Low FODMAP Foods

Foods to Include

Vegetables

Canned Artichoke Hearts < cup, Arugula, Alfalfa, Aubergine, Bean

Sprouts, Green Beans, Beetroot <2 slices (20 g), Bok Choy, Broccoli,
Brussel Sprouts, Butternut Squash < cup diced (30 g), Common
Cabbage, Savoy Cabbage < cup (35 g), Carrot, Celeriac, Celery (
medium stalk), Chicory Leaves, Red Chili Pepper, Chives, Choy Sum
Sweet Corn < cobb, Courgette, Cucumber, Eggplant, Endive Leaves
Fennel Bulb, Fennel Leaves, Ginger Root, Kale, Leek Leaves, Butter Lettuce
Radicchio Lettuce, Red Coral Lettuce, Rocket Lettuce, Mange Tout (<5 pods)
Olives, Okra, Spring Onion (Green tops only), Parsnip, Green Peas <
cup (36 g), Snow Peas < 5 pods (17 g), Thawed Peas < cup, Green
Pepper, Red Pepper, Sweet Potato < cup (70 g), Potatoes, Japanese
(Kabocha) Pumpkin, Radish, Silverbeet, Baby Spinach, Squash, Butter nut
squash < cup diced, Swiss chard, Tomatoes, Turnip, Water chestnuts
Witlof, Zucchini

Processed Vegetables
Black & Green Olives, Seaweed/Nori,
Sun-Dried Tomatoes < 1 tbsp

Fruit
Avocado < of a whole, Banana, Blueberries, Carambola,
Clementine, Dragon Fruit, Durian, Grapes, Kiwi, Lemon,
Longon <5 (15 g), Mandarin Oranges, Cantaloupe Melon,
Honeydew Melon, Navel Orange, Passionfruit, Paw Paw,
Prickly Pear, Pineapple, Pomegranate < cup seeds (38 g),
Rambutans <2, Raspberries, Rhubarb, Starfruit, Strawberry

Processed Fruit
Dried Banana, Coconut Milk,
Dried Shredded Coconut < cup (18 g),
Dried Cranberries <1 tbsp, Currants <1 tbsp

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 Low FODMAP Foods
Foods to Include

Meat & Alternatives

Beef, Chicken, Eggs, Fish, Kangaroo, Lamb, Pork,
Prawns, Salmon, Tuna, Tempeh, Tofu

Nuts & Seeds

Almonds <10 nuts (12 g), Chia seeds, Hazelnuts <10 nuts
(15 g), Lsa, Macadamia, Peanuts, Pecans, Pine Nuts,
Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts

Pulses
Canned Butter Beans < cup, Canned Chickpeas < cup,
Canned Lentils < cup, Boiled Green or Red Lentils < cup,
Lima Beans < cup

Milk Alternatives
Hard Cheese (all types such as cheddar, feta, brie, goat,
camembert, mozzarella, swiss, colby, havarti, pecorino),
Soft Cheese (such as cottage <4 tbsp, ricotta <2 tbsp),
Haloumi Cheese <2 slices , Almond Milk, Coconut Milk,
Lactose-free Cows Milk, Soy Milk (made with soy protein)
Lactose-free Yogurt, Whipped Cream < cup

Grains & Cereals

Gluten-Free Bread , Gluten-Free Multigrain <1 slice, Oat Sourdough Bread
<1 slice, Spelt Sourdough Bread, Chia Rice Gluten-free Bread <1 slice,
White or Wholemeal Wheat bread <1 slice, Buckwheat, Buckwheat
Kernels <1/8 cup, Cornflakes Cereal < cup, Corn Flour, Gluten-free
Flour (for baking), Muesli (yeast, fruit, and wheat-free), Oats < cup dry,
Gluten-free Oats, Oat Bran, Gluten-free Pasta, Quinoa Pasta, Wheat Pasta
< cup cooked, Polenta (cornmeal), Quinoa, Quinoa Flakes Cereal, Rice
(all varieties), Rice Bran, Rice Noodles, Rice Puffed Cereal < cup,
Wheat Bran < tbsp, Amaranth, Puffed Grain < cup,
Spelt Pasta < cup
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 Low FODMAP Foods
Foods to Include

Snack Food (Read food label for added high FODMAP ingredients)

Gluten-free Biscuits, Corn-based Crackers/Biscuits

Potato Chips, Pretzels, Plain Rice Cakes, Flavoured
Rice Cakes <1, Plain Rice-Based Crackers

Herbs & Spices

Basil, Chives, Cilantro/Coriander, Ginger root,
Parsley, Rosemary, Tarragon, Thyme, All Spice,
Cinnamon, Cumin, Five Spice, Tumeric, Paprika

Condiments, Sauces & Spreads

Barbeque Sauce <2 tbsp, Chutney < 1 tbsp, Eggplant Dip <
1 tbsp, Fish Sauce < 1 tbsp, Marmalade, Mustard < 1 tbsp,
Oyster Sauce < 1 tbsp, Relish < 1 tbsp, Peanut Butter, Pesto
sauce < tbsp, Soy sauce < 2 tbsp, Brown & Palm Sugar,
Sweet and Sour Sauce < 2 tbsp, Maple Syrup , Balsamic
Vinegar < 1 tbsp, Rice Wine Vinegar < 2 tbsp,
Worcestershire Sauce < 2 tbsp, Vegemite

Beverages
Beer, Gin, Vodka, Whiskey, Wine (red, white, sweet,
sparkling), Cranberry Juice, 100% Orange Juice < cup,
Hot Chocolate <2 tsp, Vegetable Lend Tomato Juice,
Instant Regular & Decaffeinated Black Coffee,
Espresso, Tea (white, peppermint, green, dandelion),
Herbal Tea (weak) <180 ml, Chai Tea (weak) <180 ml,
Black Tea (strong) < 180 ml

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 Low FODMAP Foods
Foods to Include

Fats & Oils

Olive Oil, Peanut Oil, Rice Bran Oil , Sesame Oil,
Sunflower Oil ,Vegetable Oil

Confectionary, Sugars and Sweetners

Dark Chocolate <5 Squares (30g), Milk Chocolate <15 g,

White Chocolate <15 g, Stevia , Brown Sugar, Palm Sugar,
Raw Sugar, White Sugar , Maple Syrup , Rice Malt Syrup

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