
Prosciutto
Quorn, mince
Turkey
Cold cuts / deli meat / cold meats such as ham and turkey breast
Processed meat check ingredients
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Fish and Seafood
Canned tuna
Fresh fish e.g.
Cod
Haddock
Plaice
Salmon
Trout
Tuna
Seafood (ensuring nothing else is added) e.g.
Crab
Lobster
Mussels
Oysters
Prawns
Shrimp
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Wine limited to one drink
Coffee:
Espresso coffee, regular or decaffeinated, black
Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk
Instant coffee, regular or decaffeinated, black
Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk
Drinking chocolate powder
Espresso, regular, black
Fruit juice, 125ml and safe fruits only
Kvass
Lemonade in low quantities
Malted chocolate powder e.g. Milo, Horlicks 3 tsp
Protein powders:
Egg protein
Pea protein up to 20g
Rice protein
Sacha Inchi protein
Whey protein isolate
Soya milk made with soy protein
Sugar free fizzy drinks / soft drinks / soda such as diet coke, in low quantities as aspartame and
acesulfame k can be irritants
Sugar fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake
due to these drinks being generally unhealthy and can cause gut irritation
Tea:
Black tea, weak e.g. PG Tips
Chai tea, weak
Fruit and herbal tea, weak ensure no apple added
Green tea
Peppermint tea
White tea
Water
Butter Milk:
Cheese: Almond milk
Brie Hemp milk
Camembert Lactose free milk
Cheddar Oat milk 30 ml, enough for cereal
Cottage Rice milk upto 200ml per sitting
Feta Sorbet
Goat / chevre Soy protein (avoid soya beans)
Mozzarella Swiss cheese
Parmesan Tempeh
Ricotta 2 tablespoons Tofu drained and firm varieties
Swiss Whipped cream
Dairy free chocolate pudding Yoghurt, lactose free
Eggs Yoghurt, Greek, in small amounts
Margarine Yoghurt, goats
Herbs: Basil, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano,
Pandan, Parsley, Rampa, Rosemary, Tarragon, Thyme
Spices: All spice, Black pepper, Cardamon, Chilli powder (check ingredients, sometimes has garlic
added), Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds,
Nutmeg, Paprika, Saffron, Star anise, Turmeric
Oils: avocado oil, canola oil, coconut oil, olive oil, peanut oil, rice bran oil, sesame oil, soybean oil,
sunflower oil, vegetable oil
Garlic infused oil see recipe page
Onion infused oil see recipe page
Asafoetida powder great onion substitute
Baking powder
Baking soda
Cacao powder
Cocoa powder
Cream, 1/2 cup
Gelatine
Ghee
Icing sugar
Lard
Salt
Soybean oil
Still having trouble with the FODMAP diet? It may be helpful to talk to a FODMAP diet coach.
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