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The beginner's Low FODMAP food guide

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


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!

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