Foods suitable on a low-fodmap diet

fruit vegetables grain foods milk products other

fruit
banana, blueberry,
boysenberry,
canteloupe, cranberry,
durian, grape,
grapefruit, honeydew
melon, kiwifruit, lemon,
lime, mandarin, orange,
passionfruit, pawpaw,
raspberry, rhubarb,
rockmelon, star anise,
strawberry, tangelo
Note: if fruit is dried, eat in
small quantities
vegetables cereals milk sweeteners
alfalfa, artichoke, gluten-free bread or lactose-free milk, sugar* (sucrose),
bamboo shoots, bean cereal products oat milk*, rice milk, glucose, artificial
shoots, bok choy, bread soy milk* sweeteners not
carrot, celery, choko, 100% spelt bread *check for additives ending in ‘-ol’
choy sum, endive, honey substitutes
ginger, green beans, rice cheeses
hard cheeses, and brie golden syrup*,
lettuce, olives, parsnip, oats maple syrup*,
potato, pumpkin, red and camembert
polenta molasses, treacle
capsicum (bell pepper), yoghurt
other lactose-free varieties
*small quantities
silver beet, spinach,
arrowroot, millet,
summer squash ice-cream
psyllium, quinoa,
(yellow), swede, sweet substitutes
sorgum, tapioca
potato, taro, tomato, gelati, sorbet
turnip, yam, zucchini
butter substitutes
herbs olive oil
basil, chili, coriander,
ginger, lemongrass,
marjoram, mint,
oregano, parsley,
rosemary, thyme

Eliminate foods containing fodmaps

excess fructose lactose fructans galactans polyols
fruit milk vegetables legumes fruit
apple, mango, nashi, milk from cows, goats asparagus, beetroot, baked beans, apple, apricot, avocado,
pear, tinned fruit or sheep, custard, broccoli, brussels chickpeas, blackberry, cherry,
in natural juice, ice cream, yoghurt sprouts, cabbage, kidney beans, lychee, nashi, nectarine,
watermelon cheeses eggplant, fennel, garlic, lentils peach, pear, plum,
sweeteners soft unripened cheeses leek, okra, onion (all), prune, watermelon
fructose, high fructose eg. cottage, cream, shallots, spring onion vegetables
corn syrup mascarpone, ricotta cereals cauliflower, green
large total wheat and rye, in large capsicum (bell pepper),
fructose dose amounts eg. bread, mushroom, sweet corn
concentrated fruit crackers, cookies, sweeteners
sources, large serves couscous, pasta sorbitol (420)
of fruit, dried fruit, fruit mannitol (421)
fruit juice custard apple, isomalt (953)
honey persimmon, maltitol (965)
corn syrup, fruisana watermelon xylitol (967)
miscellaneous
chicory, dandelion,
inulin