FODMAP diet food list


Below is a list of foods to be avoided and foods you can eat on the FODMAP diet. This isn't exhaustive so do ask if you want to know about a specific food.  Some of the low FODMAP foods may cause problems in certain individuals so be guided by your symptoms. Equally, as you reintroduce high FODMAP foods you may find you can tolerate more of some than others.

Eat
Avoid
Meat and fish
All


Dairy/fats
Eggs
Hard cheeses (like parmesan)
Yogurt (if natural and low lactose – see if you can tolerate it)
Butter
Milk substitutes such as nut or rice milks or lactose-free milk
Vegetable oils
Lactose-free ice creams or desserts
Nuts and nut butters (but avoid pistachios)

Dairy
Milk
Ice cream
Sweetened /flavoured yogurts
Soft cheese
Cream cheese
Cream
Milk products (creamer, instant cocoa etc)
Grains/cereals
Rice
Quinoa
Millet
Buckwheat
Oats
Corn/polenta
Teff
Amaranth
Tapioca/cassava

Grains/cereals
Wheat and wheat products (bread, pasta, cake etc)
Couscous (contains wheat)
Bulghar wheat
Semolina (contains wheat)
Rye
Barley (pearl and pot)
Vegetables
Peppers
Carrots
Celery
Tomato
Green beans
Squash
Aubergine/Eggplant (some people can't tolerate)
Lettuce
Pak choy/choy sum
Spinach
Potatoes
Baby corn (well-cooked)
Courgette/zuchinni
Spring onion (green part only)
Swede
Yams/sweet potato
Parsnip

Vegetables
Peas
Sugar snaps/mange tout
Artichokes
Asparagus
Cabbage
Beetroot
Beans and pulses (legumes)
Mushrooms
Cauliflower
Broccoli
Onions
Shallots
Fennel
Garlic
Avocado
Fruit
Bananas
Raspberries
Strawberries
Blueberries
Cranberries
Honeydew melon
Canteloupe melon
Grapes
Grapefruit
Lemon/lime
Oranges
Kiwis
Pineapple
Rhubarb




Fruit
Apples
Pears
Apricots
Peachs
Cherries
Prunes
Plums
Nectarine
Blackberries
Watermelon
Mango
Dried fruits (in large quantities)

35 comments:

  1. Why is canteloupe in both eat and don't eat? Which one is right?

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  2. Well spotted! It's an eat...

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  3. Is broccoli safe to eat? I'm assuming not since cauliflower is on the Avoid list but wanted to double check before nixing it from our shopping list. Thanks

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    Replies
    1. Hi Denice,

      Yes, broccoli is an avoid as its high galactans. Some people find tender stem slightly easier to digest but its trial and error.

      Hope that helps

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  4. What cheeses are safe and why is butter ok since it is dairy? The whole dairy category confuses me.

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    Replies
    1. Hi Jenny,

      It's all about the lactose (milk sugar) content of the dairy product. So old, hard cheese are ok - like parmesan, pecorino, small amounts of emmenthal etc. Butter is fine because it is very low lactose.

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    2. To piggyback on the other response, the fats don't hold lactose, so butter is okay. Same way as you can "eat" garlic and onion by infusing oil with the flavor and discarding the actual garlic or onion...the flavoring bit is FODMAP friendly :)

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  5. I don't see pumpkin on the list, is that ok to eat?

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    Replies
    1. Hi Renne, yes it's ok to eat, same as squash. Pretty tasty too...

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  6. How about soya milk without added sugar?

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    Replies
    1. Soya milk is not allowed because it's made with soya beans which are a legume. Sweetened varieties may also have fructose in them.

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  7. ok thanks for that. Ive noticed that different websites give different amounts of information regarding the food lists. I have seen tomato puree on the disallowed list but obviously tomatoes are allowed. I am presuming the tomato concentrate also has a concentrated 'sugar' of some description. However the recipes on here look really good

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    Replies
    1. The food lists vary and some people can tolerate certain ferment able carbs better than others. If you do a google scholar search for FODMAP and the author Sheperd you can read some of the original studies and food lists.

      Strange about tomato purée. Most in the UK is just tomato but I suppose it could be high in fructose in large amounts or if sweetened.

      Hope that helps and glad you like the recipes.

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  8. no one mentioned about chillies.....the firey ones.

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    Replies
    1. In theory they are low FODMAP but many people with IBS find chilli irritates their gut so it's trial and error. Do what feels best for you.

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  9. What about coconut? And how about smoked salmon? Are these okay to eat?

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    Replies
    1. Yes, they are both fine to eat.

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  10. This comment has been removed by a blog administrator.

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  11. What can you drink? besides water?

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    Replies
    1. Teas (including fruit teas as they don't really contain any fermentable carbs), carbonated water with lemon, mint or cucumber slices (but avoid cordials or soda), berry or pineapple juice (try it slightly watered down) and dairy-free milk (almond and hazelnut are tasty).

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  12. What about a little red wine with a meal?

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    Replies
    1. Should be fine as it already fermented. Hope that helps.

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  13. Ive seen xantham gum and guar gum and inulin on some ingredient lists. Are these ok?

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  14. Hi Christie, xantham gum and guar gum are ok in small quantities as they aren't FODMAP sources but I know some ibs sufferers prefer not to eat them. Inulin is a FODMAP source so is best avoided.

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  15. Hi..... what about brussel sprouts? Thanks.

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    Replies
    1. They are a don't eat as they are related to cabbage. If you really love them, a few on Christmas Day would probably be ok but large amounts will probably make the IBS much worse. Hope that helps

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  16. What about corn? Is corn okay?

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    Replies
    1. Or kale, I haven't seen anything about kale mentioned on any other lists yet.

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    2. kale is on my good list apparantly

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  17. hi, now starting fodmap diet but this list differs to the one I have printed out and put on my cupboard!. My list says you can have soya milk (even though its made with beans!?), fennel, whipped cream!? (no idea why that is different to other creams) cottage cheese, brie (basically some soft cheeses are ok apparantly). Im so confused!

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    Replies
    1. Hi Vanessa, soy milk is probably best avoided at first but you may find you can tolerate it. Generally the safest soy products are those that are fermented, like tofu or tempeh. Fennel and Kale should be ok. Whipping cream is slightly lower lactose than some creams as it is higher in fat but I'd still avoid it. Brie can be low lactose as it is well fermented (so the stinkier and gooier the better...). Hope that helps.

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  18. Hi Kate, what would you recommend as a substitute for yogurt? I know that there are soy yogurts out there but most of them are packed with sugar :(

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    Replies
    1. Hi Holly,

      Sojade is the only soy yoghurt I have found without added sugar. There are some coconut yoghurts etc available but again most have sugar. If you can tolerate a little lactose you might find you are ok with small amounts of live natural yoghurt.

      Hope that helps!

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  19. Hi Kate
    I wonder if you could give me your thoughts on Spelt. It is a wheat derivative (I think?) and as with other foods it appears on some lists as an OK but doesn't appear in either of yours.
    Thanks Anne

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    Replies
    1. Hi Anne,

      Yes, it's a strain of wheat and lower in gluten than the normal kind so some people can tolerate it better. It does still contain gluten so if you are sensitive you might want to avoid it and many of the commercial products that include it are high in other fodmaps (generally added sugars) so its worth checking out the labels.

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