Low FODMAP Diet

Food sensitivities or intolerances can be extremely painful, uncomfortable, and inconvenient to deal with. Common symptoms can include nausea, vomiting, bloating or gas, abdominal pain, constipation, and/or diarrhea. In some cases, a Low Fodmap diet can be the most effective way to combat these sensitivities by reducing or eliminating foods containing these types of carbohydrates. 

Foods Suitable for a Low FODMAP Diet

Fruit	Vegetables	Grain Foods	Milk Products	Other
Fruit banana, blueberry, boysenberry, cantaloupe, cranberry, durian, grape, grapefruit, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, passionfruit, pawpaw, raspberry, rhubarb, rockmelon, star anise, strawberry, tangelo Note: If the fruit is dried, eat in small quantities	Vegetables Alfalfa, bamboo shoots, bean shoots, bok choy, carrot, celery, choko, choy sum, eggplant, endive, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, red capsicum (bell pepper), silverbeet, spinach, squash, swede, sweet potato, taro, tomato, turnip, yam, zucchini	Cereals	Milk *Lactose-free milk, *oat milk, *rice milk, *soy milk *Check for additives	Tofu
	Herbs Basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme	Bread 100% spelt bread	Cheeses Hard cheese, and brie and camembert	Sweeteners Sugar* (sucrose), glucose, artificial sweeteners not ending in ‘-ol’
		Rice	Yogurt Lactose-free varieties	Honey Substitutes Golden Syrup*. Maple Syrup*, Molasses, treacle *small quantities
		Oats	Ice-Cream Substitutes Gelati, sorbet
		Polenta	Butter Substitutes Olive oil
		Other Arrowroot, millet, psyllium, quinoa, sorgum, tapioca

Eliminate Foods Containing FODMAPs

Excess Fructose	Lactose	Fructans	Galactans	Polyols
Fruit Apples, mango, nashi, pear, tinned fruit in natural juice, watermelon	Milk Milk from cows, goats, or sheets, custard, ice cream, yogurt	Vegetables Artichoke, asparagus, beetroot, broccoli, Brussel sprouts, cabbage, fennel, garlic, leek, okra, onion (all), shallots, spring onion	Legumes Baked beans, chickpeas, kidney beans, lentils, soybeans	Fruit Apple, apricot, avocado, blackberry, cherry, longon, lychee, rashi, nectarine, peach, pear, plum, prune, watermelon
Sweeteners	Cheeses Soft, unripened cheeses, cottage, cream, mascarpone, ricotta	Cereals Wheat and rye, in large amounts of egg bread, crackers, cookies, couscous, pasta		Vegetables Cauliflower, green capsicum (bell pepper), mushroom, sweet corn
Fructose, high fructose, corn syrup		Fruit Custard apple, persimmon, watermelon		Sweeteners Sorbitol (420), Mannitol (421), Isomalt (953), Maltitol (965, Xylitol (967)
Large total fructose dose Concentrated fruit sources, large serves of fruit, dried fruit, fruit juice		Miscellaneous Chicory, dandelion, insulin pistachio
Honey Corn syrup, fruisana