I have a love/hate relationship with food. I love to eat it, but my body hates me later for it. It took me a long time to figure out what foods cause my IBS symptoms to flare up and what I can eat happily with no pain later. But luckily with the low FODMAP diet, it made things a little more clear on certain foods and why they impact me in a negative way.
Not everyone is going to react to foods in the same way, so please use the high FODMAP food list and the low FODMAP food list as you see fit. For your convenience, I have listed them below and provided a printer friendly version. This low FODMAP food list was updated in April 2014.
Low FODMAP Food List:
Fruit
- Banana (not Ripe)
- Blueberry
- Cantaloupe
- Coconut
- Clementine
- Cranberry
- Cranberry Juice
- Dragonfruit
- Durian
- Grape
- Grapefruit*
- Honeydew
- Kiwifruit
- Lemon
- Lime
- Mandarin
- Orange
- Passion Fruit
- Pawpaw
- Pineapple
- Pomegranate
- Raspberry
- Rhubarb
- Rockmelon
- Star Anise
- Strawberry
- Tangelo
Vegetables
- Alfalfa
- Arugula
- Bamboo Shoots
- Bean Sprouts
- Beets*
- Bell Peppers
- Bok Choy
- Butternut Squash*
- Carrot
- Chives
- Choko
- Choy Sum
- Corn*
- Courgette
- Cucumber
- Eggplant
- Endive
- Ginger
- Green Beans
- Kale
- Lettuce
- Okra
- Olives
- Parsnip
- Potato
- Radish
- Red Chili
- Silver Beet
- Spinach
- Spring Onion (Green Part Only)
- Squash
- Swede
- Sweet Corn*
- Sweet Potato*
- Taro
- Tomato
- Turnip
- Water Chestnuts
- Yam
- Zucchini
Milk
- Coconut Milk
- Lactose Free Milk
- Rice Milk
Cheese
- Brie
- Camembert
- Cheddar
- Feta
- Mozzarella
- Parmesan
- Swiss
- Hard Cheeses
Yogurt
- Lactose Free Yogurt
Grains
- Arrowroot
- Gluten Free Oats
- Gluten Free Pasta
- Millet
- Polenta
- Psyllium
- Quinoa
- Rice
- Rice Bran
- Sorgum
- Tapioca
Protein
- Chicken
- Beef
- Eggs
- Fish
- Lamb
- Pork
- Tofu
Nuts/Seeds
- Chia Seeds*
- Flax Seeds*
- Hazelnuts*
- Macadamia Nuts*
- Peanuts*
- Pecans*
- Pine Nuts*
- Pumpkin Seeds*
- Sesame Seeds*
- Sunflower Seeds*
- Walnuts*
Sweeteners
- Aspartame*
- Glucose
- Maple Syrup
- Splenda*
- Sucrose
- Sugar
- Treacle
- Truvia
Alcohol
- Beer
- Gin
- Vodka
- Whisky
- Wine: Red, White, Sparkling & Sweet
*Use in limited quantities.
For your convenience, here is a Printer Friendly Low FODMAP Food List (April 2014). I have also provided the following:
- High FODMAP Food List by FODMAP Group Printout (April 2014)
- High FODMAP Food List by Food Type Printout (April 2014)
It’s extremely important to review the ingredients on any packaged foods prior to purchasing food. For example, while tomatoes are deemed safe, every tomato sauce on the market contains onions or garlic as an additive and many dressings, sauces, marinades, etc. are the same way. Also, manufacturers are always modifying their ingredients, so it’s important to review labels every time you purchase something.
If you’re looking for some quick items to buy and eat right away, please reference the Low FODMAP Brand Name Packaged Foods I have compiled. It’s ideal for the lazy in all of us! Also, I have provided my favorite low FODMAP items, which mirrors my weekly grocery list and tips on how to get flavor in your food, without the FODMAPs.
Please let me know if you think I may have missed anything on this list. Happy eating!
Living Happy with IBS 
You’ve listed some things that are definately not low fodmap, which is coffe that has bags of caffine which caffine can be a worse culprit for IBS, & also aspartame is also very bad to. I was under a dietition with a low fodmap book & these were things it sad to avoid. Which I have & it has helped me along with a load of other foods, so I’ve stayed on this low fodmap diet as it seems to suit me most of the time. I still get the odd flare up but it has improoved with sticking to the diet.
According to this https://alittlebityummy.com/what-summer-fruits-are-low-fodmap-and-how-much-can-you-eat/ it is said that Monash lists pomegranate as HIGH. This disappoints me as I love it and have it with my oatmeal every morning. Anyway, you have it as ok in limited amounts. Hiwever I though foods labeled as high were to be avoided.
Is cottage cheese low fodmap?