The beginner's Low FODMAP food guide
If you or someone you know has been told to go Low FODMAP, chances are that you've already spotted that there's quite a steep learning curve to this diet. So by way of introduction, here is a quick overview of the FODMAP status of some of the most common ingredients. It is by no means comprehensive, but we hope you find it helpful.
|
Food category |
High FODMAP |
Low FODMAP (depending on serving size) |
|
Vegetables & salads |
Artichoke, asparagus, cauliflower, garlic, leek, mushrooms (except oyster), onion |
Aubergine, bok choy, carrot, courgette, cucumber, lettuce, potato, green pepper, tomato |
|
Legumes & pulses |
Baked beans, chickpeas, falafel, kidney beans, lentils, split peas |
Green beans (in small servings) |
|
Fruits & juices |
Apple, cherry, dried fruit, mango, nectarine, peach, pear, plum, watermelon |
Cantaloupe, grape, kiwi (green), mandarin, orange, pineapple, strawberry |
|
Dairy & dairy alternatives |
Cow's milk, custard, condensed milk, evaporated milk, ice cream, oat milk, soy milk (from whole soy beans), soy yoghurt, yoghurt |
Almond milk, brie, camembert, feta, hard/aged cheese, lactose-free products, soy milk (from soy protein) |
|
Protein sources |
Some processed or marinated meats / poultry / seafood |
Eggs, firm tofu, plain cooked meat / poultry / seafood, tempeh |
|
Bread & cereals |
Wheat / rye / barley based products including breakfast cereals, biscuits, and snack products |
Corn flakes, gluten free pasta, oats, quinoa flakes, quinoa / rice / corn pasta, rice cakes (plain), some gluten free breads / wraps, sourdough spelt bread |
|
Sugars / sweeteners & confectionary |
Fructose-glucose syrup (contains more than 50% fructose), high fructose corn syrup, honey, sugar free confectionery |
Dark chocolate, glucose-fructose syrup (contains more than 50% glucose), maple syrup, regular sugar, rice malt syrup |
|
Nuts & seeds |
Cashews, pine nuts, pistachios |
Macadamias, most seeds, peanuts, pumpkin seeds, walnuts |
Source: Monash University
Ok, but what about everything else?
If you want to check an ingredient not listed you might like to try the Fodmap Friendly chatbot. Simply like its page on Facebook, then send it a message in Facebook messenger containing the name of the ingredient you want to know about and it will reply with a tick (low FODMAP) or a cross (high FODMAP).
For more specific information, including information on which FODMAPs are present and low-, medium-, and high-level portion sizes, we highly recommend downloading the Monash University app. It's the FODMAP bible!
A few caveats
Remember that the low FODMAP diet does not advise you to avoid high FODMAP ingredients entirely in the long term since they contain lots of other beneficial nutrients. You also need to consume a wide range of plants to help maintain a healthy, balanced gut microbiome. Once you have completed the elimination phase you should be aiming to reintroduce them in quantities that work for you.
The presence of high FODMAP ingredients does not mean that a recipe or product is automatically high FODMAP; it's all about what quantity of an ingredient is present. The only way to be certain if a product or recipe is low FODMAP is for it to be tested.
Be sure to check out our range of Low FODMAP certified products and shop in confidence. If you need some dinner inspiration we have a whole stash of Low FODMAP recipes too. Low FODMAP is easy when you know how!