FODMAP Food List 2019 for IBS (UK & Worldwide)

If you’re starting your journey on the low FODMAP diet, you’ll need to know what foods you can eat. Some high FODMAP foods are safe to eat in small amounts, but some low FODMAP foods become high FODMAP in large amounts. So what can you actually eat?

You’ll probably already have heard of the acronym FODMAP (Fermentable, Oligo-, Di-, Mono-saccharides and Polyols) in the context of irritable bowel syndrome (IBS). Here’s a list of low FODMAP food which is safe to eat and high FODMAP food to avoid or eat in small quantities. This is especially important during the elimination phase of the low FODMAP diet.

FODMAP Food List 2018 for IBS (UK & Worldwide)

The low FODMAP diet involves cutting out all five families of fermentable carbohydrates: Fructans (wheat, rye, onions, garlic, various other grains and vegetables), Galacto-oligosaccharides (beans and pulses), Polyols (certain fruit, certain artificial sweetners), Fructose (various fruits, honey and agave nectar) and Lactose (animal milks, yoghurts and some cheeses).

Here’s a list you can refer to on your low FODMAP journey. Looking for a printable version? Click here.

Foods that you can eat – low FODMAP

These foods are either low FODMAP and safe to eat as desired or high FODMAP and safe to eat at the specified portion size or less.

Vegetables

Alfalfa – 75g

Artichoke, globe – 15g

Artichoke hearts, canned – 75g

Artichokes, pickled in oil – 10g

Arugula

Aubergine – 75g

Bamboo shoots, fresh

Bamboo shoots, canned

Bean sprouts

Beans, green – 75g

Beetroot – 20g

Beetroot, canned – 60g

Beetroot, pickled – 60g

Bell pepper, green – 52g

Bell pepper, red

Bitter melon – 15g

Bok Choy / Pak Choi – 75g

Broccoli (heads only) – 75g

Broccoli (stalks only) – 45g

Broccoli (whole) – 75g

Tenderstem Broccoli (heads only) – 45g

Tenderstem Broccoli (stalks only) – 90g

Tenderstem Broccoli (whole) – 45g

Brussels sprouts – 38g

Butternut Squash – 45g

Cabbage, common – 75g

Cabbage, red – 75g

Cabbage, savoy – 38g

Capsicum, green – 52g

Capsicum, red – 75g

Carrot

Cassava – 75g

Callaloo, tinned in brine – 75g

Celeriac – 75g

Celery – 10g

Chayote / Choko – 75g

Cherries – 20g

Chicory leaves – 75g

Chilli, green – 28g

Chilli, red – 28g

Chinese cabbage (wombok) – 75g

Cho Cho – 75g

Choy sum

Chrysanthemum Greens – 75g

Collard greens

Sweetcorn – 38g

Courgette – 65g

Cucumber

Daikon white – 75g

Edamame (frozen soybeans) – 50g

Endive, leaves

Fennel, bulb – 48g

Fennel, leaves – 15g

Gai lan – 75g

Galangal

Gherkins in vinegar – 75g

Ginger, root

Jicama – 75g

Kale

Kale, preserved – 75g

Kohlrabi – 75g

Leek – 38g – Note: avoid bulb if possible.

Leek (leaves only) – 54g

Lettuce, Cos/Romaine – 75g

Lettuce, butter

Lettuce, iceberg

Lettuce, radicchio – 75g

Lettuce, red coral

Lettuce, rocket

Lotus root from frozen – 75g

Mange Tout – 17g

Mushrooms, Champignons, canned/tinned – 75g

Mushroom, Porcini (dried) – 10g

Mushroom, portobello (fresh) – 10g

Mushroom, shiitake (fresh) – 10g

Mushroom, shiitake (dried) – 7g

Mushrooms, oyster – 75g

Okra – 75g

Olives, green, pitted

Olives, black, pitted

Onion, spring (tops only) – 16g

Onion, pickled, large – 45g

Parsnip

Pear, nashi – 5g

Pear, packham, ripe, peeled – 5g

Persimmon – 60g

Peas, green, canned/tinned – 45g (drained)

Peas, snow – 17g

Peas, sugar snap – 14g

Peas, thawed – 15g

Potato, sweet – 75g

Potato

Pumpkin, canned – 75g

Pumpkin, Japanese

Pumpkin, butternut – 30g

Radish

Red Cabbage (fermented) – 75g

Rutabagas – 75g

Seaweed (nori)

Silverbeet

Snakebean / Yardlong bean – 75g

Spaghetti squash (cooked) – 75g

Spinach, baby – 75g

Spinach, English

Squash

Swede – 75g

Swiss chard

Taro – 75g

Tomato, canned/tinned – 92g

Tomato, cherry – 75g

Tomato, common

Tomato, roma – 75g

Tomato, Sun-dried, semi – 8g

Turnip – 75g

Water chestnuts – 75g

White Cabbage, Sauerkraut (fermented) – 20g

Witlof

Yam – 75g

Yucca root – 69g

 

Fruit

Ackee, tinned in brine – 195g

Apple, granny smith – 25g

Apple, pink lady – 25g

Apricot – 16g

Apricots canned (drained of fruit juice) – 20g

Avocado – 30g (1/8th of an avocado)

Banana, common (ripe) – 33g (1/3rd of a medium fruit)

Banana, common (unripe) – 100g

Banana, dried (chips) – 30g

Banana, sugar (firm)

Banana, sugar (ripe) – 58g

Blackberry – 4g

Blueberry – 40g

Breadfruit

Cantaloupe / Rockmelon – 90g

Carambola

Clementine

Coconut – 64g

Coconut, shredded, dried – 30g

Cranberries, dried – 15g

Cumquats, peeled – 76g

Cumquats, unpeeled – 88g

Currants – 13g

Dates – 8g

Dragon fruit – 330g

Durian – 150g

Figs, fresh – 5g

Figs, dried – 20g

Goji berries, dried – 10g

Grapes, black muscatel

Grapes, ralli seedless

Grapes, red

Grapes, red globe

Grapes, thompson

Grapefruit – 80g

Guava (ripe)

Guava, unripe – 10g

Guava, tinned in syrup – 45g

Kiwi fruit (gold) – 150g

Kiwi fruit (green) – 150g

Lemon juice – 125ml

Lime juice – 250ml

Longan – 25g

Lychee – 30g

Mandarin, imperial

Mango – 40g

Mangosteen – 50g

Melon, honeydew – 90g

Mixed peel, citrus fruits – 50g

Nectarine – 25g

Orange, navel

Passionfruit – 46g

Paw paw

Paw paw (dried) – 5g

Pear, prickly

Peach, white – 18g

Peach, yellow – 30g

Pineapple – 140g

Plantain (peeled) – 144g

Plum, black diamond – 5g

Pomegranate – 38g

Rambutan – 31g

Raisins – 13g

Raspberry – 45g

Rhubarb

Starfruit

Strawberry – 140g

Tamarillo – 25g

Tamarind – 8g

Watermelon, seedless – 15g

 

Meat, fish, eggs

Beef

Chicken

Eggs

Fish

Kangaroo

Lamb

Pork

Prawns, peeled

Sausage, German Bratwurst – 100g

Salmon, plain, canned in brine

Sardines

Tuna, plain, canned in brine

Tuna, plain, canned in oil

Quorn

Duck

Turkey

Venison

Ostrich

Wild boar

Bacon

Salmon

Cod

Seabass

Mackerel

Basa

 

Bread, Cereals, Rice, Pasta

Bread

Bread, corn (no gluten containing ingredients)

Bread, gluten free (choose a certified low FODMAP brand to be safe)

Corn, tortillas (no gluten containing ingredients or high FODMAP additives)

Any Schar low FODMAP certified products found in supermarkets.

 

Cereals

Amaranth, puffed grain – 10g

Buckwheat flakes, cooked – 120g

Corn flakes (gluten free) 50g

Flakes, quinoa – 50g

Flakes, rice – 30g

Oats – 60g

Oats, quick (dry) – 23g

Oats, rolled – 52g

Rice, puffed or popped – 15g

Wholegrain oat cereal biscuit (no gluten containing ingredients) – 50g

 

Flours

Almond, meal – 24g

Cornflour / Corn starch

Flour, arrowroot

Flour, buckwheat

Flour, buckwheat, wholemeal

Flour, corn

Flour, gluten free, plain

Flour, green banana

Flour, maize

Flour, quinoa

Flour, rice

Flour, rice, roasted

Flour, sorghum

Flour, spelt, organic, sieved

Flour, teff

Flour, yam, pounded

Maize Starch

Potato Starch

Tapioca Starch

 

Grains

Bourghal – 44g

Bran, oat, unprocessed – 22g

Bran, rice, unprocessed – 16g

Bran, wheat, processed – 5g

Bran, wheat, unprocessed – 5g

Buckwheat groats – 135g

Buckwheat kernels – 27g

Cous cous, gluten free, made from maize flour – 78g

Cous cous, rice and corn – 37g (cooked)

Filo/Phyllo pastry – 20g

Millet, hulled – 184g

Noodles, brown rice vermicelli – 120g

Noodles, vermicelli

Nutritional yeast flakes – 16g

Oat groats – 120g

Pasta, chickpea – 100g (cooked)

Pasta, gluten free – 145g (cooked)

Pasta, quinoa – 155g (cooked)

Pasta, spelt – 85g (cooked)

Pasta, wheat – 74g (cooked)

Pearl barley, grains, sprouted – 100g

Polenta, cornmeal – 255g

Quinoa black – 155g

Quinoa, red – 155g

Quinoa, white – 155g

Rice, basmati – 190g

Rice, brown – 180g

Rice, glutinous

Rice, red – 380g

Rice, white – 190g

Soba noodles (made from wheat and buckwheat) – 90g

 

Dairy, soy and lactose free

Cheese, brie, French – 40g

Cheese, camembert – 40g

Cheese, cheddar – 40g

Cheese, colby style – 40g

Cheese, cottage, creamed – 36g

Cheese, feta – 125g

Cheese, goat – 60g

Cheese, haloumi – 50g

Cheese, havarti – 54g

Cheese, mozzarella – 60g

Cheese, pecorino style – 60g

Cheese, quark – 30g

Cheese, ricotta – 40g

Cheese, soft, white moulded coated (brie and camembert) – 40g

Cheese, soy – 40g

Cheese, swiss – 54g

Cream, whipped – 60g

Milk, lactose free – 257g

Milk powder, coconut – 20g

Milk, almond – 240g

Milk, coconut, canned/tinned for cooking – 80g

Milk, hemp – 240g

Milk, macadamia – 240g

Milk, oat – 30g

Milk, quinoa, unsweetened – 240g

Milk, rice – 200g

Milk, soya, unsweetened (hulled soya beans) – 60g

Milk, soya, unsweetened (soya beans) – 30g

Quark – 30g

Yoghurt, coconut – 125g

Yoghurt, Goat’s Milk – 170g

Yoghurt, lactose free – 170g

Yoghurt, strawberry lactose free – 170g

 

Pulses, Tofu, Nuts

Nuts and seeds

Almonds – 12g

Cashews (activated only) – 15g

Chestnuts – 168g

Chestnuts, roasted – 84g

Flax seeds / Linseeds – 15g

Hazelnuts – 15g

LSA (linseed, sunflower, almond mix) – 12g

Macadamia – 40g

Nuts, Brazil – 40g

Nuts, tigernuts – 20g

Peanuts – 28g

Pecan – 20g

Pine nuts – 14g

Seeds, chia – 24g

Seeds, chia, black – 24g

Seeds, chia, white – 24g

Seeds, egusi – 24g

Seeds, hemp – 20g

Seeds, poppy, black – 24g

Seeds, poppy, white – 24g

Seeds. pumpkin (Pepitas) – 23g

Seeds, sesame – 11g

Seeds, sunflower – 6g

Walnuts – 30g

 

Pulses/Legumes

Butter beans, canned – 35g

Channa dal / Chana Dahl, boiled – 46g

Chickpeas, canned – 42g

Garbanzo beans, canned – 42g

Lentils, canned – 46g

Lentils, green, boiled – 23g

Lentils, red, boiled – 23g

Mung beans, boiled – 53g

Mung beans, sprouted – 95g

Urid dal / Urid dahl, boiled – 46g

 

Vegetarian substitutes

Agar agar – 7g

Egg replacer – 6g

Mince, Quorn – 75g

Tempeh, plain – 100g

Tofu, firm, drained – 160g

Tofu, plain – 170g

 

Beverages

Coffee (without milk or low FODMAP milk alternatives)

 

Drink powders

Brown rice protein, sprouted, organic, powder – 40g

Cacao powder – 8g

Carob powder – 6g

Cocoa powder – 8g

Drinking chocolate (no dairy containing products) – 10g

Protein supplement, pea protein – 40g

Spirulina powder

Wheatgrass powder – 3g

 

Fermented drinks

Kombuncha tea – 180ml

Kvass – 250ml

 

Juices

Coconut water, fresh – 100ml

Cranberry juice – 210ml

Vegetable blend, tomato juice base

Vegetable blend, tomato, carrot, celery, beetroot

 

Tea

Tea, black, strong with 1 tbsp of milk or low FODMAP milk alternatives – 180ml

Tea, chai, weak,with 1 tbsp of milk or low FODMAP milk alternatives – 250ml

Tea, green, strong – 250ml

Tea, peppermint, strong – 250ml

 

Wine, beer and spirits

Beer – 377ml

Gin – 30ml

Vodka – 30ml

Whiskey -30ml

Wine, red – 150ml

Wine, sparkling – 150ml

Wine, sweet – 150ml

Wine, white – 150ml

Wine, white, dry – 150ml

 

Fats and Oils

Butter – 19g

Dairy blend (70% butter, 30% oil) – 19g

Margarine, poly or monosaturated, 70% fat – 19g

Mayonnaise, low fat (avoid high FODMAP added ingredients such as garlic or onion) – 40g

Mayonnaise, regular fat (avoid high FODMAP added ingredients such as garlic or onion) – 40g

Oil, avocado

Oil, canola/rapeseed

Oil, coconut

Oil, garlic infused (make sure it doesn’t have pieces of garlic in the actual oil. It should be totally clear)

Oil, olive

Oil, olive, extra virgin

Oil, olive, vergin

Oil, peanut

Oil, rice bran

Oil, sesame

Oil, sunflower

Oil, vegetable

 

Condiments, herbs, spices and seasoning

Wasabi paste – 42g

Wasabi powder – 5g

 

Herbs

Asian chives – 160g

Basil, fresh – 16g

Bay leaves – 1g

Chives

Coriander, fresh – 16g

Curry leaves, fresh – 8g

Dill, fresh – 175g

Fenugreek leaves, dried – 16g

Gotukala – 26g

Kaffir lime leaves – 1g

Lemongrass – 50g

Mint, fresh – 90g

Oregano, dried – 3g

Pandan leaves – 2g

Parsley, fresh – 16g

Rampa leaves – 2g

Rosemary, fresh – 16g

Sage, fresh – 28g

Tarragon – 16g

Thai Basil – 160g

Thyme, fresh – 16g

Watercress, fresh – 80g

 

Pickles

Capers in vinegar – 8g

Capers, salted – 8g

Gherkins in vinegar – 75g

Mustard – 11g

Mustard, Dijon – 23g

Mustard, mild – 30g

 

Sauces

Fish sauce – 44g

Horseradish – 42g

Shrimp paste – 10g

Soy sauce – 42g

Tamarind, paste – 11g

Vinegar, Apple cider – 42g

Vinegar balsamic – 21g

Vinegar, malt – 42g

Vinegar, red wine – 42g

Vinegar, rice wine – 42g

Worcestershire sauce – 42g

 

Sauces and soups vary massively when it comes to high FODMAP ingredients. Your best bet is to check out FODY foods and buy safe low FODMAP sauces from their website. Here’s a few…

FODY Foods low FODMAP BBQ sauce – 33g

FODY Foods low FODMAP Tomato Ketchup – 17g

 

Spices

All spice

Asafoetida powder

Cardamom

Chilli powder (ensure no onion or garlic added)

Cinnamon

Cloves

Coriander seeds

Cumin

Curry powder (ensure no onion or garlic added)

Fennel seeds

Fenugreek seeds

Five spice (ensure no onion or garlic added)

Goraka

Mustard Seeds

Nutmeg

Paprika

Pepper, black

Saffron

Star anise

Turmeric

Vanilla Bean, pods

Vanilla essence – 20g

 

Spreads

Almond butter – 20g

Jam, marmalade – 40g

Jam, strawberry – 40g

Peanut butter – 50g

Vegemite – 6g

 

Snacks

Popcorn, plain – 120g

Rice cakes, plain – 34g

Rice crispbread – 24g

 

Confectionary and sugars

Confectionary

Agar agar – 7g

Chocolate, dark – 30g

Chocolate, milk – 15g

Chocolate, white – 15g

Instant Jelly – 42g

Vanilla essence – 20g

 

Sugar and sweeteners

Golden syrup – 7g

Honey, Clover – 3g

Stevia (powder) – 2g

Sugar, brown – 13g

Sugar, coconut – 4g

Sugar, icing – 16g

Sugar, palm – 13g

Sugar, raw – 16g

Sugar, white – 14g

Syrup, Molasses – 5g

Syrup, maple – 50g

Syrup, rice malt – 28g

Foods that you shouldn’t eat – high FODMAP.

These foods are not only high FODMAP, but they have no safe serving size for the elimination phase of the low FODMAP diet.

Vegetables

Vegetables

Artichoke, Jerusalem

Asparagus

Garlic

Leek, bulb

Mushroom, button

Mushroom, Enoki

Onion, shallots

Onion, Spanish / red

Onion, spring and scallion, bulb

Onion, white

 

Processed vegetables

Chilli, Chipotle (dried)

Lotus root, dried

Onions, pickled, small

 

Fruit

Fresh fruit

Boysenberry

Custard apple

Feijoa

Peach, clingstone

Pear, packham, firm, peeled

 

Processed fruit

Apple, dried

Apricots, dried

Mango, dried

Peaches canned (drained of fruit juices)

Pear, dried

Pineapple, dried

Prunes

Sultanas

 

Bread, Cereals, Rice, Pasta

Bread

Bread, naan or roti

Bread, pumpernickel

Bread, rye

Bread, rye, dark

Bread, rye, sourdough, light

Bread, sourdough, kamut, wholemeal

Bread, spelt, sourdough

Bread, wheat

 

Cereals

Flakes of rice with psyllium, gluten free

Flakes of wheat, corn, rice, oats, dried fruit, nuts

Flakes, barley

Flakes, spelt

Muesli, gluten, wheat, dairy, nut free

Muesli, plain

Muesli, yeast and wheat free

Wheat bran, pellets

Whole wheat grain biscuit

 

Flours

Flour, Chestnut

Flour, amaranth

Flour, barley

Flour, coconut

Flour, lupin

Flour, rye

Flour, spelt, organic

Flour, spelt, white

Flour, spelt, wholemeal

Flour, wheat

 

Grains

Barley, pearl

Bourghal

Bran, wheat, processed

Bran, wheat, unprocessed

Cous cous, wheat

Freekeh

Grains, Rye

Noodles, wheat

Pasta, gnocchi made from wheat

Semolina, fine (uncooked)

Wheat germ, raw

 

Dairy, soy and lactose free

Dairy

Buttermilk

Custard

Kefir

Milk, A2

Milk, evaporated

Milk, full cream, cow

Milk, full cream, goat

Milk, reduced fat, cow

Milk, sweetened condensed

Yoghurt, natural, indian

Yoghurt, natural, low fat

Yoghurt, natural, regular

Yoghurt, vanilla flavoured

 

Plant-based dairy alternatives

Milk, coconut with inulin

Milk, soy (soy beans)

Milk, soya, sweetened

 

Pulses, Tofu, Nuts

Nuts and seeds

Cashews

Pistachio

Pistachios, activated

 

Pulses/Legumes

Baked beans

Beans, red kidney, sprouted

Black beans, boiled

Black beans, canned

Borlotti beans, canned

Broad beans

Chickpea, sprouted

Fava beans

Haricot beans, boiled

Navy beans, boiled

Red kidney beans, boiled

soya beans, boiled

Split peas, boiled

 

Vegetarian substitutes

Falafal

Mince, vegetarian (containing onion)

Lentil burger

Soy protein, textured (TVP)

Tofu, silken

 

Beverages

Coffee

Avoid coffee with cow’s milk or soy milk.

 

Cordial

Apple and raspberry cordial (50-100% real juice)

Orange (25-50% real juice)

 

Juices

Apple, 99% blend (reconstituted and fresh)

Apple, 99% reconstituted

Berry fruit blend (from juice bar)

Orange, 98% reconstituted

Tropical

 

Tea

Avoid tea with cow’s milk or soy milk.

Tea, chai, strong

Tea, chomomile

Tea, fennel

Tea oolong

 

Wine, beer and spirits

Rum

Wine, sticky

 

Condiments

Dips

Hummus dip

 

Sauces and soups

Avoid sauces and soups containing onion and garlic – a common ingredient in condiments.

 

Spreads

Blueberry jam

Honey

Jam, mixed berries

 

Confectionary and sugars

Confectionary

Fruit bar

 

Sugars and sweeteners

Agave syrup, dark

Agave syrup, light

Apple syrup

Honey

Want to know more about the low FODMAP diet? Check out this video…

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