The Low FODMAP Approved List provides a selection of suitable foods for the low-FODMAP approach to eating. Keep in mind that not every IBS sufferer is intolerant of all FODMAPs so work through these based on your individual digestive system. Unfortunately, I happen to be intolerant of all five types of FODMAPs so my recipes and grocery list reflect that.
This not an exhaustive list and while many versions are available on the internet, many of the info is outdated because the FODMAP research is an ongoing one. For instance, I see items like eggplant, bell peppers and papaya still on some of the “Avoid” list, when they were discovered to be safe by Monash University. When in doubt, avoid the food until you find out more info.
For the most current info, I recommend the Monash University’s iPhone app listed on the Resources pages. Totally worth it.
LOW FODMAP: SUITABLE
Fruit
banana, blueberry, cantaloupe, cranberry, durian, grape, honeydew melon, kiwi fruit, lemon, lime, mandarin, orange, passion fruit, papaya, raspberry, rhubarb, rockmelon, strawberry, tangerines.
Vegetables
alfalfa, bean shoots (bean sprouts), bell pepper (red and green), bok choy, cabbage, carrot, choy sum, collard greens, eggplant, endive, ginger, green beans (string beans), kale (the high fiber content does make it hard to digest for some), lettuce, olives, parsnips, potato, pumpkin, silver beet, spinach, squash, swiss chard, tomato, water chestnuts, zucchini
Herbs & Spices
Please read my post Arm Yourself with Seasoning Secrets, also on the Home Page.
Grain Foods
Bread & Cereals: white gluten-free bread (avoid some multi-grain or whole grain ones) or cereal products (check labels for other additives),
Flour: buckwheat (kasha) flour, quinoa flour, millet flour, rice flour, sourghum flour, tapioca starch
Grains: oat bran, rice bran, buckwheat, millet, oat flakes (under 1/2 cup), quinoa (all colors), rice (basmati, brown, white)
Pasta: most gluten free pasta, quinoa pasta
Nuts & Sees
Most nuts and seeds are low FODMAP except for almonds, cashews and pistachios
Milk Products
lactose free milk, oat milk, rice milk (check for additives), hard cheeses (like cheddar, pecorino, swiss), brie, camembert, chevre (goat) feta, lactose free yogurt, mozzarella
Sweeteners
sugar, glucose, artificial sweeteners not ending in “-ol”, maple syrup, molasses
HIGH FODMAP: AVOID
Fruit
apple, avocado, blackberry, boysenberry, cherries, figs, grapefruit, guava, lychee, mango, nectarine, peach, pear, persimmon, plum, prune, watermelon, dried fruit, canned fruit
Sweeteners: agave, honey, fructose, high fructose corn syrup, anything with “-ol” like sorbitol, mannitol, maltitol, xylitol (sugar free gum, candy, cough syrup etc.)
Milk Products
Milk: (cows, goat, sheep), ice cream, yogurt
Cheese: soft unripened cheese like cottage, cream, mascarpone, ricotta
Vegetables
artichoke, asparagus, beetroot, broccoli (small amounts are tolerated), cauliflower, corn, garlic, leek, mushrooms, shallots, peas, (white part of ) scallions
Cereals
wheat, rye, multi-grain, cous cous, pasta
Legumes
beans, chickpeas, lentils, soy beans, almonds, cashews, pistachios
