author website
A low fermentable oligo-, di-, and monosaccharides and polyols (FODMAP) diet is helpful for those with irritable bowel syndrome and other gastrointestinal distress.
To use the diet, you try to eat as few FODMAPs as possible for six to eight weeks.
After symptoms have improved, you can gradually reintroduce foods with higher fermentable carbohydrates to determine your tolerance to specific fermentable carbohydrates.
Avoid those which trigger symptoms.
| Category | Low FODMAP Foods | High FODMAP Foods |
|---|---|---|
| Vegetables and Legumes | Bamboo shoots | Garlic |
| Vegetables and Legumes | Bean sprouts | Onions |
| Vegetables and Legumes | Broccoli | Asparagus |
| Vegetables and Legumes | Cabbage | Beans |
| Vegetables and Legumes | Carrots | Cauliflower |
| Vegetables and Legumes | Celery | Cabbage, savoy |
| Vegetables and Legumes | Chickpeas | Mange tout |
| Vegetables and Legumes | Corn | Mushrooms |
| Vegetables and Legumes | Cucumber | Peas |
| Vegetables and Legumes | Eggplant | Scallions / spring onions (white part) |
| Vegetables and Legumes | Green beans | |
| Vegetables and Legumes | Green pepper | |
| Vegetables and Legumes | Kale | |
| Vegetables and Legumes | Lettuce | |
| Vegetables and Legumes | Parsnip | |
| Vegetables and Legumes | Potato | |
| Vegetables and Legumes | Pumpkin | |
| Vegetables and Legumes | Red peppers | |
| Vegetables and Legumes | Scallions/spring onions (green part) | |
| Vegetables and Legumes | Squash | |
| Vegetables and Legumes | Sweet potato | |
| Vegetables and Legumes | Tomatoes | |
| Vegetables and Legumes | Turnip | |
| Fruit | Bananas, unripe | Apples |
| Fruit | Blueberries | Apricot |
| Fruit | Cranberry | Bananas, ripe |
| Fruit | Clementine | Blackberries |
| Fruit | Grapes | Grapefruit |
| Fruit | Melons | Mango |
| Fruit | Kiwifruit | Peaches |
| Fruit | Orange | Plums |
| Fruit | Pineapple | Raisins |
| Fruit | Raspberry | Watermelon |
| Fruit | Rhubarb | |
| Fruit | Strawberry | |
| Meats | Beef | Chorizo |
| Meats | Chicken | Sausages |
| Meats | Fresh Fish | Processed meat |
| Meats | Lamb | |
| Meats | Pork | |
| Meats | Quorn mince | |
| Meats | Tuna | |
| Bread, Cereals, Grains, Pasta | Oats | Barley |
| Bread, Cereals, Grains, Pasta | Quinoa | Bran |
| Bread, Cereals, Grains, Pasta | Gluten-free foods | Couscous |
| Bread, Cereals, Grains, Pasta | Buckwheat | Gnocchi |
| Bread, Cereals, Grains, Pasta | Chips | Granola |
| Bread, Cereals, Grains, Pasta | Cornflour | Muesli |
| Bread, Cereals, Grains, Pasta | Oatmeal | Muffins |
| Bread, Cereals, Grains, Pasta | Popcorn | Rye |
| Bread, Cereals, Grains, Pasta | Pretzels | Semolina |
| Bread, Cereals, Grains, Pasta | Rice | Spelt |
| Bread, Cereals, Grains, Pasta | Tortilla chips | Wheat foods |
| Nuts and Seeds | Almonds | Cashews |
| Nuts and Seeds | Chestnuts | Pistachio |
| Nuts and Seeds | Hazelnuts | |
| Nuts and Seeds | Macadamia nuts | |
| Nuts and Seeds | Peanuts | |
| Nuts and Seeds | Pecans | |
| Nuts and Seeds | Poppy seeds | |
| Nuts and Seeds | Pumpkin seeds | |
| Nuts and Seeds | Sesame seeds | |
| Nuts and Seeds | Sunflower seeds | |
| Nuts and Seeds | Walnuts | |
| Dairy, Eggs, Cheese | Almond milk | Cow milk |
| Dairy, Eggs, Cheese | Coconut milk | Goat milk |
| Dairy, Eggs, Cheese | Hemp milk | Soy milk |
| Dairy, Eggs, Cheese | Lactose-free milk | Buttermilk |
| Dairy, Eggs, Cheese | Oat milk | Cream |
| Dairy, Eggs, Cheese | Rice milk | Custard |
| Dairy, Eggs, Cheese | Butter | Greek yogurt |
| Dairy, Eggs, Cheese | Dark chocolate | Ice cream |
| Dairy, Eggs, Cheese | Eggs | Sour cream |
| Dairy, Eggs, Cheese | Milk chocolate | Yogurt |
| Dairy, Eggs, Cheese | White chocolate | Cream cheese |
| Dairy, Eggs, Cheese | Brie | Ricotta cheese |
| Dairy, Eggs, Cheese | Camembert | |
| Dairy, Eggs, Cheese | Cheddar | |
| Dairy, Eggs, Cheese | Cottage cheese | |
| Dairy, Eggs, Cheese | Feta | |
| Dairy, Eggs, Cheese | Mozzarella | |
| Dairy, Eggs, Cheese | Parmesan | |
| Dairy, Eggs, Cheese | Swiss | |
| Condiments | Barbecue sauce | Hummus dip |
| Condiments | Chutney | Mixed berry jam |
| Condiments | Garlic infused oil | Cream-based pasta sauce |
| Condiments | Golden syrup | Relish |
| Condiments | Strawberry jam | Tzatziki dip |
| Condiments | Mayonnaise | |
| Condiments | Mustard | |
| Condiments | Soy sauce | |
| Condiments | Tomato sauce | |
| Sweeteners | Aspartame | Agave |
| Sweeteners | Acesulfame K | High Fructose Corn Syrup |
| Sweeteners | Glucose | Honey |
| Sweeteners | Saccharine | Inulin |
| Sweeteners | Stevia | Isomalt |
| Sweeteners | Sucralose | Malttol |
| Sweeteners | Sugar | Mannitol |
| Sweeteners | Sorbitol | |
| Sweeteners | Xylitol | |
| Drinks | Beer | Apple juice |
| Drinks | Black coffee | Coconut water |
| Drinks | Orange juice | Fennel tea |
| Drinks | Peppermint tea | Herbal tea |
| Drinks | Water | Kombucha |
| Drinks | Wine | Mango juice |
| Drinks | Pear juice | |
| Drinks | Rum | |
| Drinks | Sodas with high fructose corn syrup |