The low-FODMAP diet was developed to help reduce irritable bowel syndrome (IBS) symptoms.FODMAPs are described as a collection of short-chain carbohydrates found in many common foods and are poorly absorbed in the small intestines.

Foods suitable on a low-FODMAP diet

 

Fruit: banana, blueberry, boysenberry, cantaloupe, cranberry, durian, grape, grapefruit, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, passion fruit, pawpaw, raspberry, rhubarb, rockmelon, star anise, strawberry, tangelo. Please note: if fruit is dried, eat in small quantities

Vegetables:alfalfa, bamboo shoots, bean shoots, bok choy, carrot, celery, choko, choy sum, endive, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, red capsicum (bell pepper), silver beet, spinach, squash, swede, sweet potato, taro, tomato, turnip, yam, zucchini

Herbs: basil, chili, coriander, ginger, lemongrass, majoram, mint, oregano, parsley, rosemary, thyme

Grain foods: gluten free bread or cereal products, 100% spelt bread, rice, oats, polenta, arrowroot, millet, psyllium, quinoa, sorgum, tapioca

Dairy Products: lactose-free milk*, oat milk*, rice milk*, soy milk*, hard cheeses, brie, camembert, lactose-free yogurt, gelati, sorbet, olive oil
* check for additives

Other: tofu, sugar* (sucrose), glucose, artificial sweetners not ending in ‘-ol’, golden syrup*, maple syrup*, molasses, treacle
* small quantities

 

Eliminate foods containing FODMAPs

 

Excess Fructose (fruit and sweeteners): apple, mango, nashi, pear, tinned fruit in natural juice, watermelon, concentrated fruit sources, corn syrup, dried fruit, fruit juice, fructose, fruisana, high fructose corn syrup

Lactose (milk and cheeses): milk from cows, goats or sheep, custard, ice cream, yogurt, soft unripen cheeses such as cottage, cream, mascarpone, ricotta

Fructans (vegetables, cereals, fruit and misc.): artichoke, asparagus, beetroot, broccoli, brussels sprouts, cabbage, eggplant, fennel, garlic, leek, okra, onion (all), shallots, spring onion, wheat and rye in large amounts, eg. bread, crackers, cookies, couscous, and pasta. custard apple, persimmon, watermelon, chicory, dandelion, inulin, pistachio

Galactans (legumes): baked beans, chickpeas, kidney beans, lentils, soy beans

Polyols (fruit, vegetables, sweeteners): apple, apricot, avocado, blackberry, cherry, longon, lychee, nashi, nectarine, peach, pear, plum, prune, watermelon, cauliflower, green capsicum (bell pepper), mushroom, sweet corn, sorbitol (420), mannitol (421), isomalt (953), malitol (965), xylitol (967)