BonCalme

The FODMAP Diet

Grocery List

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I had way too many uncomfortable, challenging and embarrassing experiences and decided one day to conduct a great deal of research.  Then I found the Low-Fodmap Diet.

If you have IBS (Irritable Bowel Syndrome), SIBO (Small Intestinal Bacterial Overgrowth), IBD (Inflammatory Bowel Disease – Crohn’s, Ulcerative Colitis), GERD, Celiac Disease, Gastroparesis or another functional gastrointestinal disorder (FGID) then you may know what it is like to have bloating, distention, gas, physical pain and discomfort.
If you’re tired of feeling sick or having too many close calls, take some time to read my blog and learn about the Low Fodmap Diet, how to start the Low Fodmap Diet, and use this free Grocery List below as a guide for the next time you go out shopping.  This is not a fad diet, it’s a new way of life, developed by experts.  

Please note that if you have IBD, the low-FODMAP diet is only recommended when you are not experiencing a flare-up.  If you have celiac disease or a gluten sensitivity, this diet is not a gluten-free diet, but a wheat-free and low-wheat diet.  Please use discretion when looking through the low- and high-FODMAP lists.  

Before starting the diet, speak with your doctor to get a diagnosis of IBS, and ask have him/her to rule-out SIBO as well as celiac disease. 

Be sure to join in on the conversation on social media and meet other people who are feeling better!  FacebookTwitter, Instagram, Youtube AND sign up to receive updates, news and tips from my newsletter.

Here are a list of LOW FODMAP foods that you can add to your grocery list for fool-proof, symptom-free living!

*This list will be updated as new foods are analyzed by researchers for FODMAPs.  Last update – February 8, 2016

***Please note – In the first parenthesis you will see the low-FODMAP serving size for each food. If you see any food listed as moderate, in the second parenthesis I have listed the moderate serving size and the type of FODMAP it contains.  I also note whether intake should be limited or avoided.  If foods listed do not have a first parenthesis (like Boysenberry) it means there aren’t any low-FODMAP servings for the food. As always, FODMAPs affect everyone differently, so it’s important to keep a Food & Symptom Diary to record any symptoms experienced from food or stress.  My diary also helps you to keep track of bowel movements or other possible triggers.  

 

Fruit

  • Avocado
(one 1/8 slice of whole avocado)
  • Banana, ripe (1 medium)
  • Banana, dried (10 chips)
  • Blueberries
(20 berries)
  • Boysenberry (5 berries, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
  • Breadfruit (1/2 fruit)
  • Cantaloupe (1/2 cup)
  • Cherries (3, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
  • Cranberry (1 tablespoon dried no sugar added) (2 tablespoons, moderate)
  • Clementine (1 medium)
  • Coconut (1/2 cup) (1 cup moderate)*contains moderate amounts of the Polyol-sorbitol. Limit intake.
  • Dragon Fruit (1 medium)
  • Durian (2 segments)
  • Grapes (1 cup)
  • Grapefruit
(1/2 medium, moderate)*contains moderate amounts of Oligo-fructans. Limit intake.
  • Kiwi
(2 small, peeled)
  • Lemon
(1 small)
  • Lime
(1 small)
  • Longon
(5)
  • Orange, Mandarin (2 small, peeled)
  • Orange, Navel (1 medium)
  • Melon, Honeydew
(1/2 cup)
  • Passion fruit
(1 whole pulp)
  • Papaya (a.k.a. Paw paw – 1 cup, chopped)
  • Pear, prickly
(1 medium)
  • Pineapple
(1 cup, chopped)
  • Plantain (1 medium, peeled)
  • Pomegranate
(1/4 cup seeds)
  • Rambutan
(2)
  • Raspberry
(10 berries)
  • Rhubarb
(1 cup, chopped)
  • Star fruit
(a.k.a. Carambola, 1 medium)
  • Strawberry
(10 medium, chopped)
  • Tamarind (4 fruits)

Vegetables

  • Artichoke hearts (canned 1/8 cup hearts)
  • Asparagus (1 spear, moderate) *contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
  • Bean sprouts (1/2 cup)
  • Beans, green (12 beans)
  • Beetroot (2 slices) (3 slices, moderate) *contains moderate amounts of Oligos (fructans and GOS). Limit intake.
  • Bell Pepper green/red (1/2 cup)
  • Bok choy (1 cup)
  • Broccoli (1/2 cup) (2/3 cup, moderate) *contains moderate amounts of the Polyol-sorbitol. Limit intake.
  • Brussels sprouts (2 sprouts)
  • Butternut Squash (1/4 cup diced) (1/2 cup diced, moderate) *contains moderate amounts of the Polyols-mannitol and Oligos-GOS. Limit intake.
  • Cabbage, red/common (1 cup)
  • Callaloo (tinned in brine, 4 pieces)
  • Carrot (1 medium)
  • Cassava (1/2 cup diced)(3/4 cup diced, moderate) *contains moderate amounts of Oligos-GOS. Limit intake.
  • Celeriac (1/2 medium stalk)
  • Celery (1/4 medium stalk) (1/2 medium, moderate) *contains moderate amounts of the Polyols-mannitol. Avoid moderate amount if you malabsorb mannitol.
  • Chicory leaves (1/2 cup)
  • Chili green/red (11cm long)
  • Chives (1 tablespoon)
  • Cho cho (1/2 cup)
  • Choko (1/2 cup diced)
  • Choy sum (1 cup chopped)
  • Collard greens (1 cup chopped)
  • Corn, sweet (1/2 cob) (3/4 cob moderate) *contains moderate amounts of Oligos-GOS and the Polyol-sorbitol. Limit intake.
  • Cucumber, common (1/2 cup)
  • Eggplant (1/2 cup)
  • Endive (4 leaves)
  • Fennel (1/2 cup bulb)
  • Gai Lan (1 cup chopped)
  • Galangal (1 x 3.5 cm piece)
  • Ginger root (1 teaspoon)
  • Kale (1 cup chopped)
  • Karela (1/4 sliced, moderate) *contains moderate amounts of Oligos-GOS. Limit intake.
  • Leek (1/2 leek)
  • Leek (1/2 cup chopped leaves)
  • Lettuce, all (1 cup)
  • Olives green/black (15 small)
  • Parsnip (1/2 cup)
  • Seaweed, nori (2 sheets)
  • Sweet potato (1/2 cup) (3/4 cup, moderate) *contains moderate amounts of Polyol-mannitol. Avid if you malabsorb mannitol.
  • Potato (1 medium)
  • Pumpkin, butternut (1/4 cup) (1/2 cup diced, moderate) *contains moderate amounts of Polyols-mannitol and Oligos-GOS. Limit intake.
  • Pumpkin, canned (1/4 cup) (1/2 cup moderate) *contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Pumpkin, jap (1/2 cup diced)
  • Radish (2)
  • Silverbeet (1 cup chopped)
  • Spaghetti squash (cooked, 1 cup)
  • Spinach, baby (1 cup)
  • Squash (2 squash)
  • Swiss chard (1 cup chopped)
  • Taro (1/2 cup diced)
  • Tomato, canned (1/2 cup)
  • Tomato, cherry (4)
  • Tomato, common (1 small)
  • Tomato, roma (1 small)
  • Tomato, sundried (4 pieces)
  • Turnip (1 cup diced)
  • Water chestnuts (1/2 cup sliced)
  • Witlof (4 leaves)
  • Yam (1 cup diced)
  • Zucchini (1/2 cup chopped)



Nuts, Seeds

  • Almonds (up to 10)
  • Chestnuts (20 boiled)
  • Hazelnuts (up to 10) (20 nuts moderate) *contains moderate amounts of Oligos-GOS and fructans. Limit intake.
  • Linseed, sunflower, almond mix (1 tablespoon)
  • Macadamia (20)
  • Mixed nuts (18 assorted nuts)
  • Brazil nuts (10)
  • Peanuts (32)
  • Pecans (10 halves)
  • Pine nuts (1 tablespoon)
  • Chia seeds (black/white 2 tablespoons)
  • Egusi seeds (2 tablespoons) (3 tablespoons moderate) *contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Poppy seeds (black/white 2 tablespoons)
  • Pumpkin seeds (2 tablespoons)
  • Sesame seeds (1 tablespoon)
  • Sunflower (2 teaspoons, hulled)
  • Walnuts (10 halves)
  • Nut or seed butters (2 tablespoons)

Pulses, Legumes, Vegetarian Substitutes

  • Butter beans, canned (1/4 cup) (3 tablespoons moderate)*contains moderate amounts of Oligos-GOS. Limit intake.
  • Chana dal, boiled (1/2 cup)
  • Chickpeas, canned (1/4 cup) (1/2 cup moderate) *contains moderate amounts of Oligos-GOS. Limit intake.
  • Lentils, canned (1/2 cup)
  • Lentils, green and red, boiled (1/4 cup) (1/2 cup moderate) *contains moderate amounts of Oligos-GOS and fructans. Limit intake.
  • Lima beans, boiled (1/4 cup) (1/3 cup moderate) *contains moderate amounts of Oligos-GOS and fructans. Limit intake.
  • Mung beans, boiled (1/4 cup)
  • Urid dal, boiled (1/2 cup)
  • Mince, quorn (75 g, 2 ½ oz.)
  • Tempeh, plain (1 slice 100g)
  • Tofu, plain (2/3 cup, cubed)

Lactose-free Alternatives, Cheese and Dairy

  • Almond milk (1 cup)
  • Coconut milk, canned (1/2 cup)
  • Coconut (UHT-ultra high temperature) (1/2 cup) (150 ml, moderate)
  • Oat milk (1/8 cup)
  • Hemp milk (1 cup)
  • Soy milk (soy protein 1 cup)
  • Soya milk unsweetened (hulled soya beans) (1/4 cup) (1/2 cup moderate)*contains moderate amounts of Oligos-GOS. Limit intake.

Cheese

  • Brie (2 wedges)
  • Camembert (2 wedges)
  • Cheddar (2 slices)
  • Colby (2 slices)
  • Cottage (4 tablespoons)
  • Cream cheese (2-4 tablespoons moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Feta (1/2 cup crumbled)
  • Goat (1/2 cup crumbled)
  • Haloumi (2 slices)
  • Havarti (2 slices) (4 slices moderate) )*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Mozzarella (1/2 cup grated)
  • Pecorino (1/2 cup grated)
  • Ricotta (2 tablespoons) (4 moderate) )*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Swiss (2 slices)

Dairy

  • Cream, pure (regular 1/4 cup, moderate) )*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Ice cream (1 scoop, moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Sour cream (1/4 cup moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Whipped cream (1/2 cup)
  • Yogurt lactose-free (6 ounces about 1 small tub)
  • Yogurt lactose-free, strawberry (6 ounces about 1 small tub)
  • Yogurt lactose-free, vanilla flavored (3 ounces about 1/2 tub) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.

Confectionary

  • Chocolate, dark (5 squares/30 g)
  • Chocolate, milk (1 fun size bar) (5 squares moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Chocolate, white (1 fun size bar) (5 squares moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.

Sugars and Sweeteners

  • Jaggery (Sri Lanka ½ tablespoon)
  • Stevia powder (2 sachets)
  • Sugar, brown (1 tablespoon)
  • Sugar, palm (1 tablespoon)
  • Sugar, raw (1 tablespoon)
  • Sugar, white (1 tablespoon)
  • Maple syrup (2 tablespoons)
  • Rice malt syrup (1 tablespoon)
  • Treacle, coconut (1/2 tablespoon)(1 tablespoon moderate) *contains moderate amounts of Oligos-fructans. Limit intake.

Fats and Oils

  • Butter (1 tablespoon)
  • Dairy blend 70% butter, 30% oil (1 tablespoon)
  • Margarine (1 tablespoon) *allowed on diet but it’s a processed food – consider avoiding for your health!
  • Mayonnaise low and regular fat (2 tablespoons)
  • Avocado oil (1 tablespoon)
  • Canola oil (1 tablespoon)
  • Coconut oil (1 tablespoon)
  • Olive oil (1 tablespoon)
  • Extra Virgin Olive Oil (1 tablespoon)
  • Peanut oil (1 tablespoon)
  • Rice bran oil (1 tablespoon)
  • Sesame oil (1 tablespoon)
  • Sunflower oil (1 tablespoon)
  • Vegetable oil (1 tablespoon)

Meats and Fish

  • Beef (1 small fillet)
  • Chicken (1 small fillet)
  • Eggs (2)
  • Fish (100 g cooked)
  • Kangaroo (1 small fillet)
  • Lamb (1 small fillet)
  • Pork (1 small fillet)
  • Prawns, peeled (10)
  • Salmon, plain, canned in brine (105g drained)
  • Sardines, plain, canned in oil (110g drained)
  • Tuna, plain, canned in brine (185g drained)
  • Tuna, plain, canned in oil (185g drained)

Cereals

  • Amaranth, puffed (1/4 cup)
  • Flakes of corn (gluten-free, 1 cup)
  • Granola with honey (1/4 cup)
  • Quinoa flakes (1 cup)
  • Rice flakes (1/4 cup)
  • Rice, puffed/popped (1/2 cup)
  • Oats, quick, dry (1/4 cup)

Breads & Tortillas

  • Gluten-free (2 slices)
  • Gluten-free, white (2 slices)
  • Gluten-free, wholemeal (2 slices)
  • Gluten-free high fiber (1 slice) (2 slices moderate)*contains moderate amounts of excess fructose. Limit intake.
  • Gluten-free, multi-grain (1 slice) (1 1/2 slices moderate) *contains moderate amounts of excess fructose. Limit intake.
  • Gluten-free, multi-grain, sprouted (1 slice)(2 slices moderate)*contains moderate amounts of excess fructose. Limit intake.
  • Multi-grain, sprouted (1 slice)
  • Millet (2 slices)
  • Rice chia, gluten-free (1 slice) (2 slices moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Sourdough, oat (1 slice) (2 slices moderate)*contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Sourdough, 100% spelt (2 slices)
  • Spelt, 100% spelt flour (1 slice moderate)*contains moderate amounts of excess fructose. Limit intake.
  • Wheat, white (1 slice) (1 1/2 slices moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Wheat, white, sourdough (2 slices)
  • Wheat, wholegrain (1 slice moderate)*contains moderate amounts of excess fructose. Limit if you malabsorb fructose.
  • Wheat, wholemeal (1 slice) (1 1/2 slices)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Wheat, wholemeal, sourdough (2 slices)
  • Tortillas, corn (2)

Grains

  • Bourghal, cooked (1/4 cup)
  • Bran, oat, unprocessed (2 tablespoons)
  • Bran, rice, unprocessed (2 tablespoons)
  • Bran, wheat, processed (1/2 tablespoon)
  • Bran, wheat, unprocessed (1/2 tablespoon)
  • Buckwheat groats, cooked (U.S., 3/4)
  • Buckwheat kernels, cooked (1/8 cup)
  • Cous cous, rice, corn, cooked (1/4 cup)
  • Millet, hulled, cooked (1 cup)
  • Noodles, rice stick, cooked (1 cup)
  • Pasta, gluten-free, cooked (1 cup)
  • Pasta, quinoa, cooked (1 cup)
  • Pasta, spelt, cooked (1/2 cup)
  • Polenta, cornmeal, cooked (1 cup)
  • Quinoa, black, red, white, cooked (1 cup)
  • Rice, basmati, cooked (1 cup)
  • Rice, brown, white, cooked (1 cup)

Snacks

  • Biscuit/cookie, chocolate chip (1) (1 1/2 biscuits moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Biscuit/cookie, cream filled (1) (2 moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Biscuit, savoury plain or wholemeal (2)
  • Biscuit, shortbread (1) (2 moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Biscuit, sweet, plain (2)
  • Chips, corn, plain (small packet)
  • Chips, potato, plain (small packet)
  • Chips, potato straws, salted (small packet)
  • Corn thins, flavored, sour cream and chives (1)
  • Crackers, saltines (U.S., 5)
  • Pretzels (1/2 cup rings)
  • Rice cakes, flavored, sour cream and chives (1)
  • Rice cakes, plain (2)

 

Flours

  • Almond, meal (1/4 cup)
  • Flour, buckwheat (2/3 cup)
  • Flour, buckwheat, wholemeal (2/3 cup)
  • Flour, corn (2/3 cup)
  • Flour, maize (2/3 cup)
  • Flour, millet (2/3 cup)
  • Flour, quinoa (2/3 cup)
  • Flour, rice (2/3 cup)
  • Flour, rice, roasted (2/3 cup)
  • Flour, sorghum (2/3 cup)
  • Flour, spelt, organic, sieved (2/3 cup)
  • Flour, teff (2/3 cup)
  • Flour, yam, pounded (2/3 cup)
  • Starch, maize (2/3 cup)
  • Starch, potato (2/3 cup)
  • Starch, tapioca (2/3 cup)

Beverages

Fruit or Vegetable

  • Coconut water, fresh (100 ml) (163ml moderate)*contains moderate amounts of the Polyol-sorbitol and Oligos-fructans. Limit intake.
  • Coconut water, packaged (100 ml) (150ml moderate)*contains moderate amounts of the Polyol-sorbitol. Limit intake.
  • Cranberry (1 glass/250 ml)
  • Orange, 99% blend, reconstituted, fresh (1/2 glass/125 ml)(3/4 glass moderate)*contains moderate amounts of excess fructose. Limit intake if you malabsorb fructose.
  • Vegetable blend, tomato juice base (1 glass/200 ml)

Coffee

*Caffeine when consumed in excess can also aggravate the gut and trigger symptoms. Remember caffeine is also present in chocolate.

  • Espresso, decaf with low-FODMAP milk (1 shot/30 ml)
  • Espresso, decaf, black (2 shots/60 ml)
  • Espresso, regular with low-FODMAP milk (1 shot/30 ml)
  • Instant, decaf with low-FODMAP milk (2 teaspoons and 100 ml milk)
  • Instant, decaf, black (2 teaspoons)
  • Instant, regular with low-FODMAP milk (2 teaspoons and 100 ml milk)
  • Instant, regular, black (2 teaspoons)

Tea

*Caffeine when consumed in excess can also aggravate the gut and trigger symptoms. Remember caffeine is also present in chocolate.

  • Black, strong with cow’s milk (250 ml)
  • Black, strong with low-FODMAP milk (250 ml)
  • Black, strong with soy milk-soy beans (180 ml moderate) *contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Black, strong with water (180 ml) (250ml moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Black, weak with water (250 ml)
  • Black, weak with cow’s milk (250 ml)
  • Black, weak with low-FODMAP milk (250 ml)
  • Black, weak with soymilk (soy beans) (250 ml)
  • Chai, weak with water (250 ml)
  • Chai, strong made with water (180 ml moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Chai, strong made with low-FODMAP milk (180 ml moderate)*contains moderate amounts of Oligos-fructans and GOS. Limit intake.
  • Chai, weak with cow’s milk (250 ml)
  • Chai, weak with low-FODMAP milk (250 ml)
  • Chai, weak with soymilk (soy beans) (180 ml) (250 ml moderate)*contains moderate amounts of Oligos-GOS. Intake should be avoided.
  • Chamomile, weak made with water (180 ml moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Dandelion, weak with water (250 ml)
  • Dandelion, strong with water (180 ml)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Green, strong with water (250 ml)
  • Herbal, weak with water (180 ml) (250 ml moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Peppermint, strong with water (250 ml)
  • White, strong made with water (250 ml)

Alcohol

  • Wine – Red, Sparkling, Sweet, White, Dry – (1/2 glass/75 ml to 1 glass/150 ml)
  • Beer – (1/2 can/188 ml) or (1 can/375 ml)
  • Gin – (1/2 serving/15 ml) or (1 serving/30 ml)
  • Vodka – (1/2 serving/15 ml) or (1 serving/30 ml)
  • Whiskey – (1/2 serving/15 ml) or (1 serving/30 ml)

Chocolate Beverages

  • Cacao powder (2 heaped teaspoons)
  • Carob powder (1 heaped teaspoon) (1 1/2 heaped tablespoons moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Cocoa powder (2 heaped teaspoons)
  • Drinking Chocolate 23% cocoa powder (2 heaped teaspoons)
  • Drinking Chocolate 60% cocoa powder (2 heaped teaspoons)
  • Drinking Chocolate 70% cocoa powder (2 heaped teaspoons)
  • Malted, Chocolate Flavored Beverage (1.5 heaped teaspoons)(3 heaped teaspoons moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.

Other

  • Protein supplement, plant based (U.S., 1 sachet) 

Condiments

Sauces and Spreads

  • Asafoetida/Asafetida Powder/Hing (*wheat-free 1/4 teaspoon)
  • Barbeque sauce (2 tablespoons)
  • Cream sauce, pasta (1/4 cup moderate) *contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Fish sauce (1 tablespoon)
  • Ketchup with HFCS (U.S., 1 sachet) (1 1/2 sachets moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Ketchup with sucrose U.S., 1 sachet) (1 1/2 sachets moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Mayonnaise (1 tablespoon)
  • Miso paste (2 sachets)
  • Oyster sauce (1 tablespoon)
  • Pesto sauce (1/2 tablespoon) (1 tablespoon moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Quince paste (1/2 tablespoon) (1 tablespoon moderate) *contains moderate amounts of Oligos-fructans. Limit intake.
  • Shrimp paste (2 teaspoons)
  • Soy sauce (2 tablespoons)
  • Sweet and sour sauce (2 tablespoons)
  • Tamarind paste (Sri Lanka ½ tablespoon)
  • Tomato sauce (2 sachets)
  • Balsamic vinegar (1 tablespoon) (2 tablespoons moderate) *contains moderate amounts of excess fructose. Intake should be limited if you malabsorb fructose.
  • Rice wine vinegar (2 tablespoons)
  • Worcestershire sauce (2 tablespoons)

Dips and Spreads

  • Caviar dip (1 tablespoon moderate)*contains moderate amounts of lactose. Limit intake if you malabsorb lactose.
  • Eggplant dip (2 tablespoons)
  • Hummus/Hommus dip (1 tablespoon moderate)*contains moderate amounts of Oligos-GOS and fructans. Limit intake.
  • Tahini paste (1 tablespoon) (1 1/2 tablespoons moderate) *contains moderate amounts of Oligos- fructans. Limit intake.
  • Jam, marmalade (2 tablespoons)
  • Jam, mixed berries (1 tablespoon moderate)*
  • Jam, strawberry (2 tablespoons)
  • Peanut butter (2 tablespoons)
  • Vegemite (1 teaspoon)

Mustard/Pickles

  • Capers in vinegar (1 tablespoon)
  • Capers, salted (1 tablespoon)
  • Chutney (1 tablespoon)
  • Mustard (1 tablespoon)
  • Relish (1 tablespoon) (1 1/2 tablespoons moderate)*contains moderate amounts of Oligos-fructans. Limit intake.
  • Vegetable relish (1 tablespoon)
  • Wasabi (1 teaspoon)

Fresh Herbs

  • Basil (1 cup)
  • Cilantro (1 cup)
  • Coriander (1 cup)
  • Curry leaves (1 cup)
  • Fenugreek leaves (1 cup)
  • Gotukala (1/2 bundle)
  • Lemongrass (1 x 10 cm stalk)
  • Pandan leaves (1 x 2.5 cm leaf)
  • Parsley (1 cup)
  • Rampa leaves (1 x 2.5 cm leaf)
  • Rosemary (1 cup)
  • Tarragon (1 cup)
  • Thyme (1 cup)

Spices

  • All spice (1 teaspoon)
  • Cardamom (1 teaspoon)
  • Chilli powder (1 teaspoon)
  • Cinnamon (1 teaspoon)
  • Cloves (1 teaspoon)
  • Coriander seeds (1 teaspoon)
  • Cumin (1 teaspoon)
  • Curry powder (1 teaspoon)
  • Fennel seeds (1 teaspoon)
  • Fenugreek seeds (2 tablespoons)
  • Five spice (1 teaspoon)
  • Goraka (1 average piece)
  • Mustard seeds (1 teaspoon)
  • Nutmeg (1 teaspoon)
  • Paprika (1 teaspoon)
  • Pepper, black (1 teaspoon)
  • Saffron (1 packet)
  • Star anise (2 cloves)
  • Turmeric (1 teaspoon)

Extra Notes

  • Lentils, canned  *Canned legumes are LOW because the FODMAPs Oligos-GOS and fructans leach out of the bean.  Lentils (green & red) boiled are LOW
  • Pumpkin – canned U.S. pumpkin has moderate amounts of FODMAPs.  1/4 C LOW, 1/2 C MODERATE
  • Spaghetti Squash – 1 serve (1 cooked cup) and a ½ serve (½ cooked cup)ounces LOW
  • Summer Squash LOW, Butternut 1/4 C diced
  • Tomatoes (all) LOW, Sundried 2 pieces
  •  Cranberry
    • If consuming dried, 1 TBS or less is low fodmap
  •  Coconut
    • Coconut milk (canned) allowed – 1/2 C portion per meal/snack
    • Coconut water allowed – small quantities, less than 1/4 C per meal/snack
    • Shredded dried coconut – allowed in 1/4 C per meal/snack
  • Meat and Beef – remember with all protein a serving should be the size of your fist.  I do not handle red meat very well, and it can be hard for people with IBS to digest.  So if you like red meat, write down how you feel after eating it and remember the portion size.  Always know what’s in your meat :)  Make sure no hidden FODMAPs have been added (like dried fruits, bread crumbs).  Grass-fed beef is always the best choise.
  • Protein Powders: Choose egg white, rice, whey protein isolate or whey protein concentrate only if it is lactose free.

Vegan Protein:

  • Tempeh (1 C = 31 grams of protein)
  • Tofu (1 C = 20 grams of protein)
  • Nuts, nut and seed butters (no pistachios or cashews).   No more than a handful of nuts and seeds or 2 TB of nut or seed butters in a meal (re: Dr. Shepherd/Dr. Gibson).
  • Quinoa  (1 C = more than 8 grams of protein).  It includes the nine essential amino acids needed by your body for growth and repair.

 Fats & Oils:

  • Vegetable oils – Get cold pressed and organic when ever possible.  My favorite oils: extra virgin olive oil (look for brands that include a harvest date to ensure freshness – imported olive oils can sometimes be a few years old), avocado oil (high in monounsaturated fats, good for cooking as well), grapeseed oil (high in mono- and polyunsaturates and has a high smoke point), sunflower oil (mild-flavored, high in vitamin E, look for the high-oleic version), safflower (high in monounsaturates and has a high smoke point; look for high-oleic version).
  • Margarine (its a highly processed food that was invented to replace butter.  It is often hydrogenated.  So you can have margarine but I recommend staying away from it)
  • Garlic-infused oil (onion and garlic substitute)

Dairy Alternatives:

  • Gelato and sorbets (made from Low FODMAP fruits and sweeteners and not made with mixed fruits)

Breads, Grains:

  • Sourdough Breads (made from lower FODMAP flours such as spelt and oat) are classed as low or moderate in FODMAP content. Stay away from sourdough made with high FODMAP flours (such as wheat and rye).

Spreads & Condiments:

  • BBQ sauce – onion and garlic free only.  Read label for other possible high FODMAPs like High Fructose Corn Syrup, honey or others.
  • Ketchup – (USA)- 1 serve sweetened with sucrose OR sweetened with high fructose corn syrup (2 sachets, 0.90 ounces or 26 grams) is HIGH.  1 sachet, 0.45 ounces or 13 grams of either kind is LOW. Tomato sauce (AUS) 1/2 serve to 1 serve is LOW.  Large quantities of tomato sauce (26 grams or 4 sachets) contains moderate amounts of Oligos-fructans, intake should be limited.
  • *Jelly contains excess free fructose if it is made with high fructose corn syrup, or has fructose or fruit juice concentrate as a main ingredient.  Jam and marmalade in very small quantities is OK but beware of those that say “100% fruit spreads” as they are most likely made with pear juice.
  • Mayonnaise (try Vegenaise for a non-dairy version)
  • Pesto sauce – 1/2 TBS LOW
  • Relish – 1 TBS LOW
  • Soy sauce (choose gluten-free version if you have Celiac Disease)
  • Sweet chili sauce, garlic-free
  • Vinegar, rice wine; vinegar balsamic 1 TBS LOW
  • Hot sauce (don’t use too much if you have IBS)

Sweeteners & Sweets:

  • Treacle – this is any uncrystallized syrup made during the refining of sugar.  The most common forms of treacle are the pale syrup known as golden syrup and the darker syrup usually referred to as dark or black treacle. Dark treacle has a distinctively strong, slightly bitter flavor, and a richer color than golden syrup, yet not as dark as molasses (thank you Wikipedia).
  • Chocolate – (as reported by Monash University)
    • Dark chocolate (low fodmap) 1 serving = 5 squares or 30 g
    • Milk chocolate (moderate fodmap) 1 serving = 5 squares or 30 g – Lactose is the fodmap
    • White chocolate (moderate fodmap) 1 serving = 5 squares or 30 g – Lactose is the fodmap
  • Avoid large servings of chocolate. Chocolate is high in fat, and when consumed in excess can affect gut motility and may trigger symptoms.
  • Avoid carob chocolate. Carob powder is high in oligos (fructans), and much higher than cocoa powder.