The Comprehensive Adjustable, Searchable FODMAP Foods List (as at 21 June 2017)

This list is taken directly from Monash University, and is the most recent, comprehensive list that exists currently. There is a lot of poor information regarding low-FODMAP diets and recipes online, so don’t take our word for it: get your information from the source and download the Monash FODMAPs app.

This list contains all listed foods, not just pesco-vegan foods. All recipes listed on pesco-vegan.com as Low-FODMAP are the strictest form of low-FODMAP.

FoodCan eatType
Coconut water (high in polyols and moderate in oligos, 100ml acceptable)LimitedBeverages
Kombucha, teaLimitedBeverages
Malted, chocolate-flavoured beverage base (moderate in lactose)LimitedBeverages
Strong black tea (moderate in oligos, 180ml (teacup) acceptable)LimitedBeverages
Strong black tea with soy milk (high/moderate in oligos, 180ml (teacup) still moderate)LimitedBeverages
Amaranth, puffed (moderate in oligos)LimitedBread, Cereals, Rice, Pasta
Bourghal (high in oligos, 1/4 cup cooked acceptable)LimitedBread, Cereals, Rice, Pasta
Bread, gluten free, high fiber, United StatesLimitedBread, Cereals, Rice, Pasta
Bread, gluten free, sourdough, made from gluten free wheat starch, AustriaLimitedBread, Cereals, Rice, Pasta
Bread, gluten-free, multigrain (moderate in oligos and fructose, 1 slice acceptable)LimitedBread, Cereals, Rice, Pasta
Bread, rice chia, gluten freeLimitedBread, Cereals, Rice, Pasta
Bread, sourdough, oatLimitedBread, Cereals, Rice, Pasta
Buckwheat kernels (moderate in oligos, 1/8 cup cooked is acceptable)LimitedBread, Cereals, Rice, Pasta
Corn flakes (moderate in oligos, 1/2 cup acceptable)LimitedBread, Cereals, Rice, Pasta
Corn thins (plain) (moderate in oligos, 1 biscuit is acceptable)LimitedBread, Cereals, Rice, Pasta
Oatmeal, fine, quick oats (high in oligos, 1/2 cup acceptable)LimitedBread, Cereals, Rice, Pasta
Oats, quick (dry) (moderate in oligos, 1/4 cup acceptable)LimitedBread, Cereals, Rice, Pasta
Rice, puffed or popped (moderate in oligos, 1/2 cup acceptable)LimitedBread, Cereals, Rice, Pasta
Spelt, pasta (high in oligos, 1/2 cup cooked acceptable)LimitedBread, Cereals, Rice, Pasta
Pesto (moderate in oligos, 1/2 tablespoon acceptable)LimitedCondiments
Quince paste (moderate in oligos, 1/2 tablespoon acceptable)LimitedCondiments
Tahini (high in oligos, 1 tablespoon acceptable)LimitedCondiments
Vegetable pickles/relish (high in oligos, 1 tablespoon acceptable)LimitedCondiments
Vinegar, balsamic (moderate in fructose)LimitedCondiments
Carob powder (high in oligos, 1 heaped teaspoon acceptable)LimitedConfectionary, Sweets, Sweeteners
Chocolate, milk and white (moderate in lactose, 1 fun-size bar acceptable)LimitedConfectionary, Sweets, Sweeteners
Coconut treacle (moderate in oligos, 1/2 tablespoon acceptable)LimitedConfectionary, Sweets, Sweeteners
Treacle, coconutLimitedConfectionary, Sweets, Sweeteners
Cheese - cream, haloumi, ricotta, soyLimitedDairy, Soy, Lactose-free
Coconut milk (moderate in oligos - 1/2 cup ok, 150ml moderate, 1 cup high)LimitedDairy, Soy, Lactose-free
Cream - pure, sour, thickenedLimitedDairy, Soy, Lactose-free
Milk, coconut, long life (1/2 cup is acceptable)LimitedDairy, Soy, Lactose-free
Milk, oat (moderate in oligos - 1/8 cup ok, 1/2 cup or more high)LimitedDairy, Soy, Lactose-free
Avocado (high in polyols, though 1/8 of an avocado is acceptable)LimitedFruit
Banana, sugar, ripe (high in fructose, but 1/2 medium sugar banana is acceptable)LimitedFruit
CantaloupeLimitedFruit
Coconut, fresh and dried/shredded (moderate in polyols, 1/2 cup acceptable)LimitedFruit
Guava, tinned in syrup (1 slice is acceptable)LimitedFruit
Longon (moderate levels of polyols, 5 longons is acceptable)LimitedFruit
Pomegranate (high in oligos, but 1/4 cup of seeds or 1/2 a small fruit is acceptable)LimitedFruit
Rambutan (moderate in oligos, 2 rambutons is acceptable)LimitedFruit
Almonds (high in oligos, 10 nuts is acceptable)LimitedPulses, Tofu, Nuts
Butter beans (canned) (high in oligos, 1/4 cup acceptable)LimitedPulses, Tofu, Nuts
Chickpeas (canned) (moderate in oligos, 1/4 cup acceptable)LimitedPulses, Tofu, Nuts
Egusi seeds (2 tablespoons is acceptable)LimitedPulses, Tofu, Nuts
False chicken, soy beans (1/2 cup is acceptable)LimitedPulses, Tofu, Nuts
Garbanzo beans, canned (1/4 cup is acceptable)LimitedPulses, Tofu, Nuts
Green lentils (boiled) (moderate in oligos, 1/4 cup is acceptable)LimitedPulses, Tofu, Nuts
Hazelnuts (moderate in oligos, 10 nuts is acceptable)LimitedPulses, Tofu, Nuts
Lentils, red and green, boiled (1/4 cup is acceptable)LimitedPulses, Tofu, Nuts
Lima beans (boiled) (high in oligos, 1/4 cup acceptable)LimitedPulses, Tofu, Nuts
Mung beans, boiled (1/4 cup is acceptable)LimitedPulses, Tofu, Nuts
Red kidney beas (boiled) (high in oligos, 1/4 cup acceptable)LimitedPulses, Tofu, Nuts
Red lentils (boiled) (moderate in oligos, 1/4 cup acceptable)LimitedPulses, Tofu, Nuts
Biscuit, chocolate chip (1 biscuit is acceptable)LimitedSnacks and Biscuits/Cookies
Biscuits, shortbread (1 is acceptable)LimitedSnacks and Biscuits/Cookies
Corn thins, plain (1 is acceptable)LimitedSnacks and Biscuits/Cookies
Artichoke, hearts, canned (1/8 cup of hearts ok, but 1/4 cup of hearts is moderate in fructose)LimitedVegetable
Beetroot (high in oligos, but 2 slices is acceptable)LimitedVegetable
Broccoli, stalk only (1/2 cup is acceptable)LimitedVegetable
Broccolini, heads only (1/2 cup is acceptable)LimitedVegetable
Broccolini, whole (1/2 cup is acceptable)LimitedVegetable
Butternut squash (moderate in oligos and polyols, but 1/4 cup is deemed to be acceptable)LimitedVegetable
Cabbage, red, fermented (1/2 cup is acceptable)LimitedVegetable
Cabbage, savoy (1/2 cup is acceptable)LimitedVegetable
Cabbage, white, Sauerkraut (fermented) (1 TB is acceptable)LimitedVegetable
Cassava (1/2 cup diced ok, 3/4 cup moderate in oligos, 1 cup high, unacceptable)LimitedVegetable
Celery (moderate in polyols, 1/4 medium stalk (5cm) acceptable)LimitedVegetable
Cho cho (high in oligos, 1/2 cup diced acceptable)LimitedVegetable
Choko (high in oligos, 1/2 cup diced acceptable)LimitedVegetable
Corn, sweet (high in polyols, moderate in oligos, but 1/2 cob is acceptable)LimitedVegetable
Mange tout (high in oligos and polyols, but 5 pods is acceptable)LimitedVegetable
Mushrooms, champignons (1/2 cup is acceptable)LimitedVegetable
Onions, pickled, large (2 onions is acceptable)LimitedVegetable
Pumpkin, canned (1/4 cup is acceptable)LimitedVegetable
Savoy cabbage (high in oligos, but 1/2 cup is acceptable)LimitedVegetable
Sun-dried tomatoes (moderate in fructose, but two pieces is acceptable)LimitedVegetable
Sweet corn (1/2 cob acceptable, 3/4 cob moderate, 1 cob, unacceptable)LimitedVegetable
Sweet potato (high in polyols, 1/2 cup acceptable)LimitedVegetable
Taro (1/2 cup diced acceptable)LimitedVegetable
Wakame flakesLimitedVegetable
Yucca root (1/2 cup is acceptable)LimitedVegetable
Apple and Raspberry Cordial (50-100% real juice) (High in fructose, never acceptable)NoBeverages
Juice: apple, orange, berry, tropical, mango, pear, fresh or reconstituted (high in fructose and/or polyols, never acceptable)NoBeverages
Orange Juice (25-50% real juice) (high in fructose, never acceptable)NoBeverages
Rum (high in fructose, never acceptable)NoBeverages
Teas: strong chai , any chamomile, strong dandelion, any fennel, any oolong (high in oligos, never acceptable)NoBeverages
Wine, low-GI (high in fructose, never acceptable)NoBeverages
Wine, sticky (high in fructose, never acceptable)NoBeverages
Barley, pearl (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Bread, gluten free, multigrain, United StatesNoBread, Cereals, Rice, Pasta
Bread, gluten free, wholegrain, sweetened with pear juice, United StatesNoBread, Cereals, Rice, Pasta
Bread, Multigrain, sproutedNoBread, Cereals, Rice, Pasta
Bread, oatmealNoBread, Cereals, Rice, Pasta
Bread, spelt, sourdough, United statesNoBread, Cereals, Rice, Pasta
Cereal - granola, rice crispsNoBread, Cereals, Rice, Pasta
Cous cous (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Flakes of wheat, corn, rice, oats, dried fruit, nuts (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Flour, amaranth (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Flour, barley, einkorn, lupin, khorasan (kamut) wholewheat, spelt, wheat, wholemeal spelt (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Freekah (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Fruit bar (high in oligos and fructose, never acceptable)NoBread, Cereals, Rice, Pasta
Muesli (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Naan bread or roti (high in oligos and fructose, never acceptable)NoBread, Cereals, Rice, Pasta
Noodles, wheat (high in oligos and fructose, never acceptable)NoBread, Cereals, Rice, Pasta
Pumpernickel bread (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Raisin toast (high in oligos and fructose, never acceptable)NoBread, Cereals, Rice, Pasta
Rye bread or crispbread, light or dark (high in oligos and fructose, never acceptable)NoBread, Cereals, Rice, Pasta
Spelt, flakes (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Wheat bran (high in oligos and fructose, never acceptable)NoBread, Cereals, Rice, Pasta
Wheat-based products - bread, pasta, biscuits, crackers (high in oligos, never acceptable)NoBread, Cereals, Rice, Pasta
Caviar, dip (moderate in lactose, never acceptable)NoCondiments
Hommus (high in oligos, never acceptable)NoCondiments
Honey (high in fructose, never acceptable)NoCondiments
Jam, mixed berries (high in polyols, never acceptable), blackcurrentNoCondiments
Ketchup (with high-fructose corn syrup) (high in fructose, never acceptable)NoCondiments
Pasta sauce, cream basedNoCondiments
Tzatziki (high in oligos and fructose, never acceptable)NoCondiments
Agave syrupNoConfectionary, Sweets, Sweeteners
Apple syrupNoConfectionary, Sweets, Sweeteners
Fruit bar (high in oligos and fructose, never acceptable)NoConfectionary, Sweets, Sweeteners
Golden syrupNoConfectionary, Sweets, Sweeteners
Honey (high in fructose, never acceptable)NoConfectionary, Sweets, Sweeteners
Buttermilk (high in lactose, never acceptable)NoDairy, Soy, Lactose-free
Custard (high in lactose, never acceptable)NoDairy, Soy, Lactose-free
Ice-cream, vanilla (moderate in lactose, never acceptable)NoDairy, Soy, Lactose-free
Kefir (high in lactose, never acceptable)NoDairy, Soy, Lactose-free
Milk, cow's (high in lactose, never acceptable) (including A2, sweetened condensed)NoDairy, Soy, Lactose-free
Milk, goat (high in lactose, never acceptable)NoDairy, Soy, Lactose-free
Milk, rice (high in oligos, never acceptable)NoDairy, Soy, Lactose-free
Milk, soy (from beans, high in oligos, never acceptable)NoDairy, Soy, Lactose-free
Pasta sauce, cream-based (high in oligos and lactose, never acceptable)NoDairy, Soy, Lactose-free
Pasta sauce, tomato-based with onion and garlic (high in oligos, never acceptable)NoDairy, Soy, Lactose-free
Yoghurt (high in lactose, never acceptable)NoDairy, Soy, Lactose-free
Apples (high in fructose and polyols, never acceptable)NoFruit
Apricot (high in polyols, moderate in oligos, never acceptable)NoFruit
Blackberry (high in polyols, never acceptable)NoFruit
Boysenberry (high in fructose, never acceptable)NoFruit
Cherries (high in fructose, never acceptable)NoFruit
Feijoa (high in fructose, never acceptable)NoFruit
Figs (high in fructose, never acceptable)NoFruit
Goji berries, dried (high in oligos, never acceptable)NoFruit
Grapefruit (high in oligos, never acceptable)NoFruit
Guava, unripeNoFruit
Jackfruit, freeze driedNoFruit
Lychee (high in polyols, never acceptable)NoFruit
Mango (high in fructose, never acceptable)NoFruit
Mangosteen, freeze driedNoFruit
Nectarines (high in oligos and polyols, never acceptable)NoFruit
Peaches (high in polyols, never acceptable)NoFruit
Pears, packham, nashi (high in fructose and polyols, never acceptable)NoFruit
Persimmon (high in oligos, never acceptable)Nofruit
Plums (high in polyols and oligos, never acceptable)NoFruit
Tamarillo (high in fructose, never acceptable)NoFruit
Watermelon (high in oligos, fructose and polyols, never acceptable)NoFruit
Adzuki beansNoPulses, Tofu, Nuts
Baked beans (high in oligos and fructose, never acceptable)NoPulses, Tofu, Nuts
Black beansNoPulses, Tofu, Nuts
Borlotti beans (canned) (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Broad beans (high in fructose, never acceptable)NoPulses, Tofu, Nuts
Cashews (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Chickpeas, sproutedNoPulses, Tofu, Nuts
Falafel (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Fava beansNoPulses, Tofu, Nuts
Four bean mix (canned) (high in oligos and fructose, never acceptable)NoPulses, Tofu, Nuts
Haricot beans (boiled) (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Hommus (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Lentil burger (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Mince, vegetarian (containing onion)NoPulses, Tofu, Nuts
Navy beans, boiledNoPulses, Tofu, Nuts
Pistachios (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Soya beans (boiled) (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Split peas (boiled) (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Tofu (silken)NoPulses, Tofu, Nuts
Vegetarian mince (high in oligos, never acceptable)NoPulses, Tofu, Nuts
Biscuit, fruit filledNoSnacks and Biscuits/Cookies
Cookies, chocolate crème sandwich, United StatesNoSnacks and Biscuits/Cookies
Corn thins, flavouredNoSnacks and Biscuits/Cookies
Energy bar (high in oligos, never acceptable)NoSnacks and Biscuits/Cookies
Multigrain biscuits with currentsNoSnacks and Biscuits/Cookies
Oatmeal barNoSnacks and Biscuits/Cookies
Rice cakes, flavouredNoSnacks and Biscuits/Cookies
Rye crispbread (high in oligos, never acceptable)NoSnacks and Biscuits/Cookies
Spiced cake with honeyNoSnacks and Biscuits/Cookies
Artichoke, globe (high in oligos, never acceptable)NoVegetable
Artichoke, Jerusalem (high in oligos & fructose, never acceptable)NoVegetable
Asparagus (high in fructose, never acceptable)NoVegetable
Bitter MelonNoVegetable
Cauliflower (high in polyols - never acceptable)NoVegetable
Garlic (high in oligos, never acceptable)NoVegetable
Ginger (high in oligos, never acceptable)NoVegetable
Karela (high in oligos, never acceptable)NoVegetable
Leek, bulb (high in oligos - never acceptable)NoVegetable
Mushrooms (high in polyols, moderate in oligos - never acceptable)NoVegetable
Onions , pickled, smallNoVegetable
Onions, shallots, spanish, brown, white, spring onion bulb (high in oligos, never acceptable)NoVegetable
Dried fruits are not acceptable, including apple, apricots, coconut (1/4 cup acceptable), cranberries (1 tablespoon acceptable), currants (1 tablespoon acceptable), dates, figs, mango, paw paw (1 piece acceptable), pear, pineapple, prunes, raisins (1 tablespoon acceptable), sultanas, (they all tend to be high in oligos) EXCEPT dried banana is acceptableNo (some Limited)Fruit
Peas, sugar snap, frozen, snow (high in oligos, fructose & polyols, 1/4 cup of frozen green peas acceptable)No (some Limited)Vegetable
BeerYesBeverages
Brown rise protein, sprouted, organic, powderYesBeverages
Cacao PowderYesBeverages
Cocoa powder, drinking chocolateYesBeverages
Coffee, instant or ground beans (without milk of any kind)YesBeverages
Cranberry juiceYesBeverages
Fruit mix cordial, rosehip base, NetherlandsYesBeverages
GinYesBeverages
KvassYesBeverages
Tea, chai, weakYesBeverages
Tea, peppermint, dandelion, green, blackYesBeverages
Tea, weak black with cow's milk, low-FODMAP milk alternatives or soy milkYesBeverages
Vegetable juices: tomato, vege blends of carrot, celery, beetroot, tomatoYesBeverages
VodkaYesBeverages
Wheatgrass, powderYesBeverages
WhiskeyYesBeverages
Wine (red, white, sparkling, sweet, dry)YesBeverages
Bread, ancient wheat, 2ab wheat, rustic country loaf, GoodMills Innovation GmbH, Germany (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, corn, NetherlandsYesBread, Cereals, Rice, Pasta
Bread, gluten freeYesBread, Cereals, Rice, Pasta
Bread, gluten free & dairy free 5 seeds, Helga's Continental Bakehouse, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, Gluten free & dairy free low GI white bread, Country Life Bakery, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, gluten free & dairy free soy & linseed bread, Helga's Continental Bakehouse, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, Gluten free & dairy free sunflower & red quinoa bread, Helga's Continental Bakehouse, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, gluten free & dairy free white bread, Country Life Bakery, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, gluten free & dairy free white bread, Vogel's Bread. New Zealand (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, gluten free chia & toasted sesame bread, Vogel's Bread, New Zealand (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, gluten free, dark multiseed, tapioca flourYesBread, Cereals, Rice, Pasta
Bread, gluten free, low GI, high fibreYesBread, Cereals, Rice, Pasta
Bread, gluten free, sourdough, rice flour, NetherlandsYesBread, Cereals, Rice, Pasta
Bread, gluten free, white, United StatesYesBread, Cereals, Rice, Pasta
Bread, gluten-free, wholemeal, millet, sourdough (white and wholemeal), spelt sourdoughYesBread, Cereals, Rice, Pasta
Bread, lower carb 5 seed bread, Freya's Continental Style Bread, New Zealand (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, lower carb wholemeal & seed bread, Helga's Continental Bakehouse, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, lower card 5 seed bread, Helga's Continental Bakehouse, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, spelt sourdough, Bodhi's Bakehouse, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, spelt sourdough, wholemeal, chia & sunflower seeds, Naturis Organic Breads, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Bread, spelt sourdough, wholemeal, Naturis Organic Breads, Australia (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Breakfast cereal, cinnamon seeds crunch, FODY Food Co. United States (low FODMAP certified food)YesBread, Cereals, Rice, Pasta
Corn chips, plainYesBread, Cereals, Rice, Pasta
Corn flakes (gluten free)YesBread, Cereals, Rice, Pasta
Crackers - saltines, pretzels, rice cakes, rice crackers (plain)YesBread, Cereals, Rice, Pasta
Flour, buckwheat, corn, millet, quinoa, rice, maize, sorghum, spelt (sieved), teff, yamYesBread, Cereals, Rice, Pasta
Flour, cornYesBread, Cereals, Rice, Pasta
Millet, hulledYesBread, Cereals, Rice, Pasta
Oat branYesBread, Cereals, Rice, Pasta
Oatmeal, coarseYesBread, Cereals, Rice, Pasta
Pasta, gluten-freeYesBread, Cereals, Rice, Pasta
Pasta, Good Gut Group, Australia
Polenta (cornmeal)YesBread, Cereals, Rice, Pasta
Potato chips (crisps), saltedYesBread, Cereals, Rice, Pasta
Quinoa flakesYesBread, Cereals, Rice, Pasta
Quinoa grainYesBread, Cereals, Rice, Pasta
Rice - basmati, white, brownYesBread, Cereals, Rice, Pasta
Rice noodlesYesBread, Cereals, Rice, Pasta
Rice, basmati, brown, whiteYesBread, Cereals, Rice, Pasta
Starch - maize, potato, tapiocaYesBread, Cereals, Rice, Pasta
Tortillas, corn (with added gums and fibre)YesBread, Cereals, Rice, Pasta
All spices (all spice, cardamom, chilli powder, cinnamon, cloves, coriander seeds, cumin, curry powder, fennel seeds, fenugreek seeds, five spice, goraka, mustard seeds, nutmeg, paprika, black pepper, saffron, star anise, turmeric, vanilla)YesCondiments
Asafoetida powderYesCondiments
Barbeque SauceYesCondiments
BBQ sauceYesCondiments
Capers in vinegarYesCondiments
Capers, saltedYesCondiments
ChutneyYesCondiments
Eggplant dipYesCondiments
Fish sauceYesCondiments
Gherkins is vinegarYesCondiments
Herbs, fresh - basil, coriander (cilantro), parsley, rosemary, tarragon, thyme, curry leaves, fenugreek leaves, gotukala, lemongrass, pandan leaves, tarragon, rampa leavesYesCondiments
Hot BBQ spice blend, FODY Food Co. United States (low FODMAP certified food)YesCondiments
Jam, marmalade and strawberryYesCondiments
Lemon and herb seasoning, FODY Food Co. United States (low FODMAP certified food)YesCondiments
MayonnaiseYesCondiments
Mint jellyYesCondiments
Mint sauceYesCondiments
Miso pasteYesCondiments
MustardYesCondiments
Oyster sauceYesCondiments
Pasta sauce, capsicum, olive and chilli pasta sauce, SOME Foods, Australia (low FODMAP certified food)YesCondiments
Pasta sauce, classic tomato pasta sauce. SOME Foods, Australia (low FODMAP certified food)YesCondiments
Pasta sauce, creamy tomato sauce, SOME Foods, Australia (low FODMAP certified food)YesCondiments
Pasta sauce, marinara sauce, FODY Food Co. United States (low FODMAP certified food)YesCondiments
Pasta sauce, tomato and basil, FODY Food Co. United Stated (low FODMAP certified food)YesCondiments
Peanut butterYesCondiments
Peanut sauce Malaysian, SOME Foods, Australia (low FODMAP certified food)YesCondiments
Remoulade sauceYesCondiments
Salsa, Mild, FODY Food Co. United States (low FODMAP certified food)YesCondiments
Shrimp/prawn pasteYesCondiments
Simmer sauce, Northern Indian butter chicken. SOME Foods, Australia (low FODMAP certified food)YesCondiments
Simmer sauce, Southern Indian madras, SOME Foods, Australia (low FODMAP certified food)YesCondiments
Simmer sauce, Thai green curry, SOME Foods, Australia (low FODMAP certified food)YesCondiments
Simmer sauce, Thai massamam curry, SOME Foods, Australia (low FODMAP certified food)YesCondiments
Simmer sauce, Yemeni spiced, SOME Foods, Australia (low FODMAP certified food)YesCondiments
Soup base, chicken, gluten free, FODY Food Co. United States (low FODMAP certified food)YesCondiments
Soup base, vegetable, gluten free, FODY Foods Co. United States (low FODMAP certified food)YesCondiments
Soy sauceYesCondiments
Soy sauceYesCondiments
Steak spice blend, FODY Foods Co. United States (low FODMAP certified food)YesCondiments
Sweet and sour sauceYesCondiments
Syrup - maple, rice maltYesCondiments
Taco seasoning, FODY Foods Co. United States (low FODMAP certified food)YesCondiments
Tamarind pasteYesCondiments
Tomato pasteYesCondiments
Tomato sauceYesCondiments
VegemiteYesCondiments
Vinegar, apple ciderYesCondiments
Vinegar, rice wineYesCondiments
WasabiYesCondiments
Worcestershire sauceYesCondiments
Agar agarYesConfectionary, Sweets, Sweeteners
Chocolate, darkYesConfectionary, Sweets, Sweeteners
Instant jelly, lime, raspberry, strawberryYesConfectionary, Sweets, Sweeteners
JaggeryYesConfectionary, Sweets, Sweeteners
Maple syrupYesConfectionary, Sweets, Sweeteners
Rice malt syrupYesConfectionary, Sweets, Sweeteners
Stevia (powder)YesConfectionary, Sweets, Sweeteners
Sugars - brown, palm, raw, whiteYesConfectionary, Sweets, Sweeteners
Vanilla essenceYesConfectionary, Sweets, Sweeteners
Butter, margarine and dairy blendYesDairy, Soy, Lactose-free
Cheese - camembert, cheddar, colby, creamed cottage, feta, goat (chevre, plain), havarti, mozzarella, percorino, brie, SwissYesDairy, Soy, Lactose-free
Cream, whippedYesDairy, Soy, Lactose-free
Milk, almondYesDairy, Soy, Lactose-free
Milk, coconut, canned for cookingYesDairy, Soy, Lactose-free
Milk, cow's, lactose freeYesDairy, Soy, Lactose-free
Milk, hempYesDairy, Soy, Lactose-free
Milk, macadamiaYesDairy, Soy, Lactose-free
Milk, quinoa, unsweetenedYesDairy, Soy, Lactose-free
Milk, soy (from protein)YesDairy, Soy, Lactose-free
Yoghurt, coconutYesDairy, Soy, Lactose-free
Yoghurt, goat's milkYesDairy, Soy, Lactose-free
Yoghurt, lactose-freeYesDairy, Soy, Lactose-free
Oils: avocado, canola, coconut, olive, peanut, rice bran, sesame, sunflower, vegetableYesFats, Oils
Ackee (tinned in brine)YesFruit
Banana, commonYesFruit
Banana, sugar (firm, not ripe)YesFruit
BlueberryYesFruit
BreadfruitYesFruit
CarambolaYesFruit
ClementineYesFruit
CumquatsYesFruit
Dragon fruitYesFruit
DurianYesFruit
GrapesYesFruit
Guava, ripeYesFruit
KiwifruitYesFruit
Lemon juiceYesFruit
Lime juiceYesFruit
MandarinYesFruit
MangosteenYesFruit
Melon, rockmelon/cantaloupe, honeydewYesFruit
OrangesYesFruit
PassionfruitYesFruit
Paw pawYesFruit
Pear, pricklyYesFruit
PineappleYesFruit
Plantain (peeled)YesFruit
RaspberriesYesFruit
RhubarbYesFruit
StarfruitYesFruit
StrawberryYesFruit
All meat, seafood, fish and eggs are low FODMAPYesMeat
ProNourish Drink, french vanilla, Nestle Health Science, United States (low FODMAP certified food)YesNutritional Drinks
Pronourish Drink, strawberry banana, Nestle Health Science, United States (low FODMAP certified food)YesNutritional Drinks
Agar agarYesPulses, Tofu, Nuts
Brazil nutsYesPulses, Tofu, Nuts
Chana dahlYesPulses, Tofu, Nuts
ChestnutsYesPulses, Tofu, Nuts
Chia seedsYesPulses, Tofu, Nuts
Dal (chana dal, urid dal, boiled)YesPulses, Tofu, Nuts
Egg replacerYesPulses, Tofu, Nuts
Lentils (canned)YesPulses, Tofu, Nuts
LSA mix (linseed, sunflower & almond mix)YesPulses, Tofu, Nuts
MacadamiasYesPulses, Tofu, Nuts
Mince, quornYesPulses, Tofu, Nuts
Mixed nutsYesPulses, Tofu, Nuts
Mung beans, sproutedYesPulses, Tofu, Nuts
PeanutsYesPulses, Tofu, Nuts
PecanYesPulses, Tofu, Nuts
Pine nutsYesPulses, Tofu, Nuts
Poppy seedsYesPulses, Tofu, Nuts
Pumpkin seeds (pepitas)YesPulses, Tofu, Nuts
QuornYesPulses, Tofu, Nuts
Sesame seedsYesPulses, Tofu, Nuts
Sunflower seedsYesPulses, Tofu, Nuts
Tempeh (plain)YesPulses, Tofu, Nuts
Tofu (plain)YesPulses, Tofu, Nuts
Urid dal, boiledYesPulses, Tofu, Nuts
WalnutsYesPulses, Tofu, Nuts
Water chestnutsYesPulses, Tofu, Nuts
Bar, sea salt & dark chocolate, FODY Food Co. United States (low FODMAP certified food)YesSnacks and Biscuits/Cookies
Barbeque russet potato chips, FODY Foods Co. United States (low FODMAP certified food)YesSnacks and Biscuits/Cookies
Biscuit, spiced, NetherlandsYesSnacks and Biscuits/Cookies
Biscuit, sweet, plainYesSnacks and Biscuits/Cookies
Biscuits, cream cracker, MalaysiaYesSnacks and Biscuits/Cookies
Biscuits, oatcakesYesSnacks and Biscuits/Cookies
Biscuits, savoury, plainYesSnacks and Biscuits/Cookies
Biscuits, savoury, wholemealYesSnacks and Biscuits/Cookies
Butter biscuits. GermanyYesSnacks and Biscuits/Cookies
Chips, potato crisps. PlainYesSnacks and Biscuits/Cookies
Chips, potato straws, saltedYesSnacks and Biscuits/Cookies
Corn chips, plainYesSnacks and Biscuits/Cookies
Corn cruskits, Arnott's Biscuits Limited, Australia (low FODMAP certified food)YesSnacks and Biscuits/Cookies
Cracker, high fiberYesSnacks and Biscuits/Cookies
Cracker, saltines, plainYesSnacks and Biscuits/Cookies
Gingerbread, gluten freeYesSnacks and Biscuits/Cookies
Gingerbread, spiced cakeYesSnacks and Biscuits/Cookies
Mini toast, whiteYesSnacks and Biscuits/Cookies
Popcorn, plainYesSnacks and Biscuits/Cookies
PretzelsYesSnacks and Biscuits/Cookies
Rice cakes, plainYesSnacks and Biscuits/Cookies
Rice cookies, Arnott's Biscuits Limited, Australia (low FODMAP certified food)YesSnacks and Biscuits/Cookies
Rice crackers plainYesSnacks and Biscuits/Cookies
Rice crispbreadYesSnacks and Biscuits/Cookies
Rice cruskits, Arnott's Biscuits Limited, Australia (low FODMAP certified food)YesSnacks and Biscuits/Cookies
Rush, wholemealYesSnacks and Biscuits/Cookies
Trail mix, mockingbird, FODY Food Co. United States (low FODMAP certified food)YesSnacks and Biscuits/Cookies
Trail mix, woodpecker, FODY Food Co, United States (low FODMAP certified food)YesSnacks and Biscuits/Cookies
Alfalfa - 1/2 cupYesVegetable
ArugulaYesVegetable
AubergineYesVegetable
Bamboo shoots, fresh and cannedYesVegetable
Bean sproutsYesVegetable
Beetroot, pickledYesVegetable
Bell pepper, red & greenYesVegetable
Bok choyYesVegetable
Broccoli, heads onlyYesVegetable
Broccoli, wholeYesVegetable
Broccolini, stalks onlyYesVegetable
Brussels sproutsYesVegetable
Cabbage, commonYesVegetable
Cabbage, redYesVegetable
Callaloo, tinned in brineYesVegetable
Capsicum (bell pepper), green and redYesVegetable
CarrotYesVegetable
CeleriacYesVegetable
Chicory leavesYesVegetable
Chilli, red and greenYesVegetable
ChivesYesVegetable
Choy sumYesVegetable
Collard greensYesVegetable
CourgetteYesVegetable
CucumberYesVegetable
Daikon whiteYesVegetable
Dulse flakesYesVegetable
Edamame (frozen soybeans)YesVegetable
Eggplant (aubergine)YesVegetable
Endive, leavesYesVegetable
Fennel, bulb (1/2 cup)YesVegetable
Fennel, leavesYesVegetable
Gai lanYesVegetable
GalangalYesVegetable
Gherkins in vinegarYesVegetable
Ginger, rootYesVegetable
Green beansYesVegetable
JicamaYesVegetable
KaleYesVegetable
Leek, green leavesYesVegetable
LettuceYesVegetable
Lettuce, butter, iceberg, radicchio, red coral, rocketYesVegetable
Lotus root from frozenYesVegetable
OkraYesVegetable
Olives, black and greenYesVegetable
ParsnipYesVegetable
PotatoYesVegetable
Pumpkin, butternut (1/4 cup is acceptable)YesVegetable
Pumpkin, JapaneseYesVegetable
RadishYesVegetable
Rice branYesVegetable
Rocket (arugula)YesVegetable
RutabagaYesVegetable
Seaweed (Nori)YesVegetable
SilverbeetYesVegetable
SpinachYesVegetable
Spring onion, green parts onlyYesVegetable
SquashYesVegetable
Swiss chardYesVegetable
TomatoYesVegetable
TurnipYesVegetable
Water chestnutsYesVegetable
WitlofYesVegetable
YamYesVegetable
ZucchiniYesVegetable
Bread, multi-grain, sprouted, naan, roti, oatmeal, rye, pumpernickel, dark rye, rye sourdough, kamut, spelt, whole wheat, raisin

The Long List
_____

Low-FODMAP Foods

Low-FODMAP Vegetables (can eat)

Alfalfa – 1/2 cup
Arugula
Aubergine
Bamboo shoots, fresh and canned
Bean sprouts
Beetroot, pickled
Bell pepper, red & green
Bok choy
Broccoli, heads only
Broccoli, whole
Broccolini, stalks only
Brussels sprouts
Cabbage, common
Cabbage, red
Callaloo, tinned in brine
Capsicum (bell pepper), green and red
Carrot
Celeriac
Chicory leaves
Chilli, red and green
Chives
Choy sum
Collard greens
Courgette
Cucumber
Daikon white
Dulse flakes
Edamame (frozen soybeans)
Eggplant (aubergine)
Endive, leaves
Fennel, bulb (1/2 cup)
Fennel, leaves
Gai lan
Galangal
Gherkins in vinegar
Ginger, root
Green beans
Jicama
Kale
Leek, green leaves
Lettuce
Lettuce, butter, iceberg, radicchio, red coral, rocket
Lotus root from frozen
Okra
Olives, black and green
Parsnip
Potato
Pumpkin, butternut (1/4 cup is acceptable)
Pumpkin, Japanese
Radish
Rice bran
Rocket (arugula)
Rutabaga
Seaweed (Nori)
Silverbeet
Spinach
Spring onion, green parts only
Squash
Swiss chard
Tomato
Turnip
Water chestnuts
Witlof
Yam
Zucchini

Low-FODMAP Fruits (can eat)

Ackee (tinned in brine)
Banana, common
Banana, sugar (firm, not ripe)
Blueberry
Breadfruit
Carambola
Clementine
Cumquats
Dragon fruit
Durian
Grapes
Guava, ripe
Kiwifruit
Lemon juice
Lime juice
Mandarin
Mangosteen
Melon, rockmelon/cantaloupe, honeydew
Oranges
Passionfruit
Paw paw
Pear, prickly
Pineapple
Plantain (peeled)
Raspberries
Rhubarb
Starfruit
Strawberry

Low-FODMAP Pulses, Tofu and Nuts (can eat)

Agar agar
Brazil nuts
Chana dahl
Chestnuts
Chia seeds
Dal (chana dal, urid dal, boiled)
Egg replacer
Lentils (canned)
LSA mix (linseed, sunflower & almond mix)
Macadamias
Mince, quorn
Mixed nuts
Mung beans, sprouted
Peanuts
Pecan
Pine nuts
Poppy seeds
Pumpkin seeds (pepitas)
Quorn
Sesame seeds
Sunflower seeds
Tempeh (plain)
Tofu (plain)
Urid dal, boiled
Walnuts
Water chestnuts

Low-FODMAP Meat, Fish & Eggs (can eat)

All meat, seafood, fish and eggs are low-FODMAP

Low-FODMAP Beverages (can eat)

Beer
Brown rise protein, sprouted, organic, powder
Cacao Powder
Cocoa powder, drinking chocolate
Coffee, instant or ground beans (without milk of any kind)
Cranberry juice
Fruit mix cordial, rosehip base, Netherlands
Gin
Kvass
Tea, chai, weak
Tea, peppermint, dandelion, green, black
Tea, weak black with cow’s milk, low-FODMAP milk alternatives or soy milk
Vegetable juices: tomato, vege blends of carrot, celery, beetroot, tomato
Vodka
Wheatgrass, powder
Whiskey
Wine (red, white, sparkling, sweet, dry)

Low-FODMAP Bread, Cereals, Rice, Pasta (can eat)

Bread, ancient wheat, 2ab wheat, rustic country loaf, GoodMills Innovation GmbH, Germany (low FODMAP certified food)
Bread, corn, Netherlands
Bread, gluten free
Bread, gluten free & dairy free 5 seeds, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, Gluten free & dairy free low GI white bread, Country Life Bakery, Australia (low FODMAP certified food)
Bread, gluten free & dairy free soy & linseed bread, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, Gluten free & dairy free sunflower & red quinoa bread, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, gluten free & dairy free white bread, Country Life Bakery, Australia (low FODMAP certified food)
Bread, gluten free & dairy free white bread, Vogel’s Bread. New Zealand (low FODMAP certified food)
Bread, gluten free chia & toasted sesame bread, Vogel’s Bread, New Zealand (low FODMAP certified food)
Bread, gluten free, dark multiseed, tapioca flour
Bread, gluten free, low GI, high fibre
Bread, gluten free, sourdough, rice flour, Netherlands
Bread, gluten free, white, United States
Bread, gluten-free, wholemeal, millet, sourdough (white and wholemeal), spelt sourdough
Bread, lower carb 5 seed bread, Freya’s Continental Style Bread, New Zealand (low FODMAP certified food)
Bread, lower carb wholemeal & seed bread, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, lower card 5 seed bread, Helga’s Continental Bakehouse, Australia (low FODMAP certified food)
Bread, spelt sourdough, Bodhi’s Bakehouse, Australia (low FODMAP certified food)
Bread, spelt sourdough, wholemeal, chia & sunflower seeds, Naturis Organic Breads, Australia (low FODMAP certified food)
Bread, spelt sourdough, wholemeal, Naturis Organic Breads, Australia (low FODMAP certified food)
Breakfast cereal, cinnamon seeds crunch, FODY Food Co. United States (low FODMAP certified food)
Corn chips, plain
Corn flakes (gluten free)
Crackers – saltines, pretzels, rice cakes, rice crackers (plain)
Flour, buckwheat, corn, millet, quinoa, rice, maize, sorghum, spelt (sieved), teff, yam
Flour, corn
Millet, hulled
Oat bran
Oatmeal, coarse
Pasta, gluten-free
Pasta, Good Gut Group, Australia
Polenta (cornmeal)
Potato chips (crisps), salted
Quinoa flakes
Quinoa grain
Rice – basmati, white, brown
Rice noodles
Rice, basmati, brown, white
Starch – maize, potato, tapioca
Tortillas, corn (with added gums and fibre)

Low-FODMAP Fats & Oils (can eat)

Oils: avocado, canola, coconut, olive, peanut, rice bran, sesame, sunflower, vegetable

Low-FODMAP Dairy, Soy and Lactose-free (can eat)

Butter, margarine and dairy blend
Cheese – camembert, cheddar, colby, creamed cottage, feta, goat (chevre, plain), havarti, mozzarella, percorino, brie, Swiss
Cream, whipped
Milk, almond
Milk, coconut, canned for cooking
Milk, cow’s, lactose free
Milk, hemp
Milk, macadamia
Milk, quinoa, unsweetened
Milk, soy (from protein)
Yoghurt, coconut
Yoghurt, goat’s milk
Yoghurt, lactose-free

Low-FODMAP Condiments, Spreads & Sauces (can eat)

All spices (all spice, cardamom, chilli powder, cinnamon, cloves, coriander seeds, cumin, curry powder, fennel seeds, fenugreek seeds, five spice, goraka, mustard seeds, nutmeg, paprika, black pepper, saffron, star anise, turmeric, vanilla)
Asafoetida powder
Barbeque Sauce
BBQ sauce
Capers in vinegar
Capers, salted
Chutney
Eggplant dip
Fish sauce
Gherkins is vinegar
Herbs, fresh – basil, coriander (cilantro), parsley, rosemary, tarragon, thyme, curry leaves, fenugreek leaves, gotukala, lemongrass, pandan leaves, tarragon, rampa leaves
Hot BBQ spice blend, FODY Food Co. United States (low FODMAP certified food)
Jam, marmalade and strawberry
Lemon and herb seasoning, FODY Food Co. United States (low FODMAP certified food)
Mayonnaise
Mint jelly
Mint sauce
Miso paste
Mustard
Oyster sauce
Pasta sauce, capsicum, olive and chilli pasta sauce, SOME Foods, Australia (low FODMAP certified food)
Pasta sauce, classic tomato pasta sauce. SOME Foods, Australia (low FODMAP certified food)
Pasta sauce, creamy tomato sauce, SOME Foods, Australia (low FODMAP certified food)
Pasta sauce, marinara sauce, FODY Food Co. United States (low FODMAP certified food)
Pasta sauce, tomato and basil, FODY Food Co. United Stated (low FODMAP certified food)
Peanut butter
Peanut sauce Malaysian, SOME Foods, Australia (low FODMAP certified food)
Remoulade sauce
Salsa, Mild, FODY Food Co. United States (low FODMAP certified food)
Shrimp/prawn paste
Simmer sauce, Northern Indian butter chicken. SOME Foods, Australia (low FODMAP certified food)
Simmer sauce, Southern Indian madras, SOME Foods, Australia (low FODMAP certified food)
Simmer sauce, Thai green curry, SOME Foods, Australia (low FODMAP certified food)
Simmer sauce, Thai massamam curry, SOME Foods, Australia (low FODMAP certified food)
Simmer sauce, Yemeni spiced, SOME Foods, Australia (low FODMAP certified food)
Soup base, chicken, gluten free, FODY Food Co. United States (low FODMAP certified food)
Soup base, vegetable, gluten free, FODY Foods Co. United States (low FODMAP certified food)
Soy sauce
Soy sauce
Steak spice blend, FODY Foods Co. United States (low FODMAP certified food)
Sweet and sour sauce
Syrup – maple, rice malt
Taco seasoning, FODY Foods Co. United States (low FODMAP certified food)
Tamarind paste
Tomato paste
Tomato sauce
Vegemite
Vinegar, apple cider
Vinegar, rice wine
Wasabi
Worcestershire sauce

Low-FODMAP Sweets, Sugar, Sugar Substitutes, Confectionary (can eat)

Agar agar
Chocolate, dark
Instant jelly, lime, raspberry, strawberry
Jaggery
Maple syrup
Rice malt syrup
Stevia (powder)
Sugars – brown, palm, raw, white
Vanilla essence

Low-FODMAP Nutritional Drinks (can eat)

ProNourish Drink, french vanilla, Nestle Health Science, United States (low FODMAP certified food)
ProNourish Drink, strawberry banana, Nestle Health Science, United States (low FODMAP certified food)

Low-FODMAP Snacks & Biscuits (can eat)

Bar, sea salt & dark chocolate, FODY Food Co. United States (low FODMAP certified food)
Barbeque russet potato chips, FODY Foods Co. United States (low FODMAP certified food)
Biscuit, spiced, Netherlands
Biscuit, sweet, plain
Biscuits, cream cracker, Malaysia
Biscuits, oatcakes
Biscuits, savoury, plain
Biscuits, savoury, wholemeal
Butter biscuits. Germany
Chips, potato crisps. Plain
Chips, potato straws, salted
Corn chips, plain
Corn cruskits, Arnott’s Biscuits Limited, Australia (low FODMAP certified food)
Cracker, high fiber
Cracker, saltines, plain
Gingerbread, gluten free
Gingerbread, spiced cake
Mini toast, white
Popcorn, plain
Pretzels
Rice cakes, plain
Rice cookies, Arnott’s Biscuits Limited, Australia (low FODMAP certified food)
Rice crackers plain
Rice crispbread
Rice cruskits, Arnott’s Biscuits Limited, Australia (low FODMAP certified food)
Rush, wholemeal
Trail mix, mockingbird, FODY Food Co. United States (low FODMAP certified food)
Trail mix, woodpecker, FODY Food Co, United States (low FODMAP certified food)

Moderate-FODMAP Foods
_____

Moderate-FODMAP Vegetables (limited doses)

Artichoke, hearts, canned (1/8 cup of hearts ok, but 1/4 cup of hearts is moderate in fructose)
Beetroot (high in oligos, but 2 slices is acceptable)
Broccoli, stalk only (1/2 cup is acceptable)
Broccolini, heads only (1/2 cup is acceptable)
Broccolini, whole (1/2 cup is acceptable)
Butternut squash (moderate in oligos and polyols, but 1/4 cup is deemed to be acceptable)
Cabbage, red, fermented (1/2 cup is acceptable)
Cabbage, savoy (1/2 cup is acceptable)
Cabbage, white, Sauerkraut (fermented) (1 TB is acceptable)
Cassava (1/2 cup diced ok, 3/4 cup moderate in oligos, 1 cup high, unacceptable)
Celery (moderate in polyols, 1/4 medium stalk (5cm) acceptable)
Cho cho (high in oligos, 1/2 cup diced acceptable)
Choko (high in oligos, 1/2 cup diced acceptable)
Corn, sweet (high in polyols, moderate in oligos, but 1/2 cob is acceptable)
Mange tout (high in oligos and polyols, but 5 pods is acceptable)
Mushrooms, champignons (1/2 cup is acceptable)
Onions, pickled, large (2 onions is acceptable)
Peas, sugar snap, frozen, snow (high in oligos, fructose & polyols, 1/4 cup of frozen green peas acceptable)
Pumpkin, canned (1/4 cup is acceptable)
Savoy cabbage (high in oligos, but 1/2 cup is acceptable)
Sun-dried tomatoes (moderate in fructose, but two pieces is acceptable)
Sweet corn (1/2 cob acceptable, 3/4 cob moderate, 1 cob, unacceptable)
Sweet potato (high in polyols, 1/2 cup acceptable)
Taro (1/2 cup diced acceptable)
Wakame flakes
Yucca root (1/2 cup is acceptable)

Moderate-FODMAP Fruits (limited doses)

Avocado (high in polyols, though 1/8 of an avocado is acceptable)
Banana, sugar, ripe (high in fructose, but 1/2 medium sugar banana is acceptable)
Cantaloupe
Coconut, fresh and dried/shredded (moderate in polyols, 1/2 cup acceptable)
Dried fruits are not acceptable, including apple, apricots, coconut (1/4 cup acceptable), cranberries (1 tablespoon acceptable), currants (1 tablespoon acceptable), dates, figs, mango, paw paw (1 piece acceptable), pear, pineapple, prunes, raisins (1 tablespoon acceptable), sultanas, (they all tend to be high in oligos) EXCEPT dried banana is acceptable
Guava, tinned in syrup (1 slice is acceptable)
Longon (moderate levels of polyols, 5 longons is acceptable)
Pomegranate (high in oligos, but 1/4 cup of seeds or 1/2 a small fruit is acceptable)
Rambutan (moderate in oligos, 2 rambutans is acceptable)

Moderate-FODMAP Pulses, Tofu and Nuts (limited doses)

Almonds (high in oligos, 10 nuts is acceptable)
Butter beans (canned) (high in oligos, 1/4 cup acceptable)
Chickpeas (canned) (moderate in oligos, 1/4 cup acceptable)
Egusi seeds (2 tablespoons is acceptable)
False chicken, soy beans (1/2 cup is acceptable)
Garbanzo beans, canned (1/4 cup is acceptable)
Green lentils (boiled) (moderate in oligos, 1/4 cup is acceptable)
Hazelnuts (moderate in oligos, 10 nuts is acceptable)
Lentils, red and green, boiled (1/4 cup is acceptable)
Lima beans (boiled) (high in oligos, 1/4 cup acceptable)
Mung beans, boiled (1/4 cup is acceptable)
Red kidney beas (boiled) (high in oligos, 1/4 cup acceptable)
Red lentils (boiled) (moderate in oligos, 1/4 cup acceptable)

Moderate-FODMAP Beverages (limited doses)

Coconut water (high in polyols and moderate in oligos, 100ml acceptable)
Kombucha, tea
Malted, chocolate-flavoured beverage base (moderate in lactose)
Strong black tea (moderate in oligos, 180ml (teacup) acceptable)
Strong black tea with soy milk (high/moderate in oligos, 180ml (teacup) still moderate)

Moderate-FODMAP Bread, Cereals, Rice, Pasta (limited doses)

Amaranth, puffed (moderate in oligos)
Burghal (high in oligos, 1/4 cup cooked acceptable)
Bread, gluten free, high fiber, United States
Bread, gluten free, sourdough, made from gluten free wheat starch, Austria
Bread, gluten-free, multigrain (moderate in oligos and fructose, 1 slice acceptable)
Bread, rice chia, gluten free
Bread, sourdough, oat
Buckwheat kernels (moderate in oligos, 1/8 cup cooked is acceptable)
Corn flakes (moderate in oligos, 1/2 cup acceptable)
Corn thins (plain) (moderate in oligos, 1 biscuit is acceptable)
Oatmeal, fine, quick oats (high in oligos, 1/2 cup acceptable)
Oats, quick (dry) (moderate in oligos, 1/4 cup acceptable)
Rice, puffed or popped (moderate in oligos, 1/2 cup acceptable)
Spelt, pasta (high in oligos, 1/2 cup cooked acceptable)

Moderate-FODMAP Dairy, Soy and Lactose-free (limited doses)

Cheese – cream, haloumi, ricotta, soy
Coconut milk (moderate in oligos – 1/2 cup ok, 150ml moderate, 1 cup high)
Cream – pure, sour, thickened
Milk, coconut, long life (1/2 cup is acceptable)
Milk, oat (moderate in oligos – 1/8 cup ok, 1/2 cup or more high)

Moderate-FODMAP Condiments, Spreads & Sauces (limited doses)

Pesto (moderate in oligos, 1/2 tablespoon acceptable)
Quince paste (moderate in oligos, 1/2 tablespoon acceptable)
Tahini (high in oligos, 1 tablespoon acceptable)
Vegetable pickles/relish (high in oligos, 1 tablespoon acceptable)
Vinegar, balsamic (moderate in fructose)

Moderate-FODMAP Sweets, Sugar, Confectionary (limited doses)

Carob powder (high in oligos, 1 heaped teaspoon acceptable)
Chocolate, milk and white (moderate in lactose, 1 fun-size bar acceptable)
Coconut treacle (moderate in oligos, 1/2 tablespoon acceptable)
Treacle, coconut

Moderate-FODMAP Snacks & Biscuits (limited doses)

Biscuit, chocolate chip (1 biscuit is acceptable)
Biscuits, shortbread (1 is acceptable)
Corn thins, plain (1 is acceptable)

High-FODMAP Foods
______

High-FODMAP Vegetables (cannot eat)

Artichoke, globe (high in oligos, never acceptable)
Artichoke, Jerusalem (high in oligos & fructose, never acceptable)
Asparagus (high in fructose, never acceptable)
Bitter Melon
Cauliflower (high in polyols – never acceptable)
Garlic (high in oligos, never acceptable)
Ginger (high in oligos, never acceptable)
Karela (high in oligos, never acceptable)
Leek, bulb (high in oligos – never acceptable)
Mushrooms (high in polyols, moderate in oligos – never acceptable)
Onions , pickled, small
Onions, shallots, spanish, brown, white, spring onion bulb (high in oligos, never acceptable)

High-FODMAP Fruits (cannot eat)

Apples (high in fructose and polyols, never acceptable)
Apricot (high in polyols, moderate in oligos, never acceptable)
Blackberry (high in polyols, never acceptable)
Boysenberry (high in fructose, never acceptable)
Cherries (high in fructose, never acceptable)
Feijoa (high in fructose, never acceptable)
Figs (high in fructose, never acceptable)
Goji berries, dried (high in oligos, never acceptable)
Grapefruit (high in oligos, never acceptable)
Guava, unripe
Jackfruit, freeze dried
Lychee (high in polyols, never acceptable)
Mango (high in fructose, never acceptable)
Mangosteen, freeze dried
Nectarines (high in oligos and polyols, never acceptable)
Peaches (high in polyols, never acceptable)
Pears, packham, nashi (high in fructose and polyols, never acceptable)
Persimmon (high in oligos, never acceptable)
Plums (high in polyols and oligos, never acceptable)
Tamarillo (high in fructose, never acceptable)
Watermelon (high in oligos, fructose and polyols, never acceptable)

High-FODMAPS Bread, Cereals, Rice, Pasta (cannot eat)

Barley, pearl (high in oligos, never acceptable)
Bread, gluten free, multigrain, United States
Bread, gluten free, wholegrain, sweetened with pear juice, United States
Bread, Multigrain, sprouted
Bread, oatmeal
Bread, spelt, sourdough, United states
Cereal – granola, rice crisps
Cous cous (high in oligos, never acceptable)
Flakes of wheat, corn, rice, oats, dried fruit, nuts (high in oligos, never acceptable)
Flour, amaranth (high in oligos, never acceptable)
Flour, barley, einkorn, lupin, khorasan (kamut) wholewheat, spelt, wheat, wholemeal spelt (high in oligos, never acceptable)
Freekah (high in oligos, never acceptable)
Fruit bar (high in oligos and fructose, never acceptable)
Muesli (high in oligos, never acceptable)
Naan bread or roti (high in oligos and fructose, never acceptable)
Noodles, wheat (high in oligos and fructose, never acceptable)
Pumpernickel bread (high in oligos, never acceptable)
Raisin toast (high in oligos and fructose, never acceptable)
Rye bread or crispbread, light or dark (high in oligos and fructose, never acceptable)
Spelt, flakes (high in oligos, never acceptable)
Wheat bran (high in oligos and fructose, never acceptable)
Wheat-based products – bread, pasta, biscuits, crackers (high in oligos, never acceptable)

High-FODMAP Pulses, Tofu and Nuts (cannot eat)

Adzuki beans
Baked beans (high in oligos and fructose, never acceptable)
Black beans
Borlotti beans (canned) (high in oligos, never acceptable)
Broad beans (high in fructose, never acceptable)
Cashews (high in oligos, never acceptable)
Chickpeas, sprouted
Falafel (high in oligos, never acceptable)
Fava beans
Four bean mix (canned) (high in oligos and fructose, never acceptable)
Haricot beans (boiled) (high in oligos, never acceptable)
Hommus (high in oligos, never acceptable)
Lentil burger (high in oligos, never acceptable)
Mince, vegetarian (containing onion)
Navy beans, boiled
Pistachios (high in oligos, never acceptable)
Soya beans (boiled) (high in oligos, never acceptable)
Split peas (boiled) (high in oligos, never acceptable)
Tofu (silken)
Vegetarian mince (high in oligos, never acceptable)

High-FODMAP Beverages (cannot eat)

Apple and Raspberry Cordial (50-100% real juice) (High in fructose, never acceptable)
Juice: apple, orange, berry, tropical, mango, pear, fresh or reconstituted (high in fructose and/or polyols, never acceptable)
Orange Juice (25-50% real juice) (high in fructose, never acceptable)
Rum (high in fructose, never acceptable)
Teas: strong chai , any chamomile, strong dandelion, any fennel, any oolong (high in oligos, never acceptable)
Wine, low-GI (high in fructose, never acceptable)
Wine, sticky (high in fructose, never acceptable)

High-FODMAP Dairy, Soy, and Lactose-free (cannot eat)

Buttermilk (high in lactose, never acceptable)
Custard (high in lactose, never acceptable)
Ice-cream, vanilla (moderate in lactose, never acceptable)
Kefir (high in lactose, never acceptable)
Milk, cow’s (high in lactose, never acceptable) (including A2, sweetened condensed)
Milk, goat (high in lactose, never acceptable)
Milk, rice (high in oligos, never acceptable)
Milk, soy (from beans, high in oligos, never acceptable)
Pasta sauce, cream-based (high in oligos and lactose, never acceptable)
Pasta sauce, tomato-based with onion and garlic (high in oligos, never acceptable)
Yoghurt (high in lactose, never acceptable)

High-FODMAP Condiments, Spreads & Sauces (cannot eat)

Caviar, dip (moderate in lactose, never acceptable)
Hommus (high in oligos, never acceptable)
Honey (high in fructose, never acceptable)
Jam, mixed berries (high in polyols, never acceptable), blackcurrent
Ketchup (with high-fructose corn syrup) (high in fructose, never acceptable)
Pasta sauce, cream based
Tzatziki (high in oligos and fructose, never acceptable)

High-FODMAP Confectionary, Sweets, Sweeteners (cannot eat)

Agave syrup
Apple syrup
Fruit bar (high in oligos and fructose, never acceptable)
Golden syrup
Honey (high in fructose, never acceptable)

High-FODMAP Snacks & Biscuits (cannot eat)

Biscuit, fruit filled
Cookies, chocolate crème sandwich, United States
Corn thins, flavoured
Energy bar (high in oligos, never acceptable)
Multigrain biscuits with currents
Oatmeal bar
Rice cakes, flavoured
Rye crispbread (high in oligos, never acceptable)
Spiced cake with honey