What Ingredients are FODmap Friendly

Vegetables and Legumes

• Alfalfa
• Bamboo shoots
• Bean sprouts
• Beetroot, canned and pickled
• Black beans - 1/4 cup / 45g
• Bok choy / pak choi
• Broccoli, whole - 3/4 cup
• Broccoli, heads only - 3/4 cup
• Broccoli, stalks only - 1/3 cup
• Broccolini, whole - 1/2 cup chopped
• Broccolini, heads only - 1/2 cup
• Broccolini, stalks only - 1 cup
• Brussels sprouts - 2 sprouts
• Butternut squash - 1/4 cup
• Cabbage, common and red up to 3/4 cup
• Callaloo
• Carrots
• Celeriac
• Celery - less than 5cm of stalk
• Chicory leaves
• Chick peas - 1/4 cup
• Chilli - if tolerable
• Chives
• Cho cho - 1/2 cup diced
• Choy sum
• Collard greens
• Corn / sweet corn - if tolerable and only in small amounts - 1/2 cob
• Courgette - 65g
• Cucumber
• Eggplant / aubergine (1 cup)
• Fennel
• Fermented cabbage e.g. sauerkraut - up to 1/2 cup
• Green beans
• Green pepper / green bell pepper / green capsicum - 1/2 cup
• Ginger
• Kale
• Karela
• Leek leaves
• Lentils - in small amounts
• Lettuce:
  • Butter lettuce
  • Iceberg lettuce
  • Radicchio lettuce
  • Red coral lettuce
  • Rocket lettuce
  • Romaine/Cos lettuce
• Marrow
• Okra
• Olives
• Parsnip
• Peas, snow - 5 pods
• Pickled gherkins
• Pickled onions, large
• Potato
• Pumpkin
• Pumpkin, canned - 1/4 cup, 2.2 oz
• Radish
• Red peppers / red bell pepper / red capsicum
• Scallions / spring onions (green part)
• Seaweed / nori
• Silverbeet / chard
• Spaghetti squash
• Spinach, baby
• Spinach, english
• Squash
• Sun-dried tomatoes - 4 pieces
• Swede
• Swiss chard
• Sweet potato - 1/2 cup
• Tomato - canned, cherry, common, roma
• Tomato, canned - 3/5 cup
• Tomato, common - 1 small
• Tomato, cherry - 5 cherries
• Tomato juice - 1/2 glass
• Tomatillo, fresh - 1 cup
• Tomatillos, canned - 75g
• Turnip - 1/2 turnip
• Water chestnuts
• Water Spinach
• Yam
• Zucchini - 65g

Fruit

• Ackee
• Applesauce - 3/4 tsp
• Bananas, unripe - 1 medium
• Bilberries
• Blueberries - 1 cup
• Breadfruit
• Carambola
• Cantaloupe - 3/4 cup
• Cranberry - 1 tbsp
• Clementine
• Coconut, cream - 1/4 cup
• Coconut, flesh - 2/3 cup
• Coconut, sugar - 1 tsp
• Cranberry juice - 3/4 glass
• Dates - up to 5
• Dragon fruit
• Lingonberries
• Grapes, red and white - 28g
• Guava, ripe
• Honeydew and Galia melons - 1/2 cup
• Jackfruit - 1/3 cup
• Kiwifruit - 2 small
• Lemon including lemon juice
• Lime including lime juice
• Mandarin
• Orange
• Passion fruit
• Paw paw
• Papaya
• Pineapple
• Plantain, peeled
• Prickly pear / nopales
• Raspberry - 1/3 cup
• Rhubarb
• Strawberry - 65g / about 5 medium strawberries
• Tamarind
• Tangelo

Meats, Poultry and Meat Substitutes

• Beef
• Chicken
• Chorizo
• Foie gras
• Kangaroo
• Lamb
• Pork
• Prosciutto
• Quorn, mince
• Turkey
• Cold cuts / deli meat / cold meats such as ham and turkey breast
• Processed meat - check ingredients

Fish and Seafood

• Canned tuna
• Fresh fish e.g.
  • Cod
  • Haddock
  • Plaice
  • Salmon
  • Trout
  • Tuna
• Seafood (ensuring nothing else is added) e.g.
  • Crab
  • Lobster
  • Mussels
  • Oysters
  • Prawns
  • Shrimp

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

• Wheat free breads
• Gluten free breads
• Bread:
  • Corn bread
  • Rice bread
  • Spelt sourdough bread
  • Potato flour bread
• Wheat free or gluten free pasta
• Bread, wheat - 1 slice
• Almonds - 10 almonds
• Biscuit, cream cracker - 4 crackers
• Biscuit, oatcakes - 4 cakes
• Biscuit, savory - 2 biscuits
• Biscuit, shortbread - 1 biscuit
• Biscuit, sweet, plain - 2 biscuits
• Biscuit, wholegrain oat cereal biscuit - 2 biscuits
• Brazil nuts
• Bulgur / bourghal - 1/4 cup cooked, 44g serving
• Buckwheat
• Buckwheat flour
• Buckwheat noodles
• Brown rice / whole grain rice
• Chestnuts
• Chips, plain / potato crisps, plain
• Cornflour / maize
• Crispbread
• Corncakes
• Cornflakes - 1/2 cup
• Cornflakes, gluten free
• Corn, creamed and canned (up to 1/3 cup)
• Corn tortillas, 3 tortillas
• Crackers, plain
• Flax seeds / linseeds - up to 1 tbsp
• Flaxseed Oil
• Hazelnuts - 10 hazelnuts
• Kellogg's (US):
  • Corn Flakes
  • Crispix
  • Frosted Flakes
  • Frosted Krispies
  • Rice Krispies
• Macadamia nuts
• Millet
• Mixed nuts
• Oatmeal, 1/2 cup
• Oats
• Oatcakes
• Pastry, filo / phyllo - 1 sheet
• Pastry, puff - 1/4 sheet
• Peanuts
• Pecans - 10 halves
• Pine nuts
• Polenta
• Popcorn
• Porridge and oat based cereals
• Potato flour
• Pretzels
• Quinoa
• Pasta, wheat - up to 1/2 cup cooked
• Rice:
  • Basmati rice
  • Bomba rice
  • Brown rice
  • Rice noodles
  • White rice
  • Wild rice - up to 1 cup
• Rice bran
• Rice cakes
• Rice crackers
• Rice flakes
• Rice flour
• Seeds:
  • Chia seeds
  • Dill seeds
  • Egusi seeds
  • Hemp seeds
  • Poppy seeds
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
• Starch, maize, potato and tapioca
• Sorghum
• Tortilla chips / corn chips
• Walnuts

Condiments, Dips, Sweets, Sweeteners and Spreads

• Aspartame
• Acesulfame K
• Almond butter
• Barbecue sauce - check label carefully
• Capers in vinegar
• Capers, salted
• Chocolate:
  • Dark chocolate - 5 squares
  • Milk chocolate - 4 squares
  • White chocolate - 3 squares
• Chutney, 1 tablespoon
• Dijon mustard
• Erythritol (E968 / 968)
• Fish sauce
• Golden syrup - 1 tsp
• Glucose
• Glycerol (E422 / 422)
• Jam / jelly, strawberry
• Jam / jelly, raspberry - 2 tbsp
• Ketchup (USA) - 1 sachet
• Maple syrup
• Marmalade
• Marmite
• Mayonnaise - ensuring no garlic or onion in ingredients
• Miso paste
• Mustard
• Oyster sauce
• Pesto sauce - less than 1 tbsp
• Peanut butter
• Rice malt syrup
• Saccharine
• Shrimp paste
• Soy sauce
• Sriracha hot chilli sauce - 1 tsp
• Stevia
• Sweet and sour sauce
• Sucralose
• Sugar - also called sucrose
• Tahini paste
• Tamari sauce
• Tamarind paste
• Tomato sauce (outside USA) - 2 sachets, 13g
• Vegemite
• Vinegars:
  • Apple cider vinegar, 2 tbsp
  • Balsamic vinegar, 2 tbsp
  • Rice wine vinegar
• Worcestershire sauce - has onion and garlic but very very low amount making it low FODMAP

Drinks and Protein Powders

• Alcohol - is an irritant to the gut, limited intake advised:
  • Beer - limited to one drink
  • Clear spirits such as Vodka
  • Gin
  • Whiskey
  • Wine - limited to one drink
• Coffee:
  • Espresso coffee, regular or decaffeinated, black
  • Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk
  • Instant coffee, regular or decaffeinated, black
  • Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk
• Coconut, milk - 125ml
• Coconut, water - 100ml
• Drinking chocolate powder
• Fruit juice, 125ml and safe fruits only
• Kvass
• Lemonade - in low quantities
• Protein powders:
  • Egg protein
  • Rice protein
  • Sacha Inchi protein
  • Whey protein isolate
• Soya milk made with soy protein
• Sugar free fizzy drinks / soft drinks / soda - such as diet coke, in low quantities as aspartame and acesulfame k can be irritants
• 'Sugar' fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation
• Tea:
  • Black tea, weak e.g. PG Tips
  • Chai tea, weak
  • Fruit and herbal tea, weak - ensure no apple added
  • Green tea
  • Peppermint tea
  • White tea
• Water

Dairy Foods and Eggs

• Butter
• Cheese:
  • American Cheese - 16g
  • Brie
  • Camembert
  • Cheddar
  • Cottage - 2 tablespoons
  • Cream Cheese - 2 tbsp
  • Feta
  • Goat / chevre
  • Haloumi - 40g
  • Monterey Jack
  • Mozzarella
  • Paneer - 2 tbsp
  • Parmesan
  • Ricotta - 2 tablespoons
  • Swiss
• Dairy free chocolate pudding
• Eggs
• Margarine
• Milk:
  • Almond milk
  • Hemp milk - 125ml
  • Lactose free milk
  • Macadamia milk
  • Oat milk - 30 ml, enough for cereal
  • Rice milk - up to 200ml per sitting
• Sorbet
• Soy protein (avoid soya beans)
• Swiss cheese
• Tempeh
• Tofu - drained and firm varieties
• Whipped cream
• Yoghurt:
  • Coconut yoghurt
  • Greek yoghurt - 23g
  • Lactose free yoghurt
  • Goats yoghurt
  • Soy yoghurt - 38g

Cooking ingredients, Herbs and Spices

• Herbs: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme
• Spices: All spice, Black pepper, Cardamon, Chili powder (check ingredients, sometimes has garlic added), Chipotle chili powder, Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric
• Oils: Avocado oil, Canola oil, Coconut oil, Olive oil, Peanut oil, Rice bran oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil
• Garlic infused oil 
• Onion infused oil 
• Acai powder
• Asafoetida powder - great onion substitute
• Baking powder
• Baking soda
• Cacao powder
• Cocoa powder
• Cream, 2 tablespoons
• Gelatine
• Ghee, clarified butter - 1 tbsp
• Icing sugar
• Lard
• Maca Powder - 1 tsp
• Mango Powder - 1 tsp
• Matcha Powder - 1 tsp
• Nutritional yeast
• Salt
• Soybean oil
• Tahini, hulled - 30g