The following list of foods has been tested and identified as having a high FODMAP content by researchers at Monash University. Each day, more foods are being tested and different quantities are being added to both the “safe” list (yay), as well as the high FODMAP list (boo!) If a food is yet to be tested, most dieticians, nutritionists and researchers recommend temporarily avoiding it, unless you have eaten it in the past and know it does not cause any digestive upset. Note: some of the high FODMAP foods are incredibly healthy, just because they appear on this list does not make them the enemy. You may find you are able to tolerate some, or (if you’re lucky) many of the foods on this list. I have included a high FODMAP table that lists each category of FODMAP and their offending foods to make things a little easier if you’ve been tested and know which particular FODMAP you are sensitive to.
Fruits
• Apple
• Apricot
• Avocado (> 1/8 slice)
• Sugar Banana
• Blackberry
• Boysenberry
• Cherries
• Custard Apple
• Figs
• Grapefruit
• Lychee
• Mango
• Nectarine
• Peach
• Pear
• Persimmon (also know as “Sharon Fruit”)
• Plum
• Pomegranate
• Tamarillo
• Watermelon
• All dried fruits (except dried Banana Chips and small servings of Goji Berries tend to sit well with most)
• >1/4 cup dried coconut
VEGETABLES
• Artichokes
• Asparagus
• Beetroot
• Butternut Pumpkin (>1/2 cup)
• Savoy Cabbage (Common is OK)
• Cauliflower
• Celery
• Sweet Corn
• Garlic
• Leek bulb
• Mushrooms
• Onions (White, Spanish, Shallots)
• Peas (Snow, thawed)
• Sweet Potato (>1/2 cup)
• Sundried Tomatoes
PULSES & NUTS
• All beans
• >1/4 cup chickpeas
• >1/2 cup lentils
• >10 Almonds & Hazlenuts
• Cashews
• Pistachio
• Falafel & Veggie Burgers
• Split Peas
• All non-fermented soy products
(milk, Edamame beans etc)
CEREALS
• Wheat-based biscuits, cereals & cereal bars
• Most muesli bars (read the labels – most contain high-FODMAP sweetners)
• Flavoured chips & corn thins (usually contain onion &/or garlic powder)
• Most flavoured snack foods (e.g., Shapes)
• Rye crispbread
• Naan, Pumpernickel, Rye, Sourdough, Multigrain, Wholewheat & White Breads (incld. Raisin toast)
• Muesli & Wheat Bran
• Barley
• Cous Cous & Corn
• Wheat & Spelt Pastas
DAIRY & DAIRY ALTERNATIVES
You’d avoid many of these if you’re Vegan, but I have included them for non-vegan readers:
• Buttermilk
• Cream, Haloumi, Ricotta Cheese
• Cream (Sweet & Sour)
• Custard
• Ice Cream
• Cow’s Milk & Evaporated Milk (Except Lactose-Free)
• Yoghurt (except Lactose-Free)
BEVERAGES
• Coffee made with Cow’s or soy milk
• All fruit juices (except 1 glass of Cranberry) & Cordials
• >100ml Coconut water
• Carob powder (Cocoa & Cacao are OK)
• Strong Black tea (weak is OK as its Oglio levels haven’t had time to build up)
• Chai, Chamomile, Oolong & Dandelion teas/lattes
• Rum
• Limit Wine to 100ml
CONDIMENTS
• Caviar
• Hommus
• Tahini (>1 tbsp)
• Tzatziki
• Pickled/Relished Vegetables
• Cream-based & tomato-based pasta sauces (contain onion & garlic)
• Balsamic vinegar (>1 tbsp)
• Honey & Conventional Jams (I have created low FODMAP versions – see recipes)
CONFECTIONARY
• Fruit bars
• Milk & White Chocolate (Dark is OK due to its higher cocoa/cacao content)
A Note on FODMAP Loading:
While one food individually may be low in FODMAPs, it is important to take note of FODMAP loading when creating your meals. Adding more than one moderate-high FODMAP ingredient (e.g., having a meal of 1⁄4 cups of lentils + 1⁄2 cup broccoli + 1⁄4 cup buckwheat) might tip you over your FODMAP load, despite all food servings individually being low FODMAP. For this reason, try to limit your meals to containing just one moderate-high FODMAP food item.