What ingredients should I try not to eat when on a fodmap diet?
High FODMAP food (things to avoid / reduce)
Vegetables and Legumes
- Garlic - avoid entirely if possible
- Includes garlic salt, garlic powder
- Onions - avoid entirely if possible
- Includes onion powder, small pickled onions
- FODZYME helps break down the specific FODMAPs found in garlic and onions.
- Artichoke
- Asparagus
- Baked beans
- Beetroot, fresh
- Black eyed peas
- Broad beans
- Butter beans
- Cassava
- Cauliflower
- Celery - greater than 5cm of stalk
- Choko
- Falafel
- Haricot beans
- Kidney beans
- Kelp / Kombu
- Lima beans
- Leek bulb
- Mange Tout
- Mixed vegetables
- Mung beans
- Mushrooms
- Peas, sugar snap
- Pickled vegetables
- Red kidney beans - over 85g
- Savoy Cabbage - over 1/2 cup
- Soy beans / soya beans
- Split peas
- Scallions / spring onions (bulb / white part)
- Shallots
- Taro
Fruit - fruits can contain high fructose - Apples including pink lady and granny smith
- Apricots
- Avocado
- Bananas, ripe
- Blackberries
- Blackcurrants
- Boysenberry
- Cherries
- Currants
- Custard apple
- Feijoa
- Figs
- Goji berries
- Grapefruit - over 80g
- Guava, unripe
- Juniper Berry, dried
- Lychee
- Mango
- Nectarines - over 1/2 a nectarine
- Paw paw, dried
- Peaches
- Pears
- Persimmon
- Pineapple, dried
- Plums
- Pomegranate
- Prunes
- Raisins - over 1 tbsp / 13g
- Sea buckthorns
- Sultanas
- Tamarillo
- Tinned fruit in apple / pear juice
- Watermelon
Meats, Poultry and Meat Substitutes - Chorizo if garlic added
- Sausages
Cereals, Grains, Breads, Biscuits/Cookies, Pasta, Nuts and Cakes - Wheat containing products such as (be sure to check labels):
- Biscuits / cookies including chocolate chip cookies
- Bread, wheat - over 1 slice
- Breadcrumbs
- Cakes
- Cereal bar, wheat based
- Croissants
- Crumpets
- Egg noodles
- Muffins
- Pasta, wheat over 1/2 cup cooked
- Udon noodles
- Wheat bran
- Wheat cereals
- Wheat flour
- Wheat germ
- Wheat noodles
- Wheat rolls
- Almond meal
- Amaranth flour
- Barley including flour
- Bran cereals
- Bread:
- Granary bread
- Multigrain bread
- Naan
- Oatmeal bread
- Pumpernickel bread
- Roti
- Sourdough with kamut
- Cashews
- Chestnut flour
- Cous cous
- Einkorn flour
- Freekeh
- Gnocchi
- Granola bar
- Muesli cereal
- Muesli bar
- Pistachios
- Rye
- Rye crispbread
- Semolina
- Spelt flour
Condiments, Dips, Sweets, Sweeteners and Spreads - Agave
- Caviar dip
- Fructose
- Fruit bar
- Gravy, if it contains onion
- High fructose corn syrup (HFCS)
- Hummus / houmous
- Honey
- Jam, mixed berries
- Jam, strawberry, if contains HFCS
- Molasses
- Pesto sauce
- Quince paste
- Relish / vegetable pickle
- Stock cubes
- Sugar free sweets containing polyols - usually ending in -ol or isomalt
- Sweeteners and corresponding E number:
- Inulin
- Isomalt (E953 / 953)
- Lactitol (E966 / 966)
- Maltitol (E965 / 965)
- Mannitol (E241 / 421)
- Sorbitol (E420 / 420)
- Xylitol (E967 / 967)
- Tzatziki dip
- Wasabi
Prebiotic Foods - The follow items may be hiding in yoghurts, snack bars etc:
- FOS - fructooligosaccharides
- Inulin
- Oligofructose
Drinks and Protein Powders - Beer - if drinking more than one bottle
- Cordial, apple and raspberry with 50-100% real juice
- Cordial, orange with 25-50% real juice
- Fruit and herbal teas with apple added
- Fruit juices in large quantities
- Fruit juices made of apple, pear, mango
- Kombucha
- Malted chocolate flavored drink
- Meal replacement drinks containing milk based products e.g. Ensure, Slim Fast
- Orange juice in quantities over 100ml
- Quinoa milk
- Rum
- Sodas containing High Fructose Corn Syrup (HFCS)
- Soy milk made with soy beans - commonly found in USA
- Sports drinks
- Tea:
- Black tea with added soy milk
- Chai tea, strong
- Dandelion tea, strong
- Fennel tea
- Chamomile tea
- Herbal tea, strong
- Oolong tea
- Wine - if drinking more than one glass
- Whey protein, concentrate unless lactose free
- Whey protein, hydrolyzed unless lactose free
Dairy Foods - Buttermilk
- Cheese, ricotta
- Cream
- Custard
- Gelato
- Ice cream
- Kefir
- Milk:
- Cow milk
- Goat milk
- Evaporated milk
- Sheep's milk
- Sour cream - over 2tbsp
- Yoghurt
Cooking ingredients - Carob powder / carob flour