BREADS & TORTILLAS MEAT, POULTRY, FISH &

Corn tortillas, with gums or added fiber

LEGUMES
Corn tortillas, without gums or added fiber All plain fish
Gluten free bread, white All plain meats: beef, lamb, pork
Gluten free bread, low gi, high fiber All plain poultry
Gluten free bread, high fiber Butter beans canned, rinsed
Gluten free bread, multigrain Chana dal, boiled
Millet bread Chickpeas (garbanzo), canned, rinsed
Sourdough oat bread Eggs
Sourdough spelt bread Egg Replacer
Spelt bread 100% Lentils, canned, rinsed
Sprouted multigrain bread
White bread
Lentils, green, boiled
Lentils, red, boiled Low FODMAP
Whole-wheat sourdough Lima beans, boiled
Mung beans, boiled
Mung beans, sprouted FOODS LIST
Quorn, minced
DAIRY & DAIRY Salmon, canned in brine, drained
This shopping and reference list is updated monthly to conform
Sardines, canned in oil, drained
ALTERNATIVES Sausage, German bratwurst
with the most up-to-date research gathered from Monash
University, the USDA and other reputable sources.
Almond milk Shrimp/prawns, peeled
Coconut milk, canned Tempeh, plain Please refer to the Monash University smartphone app or
their printed booklet for serving size information. Some
Coconut milk, UHT Tofu, firm & extra firm, drained foods are only low FODMAP in very small amounts such
Cottage cheese Tuna, canned in brine, drained as 1-teaspoon or 1 slice, so it is vital that you use this list
Cow’s milk, lactose-free Tuna, canned in oil, drained in conjunction with a Monash University reference.
Hemp milk Urid dal, boiled
Foods not listed are either high FODMAP
Macadamia milk
or have not been tested yet.
Oat milk
Quinoa milk, unsweetened We encourage you to eat broadly and test yourself for
Rice milk tolerances. Working with a registered dietitian is the best way
to monitor your reactions and progress.
Soy cheese
Soy milk, made with soy protein only
Sweetened condensed milk, Malaysia Please read our Terms & Conditions Prior to Use
Yogurt, coconut
Yogurt, goat’s milk
Yogurt, lactose-free Updated 9.26.17
Whipped cream
 VEGETABLES FRUITS
Alfalfa sprouts Japanese pumpkin, kabocha, raw Avocado
Arugula/Rocket Jicama Banana, firm/ripe
Bamboo shoots, fresh Kale, green curly or Lacinato Blueberry
Beets Leek leaves; use green parts only Breadfruit
Bell peppers, red, green Lettuce, butter Cantaloupe
Bok choy Lettuce, iceberg Carambola (starfruit)
Broccoli heads Lettuce, coral (red leaf) Clementine
Broccoli stalks Mung bean sprouts Coconut, fresh
Broccolini heads Mushroom, button Dates fresh
Broccolini stalks Mushroom, oyster Dragon fruit
Brussels sprouts Okra Durian melon
Butternut squash Parsnips Grapes, black, green, red
Cabbage, green common Pattypan squash Guava, ripe
Cabbage, red Potatoes, sweet orange flesh Honeydew melon
Cabbage, Savoy Potatoes, sweet purple skin/white flesh Kiwi, green, gold
Carrot Potatoes, white Kumquats
Celeriac Pumpkin, Japanese Lemon juice
Celery Radicchio Lime juice
Chayote Radish Longan
Chicory Rutabaga Mandarin orange
Chilli pepper, green serrano Scallion/spring onion - green parts only Mangosteen
Chilli pepper, red cayenne Shimeji mushrooms Orange, navel
Chives Snow peas/mange tout Papaya
Choy sum Spaghetti squash, cooked Passionfruit
Chrysanthemum greens Spinach, baby Pineapple
Collard greens Swiss chard/silver beet Plaintain
Corn Taro Pomegranate
Cucumber Tomatoes, cherry Rambutan
Daikon, white Tomatoes, common Raspberry
Eggplant/Aubergine Tomatoes, Roma/plum Rhubarb
Endive Turnip Strawberry
Fennel bulb Water chestnuts, fresh Tamarind
Fennel leaves/fronds Watercress
Gai lan Yam
Galangal Yucca
Ginger root Zucchini/courgette
Green beans
 CONDIMENTS, HERBS & SPICES SWEETENERS & CHOCOLATE
SEASONINGS & SPREADS Allspice, ground Brown sugar
Asian chives Coconut sugar
Asafetida (asafoetida) Dark chocolate
Apple cider vinegar
Basil, fresh Golden syrup
Asian fish sauce
Black pepper, whole Invert sugar
Balsamic vinegar
Cardamom Jaggery
Barbecue sauce
Cilantro/ Coriander, fresh Maple syrup, pure
Black pepper, whole
Chilli powder (red serrano pepper) Milk chocolate
Capers, salted & in vinegar
Cinnamon Palm sugar
Chutney
Cloves, whole Raw sugar
Coconut jam
Coriander seeds Rice malt syrup
Gherkins in vinegar
Cumin, ground Stevia
Ketchup preferably no HFCS
Curry leaves, fresh Treacle, coconut
Marmalade
Curry powder, without onion and garlic White chocolate
Mayonnaise, reg. or low fat
Fennel seeds White granulated sugar, beet and cane
Mint jelly and sauce
Fenugreek leaves, dried
Mirin
Miso
Fenugreek seeds
Five spice powder
CEREALS
Mustard Amaranth, puffed grain
Ginger root, fresh
Mustard, yellow, mild Corn flakes
Gotukala, fresh
Oyster sauce Corn flakes, gluten free
Goraka, fresh
Peanut butter Glutinous rice cereal
Kaffir lime leaves, fresh
Pesto sauce Oats, quick, raw
Lemongrass, fresh
Quince paste Oats, rolled, raw
Mint, fresh
Remoulade sauce Quinoa flakes, raw
Mustard seeds
Rice wine vinegar Rice flakes
Nutmeg, whole
Shrimp paste Rice, popped/puffed
Parsley, fresh
Soup concentrate (cubes)
Soy sauce
Paprika
Rosemary, fresh
NOODLES & PASTAS
Strawberry jam, no HFCS Egg noodles
Saffron
Sweet and sour sauce Kelp noodles
Sage, fresh
Tahini Rice stick noodles
Star anise
Tamarind paste Gluten free pasta, cooked (free of high
Tarragon, fresh
Vegemite FODMAP grains)
Thai basil
Vegetable pickles/relish Konjac noodles, cooked or uncooked
Thyme, fresh
Vinegar (apple cider, balsamic, rice wine) Quinoa pasta
Turmeric
Wasabi powder Soba made with wheat & buckwheat
Vanilla bean
Worcestershire sauce Spelt pasta, cooked
Vanilla extract/essence
Wheat pasta, cooked
 FLOURS & GRAINS NUTS, SEEDS, DRIED FRUITS PROCESSED VEGETABLES
Almond flour/meal Almonds Artichoke hearts, canned
Bourghal, cooked Banana chips, dried Beets, canned
Buckwheat flour Brazil nuts Bamboo shoots, canned
Buckwheat groats, cooked Cashews, activated Beetroot, pickled
Buckwheat kernels, cooked Chestnuts, boiled Black fungi mushrooms, dried
Corn flour/maize flour Chestnuts, roasted Button mushrooms, canned
Cornmeal Coconut, shredded dried Cabbage, red fermented
Cornstarch Cranberries, dried Callaloo, canned
Millet, hulled, cooked Currants Capers in vinegar
Millet, kernels, cooked Chia seeds, black & white Capers in salt
Millet flour Egusi seeds Corn, baby, canned
Oat bran Flax seeds/Linseeds Dulse flakes
Oats, rolled, uncooked Guava, tinned in syrup Edamame, frozen
Polenta, cooked Hazelnuts Gherkins in vinegar
Potato starch Macadamia nuts Lotus root, frozen
Quinoa, black, red & white cooked Papaya, dried Nori seaweed
Quinoa flour Peanuts Olives, black & green
Rice, basmati, brown, white, cooked Pecans Onions, pickled large
Rice bran Pine nuts Porcini mushrooms, dried
Rice flour, raw and roasted Poppy seeds, black & white Potato dumplings, canned
Samp, cooked Pumpkin seeds, “pepitas” Pumpkin purée, canned
Sorghum flour Raisins Shiitake, dried
Spelt flour, organic sieved Sesame seeds Sundried tomatoes, semi
Sprouted pearl barley grains Sunflower seeds, hulled Tomatoes, canned
Tapioca starch Walnuts Tomato, paste
Teff flour Wakame flakes
Wheat grain, sprouted White sauerkraut
Yam flour
FATS & OILS OTHER
Butter
Agar agar
Butter blend, 70% butter/30% oil
Carob powder
Coconut butter
Cocoa powder
Garlic-Infused oil, such as FODY Foods
Nutritional yeast
Margarine, poly or monounsaturated, 70% fat
Spirulina
Mayonnaise, regular and low fat
Taco shells, hard
Oils: avocado, canola, coconut, olive, peanut,
Wheatgrass powder
rice bran, sesame, sunflower, vegetable
Xanthan gum
 CHEESES WINE, BEER, & Your Notes Here
Camembert
Cheddar Beer
SPIRITS
Colby Gin
Cottage cheese Vodka
Feta Whiskey
Goat cheese Wine; red, sparkling, sweet, white
Haloumi
Havarti
Mozzarella SNACKS
Pecorino Romano Corn chips
Ricotta Corn thins
Swiss Popcorn, plain
Potato chips
Potato straws
BEVERAGES Pretzels, rings (we suggest GF)
Rice cakes, plain
Black tea Rice, crackers, plain
Buchu tea Rice crispbread
Coconut water Rusk, wholemeal
Coffee Saltines
Cranberry juice; no HFCS Trail mix (low FODMAP ingredients)
Creamer powder
Dandelion tea, weak
Espresso, reg. and decaf
Green tea, strong
Instant coffee, reg. and decaf
Kombucha tea
Kvass
Malted chocolate flavoured drink
Orange juice; half fresh/half reconstituted
Pea protein, powdered
Protein powder, sprouted brown rice
Rooibos tea, strong
Vegetable juice blend, tomato based
Vegetable juice blend, tomato, carrot, celery and beetroot based
Water
Wheatgrass powder
White tea, strong
 AVOID THESE! 
High FODMAP Foods to Avoid High Oligosaccharides (fructans/GOS):
Agave Onions, any form
This list is a short compilation of some of the top foods and ingredients Artichokes Peaches, white
that you should avoid especially if you are on the Elimination Phase. Barley Peas
Black beans Pistachios
Your Challenge Phase will tell you whether you can add any of them Cashews Plums
back into your diet and in what quantities. Chicory root extract Rye
Garlic, any form* Shallots
Inulin Split peas
Remember, the low FODMAP diet is not a FODMAP free diet. The aim Kidney beans Watermelon
Navy beans Wheat
is to eat as broadly as possibly for your individual digestive system -
Nectarine
staying IBS symptom free and creating a healthy gut populated with Excess Fructose
Agave Honey
helpful bacteria and a balanced microbiome.
Apples Mangoes
Asparagus Pears
The information is derived from Monash University. Cherries Rum
High fructose corn syrup Watermelon

We have divided items into the same categories as our recipe filter, Polyols
Pears
which is also how Monash University presents them. Apples
Plums
Apricots
Watermelon
Cauliflower
Isomalt
*Onions and garlic contain fructans, however, these FODMAPs are not Cherries
Mannitol
Mushrooms**
oil soluble, which is why you can derive flavor from them using certain Maltitol
Nectarines
preparation techniques such as making infused oils. Peaches, yellow
Sorbitol
Xylitol
Lactose
**Monash recently gave the Green Light to Oyster mushrooms, so Buttermilk
Cream cheese
always keep up to date with the Monash University App.
Half & Half
Milk, cow, goat & sheep
Custard, (made from above)
Ice cream (made from above)
Pudding (made from above)
Sour cream