Healthy Gut, Healthy You STANDARD Low-FODMAP Diet Food List

Food
Groups Safe Caution Avoid
alfalfa, bamboo shoots, bean
shoots, bok choy, carrot, choko, ancho chile, artichoke, asparagus,
choy sum, eggplant, endive, ginger, beetroot, broccoli, brussels sprouts,
Vegetables

green beans, lettuce, olives, cabbage, cauliflower, chipotle chile,

parsnip, potato, pumpkin, red
capsicum (bell pepper), silver beet,
spinach, squash, swede, sweet
potato, taro, tomato, turnip, yam,
zucchini
celery fennel, garlic, green capsicum (bell
pepper), leek, mushroom, okra,
onion (all), shallots, spring onion,
sweet corn

apple, apricot, avocado, blackberry,

banana, blueberry, boysenberry,
cherry, custard apple, longon,
canteloupe, cranberry, durian,
lychee, mango, nashi, nectarine,
grape, grapefruit, honeydew melon,
Fruit

peach, pear, persimmon, plum,

kiwifruit, lemon, lime, mandarin,
prune, watermelon,
orange, passionfruit, pawpaw,
tinned fruit in natural juice,
raspberry, rhubarb, rockmelon, star
concentrated fruit sources, large
anise, strawberry, tangelo
serves of fruit, dried fruit, fruit juice

canned kidney beans, sprouted

Legumes

baked beans, black beans,

mung beans
chickpeas, kidney beans, lentils, soy
beans
(only in small quantities)

Almonds (10 nuts), Almond butter

(1 Tbsp), Brazil nuts (10 nuts),
Nuts & SEEDS

Chia seeds (2 Tbsp), Flax seeds (1

Tbsp), Hazelnuts (10 nuts),
Hemp seeds (2 Tbsp), Macadamia Almond butter (>1 Tbsp) Almonds (>10), Cashews, Pistachios
nuts (20 nuts), Peanuts (32),
Pecan (10 halves), Pine nuts (1
Tbsp), Pumpkin seeds (2 Tbsp),
Walnuts (10 halves)

gluten-free bread or cereal

products, 100% spelt bread, rice, wheat and rye, in large amounts
Grains

oats, polenta, arrowroot, millet, eg. bread, crackers, cookies,

psyllium, quinoa, sorgum, sprouted couscous, pasta
barley, tapioca

Meat
Any containing breading,
Poultry
Protein

gravies, stocks, broth,

Fish and Seafood
sauces or marinades prepared
Eggs
with unsafe ingredients
Bacon (without high-fructose
(read the ingredient list!)
corn syrup or fructose)

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Healthy Gut, Healthy You STANDARD Low-FODMAP Diet Food List
Food
Groups Safe Caution Avoid
lactose-free milk*, oat milk*, rice
milk*, soy milk*, hard cheeses, brie,
milk from cows, goats or sheep,
camembert, yoghurt: lactose-free
coconut milk custard, ice cream, yoghurt,
DAIRY

varieties, ice-cream substitutes,

soft unripened cheeses
gelati, sorbet, butter substitutes,
(only in small quantities) eg. cottage, cream, mascarpone,
olive oil
ricotta
*check for additives
Sweeteners

sugar (sucrose), golden syrup, fructose, high fructose corn syrup,

glucose, artificial sweeteners not maple syrup*, molasses corn syrup, fruisana, sorbitol (420),
ending in ‘-ol’, treacle mannitol (421), isomalt (953),
(only in small quantities) maltitol (965), xylitol (967)
Seasonings
and other

basil, chili, coriander, ginger,

chicory, dandelion, garlic, inulin,
lemongrass, marjoram, mint,
onion
oregano, parsley, rosemary, thyme

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