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Low FODMAP DietShopping ListUpdated October 2016Low FODMAP DietShopping List Guide
VegetablesLow FODMAPVegetableServing SizeMedium FODMAPVegetableAlfalfa¼ cup or 17gArtichokeHearts(canned)Arugula1 cup or 35gButternut(squash)½ cup or 41gCelery1 cup or 150gPumpkin,butternutAubergine(Eggplant)Bamboo Shoots,fresh -Serving SizeHigh FODMAPVegetableServing Size¼ cup hearts or56gArtichoke (Globe &Jerusalem)½ small globe or1 Jerusalem or50g½ cup or 60gAsparagus2 spears or 30gBeetroot4 slices or 41gBitter Melon½ cup sliced or42g½ medium stalk or19g½ cup diced or60gBean sprouts½ cup or 50gCabbage (Savoy)1 cup or 70gBeans, green12 beans or 86gCassava1 cup, diced or139gBell pepper (green,red)1/2 cup 52gCauliflower¼ cup or 66gBok Choy1 cup or 85gCho ChoBroccoli½ cup or 47gChokoBrussels Sprouts2 sprouts or 38gCorn (sweetcorn)1 cob or 85gCabbage(common)1 cup or 94gGarlic1 clove or 3gCabbage, red1 cup or 89gKarela½ cup, slicedor 42gCapsicum green& red½ cup or 52gLeek1 leek or 83gLeek, bulb½ cupchopped or44gCarrot1 medium or 61gCeleriac½ celeriac or 36gChicory Leaves½ cup or 72gChili, green11cm long 28gChilli (red)11 cm or 28gMangetout(Snow peas)Mushroom,Portobello1 cup, diced or168g1 cup, diced or168g10 pods or 33g1 mushroom or84gMushroom,Shitake14 mushroomsor 72gMushroombutton1 cup or 74g
Low FODMAPVegetableServing SizeMedium FODMAPVegetableVegetableHigh FODMAPServing SizeVegetableChives1 tbsp or 4gOnion, shallots1 shallot or 6gChoy Sum1 cup or 60gOnion, spanish½ onion or 45gCollard greens1cup, chopped 36gOnion, spring,bulb½ onion or 16gCourgette (zucchini)½ cup or 66gOnion, white6 rings or 35gCucumber (common) ½ cup or 64gPeas, snow10 pods or 33gEggplantEggplant ½ cup 41gPeas (sugarsnap)½ cup or 60gEndive leaves4 leaves or 40gPeas (thawed)½ cup or 72gFennel½ cup or 49gPotatoes (sweet)1 cup or 140gFennel leaves½ cup or 12gTaro1 cup, diced164gGai lan1 cup chopped or 68gGalangal1x3.5cm piece or 18gGinger root1 tsp or 3gKale1 cup or 137gLeek, leaves½ cup, chopped or 28gLettuce, butter1 cup or 35gLettuce, iceberg1 cup or 72gLettuce, radicchio.rocket1 cup or 35gLettuce, red choral1 cup or 25gOkra6 pods or 60gOnion, spring,green tops only1 bunch, 16gParsnip½ cup or 62gPotatoes (white)1 medium or 122g
Low FODMAPVegetableServing SizePotato, unpeeled1 medium or 122gPumpkin,Japanese½ cup diced or 60gRadish2 radish or 40gSilver beet(Swiss chard)Spaghettisquash, cooked1 cup chopped or115gSpinach, baba1 cup or 38gSquash2 squash or 70gSwiss chard1 cup, chopped115gTomato (cherry,roma, common)4 cherry or 1 smallTurnip1 cup or 65gWater chestnuts½ cup or 55gWitlof (endive)4 leaves or 22gYamYucca rootZucchini1 cup or 155gYam 1 cup, diced or164g1 cup, sliced or139g½ cup, chopped or66gMedium FODMAPVegetableVegetableHigh FODMAPServing SizeVegetable
Processed VegetablesLow FODMAPVegetableBambooshoots,cannedCallaloo,tinned in brineEdamame(frozensoybeans)Gherkins invinegarServing SizeMedium FODMAPVegetableServing SizeHigh FODMAPVegetableServing Size½ cup or 84gPumpkin,canned1/2 cup 120gMushroom,Shiitake (dried)4 pieces or 16gRed Cabbage(fermented)1 cup or 140gOnions, pickled6 onions or28g1 cup or 50gSun driedtomatoes4 pieces or 16gWhite Cabbage,Sauerkraut(fermented)1 cup or130g5 cucumbers or 114g
FruitsLow FODMAPMedium FODMAPFruitServing SizeBanana common/Cavendish (firm & ripe)1 medium or 100gCoconut1 cup 96gApple (any type)1 medium or165g½ medium or 83gBlueberry20 berries or 28gLongan10 or 30gApricot2 or 112gBreadfruit1/2 fruit 192gRambutan4 or 62gAvocado½ or 80gMelon (cantaloupe &honeydew)½ cup or 90gBanana ladyfinger/sugar (ripeCarambola (star fruit)1 medium or 94gBlackberryClementine1 medium or 86gBoysenberry1 medium or112g10 berries or50g10 berries or24gCumquats, peeled4 fruits or 76gCherries6 cherries or 42Dragon fruit1 medium or 330gCustard apple½ cup or 125gDurian2 segments or102gFeijoa2 small feijoasor 100gGrapes (blackmuscatel, red, redglobe, thompson)1 cup or 150gFigs (fresh)1 medium or 50gGuava, ripe1 medium or 235gGrapefruit1 medium or207gKiwi2 small (peeled)or 150gGuava, unripe4 fruits or 117gLemon juice1 tsp or 6gLychee10 or 104gLime Juice1 tsp 6gMango½ or 207gMandarin (imperial)MangosteenMelon, honeydew2 small, peeled or125g1 medium fruit,peeled or 24g½ cup or 90gFruitServing SizeHigh FODMAPFruitNectarinePeach (clingstoneand yellow)Pear(Chinese/nashiand packham)Serving Size1 medium or151g1 medium or145g1 medium or187g
Low FODMAPFruitOrange (navel)Passion fruitPaw PawPear, pricklyPineapplePlantain(peeled)Serving SizeMedium FODMAPFruitFruitHigh FODMAPServing SizeFruit1 medium or 130gPersimmon1 whole or 170g1 whole pulp or23g1 cup, chopped or140gPlum (blackdiamond)1 or 66gPomegranate½ cup seeds or76g1 medium or 166gTamarillo2 or 88gWatermelon1 thick slice or286g1 cup chopped or140g1 medium, peeledor 144gRaspberry10 berries or 45gRhubarb1 cup chopped or130gStarfruit1 medium or 94gStrawberry10 medium or140gTamarind4 fruits or 8g
Processed FruitsLow FODMAPFruitServing SizeAckee,tinned in brine1/2 can 270gBanana, dried10 chips or 20gMedium FODMAPFruitCoconut,shredded, driedCranberries,driedGuava, tinnedin syrupHigh FODMAPServing SizeFruitServing Size½ cup or 37gApple, dried3 apple rings or19g2 tbsp or 25gApricot, dried4 or 28g2 slices or 54gCurrants2 tbsp or 26gDates4 dates, pitted or96gFigs, dried4 figs or 76gGoji berries, dried2 tbsp or 24 gJackfruit, freezedried1 cup or 33gMango, dried4 strips or 20gMangosteen,freeze dried1 cup or 30gPaw paw, dried3 pieces or 15gPear, dried6 pieces or 27gPineapple, dried2 pieces or 50gPrunes4 prunes or 32gRaisins2 tbsp or 26gSultanas2 tbsp 26g
BreadLow FODMAPBreadBread, Gluten Free& Dairy Free 5Seeds, Helga’sContinentalBakehouseBread, Gluten Free& Dairy Free LowGI White BreadCountry Life BakeryBread, Gluten Free& Dairy Free Soy &Linseed BreadHelga’s ContinentalBakehouseBread, Gluten Free& Dairy FreeSunflower & RedQuinoa Bread,Helga’s ContinentalBakehouseBread, Gluten Free& Dairy Free WhiteBread, Country LifeBakeryBread, Lower Carb5 Seed Bread,FreBreaBread, Lower Carb5 Seeds Bread,Helga’s ContinentalBakehouseBread, Lower CarbWholemeal & SeedBread, Helga’sContinentalBakehouseServing SizeMedium FODMAPBread2 slices or 78gBread, glutenfree, multigrainServing SizeHigh FODMAPBreadServing Size2 slices or 73gBread, glutenfree, multigrain2 slices or 64g2 slices or 78gBread, glutenfree,sourdough,made fromgluten freewheat starch2 slices or 90gBread, glutenfree, wholegrain,sweetened withpear juice2 slices or 62g2 slices or 78gBread, glutenfree, high fiber2 slices or 62gBread, multigrain2 slices or 60gsprouted2 slices or 78gBread, ricechia, glutenfree2 slices or 86gBread, naan orroti1 medium piece or100g2 slices or 70gBread,sourdough, oat2 slices or 52gBread, oatmeal2 slices or 86g2 slices or 83gBread, rye2 slices or 86g2 slices of 70gBread, rye, dark2 slices or 86g2 slices or 70gBread, rye,sourdough, light2 slices or 50g
Low FODMAPBreadBread, SpeltSourdough,Wholemeal, Chia &Sunflower Seeds,Naturis OrganicBreadBread, SpeltSourdough,Wholemeal, NaturisOrganic BreadsBread, gluten freeBread, gluten free,low gi, high fibreBread, gluten free,whiteBread, gluten free,wholemealBread, milletBread, gluten freewholemealBread, wheat,white, sourdoughBread, wheat,wholemeal,sourdoughTortillas, corn,added gums or fibreTortillas, corn, noadded gums or fibreServing SizeMedium FODMAPBreadServing SizeHigh FODMAPBreadServing Size2 slices or 52gBread,sourdough,kamut,wholemeal2 slices or 60g2 slices or 72gBread, speltsourdough2 slices or 72g2 slices or 52g2 slices or 64g2 slices or 62g2 slices or 64g2 slices or 56g2 slices 64g2 slices 109g2 slices 97g2 tortillas or 47g2 tortillas or 57gBread, wheat,100% wholewheatBread, wheat,high fibreBread, wheat,multigrainBread, wheat,whiteRaisin toast2 slices of 60g2 slices or 85g2 slices or 67g2 slices or 60g2 slices or 75g
CerealsLow FODMAPCerealsFlakes of corn(gluten free)Serving SizeMedium FODMAPCerealsServing Size1 cup or 50gAmaranth,puffed grain½ cup or 20gFlakes, quinoa1 cup or 50gFlakes of corn1 cup or 30gFlakes, rice¼ cup or 30gOatmeal,gluten-free,organic, fine1 cup 105gOatmeal, glutenfree, organic,coarse1 cup, uncookedor 105gOats, quick(dry)½ cup or 47gOats½ cup uncookedor or 60gRice, puffed orpopped1 cup or 30gHigh FODMAPCerealsCereal, granola,fruit and nut,honey asingredientCereal, ricecrispsFlakes, barleyServing Size1/2 cup or 52g1 cup or 30g½ cup, uncooked or47gFlakes of wheat,corn, rice, oats,½ cup or 30gdried fruit, nutFlakes, spelt and ¼ cup, uncooked ororganic37gMuesli, plainMuesli, yeast &wheat freeOatmeal, fine,organicOats, rolledRice flakes withpsyllium, glutenfreeWheat bran,pelletsWhole wheatgrain biscuit(e.g. weet-a-bix)Wholegrain oatcereal biscuit½ cup or 55g½ cup or 55g1 cup or 105g1 cup or 105g1 cup or 50g2 biscuits or 30g2 biscuits or 50g
Snacks, Bars & BiscuitsLow FODMAPSnacks & BiscuitsBar, muesli bar (fruit and nutbar)Biscuit, oatcakesBiscuit, savoury, plainBiscuit, savoury, wholemealBiscuit, sweet, plainMedium FODMAPServing Size1 bar or 50g4 oatcakes or36g2 biscuits or18g2 biscuits or18g2 biscuits or20gButter biscuits2 biscuits or18gChips, corn, plain1 small packetor 50gChips, potato crisps, plainChips, potato straws, salted1 small packetor 30g1 small packetor 22gCracker, saltines, plain5 crackers or14gMini Toast, white2 toast slices of18gPopcorn, plain1 packet, 7cupsor 120gPretzels½ cup or 24gRice cakes plainRice crackers plainRice crispbreadRice, cruskits, Arnott’s2 rice cakes or28g20 crackers or34g2 crispbread or24g2 Cruskit or 12gSnacks &BiscuitsBiscuit, creamfilled, chocolatecoatingBiscuit,shortbreadCorn thins, plainHigh FODMAPServingSizeSnacks &Biscuits2 biscuitsor 34gBar, cereal,(wheat based)2 biscuitsor 26g2 biscuitsor 24gBar, granola,oatand honeyBar, muesli-basedwith fruityBiscuit, chocolatechipBiscuit, fruit filledCookies,chocolate crèmesandwichCorn thins,flavoured (sourcream chives)Energy Bar, appleand berryEnergy Bar, fruitand nutEnergy bar,organic, oatmeal,raisins and walnutEnergy bar,organic, peanutbutterRice cakes,flavoured (sourcream chives)Rye crispbreadServing Size1 bar or 35g1 bars 42g1 bar or 32g2 biscuits or24g2 biscuits or28g3 cookies34g4 biscuits or24g1 bar or 55g1 bar or 35g1 bar or 68g1 bar or 68g4 rice cakesor 28g2 biscuits or20g
GrainsLow FODMAPGrainsServing SizeMedium FODMAPGrainsServing SizeHigh FODMAPGrainsBran, oat, unprocessed2 tbsp or 22gBuckwheatkernels¼ cup or 54gBarley, pearlBran, rice, unprocessed2 tbsp or 16gEgg Noodles1 cup or 80gBourghalBuckwheat groats¾ cup, cooked or135g1 cup or 100gBran, wheat,processed orunprocessedMillet kernels1 cup cooked or125gMillet, hulled1 cup cooked or184gNoodles, brown rice,vermicelli1 cup cooked or120gNoodles, rice stick1 cup cooked or220gPasta, gluten free1 cup cooked or145gPasta, quinoa1 cup cooked or155gPolenta (cornmeal)1 cup cooked or255gQuinoa, black, red, white1 cup cooked 155gRice, basmati1 cup cooked or190gRice, brown or white1 cup cooked or180gSoba noodles (made fromwheat and buckwheat)½ cup or 90gOat flakesServingSize1 cupcooked or225g½ cup,cooked or88g1 tbsp or10g1tablespoon10g½ cupCouscous (wheatcooked oror rice and corn)77g1/2 cupFreekehcooked 88g1 cupNoodles, Laksacooked or146g1 cupNoodles, wheatcooked or169g1 cupPasta, gnocchicooked ormade from wheat200g1 cupPasta, speltcooked or148g1 cupPasta, wheatcooked or148g½ cupSpelt kernels,cooked orgreen85gBuckwheat,unprocessed
Flours and StarchesLow FODMAPFlours/ StarchesAlmond, mealFlour, buckwheat(normal and Low2/3 cup flourwholemeal)Flour, corn andFlour, corn (cornstarch)Flour (maize,millet, quinoa, riceroasted)Flour, sorghumFlour, speltorganic, sievedFlour, teffServing SizeMedium FODMAPFlours/StarchesServing SizeHigh FODMAPFlours/StarchesServing Size¼ cup or 24gAlmond, meal½ cup 48g⅔ cup flouringredient 100gFlour, Khorasan(kamut)wholewheat flour⅔ cup flouringredient or 100g⅔ cup flouringredient 100gFlour, amaranth,barley⅔ cup flouringredient or 100g⅔ cup flouringredient 100gFlour (einkorn,organic, emmer)⅔ cup flouringredient or 100g⅔ cup flouringredient 100g⅔ cup flouringredient 100g⅔ cup flouringredient 100gFlour, yam,pounded⅔ cup flouringredient 100gStarch (maize,potato, tapioca⅔ cup flouringredient 100gFlour, lupinFlour, ryeFlour, speltorganicFlour, spelt,white,wholemeal,wheat⅔ cup flouringredient 100g⅔ cup flouringredient 100g⅔ cup flouringredient 100g⅔ cup flouringredient 100g
DairyLow FODMAPDairyServing SizeMedium FODMAPDairyServing SizeHigh FODMAPDairyServing SizeCamembert cheese2 wedges or40gCream cheese4 tbsp or 81gButtermilk1 cup or 250mlCheddar cheese2 slices or 40gHalloumicheese4 slices or100gCustard1 cup or 280gColby style cheese2 slices or 40gRicotta4 tbsp or 80gKefir200ml or 200gCottage, creamedcheese4 tbsp or 36gCream, pure,regular fat½ cup or126gMilk, a21 cup or 250mlFeta cheese½ cupcrumbled or125gSour cream½ cup or126gMilk, cow (any typethat is notlactose free)1 cup or 250mlGoat cheese (chevre,plain)½ cup crumbled or60g1 cup or 250ml2 slices or 54g½ cup or126g2 scoops or88gMilk, goatHavarti cheeseThickenedregular creamIce-CreamVanillaMilk, oat1 cup or 250mlMilk, almond, hemp1 cup or 250mlMilk, coconut½ cup or 125mlMilk, lactose free1 cup or 250mlMilk, rice¾ cup or200mlMilk, soy protein1 cup or 250mlMozzarella cheesePecorino cheeseSoft cheese whitemould coated(e.g. brie, camembert)Swiss cheese½ cup gratedor 60g½ cup gratedor 60g2 wedges or40g2 slices or 54gMilk, soy (soyabeans)Milk, soyasweetened orunsweetened(hulled soya beans)Milk, coconut longlife (UHT)Milk, sweetenedcondensedYoghurt (any type thatis not lactose free) 1 cup or 250ml1 cup or 250ml1 cup 250ml or 240g½ cup or 81g1 tub or 170g
Low FODMAPDairyServing SizeWhipped cream½ cup or125mlYoghurt, lactose free1 tub or 170gYoghurt, goats milk1 tub or 170gMedium FODMAPDairyServing SizeHigh FODMAPDairyServing SizeMeat, Fish, Eggs, Vegetarian SubstitutesLow FODMAPMeat/ SeafoodBeef, Chicken,Lamb, Pork,KangarooCanned tuna,salmon, sardinesplainServing Size1 fillet or 125g75-130gEggs2 eggs or 117gFish & seafood100g cookedMince, quorn75gPrawns, peeled10 prawns or 60gTempeh, plain1 slice 4cm x11cm x 2.5cm or100gTofu, firm,drained, cubed⅔ cup or 160gTofu, plain, cubed⅔ cup or 170gMedium FODMAPMeat/ SeafoodSausage,BratwurstServing Size2 sausages or200gHigh FODMAPMeat/ SeafoodServing SizeFalafel4 falafel balls or 100gLentil burger1 burger patty or 125gMince,vegetarian(containingonion)Tofu, silken,cubed½ cup or 85g⅔ cup or 150g
Oils & FatsLow FODMAPOilsButterDairy Blend (70% butter,30% oil)Margarine, poly- ormonounsaturated , 70%fatMayonnaise, low orregular fatOils (avocado, canola,coconut, olive, peanut,rice bran, sesame,sunflower, vegetableMedium FODMAPServingSize1 tbsp or19g1 tbsp or19gOilsServing SizeHigh FODMAPOilsServing Size1 tbsp or19g2 tbsp or40g1 tbsp or18gDipsLow FODMAPDipsEggplant dipServingSize2 tbsp or40gMedium FODMAPDipsCaviar dipServing Size2 tbsp or 40gHigh FODMAPDipsServing SizeHommus dip2 tbsp or 40gTahini paste2 tbsp or 40gTzatziki dip2 tbsp or 40g
HerbsLow FODMAPHerbsMedium FODMAPServing SizeFresh Herbs (Basil, cilantro,coriander, parsley,tarragon, thyme)1 cup or 16gCurry leaves, fresh1 cup or 8gFenugreek leaves1 cup or 16gGotu Kola½ bundle or 26gKaffir lime leaves3 leaves or 1gLemongrassPandan leavesRampa Leaves1x10cm stalk or50g1x2.5cm leaf or2g1x2.5cm leaf or2gRosemary, fresh½ cup or 8gSage, fresh1 bunch or 28gWatercress, fresh1 cup or 80gHerbsServing SizeHigh FODMAPHerbsServingSize
SaucesLow FODMAPSaucesServing SizeMedium FODMAPSaucesServing SizeApple cidervinegar2 tbsp or 42gPesto sauce1 tbsp or 20gBarbecue sauce2 tbsp or 46gSoup,concentrate½ cube or 5gChutney1 tbsp or 25gVinegar,balsamic2 tbsp or 42gFish Sauce1 tbsp or 44gMayonnaise, lowfat and regular fatMint Jelly, Mintsauce, thick orthin2 tbsp or 40g1 tbsp or 20gMiso paste2 sachets or 12gMustard1 tbsp or 11gOyster sauce1 tbsp or 20gPasta sauce,Capsicum, Oliveand Chilli pastasauce, SOMEFoods. ClassicTomatoRemoulade,sauce¼ jar or 122g2 tbsp or 30gShrimp paste2 tsp or 10gSimmer sauce,Northern IndianButter Chicken,SOME Foods⅕ jar or 100gHigh FODMAPSaucesKetchup,sweetened withhigh fructosecorn syrupKetchup,sweetened withsucrosePasta sauce,cream basedPasta sauce,tomato-base(containing garlicand onion)Serving Size2 sachets or 26g2 sachets or 26g½ cup or 132g½ cup or 132g
Low FODMAPSaucesServing SizeSimmer sauce,Southern Indian¼ jar or 122gMadras, SOMEFoodsSimmer sauce,Thai Green Curry, ¼ jar or 120gSOME FoodsSoy sauce2 tbsp or 42gSweet and soursauce2 tbsp or 44gTamarind, paste½ tbsp or 11gTomato paste2 tbsp or 28gTomato sauce2 sachets or 13gVinegar, rice wine2 tbsp or 42gWorcestershiresauce2 tbsp or 42gMedium FODMAPSaucesServing SizeHigh FODMAPSaucesServing Size
SpreadsLow FODMAPSpreadsServing SizeMedium FODMAPSpreadsServing SizeHigh FODMAPSpreadsServing SizeJam, marmalade2 tbsp or 40gCoconut Jam1 tbsp or 23gBlueberry Jam1 tbsp or 20gJam, strawberry2 tbsp or 40gQuince paste1 tbsp or 27gHoney2 tbsp or 56gPeanut butter2 tbsp or 32gJam, mixed berries2 tbsp or 40gVegemite1 tsp or 6gJam, strawberry,sweetened withhigh fructose cornsyrupMarmalade,blackcurrant2 tbsp or 40g2 tbsp or 40g
SpicesLow FODMAPSpiceServing SizeAllspice,Cinnamon,Cumin, Five1 tsp or 2gspice, Paprika,TurmericCardamom, Chillipowder, Cloves,Coriander seeds,Curry powder,1 tsp or 2gFennel seeds,Fenugreek seeds,Goraka, MustardseedsNutmeg2 nutmegs or 4gPepper, black1 tsp or 2gSaffron1 packet or 1gStar anise2 cloves or 2gTurmeric1 tsp or 2gMedium FODMAPSpiceServing SizeHigh FODMAPSpiceServing Size
ConfectionaryLow FODMAPConfectionaryMedium FODMAPServing SizeConfectionaryServing SizeChocolate, dark5 squares or 30gChocolate, milk5 squares or30gInstant Jelly,Raspberry,Strawberry, dietLime½ packet or250mlChocolate, white5 squares or30gVanilla essence1 tbsp or 20gHigh FODMAPConfectionaryFruit barServing Size1 bar or 16gSugars & SweetenersLow FODMAPSugars &SweetenersServing SizeMedium FODMAPSugars &SweetenersServing SizeTreacle, coconut1 tbsp or 27gHigh FODMAPSugars &SweetenersAgave Syrup, darkand lightServing SizeJaggery½ tbsp or 12g1 tbsp or 21gMaple syrup2 tbsp or 53gGolden Syrup1 tbsp or 15gRice malt syrup1 tbsp or 28gHoney2 tbsp or 56gStevia (powder)2 sachet or 2gSugar, brown,palm, raw, white1 tbsp or 13 -16g
Nuts and SeedsLow FODMAPNuts/SeedsChestnut, roastedChestnut, boiledMedium FODMAPServing Size10 chestnuts or84g20 chestnuts or168gLSA (Linseed, sunflower,almond mix)1 tbsp or 12gMacadamia20 nuts or 40gMixed Nuts18 assorted nutsor 36gNuts, brazil10 nuts or 40gPeanuts32 nuts or 28gPecan10 halves or 20gPine nuts1 tbsp or 14gSeeds, chia, (black, white)2 tbsp or 24gSeeds, poppy (black,white)2 tbsp or 24gSeeds, pumpkin2 tbsp or 23gSeeds, sesame1 tbsp or 11gSeeds, sunflower, hulled2 tsp or 6gWalnuts10 halves or 30gNuts/SeedsServing SizeHigh FODMAPNuts/SeedsHazelnuts20 nuts or30gAlmondsSeeds, egusi3 tbsp or 36gCashewsPistachioServingSize20 nuts or24g20 nuts or30g15 nutsor 11g
LegumesLow FODMAPLegumesMedium FODMAPServing SizeChana dal, boiled½ cup or 46gLentils, canned½ cup or 46gUrad dal, boiled½ cup or 46gLegumesChickpeas,cannedGarbanzo beans,cannedLentils, green orred, boiledHigh FODMAPServing SizeLegumes½ cup or 84gBaked beans½ cup or100gBlack beans(boiled, canned)Borlotti beans,canned½ cup or 46gServingSize½ cup or91g½ cup or105g½ cup or 91gBroad beans½ cup or 87gButter beans,canned½ cup or 70gFava beans½ cup or 87gFour bean mix,cannedHaricot beans,boiled½ cup or100gLentil Soup1 tin or 200gLima beans,boiledMung beans,boiledNavy beans,boiledRed kidney beans,boiledSoya beans,boiledSplit peas, boiled½ cup or 88g½ cup or 79g½ cup or106g½ cup or 88g½ cup or95g½ cup or85g½ cup or 90g
CoffeeLow FODMAPCoffeeMedium FODMAPServing SizeCoffeeServingSizeHigh FODMAPCoffeeCoffee withnormal milk orsoy beanEspresso,decaffeinatedwithCow’s milkEspresso,decaffeinatedwithsoy milk (soybeans)ServingSizeCoffee (espresso, instant)2 tsp or a coffeeshotCoffee with lactose free milk2 tsp or a coffeeshotCoffee decaffeinated(espresso, instant)2 tsp or a coffeeshotEspresso,decaffeinated withlow fodmap milk alternatives30 ml in 220mlmilk or 220gEspresso, regularwith cow’s milkEspresso, decaffeinated blackDouble espressoshots, 60ml or 60gInstantdecaffeinatedwith cow’s milkCoffee decaffeinated withlactose free milk2 tsp or a coffeeshotInstantdecaffeinated soymilk (soy beans)Instant decaffeinated with lowfodmap milk alternatives2 heaped tsp in100ml milk or104gInstant ,regularwith cow’s milk2 heapedtsp or 100gInstant regular ordecaffeinated, black1 dose, 2 heapedtsp or 4gInstant, regularwith soy milk2 heapedtsp or 100ml milk or104gInstant, regular with lowfodmap milk alternativesWhite coffee, instant frompowder2 heaped tsp or100 ml milk1 sachet or 40g2 tsp or acoffee shot30 ml in220ml milkor 250g30 ml in220ml milkor 220g30 ml in220ml or250g2 heapedtsp in100ml milkor 104 g2 heapedtsp in100ml milkor 104 g
Juices & CordialsLow FODMAPJuicesCranberryVegetable blend,tomato juice baseVegetable blend,tomato,carrot, celery,beetrootServing Size1 glass or 250mlTropical, 45%apple, 6%apricotjuiceTropical, 45%apple, 6%apricotjuiceMedium FODMAPJuicesServingSizeHigh FODMAPJuicesServing SizeApple 99% blend(reconstitutedand fresh)1 glass or 250mlApple andraspberry cordial50 ml or 61gBerry fruit blendfrom juice bar1 serve or 450mlCoconut water1 serve or 250mlOrange 98%reconstitutedOrange 99%blend(reconstituted andfresh)Orange, cordial(25-50% realjuice)Tropical, 35%apple juiceTropical, 45%apple, 6% apricotjuiceTropical 50%apple, 8% pear &mango1 glass or 250ml1 glass or 250ml50ml or 61g1 glass or 200ml1 glass or 200ml1 glass or 250ml
Other Beverages & Nutritional DrinksLow FODMAPOther BeveragesCacoa and Cocoa powderMedium FODMAPServing Size2 heaped tsp or8gCreamer powder2 sachets or 6gDrinking chocolate (23%, 60%,70%)Protein supplement, plantbasedProNourish Drink French Vanillaor Strawberry Banana2 heaped tsp or10g1 sachet or 31g1 bottle or 8 fl ozor Size3 heaped tspor 20gHigh FODMAPOther BeveragesCarob powderMalted chocolateflavoured drink, 3in 1Malted milk drink,original flavourServingSize2 heapedtsp or 12g1 sachet or33g3 heapedtsp or 30g
TeaLow FODMAPTeaServing SizeTea, black, strong/weak withadded cow’s milk1 mug or 250mlTea, black strong with addedlow fodmap milk alternatives1 mug or 250mlMedium FODMAPHigh FODMAPTeaServing SizeTea1 mug or 250mlTea, black strongwith added soymilk (soy beans)1 mug or250ml1 mug or 250mlTea chai strong,made up withwater1 mug or250ml1 mug or 250mlTea, chai, strongwith added lowfodmap milkalternatives1 mug or250ml1 mug or 250mlTea, chai, strong,with added soymilk (soy beans)1 mug or250mlTea blackstrong withwaterTea, chai,weak withadded soy milk(soy beans)Tea black weak with water1 mug or 250mlTea black weak or strongwith low FODMAP milk (orevennormal milk or soy bean upto 1 tbsp)1 teabag in250ml waterTea blackstrong with soybean milk1 mug or 250mlTea chai weakwith soybeanmilk1 mug or 250mlTea, chai weak, with addedcow’s milk1 mug or 250mlTea herbalweak, made upwith water1 mug or 250mlTea, chai with added lowFODMAP milk alternatives1 mug or 250mlTea, dandelion, weak, madeup with water1 mug or 250mlTea chai weak, made up withwaterTea, green, strong, made upwith waterTea, peppermint/white,strong, made up with water1 mug or 250ml1 mug or 250mlTea, chamomile,strong/weak,made up withwaterTea, fennel,strong/weak,made with waterTea herbalstrong, made withwaterTea, oolong,strong/weak,made with waterServingSize1 mug or250ml1 mug or250ml1 mug or250ml1 mug or250ml
AlcoholLow FODMAPAlcoholBeerGin, Vodka,WhiskeyWine, red,sparkling, sweet,white, dryServing SizeMedium FODMAPAlcoholServing SizeHigh FODMAPAlcoholServing Size1 can or 375mlRum30ml30mlWine, lowglycaemic index1 glass or 150ml1 glass or 150mlWine, sticky1 glass or 150mlNotes and Disclaimer FODMAP levels and serves quantities are according to Monash University, asrepresented on the low FODMAP iPhone app in October 2016. Monash University continues researching food and quantities for FODMAPs and,therefore, this list is subject to change. Food and quantity tolerances vary with IBS sufferers. This list should be used as aguide only. The Monash University low FODMAP app, is the best resource for the researchdone on the low FODMAP diet. It is convenient to consult and it is regularlyupdated. It can be downloaded by following this link from the Monash Universitywebsite: e-app.html Another great resource is the FODMAP Friendly app, which can be found here. This guide has been created to help those who have no possibility in using thesmartphone apps available. The authors disclaim all responsibility for any liability,loss, or risk, personal or otherwise, incurred as a consequence, directly orindirectly, from the use of this publication. All rights reserved. No part of this document may be reproduced or transmittedwithout prior permission in writing from the authors.
Shopping List Updated October 2016 . Vegetables Low FODMAP Medium FODMAP High FODMAP Vegetable Serving Size Vegetable Serving Size Vegetable Serving Size Alfalfa ¼ cup or 17g Artichoke Hearts(canned) ¼ cup hearts or 56g Artichoke (Globe & Jerusalem) ½ small globe or 1 Jerusalem or 50g
