Diets 

FODMAP Diet

A FODMAP diet is a 3 step diet used to help manage the symptoms of medically diagnosed irritable bowel syndrome (IBS). IBS is a very common gut problem with symptoms including abdominal pain, bloating, wind and changes in bowel habit (diarrhea, constipation or both). 

Drinks

Low FODMAP

  • Beer (one max)

  • Coffee, black

  • Drinking chocolate powder

  • Herbal tea (weak)

  • Orange juice (125ml max)

  • Peppermint tea

  • Water

  • Wine (one max)

High FODMAP Reduce/ Avoid

  • Coconut water

  • Apple juice

  • Pear juice

  • Mango juice

  • Sodas with HFCS

  • Fennel tea

  • Herbal tea (strong)

Breads, Cereals, Pasta & Grains

Low FODMAP

  • Oats

  • Quinoa

  • Gluten free foods e.g. breads, pasta

  • Savory biscuits

  • Buckwheat

  • Chips / crisps (plain)

  • Cornflower

  • Oatmeal (1/2 cup max)

  • Popcorn

  • Pretzels

  • Rice e.g. Basmati, brown, white

  • Tortilla chips

High FODMAP Reduce/ Avoid

  • Barley

  • Bran

  • Couscous

  • Gnocchi

  • Granola

  • Muesli

  • Muffins

  • Rye

  • Semolina

  • Spelt

  • Wheat foods e.g. Bread, cereal, pasta

Meat & Substitutes

Low FODMAP

  • Beef Chicken Lamb Pork

  • Quorn mince

  • Cold cuts e.g. Ham and turkey breast

High FODMAP Reduce/ Avoid

  • Chorizo Sausages

  • Processed meat (check ingredients)

Vegetables

Low FODMAP

  • Bamboo shoots

  • Bean sprouts

  • Broccoli

  • Cabbage, common and red

  • Carrots

  • Celery (less than 5cm stalk)

  • Chickpeas (1/4 cup max)

  • Corn (1/2 cob max)

  • Courgetti Cucumber

  • Eggplant

  • Green beans

  • Green pepper

  • Kale

  • Lettuce e.g. Buter, iceberg, rocket

  • Parsnip

  • Potato

  • Pumpkin

  • Red peppers

  • Scallions / spring onions (green part)

  • Squash Sweet potato Tomatoes

  • Turnip

High FODMAP Reduce/ Avoid

  • Garlic

  • Onions

  • Asparagus

  • Beans e.g. black, broad, kidney, lima, soya

  • Cauliflower

  • Cabbage, savoy

  • Mange tout

  • Mushrooms

  • Peas

  • Scallions / spring onions (white part)

Fruits 

Low FODMAP

  • Bananas, unripe

  • Blueberries Cantaloupe

  • Cranberry

  • Clementine

  • Grapes

  • Melons e.g. Honeydew, Galia

  • Kiwifruit

  • Lemon

  • Orange

  • Pineapple

  • Raspberry

  • Rhubarb

  • Strawberry

High FODMAP Reduce/ Avoid

  • Apples

  • Apricot Avocado Bananas, ripe

  • Blackberries

  • Grapefruit

  • Mango

  • Peaches

  • Pears

  • Plums

  • Raisins

  • Sultanas

  • Watermelon

Nuts & Seeds

Low FODMAP

  • Almonds (max of 15)

  • Chestnuts

  • Hazelnuts

  • Macadamia nuts

  • Peanuts

  • Pecans (max of 15)

  • Poppy seeds

  • Pumpkin seeds

  • Sesame seeds Sunflower seeds

  • Walnuts

High FODMAP Reduce/ Avoid

  • Cashews

  • Pistachio

Milk

Low FODMAP

  • Almond milk

  • Coconut milk

  • Hemp milk

  • Lactose free milk Oat milk (30ml max)

  • Rice milk (200ml max)

  • Soya milk made with soy protein

High FODMAP Reduce/ Avoid

  • Cow milk

  • Goat milk

  • Sheep's milk

  • Soy milk made with soy beans

Cheese

Low FODMAP

  • Brie

  • Camembert

  • Cheddar

  • Cottage cheese

  • Feta

  • Mozzarella

  • Parmesan

  • Swiss

High FODMAP Reduce/ Avoid

  • Cream cheese

  • Ricotta cheese

Dairy & Eggs

Low FODMAP

  • Butter

  • Dark chocolate Eggs

  • Milk chocolate (3 squares max)

  • White chocolate (3 squares max)

High FODMAP Reduce/ Avoid

  • Buttermilk Cream

  • Custard

  • Greek yoghurt

  • Ice cream

  • Sour cream

  • Yoghurt

Condiments

Low FODMAP

  • Barbeque sauce

  • Chutney (1 tbsp max)

  • Garlic infused oil

  • Golden syrup

  • Strawberry jam / jelly

  • Mayonnaise

  • Mustard

  • Soy sauce

  • Tomato sauce

High FODMAP Reduce/ Avoid

  • Humus dip

  • Jam (mixed berries)

  • Pasta sauce (cream based)

  • Relish

  • Tzatziki dip

Sweeteners

Low FODMAP

  • Aspartame

  • Acesulfame K

  • Glucose

  • Saccharine

  • Stevia

  • Sucralose

  • Sugar / sucrose

High FODMAP Reduce/ Avoid

  • Agave

  • High Fructose Corn Syrup (HFCS)

  • Honey

  • Inulin

  • Is malt

  • Maltol

  • Mannitol

  • Sorbitol

  • Xylitol

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