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Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs

 Alfalfa
 Ginger root
 Artichoke hearts, canned (1/8 cup/28g)  Artichokes
Vegetables  Arugula  Beetroot (2 slices/20 g)  Asparagus
 Green beans (12 beans/86g)
(Note: you can  Bamboo shoots
 Green onion/chives, green
 Beetroot, canned or pickled (1/2 C/60g)  Bittermelon/Karela
eat multiple  Bean sprouts parts only  Bell pepper, green (1/2 C/52g)  Cauliflower
green servings  Bell peppers, red  Jicama (1 C/140g)  Broccolini (1/2 C/45g)  Corn kernels, canned
of vegetables
per/meal
 Bok choy (1 Cup/85g)  Kabocha/Japanese pumpkin  Brussel sprouts (2 sprouts/38g)  Garlic
snack)  Broccoli (1 C/90g)  Kale  Butternut squash (1/4 C/30g)  Green onion, white parts
 Cabbage, Chinese/wombok  Leeks, leaves (1/2 C/28g)  Cassava/Yucca root (1/2 C/69g) only
 Cabbage, red or green  Lettuce  Cabbage, red fermented (1/2 C/70g)  Leek bulbs
(1 C/90g)
 Mushrooms, oyster type only  Cabbage, savoy (1/2 C/35g)  Lotus root
 Callaloo, tinned
 Okra (6 pods/60g)  Celery (1/4 stalk/12g)  Mushrooms (except
 Canned baby corn
 Olives, black and green  Chayote/Choko (1/2 C/84g) oyster, canned
 Carrot
 Parsnip  Cho cho (1/2 C/84g)
champignons, dried
porcini, and dried
 Celeriac
 Potatoes  Corn, sweet (1/2 cob/43g) shiitake)
 Chicory leaves
 
(1/2 C/72g)
Radish Dulse flakes (2 tsp/10g)  Onions
 Seaweed/nori  Mushrooms, champignons, canned (1/2  Onions, small pickled
 Chili, red/green cup/110g)
(11cm/28g)  Spinach (3 C/110g)  Peas, green, thawed
  Mushrooms, shiitake dried (2
 Choy sum & gai lan Spaghetti squash (1 C/155g)
mushrooms/7g)  Peas, sugar snap
 Chrysanthemum greens  Swede (2 C/130g)
 Mushrooms, porcini dried (1 tbsp/10g)  Shallots
(3 C/225g)  Swiss chard
 Onions, large pickled only (2/45g)  Tomato sauce with
 Collard greens  Tomatoes, cherry (8/136g) added garlic or onion
 Peas, snow (5 pods/17g)
 Cucumber  Tomatoes, common
 Pumpkin, canned (1/4 C/60g)
 Daikon, white (1 C/140g)  Tomatoes, roma (4/180g)
 Sauerkraut, white cabbage (1 Tbsp/20g)
 Eggplant/Aubergine  Tomatoes, canned (1/2
(1.5 C/80g) cup/92g)
 Sweet potato (1/2 C/70g)
 Endive, leaves  Turnip/Rutabega (1 C/65g)
 Sun-dried tomatoes (2 pieces/8g)
 Fennel bulb (1/2 C/49g)  Water chesnuts
 Taro (1/2 C/82g)
 Fennel leaves (2 C/48g)  Witlof
 Tomato paste (2 Tbsp)
 Gai lan (3 C/200g)  Yam (1 C/164g)
 Tomato sauce (1/2 cup) (no onion/garlic)
 Galangal  Zucchini (1/2 cup/66g)
 Wakame flakes (1 tsp/5g)
Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
 Banana (common, unripe)(100g)  Oranges, navel  Avocado (1/8 whole/20g)  Apples
Fruits
 Banana, dried (10 chips/20g)
 Passionfruit
 Banana, normal, ripe with brown spots  Apricots
Note: limit all  Blueberries (20/28g) (1/3 medium fruit/33g)  Blackberries
 Paw paw (1 C/140g) 
fruits to 1  Breadfruit Banana, ripe sugar banana (1/2  Boysenberries
serving per
 Cantaloupe melon (1/2 C/90g)
 Plantain, peeled banana/56g)
 Cherries
meal or snack;  Prickly pear  Coconut milk (1/2 cup)

serving size is  Clementine Other dried fruits
  Coconut, dried, shredded (1/4

1 medium if  Cumquat (4 fruit/76g) Pineapple (1 C/140g)
cup/18g)
Feijoa
not listed  
 Dragon fruit Raspberries (10/45g)
 Coconut, fresh (1/2 C/48g)
Figs
 Durian (2 segments/102g)  Rhubarb (1 C/130g)  Guava, unripe
 Cranberries, dried (1 Tbsp/13g)
 Grapes (1 cup/150g)   Lychee
Star fruit  Currants (1 Tbsp/13g)
 Guava, ripe only /Carambola  Mango
 Goji berries (1/2 Tbsp/6g)
 Honeydew melon (1/2 C/90g)   Nectarines
Strawberries  Grapefruit (1/4 medium/50g)
 Kiwi (2 small/150g) (10/140g)  Peaches
 Guava, tinned in syrup (1 slice/27g)
 Lemon juice  Pears (except prickly)
 Tamarind (4/8g)  Longan (5/15g)
 Lime juice  Persimmons
 Tangelo  Pomegranate (1/4 cup seeds/38g)
 Mandarins (2 small/125g)  Plums
 Tangerine  Rambutan (2/31g)

 Mangosteen
 Raisins, regular (not sultanas)(1 Tbsp)
Tamarillo
 Watermelon
 Meat/Poultry/Fish/Eggs  Peanut butter (2 tbsp/32g)  Almonds (10 nuts/12g)  Beans (adzuki, baked,
Meat &  Brazil nuts (10 nuts/40g)   Butter beans, canned (1/4 C/35g) black, borlotti, broad,
Pecans (20 halves/40g)
Alternatives fava, haricot, navy, red
(Legumes,  Chestnuts (10 nuts/84g)  Pine nuts (1 tbsp/14g)  Chana dahl & urid dahl (1/2 C/46g)
kidney, soya)
Soy, etc.)  Chia seeds (2 tbsp/24g)  Poppy seeds (2 tbsp/24g)  Chickpeas, canned (1/4 C/42g)
 Cashews
 Edamame (1 C/50g)  Hazelnuts (10 nuts/15g)

Note: check all  Pumpkin seeds (2 tbsp/23g) Falafel
 Egusi seeds (2 tbsp/24g)  Lentils, canned (1/2 C/46g)

ingredients  Sesame seeds (1 tbsp/11g) Split peas, boiled
lists for high  Flaxseed (1 tbsp/15g)  Lentils, red/green, boiled (1/4 C/23g)
 Pistachios
FODMAP  Macadamia nuts  Sunflower seeds(3 tbsp/30g)  Lima beans, boiled (1/4 C/39g)
 Tofu, silken
ingredients (20 nuts/40g)  Tempeh, plain (100g)  Mung beans, boiled (1/4 C/53g)
 Textured soy
 Mince, quorn (75g)  Tofu, firm (2/3 C/170g)  Mung beans, sprouted (2/3 C/95g) protein/TVP
 Peanuts (32 nuts/28g)  Walnuts (20 halves/60g)  Tahini (1 tbsp/20g)

Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
 Arrowroot  Quinoa & quinoa flakes  Amaranth, puffed (1/4 C/10g)  Some gluten-free flours
Grains  Buckwheat grouts, cooked  Almond meal (1/4 C/24g) (amaranth, bean,
 Pearl barley, sprouted
coconut, einkorn,
(3/4 C/135g)  Bulgar/Bourghal (1/4 C)
Note: check all (1/2 C/100g) emmer, garbanzo,
ingredients  Corn meal/Polenta  Buckwheat kernels (1/8 C/27g)
 Rice, white/brown/ kamut, lupin, non-seived
lists for high  Corn tortillas (3/70g)
crackers/flakes/noodles  Coconut flour (2 tbsp/12g) spelt, soy)
FODMAP  Gluten-free breads, cookies,  Cookie/biscuit, wheat (1 small/12g)  Barley-based products
ingredients, crackers, pasta, noodles etc.  Rice bran (2 tbsp/16g)
particularly  Cornflakes (1/2 C/15g)  Freekeh
(without added FODMAPs)  Rice cakes (2/28g)
inulin/chicory  Cornflakes, gluten-free (1 C)  Laska noodles
root extract in  Some gluten-free  Rice, puffed (1/2 C/15g)
gluten-free flours (buckwheat,  Crackers, wheat (2 crackers/18g)  Oat bread
corn, millet, quinoa,  Samp, cooked
 Egg noodles (1/2 C/40g)  Rye-based products
products
rice, sieved spelt, sorghum, (1 C/148g)
 Oat bran (2 tbsp/22g)  Sourdough, made with
Note: some teff, yam)  Sorghum  Pasta, wheat or spelt (1/2 C/74g) rye or kamut flour
wheat products  Kelp noodles (1 C/113g)  Sourdough, traditional  Spelt, kernels/flakes
(crackers,  Pretzels (1/2 C)
 Millet kernels, cooked long ferment, no yeast,  Whole wheat bread
pasta, bread)
(1 C/125g)  Rice crisps (1/4 C/7g)
have small safe wheat or spelt flour (2
 Spelt pasta (1/2 C/74g)  Wheat-based products

serving sizes, Millet bread (2 slices/56g) slices) (bran, cereal, couscous,
see moderate  Oats & oat flakes (1/2 C/50g)  Sourdough, short ferment time (1 slice) germ)
Starch, corn/potato/
column
 Oat groats (1/2 C/120g)  Wheat grain, sprouted (1/4 C/50g)  *Inulin/Chicory root
tapioca
 Popcorn  White bread, wheat (1 slice/24g) extract*
 Almond milk (1 C)  Havarti cheese (54g)  Chocolate (dark <30g; milk and white  Buttermilk
Dairy &
 Butter  Hemp milk (1 C)
<15 g)  Cream cheese
Alternatives
 Brie/Camembert cheese  Coconut milk, canned (1/3 C)  Cream, regular
 Lactose-free milk/yogurt
Note: check all (40g)  Coconut milk, drinking, UHT (1/2 C)  Custard
 Macadamia milk (1 C)
ingredients  Cheddar cheese (40g)  Coconut yogurt (1/2 C)  Cow’s and goat’s milk
lists for high  Mozzarella (1/2C/60g)
 Colby cheese (40g)  Cottage cheese (1/4 C)  Ice cream
FODMAP  Pecorino (1/2C/60g)
ingredients  Feta cheese (1/2C/125g)  Oat milk (1/8 C)  Kefir
 Quinoa milk (1 C)
 Goat cheese (1/2C/60g)  Quark (4 tablespoons)  Sour cream
 Goats milk yogurt (170g)  Swiss cheese (54g)  Rice milk (3/4 C)  Soy milk, made with soy
 Haloumi cheese  Soy milk, with soy protein  Ricotta cheese (2 tbsp/40g) beans
(2 slices/50g)  Soy cheese (2 slices/40g)  Whipping cream, whipped (1/2 C)  Yogurt
Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
 Artificial sweeteners EXCEPT polyols/sugar alcohols  Golden syrup (1/2 tbsp/7g)  Agave
Sweeteners (aspartame, sucralose, stevia, etc.)(note: many stevia  Jaggery (1/2 tbsp/12g)  Apple syrup
products have added polyols)
Note: low  Molasses (1 tsp/5g)  Fructose
 Candies made with low FODMAP sugars/syrups
FODMAP  Treacle, coconut (1/2 tbsp/14g)  Fruit juice concentrates
sweeteners  Glucose
should still be
 High fructose corn syrup
 Maple syrup (called glucose-fructose
consumed in
moderation  Rice malt syrup in Canada)
 Regular corn syrup  Honey
 Sugar/sucrose (brown, cane, coconut, invert, palm, raw,  Lactose
white)  Polyols/sugar alcohols
(erythritol, sorbitol,
mannitol, xylitol,
maltitol, lactitol, and
isomalt)
 Beer  Coconut water (100 mL)  Cordial (apple, orange,
Beverages
 Coffee  Cranberry juice, sweetened without raspberry)
Note: alcohol  Decaffeinated coffee and espresso added fructose or polyols (1 C)  Juices made with high
and caffeine  Espresso  Hot chocolate (only if made with low FODMAP fruits
are stimulants FODMAP milk and max 2 tsp cocoa  Malted milk drink,
and may
 Pops/sodas, made without high FODMAP sweeteners &
powder) original flavour
trigger juices
 Kombucha (180mL)(only if made  Rum
symptoms;  Certain teas (rooibos/red, green, peppermint, white,
without high FODMAP juices)
carbonated buchu, and honeybush)  Certain teas (oolong,
beverages may  Malted chocolate flavoured beverage fennel, chamomile)
 Kvass (1 C)
base (1.5 tsp/10g)
increase gas  Certain teas, strongly
 ProNourish Nutritional Drink by Nestle
 Malted chocolate flavoured drink, 3 in infused (chai, dandelion,
 Some spirits (gin, vodka, whisky) 1 (1/2 sachet/16g) and herbal containing
 Tomato juice, without added high FODMAP juices (1 C)  Orange juice (1/2 C) chicory root)
 Water, regular/sparkling  Pomegranate juice (1/2 C)  Tequila (note: untested
 but likely to be high
Wheatgrass juice  Certain teas, weakly infused (black,
FODMAP)
 White coffee, instant from powder dandelion, and chai)
 Wine, sticky/dessert
 Wine, red/sparkling/sweet/white  Chrysanthemum tea (180mL)

Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.
Foods Low in FODMAPs Moderate in FODMAPs High in FODMAPs
 Agar (7g)  Soy sauce (2 Tbsp)*  Barbeque sauce (2 Tbsp)^  *Inulin/Chicory root
Other Foods &
 Brown rice protein  Cacao powder (2 heaped tsp/8g) extract* (note:
Ingredients
powder (2 tbsp/40g)
 Spirulina commonly added to
 Carob powder (1 heaped tsp/6g)
 Capers (1 tbsp)  Spices (check spice processed foods)
Note: check all  Chocolate (dark <30g; milk and white
 Caviar dip
mixes for garlic/onion,
ingredients  Creamer powder (2 sachets/6g) <15 g)
lists for high especially chili  Garlic/onion flavoured
FODMAP  Eggplant dip  Chutney (1 Tbsp)
oils
powders)
ingredients;  Egg replacer (1 tbsp/6g)  Cocao powder (2 heaped tsp/8g)
 Garlic powder
 Sweet and sour sauce
“spices” and  Ginger root  Coconut jam (1/2 tbsp)
 Fruit bars
“natural (2 Tbsp)^
flavours” may
 Gherkins in vinegar^  Jam, strawberry or marmalade,
 Jam (blueberry,
 Herbs
 Tomato paste (2 without high FODMAP sweeteners (2
include blackcurrent or mixed
Tbsp)^ tbsp)
garlic/onion  Horseradish (2 tbsp) berry)
 Tomato sauce (1/2 C)^  Ketchup (1 Tbsp) ^

^read
 Fish sauce (1 tbsp) Onion powder
 Vanilla bean pods &  Miso paste (12g)*

ingredients  Jello/instant jelly Pasta sauce (if cream-
extract/essence  Oyster sauce (1 Tbsp) based or containing
lists for added  Kelp noodles (1 C/113g)
garlic or onion  Vinegar, apple cider (2  Pesto, without garlic/onion (1/2 Tbsp) garlic/onion)
 Licorice, black (45g)
tbsp)  Relish (1 Tbsp)^  Pesto (containing
*fermentation  Mayonnaise ^ garlic/onion)
  Tamarind paste (1/2 Tbsp)
during  Mint jelly & sauce (1 tbsp) Vinegar, rice wine (2
 Tzatziki dip
processing tbsp)  Tahini (1 Tbsp)
 Mirin
lowered
  Vegemite (1 tsp)
oligosaccharide  Mustard (1 tbsp)^ Vinegar, white
  Vinegar, balsamic (1 Tbsp)
content  Nutritional yeast flakes Wasabi paste (2 tbsp)
(1 tbsp/16g)  Quince paste (1/2 Tbsp)
 Wasabi powder (1 tsp)
 Oils (avocado, coconut, olive,
 Worcestershire sauce
sunflower, vegetable, etc.)
(2 Tbsp)*
 Pea protein powder
(2 tbsp/40g)  Wheatgrass powder (1
 Peanut butter (2 tbsp) tsp/3g)
 Pickles ^  Xantham gum
 Potato chips ^
 Remoulade, sauce (2 tbsp)^
 Shrimp paste^
Eat a variety of low FODMAP foods. The moderate FODMAP foods are safe to eat but only at the maximum
serving size listed. The serving size is per meal/snack, not per day. Avoid all high FODMAP foods.