Low FODMAP Diet - FODMAP Foods

A low FODMAP diet can be beneficial for individuals experiencing gastrointestinal

Issues such as bloating, gas, or irritable bowel syndrome (IBS).
Find examples of high and low FODMAP foods below.

Foods to Avoid Foods to Enjoy

Excess Fructose Fructans Polyols Fruit Vegetables Starch
• Fruit: apple, mango, • Asparagus • Apple • Banana • Alfalfa • Gluten free bread or
nashi, pear, canned • Beetroot • Apricot • Blueberry • Artichoke cereal products
fruit in natural juice, • Broccoli • Avocado • Boysenberry • Bamboo shoots • 100% spelt bread
watermelon. • Brussels sprouts • Blackberry • Canteloupe • Beat shoots • Rice
• Sweeteners: fructose, • Cabbage • Cherry • Cranberry • Bok choy • Oats
high fructose corn syr- • Eggplant • Lychee • Durian • Carrot • Polenta
up, corn syrup, honey. • Fennel • Nashi • Grape • Celery • Other: arrowroot, mil-
• Concentrated fructose: • Garlic • Nectarine • Grapefruit • Choko let, psyllium, quinoa,
concentrated fruit, large • Leek • Peach • Honeydew melon • Choy sum
sorgum, tapioca
servings of fruit, dried • Okra • Pear • Kiwi • Endive
fruit, fruit juice. • Onion (all) • Plum • Lemon • Ginger
• Shallots • Prune • Lime • Green beans Dairy
• Cereals: wheat and ryein • Watermelon • Mandarin • Lettuces • Milk - lactose-free
large amounts (e.g. • Vegetables: Green bell • Orange • Olives milk, oat milk, rice
Lactose bread, crackers, cook- pepper, mushroom, • Passionfruit • Parsnip milk, soy milk (check
• Milk: milk from cows, ies, couscous, pasta) sweet corn • Pawpaw • Potato for additives)
goats, or sheep. • Fruit: custard apple, • Sweeteners: sorbitol • Raspberry • Pumpkin • Cheeses - hard chees-es,
• Custard, ice cream persimmon, water- (420), mannitol (421), • Rhubarb • Red bell pepper brie, and camem- bert
• Yogurt melon isomalt (953), maltitol • Rockmelon • Silver beet • Yogurt (lactose free)
• Cheese: soft, unrip- • Misc: chicory, dandeli- (965), xylitol (967) • Star anise • Spinach • Ice cream substitutes -
ened cheeses like on, inulin • Strawberry • Summer squash (yellow)
gelati, sorbet
cottage, cream, mas- • Tangelo • Swede
• Butter substitutes (e.g.
carpone, ricotta • Sweet potato
olive oil)
• Taro
Galactans • Tomato
• Legumes: Beans, Misc • Turnip
baked beans, chick- • Sweeteners - sucrose, • Yam
peas, kidney beans, glucose, artificial • Zucchini
lentils sweeteners not endingin
“-ol”, and sugar in small
quantities
• Honey substitutes -
small quantities of
golden syrup, maple
syrup, molasses, and
treacle
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