Food: Garlic
High FODMAP: true
Notes: avoid entirely if possible
Includes garlic salt, garlic powder
---
Food: Onions
High FODMAP: true
Notes: avoid entirely if possible
Includes onion powder, small pickled onions
Try Hing / Asafoetida powder or garlic oil to substitute
---
Food: Artichoke
High FODMAP: true
---
Food: Asparagus
High FODMAP: true
---
Food: Baked beans
High FODMAP: true
---
Food: Beetroot, fresh
High FODMAP: true
---
Food: Black eyed peas
High FODMAP: true
---
Food: Broad beans
High FODMAP: true
---
Food: Butter beans
High FODMAP: true
---
Food: Cassava
High FODMAP: true
---
Food: Cauliflower
High FODMAP: true
---
Food: Celery
High FODMAP: true
Notes: greater than 5cm of stalk
---
Food: Choko
High FODMAP: true
---
Food: Falafel
High FODMAP: true
---
Food: Fermented cabbage e.g. sauerkraut
High FODMAP: true
---
Food: Haricot beans
High FODMAP: true
---
Food: Kidney beans
High FODMAP: true
---
Food: Lima beans
High FODMAP: true
---
Food: Leek bulb
High FODMAP: true
---
Food: Mange Tout
High FODMAP: true
---
Food: Mixed vegetables
High FODMAP: true
---
Food: Mung beans
High FODMAP: true
---
Food: Mushrooms
High FODMAP: true
---
Food: Peas, sugar snap
High FODMAP: true
---
Food: Pickled vegetables
High FODMAP: true
---
Food: Red kidney beans
High FODMAP: true
---
Food: Savoy Cabbage
High FODMAP: true
---
Food: Soy beans / soya beans
High FODMAP: true
---
Food: Split peas
High FODMAP: true
---
Food: Scallions / spring onions
High FODMAP: true
Notes: Only bulb / white part is high
---
Food: Shallots
High FODMAP: true
---
Food: Taro
High FODMAP: true
---
Food: Apples
High FODMAP: true
Notes: Includes pink lady and granny smith
---
Food: Apricots
High FODMAP: true
---
Food: Avocado
High FODMAP: true
---
Food: Bananas
High FODMAP: true
Notes: High in FODMAPs when ripe
---
Food: Blackberries
High FODMAP: true
---
Food: Blackcurrants
High FODMAP: true
---
Food: Boysenberry
High FODMAP: true
---
Food: Cherries
High FODMAP: true
---
Food: Currants
High FODMAP: true
---
Food: Custard apple
High FODMAP: true
---
Food: Dates
High FODMAP: true
---
Food: Feijoa
High FODMAP: true
---
Food: Figs
High FODMAP: true
---
Food: Goji berries
High FODMAP: true
---
Food: Grapefruit
High FODMAP: true
---
Food: Guava
High FODMAP: true
Notes: High when unripe
---
Food: Lychee
High FODMAP: true
---
Food: Mango
High FODMAP: true
---
Food: Nectarines
High FODMAP: true
---
Food: Paw paw, dried
High FODMAP: true
---
Food: Peaches
High FODMAP: true
---
Food: Pears
High FODMAP: true
---
Food: Persimmon
High FODMAP: true
---
Food: Pineapple, dried
High FODMAP: true
---
Food: Plums
High FODMAP: true
---
Food: Pomegranate
High FODMAP: true
---
Food: Prunes
High FODMAP: true
---
Food: Raisins
High FODMAP: true
---
Food: Sea buckthorns
High FODMAP: true
---
Food: Sultanas
High FODMAP: true
---
Food: Tamarillo
High FODMAP: true
---
Food: Tinned fruit in apple / pear juice
High FODMAP: true
---
Food: Watermelon
High FODMAP: true
---
Food: Chorizo
High FODMAP: true
---
Food: Sausages
High FODMAP: true
---
Food: Biscuits / cookies including chocolate chip cookies
High FODMAP: true
---
Food: Bread, wheat
High FODMAP: true
Notes: over 1 slice
---
Food: Breadcrumbs
High FODMAP: true
---
Food: Cakes
High FODMAP: true
---
Food: Cereal bar, wheat based
High FODMAP: true
---
Food: Croissants
High FODMAP: true
---
Food: Crumpets
High FODMAP: true
---
Food: Egg noodles
High FODMAP: true
---
Food: Muffins
High FODMAP: true
---
Food: Pastries
High FODMAP: true
---
Food: Pasta, wheat
High FODMAP: true
Limit: over 1/2 cup cooked
---
Food: Udon noodles
High FODMAP: true
---
Food: Wheat bran
High FODMAP: true
---
Food: Wheat cereals
High FODMAP: true
---
Food: Wheat flour
High FODMAP: true
---
Food: Wheat germ
High FODMAP: true
---
Food: Wheat noodles
High FODMAP: true
---
Food: Wheat rolls
High FODMAP: true
---
Food: Almond meal
High FODMAP: true
---
Food: Amaranth flour
High FODMAP: true
---
Food: Barley including flour
High FODMAP: true
---
Food: Bran cereals
High FODMAP: true
---
Food: Granary bread
High FODMAP: true
---
Food: Multigrain bread
High FODMAP: true
---
Food: Naan
High FODMAP: true
---
Food: Oatmeal bread
High FODMAP: true
---
Food: Pumpernickel bread
High FODMAP: true
---
Food: Roti
High FODMAP: true
---
Food: Sourdough with kamut
High FODMAP: true
---
Food: Cashews
High FODMAP: true
---
Food: Chestnut flour
High FODMAP: true
---
Food: Cous cous
High FODMAP: true
---
Food: Einkorn flour
High FODMAP: true
---
Food: Freekeh
High FODMAP: true
---
Food: Gnocchi
High FODMAP: true
---
Food: Granola bar
High FODMAP: true
---
Food: Muesli cereal
High FODMAP: true
---
Food: Muesli bar
High FODMAP: true
---
Food: Pistachios
High FODMAP: true
---
Food: Rye
High FODMAP: true
---
Food: Rye crispbread
High FODMAP: true
---
Food: Semolina
High FODMAP: true
---
Food: Spelt flour
High FODMAP: true
---
Food: Agave
High FODMAP: true
---
Food: Caviar dip
High FODMAP: true
---
Food: Fructose
High FODMAP: true
---
Food: Fruit bar
High FODMAP: true
---
Food: Gravy, if it contains onion
High FODMAP: true
---
Food: High fructose corn syrup (HFCS)
High FODMAP: true
---
Food: Hummus / houmous
High FODMAP: true
---
Food: Honey
High FODMAP: true
---
Food: Jam, mixed berries
High FODMAP: true
---
Food: Jam, strawberry, if contains HFCS
High FODMAP: true
---
Food: Molasses
High FODMAP: true
---
Food: Pesto sauce
High FODMAP: true
---
Food: Quince paste
High FODMAP: true
---
Food: Relish / vegetable pickle
High FODMAP: true
---
Food: Stock cubes
High FODMAP: true
---
Food: Sugar free sweets containing polyols
High FODMAP: true
Notes: usually ending in -ol or isomalt
---
Food: Inulin
High FODMAP: true
---
Food: Isomalt (E953 / 953)
High FODMAP: true
---
Food: Lactitol (E966 / 966)
High FODMAP: true
---
Food: Maltitol (E965 / 965)
High FODMAP: true
---
Food: Mannitol (E241 / 421)
High FODMAP: true
---
Food: Sorbitol (E420 / 420)
High FODMAP: true
---
Food: Xylitol (E967 / 967)
High FODMAP: true
---
Food: Tahini paste
High FODMAP: true
---
Food: Tzatziki dip
High FODMAP: true
---
Food: FOS - fructooligosaccharides
High FODMAP: true
Notes: May be hiding in yoghurts, snack bars etc.
---
Food: Inulin
High FODMAP: true
Notes: May be hiding in yoghurts, snack bars etc.
---
Food: Oligofructose
High FODMAP: true
Notes: May be hiding in yoghurts, snack bars etc.
---
Food: Beer
High FODMAP: true
Notes: if drinking more than one bottle
Limit: 1 bottle
---
Food: Coconut water
High FODMAP: true
---
Food: Cordial, apple and raspberry with 50-100% real juice
High FODMAP: true
---
Food: Cordial, orange with 25-50% real juice
High FODMAP: true
---
Food: Fruit and herbal teas with apple added
High FODMAP: true
---
Food: Fruit juices in large quantities
High FODMAP: true
---
Food: Fruit juices made of apple, pear, mango
High FODMAP: true
---
Food: Kombucha
High FODMAP: true
---
Food: Malted chocolate flavored drink
High FODMAP: true
---
Food: Meal replacement drinks containing milk based products
High FODMAP: true
Notes: e.g. Ensure, Slim Fast
---
Food: Orange
High FODMAP: true
Limit: over 100ml
---
Food: Quinoa milk
High FODMAP: true
---
Food: Rum
High FODMAP: true
---
Food: Sodas containing High Fructose Corn Syrup (HFCS)
High FODMAP: true
---
Food: Soy milk made with soy beans
High FODMAP: true
Notes: commonly found in USA
---
Food: Sports drinks
High FODMAP: true
---
Food: Tea:
Black tea with added soy milk
Chai tea, strong
Dandelion tea, strong
Fennel tea
Chamomile tea
Herbal tea, strong
Oolong tea
High FODMAP: true
---
Food: Black tea with added soy milk
High FODMAP: true
---
Food: Chai tea, strong
High FODMAP: true
---
Food: Dandelion tea, strong
High FODMAP: true
---
Food: Fennel tea
High FODMAP: true
---
Food: Chamomile tea
High FODMAP: true
---
Food: Herbal tea, strong
High FODMAP: true
---
Food: Oolong tea
High FODMAP: true
---
Food: Wine
High FODMAP: true
Notes: if drinking more than one glass
---
Food: Whey protein, concentrate unless lactose free
High FODMAP: true
---
Food: Whey protein, hydrolyzed unless lactose free
High FODMAP: true
---
Food: Buttermilk
High FODMAP: true
---
Food: Cheese, cream
High FODMAP: true
---
Food: Cheese, Halmoumi
High FODMAP: true
---
Food: Cheese, ricotta
High FODMAP: true
---
Food: Cream
High FODMAP: true
---
Food: Custard
High FODMAP: true
---
Food: Gelato
High FODMAP: true
---
Food: Ice cream
High FODMAP: true
---
Food: Kefir
High FODMAP: true
---
Food: Milk:
Cow milk
Goat milk
Evaporated milk
Sheep’s milk
High FODMAP: true
---
Food: Cow milk
High FODMAP: true
---
Food: Goat milk
High FODMAP: true
---
Food: Evaporated milk
High FODMAP: true
---
Food: Sheep’s milk
High FODMAP: true
---
Food: Sour cream
High FODMAP: true
---
Food: Yoghurt
High FODMAP: true
---
Food: Carob powder / carob flour
High FODMAP: true
---
Food: Alfalfa
High FODMAP: false
---
Food: Bamboo shoots
High FODMAP: false
---
Food: Bean sprouts
High FODMAP: false
---
Food: Beetroot, canned and pickled
High FODMAP: false
---
Food: Black beans
High FODMAP: false
Notes: 1/4 cup / 45g
---
Food: Bok choy / pak choi
High FODMAP: false
---
Food: Broccoli, whole
High FODMAP: false
Notes: 1/2 cup
---
Food: Broccoli, heads only
High FODMAP: false
Notes: 3/4 cup
---
Food: Broccoli, stalks only
High FODMAP: false
Notes: 1/2 cup
---
Food: Broccolini, whole
High FODMAP: false
Notes: 1/2 cup chopped
---
Food: Broccolini, heads only
High FODMAP: false
Notes: 1/2 cup
---
Food: Broccolini, stalks only
High FODMAP: false
Notes: 1 cup
---
Food: Brussels sprouts
High FODMAP: false
Notes: 2 sprouts
---
Food: Butternut squash
High FODMAP: false
Notes: 1/4 cup
---
Food: Cabbage, common and red up to 1 cup
High FODMAP: false
---
Food: Callaloo
High FODMAP: false
---
Food: Carrots
High FODMAP: false
---
Food: Celeriac
High FODMAP: false
---
Food: Celery
High FODMAP: false
Notes: less than 5cm of stalk
---
Food: Chicory leaves
High FODMAP: false
---
Food: Chick peas
High FODMAP: false
Notes: 1/4 cup
---
Food: Chilli
High FODMAP: false
Notes: if tolerable
---
Food: Chives
High FODMAP: false
---
Food: Cho cho
High FODMAP: false
Notes: 1/2 cup diced
---
Food: Choy sum
High FODMAP: false
---
Food: Collard greens
High FODMAP: false
---
Food: Corn / sweet corn
High FODMAP: false
Notes: if tolerable and only in small amounts - 1/2 cob
---
Food: Courgette
High FODMAP: false
---
Food: Cucumber
High FODMAP: false
---
Food: Eggplant / aubergine
High FODMAP: false
---
Food: Fennel
High FODMAP: false
---
Food: Green beans
High FODMAP: false
---
Food: Green pepper / green bell pepper / green capsicum
High FODMAP: false
---
Food: Ginger
High FODMAP: false
---
Food: Kale
High FODMAP: false
---
Food: Karela
High FODMAP: false
---
Food: Leek leaves
High FODMAP: false
---
Food: Lentils
High FODMAP: false
Notes: in small amounts
---
Food: Lettuce:
Butter lettuce
Iceberg lettuce
Radicchio lettuce
Red coral lettuce
Rocket lettuce
Romaine/Cos lettuce
High FODMAP: false
---
Food: Butter lettuce
High FODMAP: false
---
Food: Iceberg lettuce
High FODMAP: false
---
Food: Radicchio lettuce
High FODMAP: false
---
Food: Red coral lettuce
High FODMAP: false
---
Food: Rocket lettuce
High FODMAP: false
---
Food: Romaine/Cos lettuce
High FODMAP: false
---
Food: Marrow
High FODMAP: false
---
Food: Okra
High FODMAP: false
---
Food: Olives
High FODMAP: false
---
Food: Parsnip
High FODMAP: false
---
Food: Peas, snow
High FODMAP: false
Notes: 5 pods
---
Food: Pickled gherkins
High FODMAP: false
---
Food: Pickled onions, large
High FODMAP: false
---
Food: Potato
High FODMAP: false
---
Food: Pumpkin
High FODMAP: false
---
Food: Pumpkin, canned
High FODMAP: false
Notes: 1/4 cup, 2.2 oz
---
Food: Radish
High FODMAP: false
---
Food: Red peppers / red bell pepper / red capsicum
High FODMAP: false
---
Food: Scallions / spring onions (green part)
High FODMAP: false
---
Food: Seaweed / nori
High FODMAP: false
---
Food: Silverbeet / chard
High FODMAP: false
---
Food: Spaghetti squash
High FODMAP: false
---
Food: Spinach, baby
High FODMAP: false
---
Food: Squash
High FODMAP: false
---
Food: Sun-dried tomatoes
High FODMAP: false
Notes: 4 pieces
---
Food: Swede
High FODMAP: false
---
Food: Swiss chard
High FODMAP: false
---
Food: Sweet potato
High FODMAP: false
Notes: 1/2 cup
---
Food: Tomato
High FODMAP: false
Notes: canned, cherry, common, roma
---
Food: Tomatillos
High FODMAP: false
Notes: canned
---
Food: Turnip
High FODMAP: false
---
Food: Water chestnuts
High FODMAP: false
---
Food: Yam
High FODMAP: false
---
Food: Zucchini
High FODMAP: false
---
Food: Ackee
High FODMAP: false
---
Food: Bananas, unripe
High FODMAP: false
---
Food: Bilberries
High FODMAP: false
---
Food: Blueberries
High FODMAP: false
---
Food: Breadfruit
High FODMAP: false
---
Food: Carambola
High FODMAP: false
---
Food: Cantaloupe
High FODMAP: false
---
Food: Cranberry
High FODMAP: false
Notes: 1 tbsp
---
Food: Clementine
High FODMAP: false
---
Food: Dragon fruit
High FODMAP: false
---
Food: Lingonberries
High FODMAP: false
---
Food: Grapes
High FODMAP: false
---
Food: Guava, ripe
High FODMAP: false
---
Food: Honeydew and Galia melons
High FODMAP: false
---
Food: Kiwifruit
High FODMAP: false
---
Food: Lemon including lemon juice
High FODMAP: false
---
Food: Lime including lime juice
High FODMAP: false
---
Food: Mandarin
High FODMAP: false
---
Food: Orange
High FODMAP: false
---
Food: Passion fruit
High FODMAP: false
---
Food: Paw paw
High FODMAP: false
---
Food: Papaya
High FODMAP: false
---
Food: Pineapple
High FODMAP: false
---
Food: Plantain, peeled
High FODMAP: false
---
Food: Prickly pear / nopales
High FODMAP: false
---
Food: Raspberry
High FODMAP: false
---
Food: Rhubarb
High FODMAP: false
---
Food: Strawberry
High FODMAP: false
---
Food: Tamarind
High FODMAP: false
---
Food: Tangelo
High FODMAP: false
---
Food: Beef
High FODMAP: false
---
Food: Chicken
High FODMAP: false
---
Food: Foie gras
High FODMAP: false
---
Food: Kangaroo
High FODMAP: false
---
Food: Lamb
High FODMAP: false
---
Food: Pork
High FODMAP: false
---
Food: Prosciutto
High FODMAP: false
---
Food: Quorn, mince
High FODMAP: false
---
Food: Turkey
High FODMAP: false
---
Food: Cold cuts / deli meat / cold meats such as ham and turkey breast
High FODMAP: false
---
Food: Processed meat
High FODMAP: false
Notes: check ingredients
---
Food: Canned tuna
High FODMAP: false
---
Food: Fresh fish e.g.
Cod
Haddock
Plaice
Salmon
Trout
Tuna
High FODMAP: false
---
Food: Cod
High FODMAP: false
---
Food: Haddock
High FODMAP: false
---
Food: Plaice
High FODMAP: false
---
Food: Salmon
High FODMAP: false
---
Food: Trout
High FODMAP: false
---
Food: Tuna
High FODMAP: false
---
Food: Seafood (ensuring nothing else is added) e.g.
Crab
Lobster
Mussels
Oysters
Prawns
Shrimp
High FODMAP: false
---
Food: Crab
High FODMAP: false
---
Food: Lobster
High FODMAP: false
---
Food: Mussels
High FODMAP: false
---
Food: Oysters
High FODMAP: false
---
Food: Prawns
High FODMAP: false
---
Food: Shrimp
High FODMAP: false
---
Food: Wheat free breads
High FODMAP: false
---
Food: Gluten free breads
High FODMAP: false
---
Food: Bread:
Corn bread
Rice bread
Spelt sourdough bread
Potato flour bread
High FODMAP: false
---
Food: Corn bread
High FODMAP: false
---
Food: Rice bread
High FODMAP: false
---
Food: Spelt sourdough bread
High FODMAP: false
---
Food: Potato flour bread
High FODMAP: false
---
Food: Wheat free or gluten free pasta
High FODMAP: false
---
Food: Bread, wheat
High FODMAP: false
Notes: 1 slice
---
Food: Almonds
High FODMAP: false
Notes: max of 15
---
Food: Biscuit, savoury
High FODMAP: false
---
Food: Biscuit, shortbread
High FODMAP: false
Notes: 1 only
---
Food: Brazil nuts
High FODMAP: false
---
Food: Bulgur / bourghal
High FODMAP: false
Notes: 1/4 cup cooked, 44g serving
---
Food: Buckwheat
High FODMAP: false
---
Food: Buckwheat flour
High FODMAP: false
---
Food: Buckwheat noodles
High FODMAP: false
---
Food: Brown rice / whole grain rice
High FODMAP: false
---
Food: Chestnuts
High FODMAP: false
---
Food: Chips, plain / potato crisps, plain
High FODMAP: false
---
Food: Cornflour / maize
High FODMAP: false
---
Food: Crispbread
High FODMAP: false
---
Food: Corncakes
High FODMAP: false
---
Food: Cornflakes
High FODMAP: false
Notes: 1/2 cup
---
Food: Cornflakes, gluten free
High FODMAP: false
---
Food: Coconut
High FODMAP: false
Notes: milk, cream, flesh
---
Food: Corn, creamed and canned (up to 1/3 cup)
High FODMAP: false
---
Food: Corn tortillas, 3 tortillas
High FODMAP: false
---
Food: Crackers, plain
High FODMAP: false
---
Food: Flax seeds / linseeds
High FODMAP: false
Notes: up to 1 tbsp
---
Food: Hazelnuts
High FODMAP: false
Notes: max of 15
---
Food: Kellogg’s (US):
Corn Flakes
Crispix
Frosted Flakes
Frosted Krispies
Rice Krispies
High FODMAP: false
---
Food: Corn Flakes
High FODMAP: false
---
Food: Crispix
High FODMAP: false
---
Food: Frosted Flakes
High FODMAP: false
---
Food: Frosted Krispies
High FODMAP: false
---
Food: Rice Krispies
High FODMAP: false
---
Food: Macadamia nuts
High FODMAP: false
---
Food: Millet
High FODMAP: false
---
Food: Mixed nuts
High FODMAP: false
---
Food: Oatmeal, 1/2 cup
High FODMAP: false
---
Food: Oats
High FODMAP: false
---
Food: Oatcakes
High FODMAP: false
---
Food: Peanuts
High FODMAP: false
---
Food: Pecans
High FODMAP: false
Notes: max of 15
---
Food: Pine nuts
High FODMAP: false
Notes: max of 15
---
Food: Polenta
High FODMAP: false
---
Food: Popcorn
High FODMAP: false
---
Food: Porridge and oat based cereals
High FODMAP: false
---
Food: Potato flour
High FODMAP: false
---
Food: Pretzels
High FODMAP: false
---
Food: Quinoa
High FODMAP: false
---
Food: Pasta, wheat
High FODMAP: false
Notes: up to 1/2 cup cooked
---
Food: Rice:
Basmati rice
Brown rice
Rice noodles
White rice
High FODMAP: false
---
Food: Basmati rice
High FODMAP: false
---
Food: Brown rice
High FODMAP: false
---
Food: Rice noodles
High FODMAP: false
---
Food: White rice
High FODMAP: false
---
Food: Rice bran
High FODMAP: false
---
Food: Rice cakes
High FODMAP: false
---
Food: Rice crackers
High FODMAP: false
---
Food: Rice flakes
High FODMAP: false
---
Food: Rice flour
High FODMAP: false
---
Food: Seeds:
Chia seeds
Egusi seeds
Hemp seeds
Poppy seeds
Pumpkin seeds
Sesame seeds
Sunflower seeds
High FODMAP: false
---
Food: Chia seeds
High FODMAP: false
---
Food: Egusi seeds
High FODMAP: false
---
Food: Hemp seeds
High FODMAP: false
---
Food: Poppy seeds
High FODMAP: false
---
Food: Pumpkin seeds
High FODMAP: false
---
Food: Sesame seeds
High FODMAP: false
---
Food: Sunflower seeds
High FODMAP: false
---
Food: Starch, maize, potato and tapioca
High FODMAP: false
---
Food: Sorghum
High FODMAP: false
---
Food: Tortilla chips / corn chips
High FODMAP: false
---
Food: Walnuts
High FODMAP: false
---
Food: Aspartame
High FODMAP: false
---
Food: Acesulfame K
High FODMAP: false
---
Food: Almond butter
High FODMAP: false
---
Food: Barbecue sauce
High FODMAP: false
Notes: check label carefully
---
Food: Capers in vinegar
High FODMAP: false
---
Food: Capers, salted
High FODMAP: false
---
Food: Chocolate:
Dark chocolate
Milk chocolate
High FODMAP: false
Notes: 3 squares
White chocolate - 3 squares
---
Food: Dark chocolate
High FODMAP: false
---
Food: Milk chocolate
High FODMAP: false
Notes: 3 squares
---
Food: White chocolate
High FODMAP: false
Notes: 3 squares
---
Food: Chutney, 1 tablespoon
High FODMAP: false
---
Food: Dijon mustard
High FODMAP: false
---
Food: Erythritol (E968 / 968)
High FODMAP: false
---
Food: Fish sauce
High FODMAP: false
---
Food: Golden syrup
High FODMAP: false
---
Food: Glucose
High FODMAP: false
---
Food: Glycerol (E422 / 422)
High FODMAP: false
---
Food: Jam / jelly, strawberry
High FODMAP: false
---
Food: Ketchup (USA)
High FODMAP: false
Notes: 1 sachet
---
Food: Maple syrup
High FODMAP: false
---
Food: Marmalade
High FODMAP: false
---
Food: Marmite
High FODMAP: false
---
Food: Mayonnaise
High FODMAP: false
Notes: ensuring no garlic or onion in ingredients
---
Food: Miso paste
High FODMAP: false
---
Food: Mustard
High FODMAP: false
---
Food: Oyster sauce
High FODMAP: false
---
Food: Pesto sauce
High FODMAP: false
Notes: less than 1 tbsp
---
Food: Peanut butter
High FODMAP: false
---
Food: Rice malt syrup
High FODMAP: false
---
Food: Saccharine
High FODMAP: false
---
Food: Shrimp paste
High FODMAP: false
---
Food: Soy sauce
High FODMAP: false
---
Food: Sriracha hot chilli sauce
High FODMAP: false
Notes: 1 tsp
---
Food: Stevia
High FODMAP: false
---
Food: Sweet and sour sauce
High FODMAP: false
---
Food: Sucralose
High FODMAP: false
---
Food: Sugar
High FODMAP: false
Notes: also called sucrose
---
Food: Tamarind paste
High FODMAP: false
---
Food: Tomato sauce (outside USA)
High FODMAP: false
Notes: 2 sachets, 13g
---
Food: Vegemite
High FODMAP: false
---
Food: Vinegars:
Apple cider vinegar, 2 tbsp
Balsamic vinegar, 2 tbsp
Rice wine vinegar
High FODMAP: false
---
Food: Apple cider vinegar, 2 tbsp
High FODMAP: false
---
Food: Balsamic vinegar, 2 tbsp
High FODMAP: false
---
Food: Rice wine vinegar
High FODMAP: false
---
Food: Wasabi
High FODMAP: false
---
Food: Worcestershire sauce
High FODMAP: false
Notes: has onion and garlic but very very low amount making it low FODMAP
---
Food: Alcohol
High FODMAP: false
Notes: is an irritant to the gut, limited intake advised
---
Food: Beer
High FODMAP: false
Notes: limited to one drink
Limit: One drink
---
Food: Clear spirits such as Vodka
High FODMAP: false
---
Food: Gin
High FODMAP: false
---
Food: Whiskey
High FODMAP: false
---
Food: Wine
High FODMAP: false
Notes: limited to one drink
---
Food: Coffee
High FODMAP: false
---
Food: Espresso coffee, regular or decaffeinated, black
High FODMAP: false
---
Food: Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk
High FODMAP: false
---
Food: Instant coffee, regular or decaffeinated, black
High FODMAP: false
---
Food: Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk
High FODMAP: false
---
Food: Drinking chocolate powder
High FODMAP: false
---
Food: Fruit juice
High FODMAP: false
Notes: Safe fruits only
Limit: 125ml
---
Food: Kvass
High FODMAP: false
---
Food: Lemonade
High FODMAP: false
Notes: in low quantities
---
Food: Egg protein
High FODMAP: false
---
Food: Pea protein
High FODMAP: false
Limit: 20g
---
Food: Rice protein
High FODMAP: false
---
Food: Sacha Inchi protein
High FODMAP: false
---
Food: Whey protein isolate
High FODMAP: false
---
Food: Soya milk made with soy protein
High FODMAP: false
---
Food: Sugar free fizzy drinks / soft drinks / soda
High FODMAP: false
Notes: such as diet coke, in low quantities as aspartame and acesulfame k can be irritants
---
Food: fizzy drinks / soft drinks / soda (With sugar)
High FODMAP: false
Notes: As long as they do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation.
Limit: Low amounts
---
Food: Tea
High FODMAP: false
Notes: Mostly ok if weak
---
Food: Black tea, weak e.g. PG Tips
High FODMAP: false
---
Food: Chai tea, weak
High FODMAP: false
---
Food: Fruit and herbal tea, weak
High FODMAP: false
Notes: ensure no apple added
---
Food: Green tea
High FODMAP: false
---
Food: Peppermint tea
High FODMAP: false
---
Food: White tea
High FODMAP: false
---
Food: Water
High FODMAP: false
---
Food: Butter
High FODMAP: false
---
Food: Hard cheeses
High FODMAP: false
Notes: Generally ok, soft cheeses are not
---
Food: Brie
High FODMAP: false
---
Food: Camembert
High FODMAP: false
---
Food: Cheddar
High FODMAP: false
---
Food: Cottage
High FODMAP: false
Limit: 2 tablespoons
---
Food: Feta
High FODMAP: false
---
Food: Goat / chevre
High FODMAP: false
---
Food: Monterey Jack
High FODMAP: false
---
Food: Mozzarella
High FODMAP: false
---
Food: Parmesan
High FODMAP: false
---
Food: Ricotta
High FODMAP: false
Notes: 2 tablespoons
---
Food: Swiss
High FODMAP: false
---
Food: Dairy free chocolate pudding
High FODMAP: false
---
Food: Eggs
High FODMAP: false
---
Food: Margarine
High FODMAP: false
---
Food: Milk Alternatives
High FODMAP: false
Notes: Generally ok except Soya
---
Food: Almond milk
High FODMAP: false
---
Food: Hemp milk
High FODMAP: false
---
Food: Lactose free milk
High FODMAP: false
---
Food: Macadamia milk
High FODMAP: false
---
Food: Oat milk
High FODMAP: false
Limit: 30 ml
---
Food: Rice milk
High FODMAP: false
Limit: 200ml
---
Food: Sorbet
High FODMAP: false
---
Food: Soy protein (avoid soya beans)
High FODMAP: false
---
Food: Swiss cheese
High FODMAP: false
---
Food: Tempeh
High FODMAP: false
---
Food: Tofu
High FODMAP: false
Notes: drained and firm varieties
---
Food: Whipped cream
High FODMAP: false
---
Food: Yoghurt
High FODMAP: false
Notes: Non-dairy or low-lactose varieties
---
Food: Coconut yoghurt
High FODMAP: false
---
Food: Greek yoghurt, in small amounts
High FODMAP: false
---
Food: Lactose free yoghurt
High FODMAP: false
---
Food: Goats yoghurt
High FODMAP: false
---
Food: Herbs
High FODMAP: false
Notes: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme
---
Food: Spices
High FODMAP: false
Notes: All spice, Black pepper, Cardamon, Chilli powder (check ingredients, sometimes has garlic added), Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric
---
Food: Oils: Avocado oil, Canola oil, Coconut oil, Olive oil, Peanut oil, Rice bran oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil
High FODMAP: false
---
Food: Garlic infused oil
High FODMAP: false
Notes: see recipe page
---
Food: Onion infused oil
High FODMAP: false
Notes: see recipe page
---
Food: Acai powder
High FODMAP: false
---
Food: Asafoetida powder
High FODMAP: false
Notes: great onion substitute
---
Food: Baking powder
High FODMAP: false
---
Food: Baking soda
High FODMAP: false
---
Food: Cacao powder
High FODMAP: false
---
Food: Cocoa powder
High FODMAP: false
---
Food: Cream
High FODMAP: false
Limit: 2 tablespoons
---
Food: Gelatine
High FODMAP: false
---
Food: Ghee
High FODMAP: false
---
Food: Icing sugar
High FODMAP: false
---
Food: Lard
High FODMAP: false
---
Food: Nutritional yeast
High FODMAP: false
---
Food: Salt
High FODMAP: false
---
Food: Soybean oil
High FODMAP: false
---