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)

84 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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  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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    2. Green valley Organics makes a lactose free yogurt

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    3. I.make my own SDC legal yogurt that is fermented for 24 hours that removes most of the lactose.It has no sugar so it would be ideal.

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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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  20. Hi. Is yeast ok on this diet? I hate the gluten free packaged bread and want to try my own. Anyone help? Thanks. Sharon

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    Replies
    1. Yeast is fine. I have a couple of bread recipes on this site but you might also want to try the Intolerant Gourmet blog as she has some lovely bread recipes. Good luck!

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    2. I've discovered a lovely Rye Bread for 80p at Morrisons, i haven't checked the other supermarkets.

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    3. I've discovered a lovely Rye Bread for 80p at Morrisons, i haven't checked the other supermarkets.

      Delete
  21. Hi - I am very fond of sauerkraut and pickles - are they ok? Also, what about paleo "breads" and crackers? They are often made primarily with almonds and I notice that almonds are okay but limited on some lists.
    Thanks,
    Lauren

    ReplyDelete
    Replies
    1. I would think modest amounts of sauerkraut would be ok, because unlike regular cabbage, it has already been fermented but maybe try a little and see how it affects your IBS.

      Most paleo breads will be ok in modest quantities.

      Hope that helps

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  22. Kale is fine. Dates are high fructose so its best to only eat one or two

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  23. How about gluten free soy sauce or fish sauce? Only starting fodmap diet and I'm a bit confused with it all!

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    Replies
    1. Hi Eithne, both gluten free soy sauce (tamari) and fish sauce should be fine and are really good ways of adding flavour to your FODMAP friendly dishes. Good luck!

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    2. kate, thanks for all your great advice. im looking for a soy sauce that does not contain malt or hfcs. any ideas?
      also im unclear about the sugar thing- fructose no, but sucrose yes? Im finding that almost everything does contain sugar

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  24. Hi, is there a list of drinks/alcohol that can be consumed on this diet?

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    Replies
    1. Hi Des,

      I should add one :) Most alcohol is fine as it is already fermented (to produce the alcohol). Fruit juices are best avoided as are sodas (regular and diet), coffee and dairy containing drinks. Carbonated plain water, herbs teas etc are all ok.

      Hope that helps

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    2. Thanks Kate. I was afraid you'd say coffee... :(

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  25. Does anyone know if chestnut puree is ok? Thanks in advance

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  26. Hi

    Are instant malt drinks in.or out?? Thanks

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    Replies
    1. Out - malt contains gluten but also the instant ones will contain milk (lactose)

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  27. What about food that is not on the list? can I eat that, or should I just keep to the list?

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    Replies
    1. Hi Thea - what were you thinking of? The list isn't exhaustive - just a guide. If there is a specific food you are unsure about I'm happy to try to help

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  28. Nice article. Thanks for sharing your thoughts and experiences. Looking forward for the next blog.
    Fodmap Diet Food List

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  29. Is coconut milk and yogurt okay? What about Lara bars? There main ingredient is dates

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    Replies
    1. Pure coconut milk should be fine. The yoghurt will depend on what has been added - if it has gums or fruit sugars in it then I'd avoid it. Sadly, larabars are a 'no' as they the dried fruit is high in fructose - having said that, if you love them maybe try one as a treat and keep track of your symptoms afterwards.

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  30. What about almonds and natural peanut butter?

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    Replies
    1. a small quantity of almonds is fine. Peanuts are actually a legume so are best avoided. Hope that helps!

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  33. Forgot to mention onions have been one of my worst foods for over 30 years. It is a pity that the new list of allergens (from Oct 2014) do not include onions.

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  34. Forgot to mention onions have been one of my worst foods for over 30 years. It is a pity that the new list of allergens (from Oct 2014) do not include onions.

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  35. Replies
    1. Hi Mark, afraid not. It is made with wheat so contains gluten.

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  36. Replies
    1. Nope it contains gluten and is on the avoid list above. Hope that helps

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  38. I've had a bad reaction to roast lamb & roast potatoes.... Might it be the fat they were cooked in? I'm a beginner at this & need advice!

    I also had a pint of beer!! :-(

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    Replies
    1. Its probably the beer - it contains gluten and alcohol and fizzy drinks can both be an IBS trigger. The lamb and roast potatoes should be fine - fats are generally FODMAP friendly although separately some people find very fatty food hard to digest. Hope that helps.

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  39. The fodmap diet given to me by my doctor said gravy not containing onion is ok to eat but most gravies contain wheat so bit confused can i have it or not

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    Replies
    1. Hi, you need to avoid the gravy if it has wheat in it I'm afraid. You can make an easy FODMAP friendly gravy yourself using the meat juices, seasoning, a little cornflour mixed with cold water and a splash of wine (the amount is so small it would be ok). Hope that helps

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    2. Is chamomile tea ok to drink? I found a list that says it is not ok. I have been drinking it for years to help with my IBS. But my symptoms come and go. My doctor told me to start the FODMAP diet to help with my symptoms. I thought chamomile was used to soothe the stomach. What do you recommend?

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    3. As far as I can tell and from the science I can't see why it should cause a problem. It's always best to be guided by your symptoms so if something helps you then I would keep drinking it. Hope that helps

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  40. Hello. Is home popped popcorn ok with stevia? Marmite?

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    Replies
    1. Yes, both should be ok. Some people do have a problem with popcorn and IBS but it isn't high fodmap. Hope that helps

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  41. Hi, I'm about to start using the Fodmap diet to help with my IBS, most of the things they say to avoid i can live without. But I'm going to really struggle with not eating garlic and onions as these foods I mostly cook with.... I have bought infused garlic oil but what about replacing the onion, will the green parts of a spring onion give me enough flavour? If anybody has any suggestions I would gratefully appreciate it!

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    Replies
    1. To be honest this is what I have found most difficult. I found spring onion greens ok and using some chopped celery helps too but I missed the full flavours of onion and garlic in the elimination phase. I find I can tolerate well cooked and minced onion or garlic fine nowadays though. Hope that is a little bit helpful and maybe someone will come on here with their great suggestions to help too!

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