Here’s a FODMAP List Of Foods helpful for those on a Low FODMAP Diet.
A low FODMAP diet may help those with bloating, gas, constipation, diarrhea, stomach pain, and IBS (irritable bowel syndrome).
It’s all about knowing your body. Observe what works and what doesn’t. You body might even react negatively to a low-FODMAP food simply due to intolerance. Everyone is different! Be mindful and patient. Take time to get to know what’s best for your physical health and overall wellbeing.
High-FODMAP List Of Foods | Avoid
High FODMAP Vegetables to Avoid:
- Artichokes (fresh)
- Asparagus
- Beets
- Bell Peppers (only green)
- Broccoli
- Brussels Sprouts
- Cabbage
- Cauliflower
- Chicory
- Corn
- Dandelion
- Fennel
- Garlic
- Green Onions
- Leeks
- Mushrooms
- Okra
- Onions (all)
- Peas
- Shallots
- Snap Peas
High FODMAP Fruit to Avoid:
- Apples
- Apple Juice
- Apricots
- Avocados
- Blackberries
- Canned Fruit (in natural juice)
- Cherries
- Custard Apples
- Dried Fruit
- Fruit Juice
- Grapefruit
- Lychee
- Mango
- Nashi
- Nectarines
- Peaches
- Pears
- Persimmon
- Plums
- Prunes
- Too Much Fruit
- Watermelon
High FODMAP Protein to Avoid:
- Almonds
- Baked Beans
- Battered Fish & Meat
- Beans
- Breaded Fish & Meat
- Chickpeas
- Kidney Beans
- Legumes
- Lentils
- Pistachios
- Processed Meats
High-FODMAP Starches, Cereals, Grains to Avoid:
- Bread (most)
- Biscuits
- Cereal
- Cookies
- Crackers
- Couscous
- Pasta
- Pizza
- Rye (large amounts)
- Snack Products
- Wheat (large amounts)
High FODMAP Dairy:
- Cheese (soft, unripened)
- Cottage Cheese
- Cream
- Cream Cheese
- Custard
- Ice Cream
- Mascarpone
- Milk (cows)
- Nicotta
- Goats Milk
- Sheep Milk
- Yogurt
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High-FODMAP Sweeteners & Sugars:
- Canned Fruit (in natural juice)
- Corn Syrup
- Fructose
- Fruit Juice
- High Fructose Corn Syrup
- Honey
- Inulin
- Isomalt 953
- Lactose
- Maltitol 965
- Mannitol 421
- Sorbitol 420
- Sugar Free Confectionery
- Xylitol 967
Low-FODMAP List Of Foods
Low FODMAP Vegetables:
- Alfalfa
- Arrowroot
- Artichokes (canned)
- Aubergine
- Bamboo Shoots
- Beat Shoots
- Bell Peppers (red but not green)
- Bok Choy
- Carrots
- Celery
- Choko
- Choy Sum
- Eggplant
- Endives
- Ginger
- Green Beans
- Lettuce
- Olives
- Parsnips
- Potatoes
- Pumpkin
- Rhubarb
- Silver Beet
- Spinach
- Swede
- Sweet Potatoes
- Taro Root
- Tomatoes
- Turnips
- Yams
- Yellow Squash
- Zucchini
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Low-FODMAP Fruit:
- Bananas
- Blueberries
- Boysenberries
- Cantaloupe
- Cranberries (fresh, not dried)
- Cucumbers
- Durian
- Grapes
- Honeydew Melon
- Kiwi
- Lemons
- Limes
- Mandarins
- Oranges
- Passionfruit
- Pawpaw
- Pineapple
- Raspberries
- Rockmelon
- Star Anise
- Strawberries
- Tangelo
Low FODMAP Protein:
- Beef
- Chicken
- Eggs
- Fish
- Macadamia Nuts
- Peanuts
- Pork
- Pumpkin Seeds
- Seafood
- Tempeh
- Tofu (firm)
- Walnuts
Low-FODMAP Fats & Oils:
Low FODMAP Dairy & Alternatives:
- Almond Milk
- Brie
- Camembert
- Feta
- Hard Cheese
- Lactose Free Dairy (lactose free milk, lactose free yogurt)
- Oat Milk
- Rice Milk
- Soy Milk (check additives)
Low-FODMAP Starches, Cereals, Grains:
- Arrowroot
- Bread (gluten free and wheat/rye/barley free)
- Corn Flakes
- Corn Flour
- Oats
- Millet
- Polenta
- Potatoes
- Psyllium
- Quinoa
- Rice
- Rice Bran
- Rice Cakes
- Sourdough Bread
- Sorgum
- Spelt Bread (100%)
- Tapioca
Low FODMAP Sweeteners & Sugars:
- Artificial Sweeteners (not ending in “-ol”)
- Dark Chocolate
- Gelati
- Glucose
- Golden Syrup (in small quantities)
- Maple Syrup (in small quantities)
- Molasses (in small quantities)
- Rice Malt Syrup
- Sorbet
- Sucrose
- Table Sugar (in small quantities)
- Treacle
This post was all about providing a FODMAP List of Foods helpful for those on a Low-FODMAP Diet.
Sources for this FODMAP List of Foods:
Low FODMAP diet: MedlinePlus Medical Encyclopedia
Low-FODMAP Diet for Treatment of Irritable Bowel Syndrome
Low Fodmap Diet: What it Is, Uses & How to Follow
Low FODMAP Diet for Irritable Bowel Syndrome | IBS Treatment
