Your Cart is Empty
Your guide to FODMAP foods
September 13, 2022
When you are eliminating high-FODMAP foods from our diet, it’s best to work with an expert such as a dietician or naturopath. But here is a general list of foods to avoid and those to enjoy.
|
|
AVOID (High FODMAP) |
ENJOY (Low FODMAP) |
|
Vegetables |
Asparagus Beetroot Broccoli Brussels sprouts Cabbage Capsicum Eggplant Fennel Garlic Leek Mushroom Okra Onion Shallots Sweetcorn |
Alfalfa Artichoke Bamboo shoots Beat shoots Bok choy Carrot Celery Choko Choy sum Endive Ginger Green beans Lettuces Olives Parsnip Potato Pumpkin Red bell pepper Silver beet Spinach Spring onion (green part only) Swede Kumara Taro Tomato Turnip Yam Zucchini |
|
Fruits |
Apples Apricots Cherries Figs Grapes Mangoes Nectarines Peaches Pears Plums Watermelon Dried fruit, fruit juice or other concentrated servings of fruit
|
Banana (less ripe is better) Berries Canteloupe Cranberry Durian Grape Grapefruit Honeydew melon Kiwi Lemon Lime Mandarin Orange Passionfruit Pawpaw Raspberry Rhubarb Rockmelon Star anise Strawberry |
|
Breads, grains and pasta |
Barley Bran Couscous Gnocchi Granola Muesli Muffins Rye Semolina Spelt Wheat foods e.g. Bread, cereal, pasta |
Buckwheat Gluten-free bread or cereal products Rice Oats Polenta Popcorn Other: arrowroot, millet, psyllium, quinoa, sorgum, tapioca |
|
Dairy |
Cow milk Goat milk Sheep's milk Cream Custard Greek yoghurt Cream cheese (over 2tbsp) Ice cream Sour cream (over 2tbsp) Yoghurt Ricotta cheese |
Milk - lactose-free milk, oat milk, rice milk, soy milk (check for additives) Cheeses – cheddar, brie, camembert, feta, mozzarella, parmesan and swiss Cottage cheese Yogurt (lactose free) Ice cream substitutes - gelati, sorbet Butter substitutes (e.g.olive oil) |
|
Proteins |
Beans Baked beans Cashews Pistachios Chickpeas Kidney beans Lentils Processed meats (check ingredients) |
Meat Poultry Fish Eggs Tofu Tempeh Lentils Nuts (except cashews and pistachios) Seeds Edamame
|
|
Sweeteners and condiments |
Pasta sauce (cream based) Relish Tzatziki dip Agave High Frucose Corn Syrup (HFCS) Honey Inulin Isomalt Maltitol Mannitol Sorbitol Xylitol
|
Barbeque sauce (check ingredients) Chutney (1 tbsp max) Garlic infused oil Golden syrup (1 tsp) Strawberry and raspberry jam / jelly Mayonnaise Mustard Tomato sauce Sweeteners - sucrose, glucose, artificial sweeteners not ending in “-ol”, and sugar in small quantities Honey substitutes - small quantities of golden syrup, maple syrup, molasses, and treacle |
|
Drinks |
Apple juice Pear juice Mango juice Sodas with HFCS Fennel tea Herbal tea (strong) |
Coffee and tea Hot chocolate Herbal tea (weak) Wine (one max) Peppermint tea Water |
Here's the link to our first 2 blogs:
💥 You deserve to start your day with a low sugar, healthy breakfast cereal.
👉 Choose your Blend here and we'll deliver to your door - easy! 💥