List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may not  Crackers
need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk / creamers)  Coconut water
 Fruit juice not from concentrate -Avoid breadcrumbs, marinades, and sauces/gravies
 Water that may be high in FODMAPs.
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
 List of high FODMAP foods to avoid

List of high FODMAP foods to avoid

Some vegetables

Some vegetables  Sibuyas / Dahon ng Sibuyas

 Garlic
 Sibuyas / Dahon ng Sibuyas
 Cabbage
 Garlic
 Broccoli
 Cabbage
 Cauliflower
 Broccoli
 Sitsaro
 Cauliflower
 Celery
 Sitsaro
 Sweet corn
 Celery
 Mushrooms
 Sweet corn
 Mushrooms Fruits, particularly "stone" fruits like:

Fruits, particularly "stone" fruits like:  Peaches

 Plums / Duhat
 Peaches
 Prunes / Raisins
 Plums / Duhat
 Mangoes
 Prunes / Raisins
 Apples
 Mangoes
 Peras
 Apples
 Watermelon
 Peras
 Cherries / Blackberries
 Watermelon
 Cherries / Blackberries -Dried fruits and fruit juice concentrate

-Dried fruits and fruit juice concentrate -Beans and lentils

-Beans and lentils Wheat and rye

Wheat and rye  Bread

 Cereals
 Bread
 Pasta
 Cereals
 Crackers
 Pasta
 Pizza
 Crackers
 Pizza Dairy products that contain lactose

Dairy products that contain lactose  Milk

 Soft cheese
 Milk
 Yogurt
 Soft cheese
 Ice cream
 Yogurt
 Custard / Pudding
 Ice cream
 Custard / Pudding -Nuts, including cashews and pistachios

-Nuts, including cashews and pistachios Sweeteners and artificial sweeteners

Sweeteners and artificial sweeteners  High fructose corn syrup

 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)
Drinks

Drinks  Alcohol
 Sports drinks
 Alcohol
 Coconut water
 Sports drinks
 Coconut water -Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs. List of high FODMAP foods to avoid
Some vegetables  Sibuyas / Dahon ng Sibuyas
 Garlic
 Sibuyas / Dahon ng Sibuyas
 Cabbage
 Garlic
 Broccoli
 Cabbage
 Cauliflower
 Broccoli
 Sitsaro
 Cauliflower
 Celery
 Sitsaro
 Sweet corn
 Celery
 Mushrooms
 Sweet corn
 Mushrooms Fruits, particularly "stone" fruits like:

Fruits, particularly "stone" fruits like:  Peaches

 Plums / Duhat
 Peaches
 Prunes / Raisins
 Plums / Duhat
 Mangoes
 Prunes / Raisins
 Apples
 Mangoes
 Peras
 Apples
 Watermelon
 Peras
 Cherries / Blackberries
 Watermelon
 Cherries / Blackberries -Dried fruits and fruit juice concentrate

-Dried fruits and fruit juice concentrate -Beans and lentils

-Beans and lentils Wheat and rye

Wheat and rye  Bread

 Cereals
 Bread
 Pasta
 Cereals
 Crackers
 Pasta
 Pizza
 Crackers
 Pizza Dairy products that contain lactose

Dairy products that contain lactose  Milk

 Soft cheese
 Milk
 Yogurt
 Soft cheese
 Ice cream
 Yogurt
 Custard / Pudding
 Ice cream
 Custard / Pudding -Nuts, including cashews and pistachios

-Nuts, including cashews and pistachios Sweeteners and artificial sweeteners

Sweeteners and artificial sweeteners  High fructose corn syrup

 Honey
 High fructose corn syrup
 Sorbitol / Xylitol / Maltitol / Mannitol
 Honey
 Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol
mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups) Drinks

Drinks  Alcohol
 Sports drinks
 Alcohol
 Coconut water
 Sports drinks
 Coconut water -Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs. List of high FODMAP foods to avoid

List of high FODMAP foods to avoid

Some vegetables

Some vegetables  Sibuyas / Dahon ng Sibuyas

 Garlic
  Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
  Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
  Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
  Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
-Dried fruits and fruit juice concentrate Wheat and rye

-Beans and lentils  Bread

 Cereals
Wheat and rye
 Pasta
 Bread  Crackers
 Cereals  Pizza
 Pasta
Dairy products that contain lactose
 Crackers
 Pizza  Milk
 Soft cheese
Dairy products that contain lactose
 Yogurt
 Milk  Ice cream
 Soft cheese  Custard / Pudding
 Yogurt
-Nuts, including cashews and pistachios
 Ice cream
 Custard / Pudding Sweeteners and artificial sweeteners

-Nuts, including cashews and pistachios  High fructose corn syrup

 Honey
Sweeteners and artificial sweeteners
 Sorbitol / Xylitol / Maltitol / Mannitol
 High fructose corn syrup  Isomalt (commonly found in sugar-free gum and
 Honey mints, and even cough syrups)
 Sorbitol / Xylitol / Maltitol / Mannitol
Drinks
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)  Alcohol
 Sports drinks
Drinks
 Coconut water
 Alcohol
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Sports drinks
may be high in FODMAPs.
 Coconut water
List of high FODMAP foods to avoid
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.

List of high FODMAP foods to avoid Some vegetables

 Sibuyas / Dahon ng Sibuyas

 Garlic
Some vegetables
 Cabbage
 Sibuyas / Dahon ng Sibuyas  Broccoli
 Garlic  Cauliflower
 Cabbage  Sitsaro
 Broccoli  Celery
 Cauliflower  Sweet corn
 Sitsaro  Mushrooms
 Celery
Fruits, particularly "stone" fruits like:
 Sweet corn
 Mushrooms  Peaches
 Plums / Duhat
Fruits, particularly "stone" fruits like:
 Prunes / Raisins
 Peaches  Mangoes
 Plums / Duhat  Apples
 Prunes / Raisins  Peras
 Mangoes  Watermelon
 Apples  Cherries / Blackberries
 Peras
-Dried fruits and fruit juice concentrate
 Watermelon
 Cherries / Blackberries -Beans and lentils

-Dried fruits and fruit juice concentrate Wheat and rye

-Beans and lentils

  Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
  Pizza  Milk
 Soft cheese
Dairy products that contain lactose
 Yogurt
 Milk  Ice cream
 Soft cheese  Custard / Pudding
 Yogurt
-Nuts, including cashews and pistachios
 Ice cream
 Custard / Pudding Sweeteners and artificial sweeteners

-Nuts, including cashews and pistachios  High fructose corn syrup

 Honey
Sweeteners and artificial sweeteners
 Sorbitol / Xylitol / Maltitol / Mannitol
 High fructose corn syrup  Isomalt (commonly found in sugar-free gum and
 Honey mints, and even cough syrups)
 Sorbitol / Xylitol / Maltitol / Mannitol
Drinks
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)  Alcohol
 Sports drinks
Drinks
 Coconut water
 Alcohol
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Sports drinks
may be high in FODMAPs.
 Coconut water
List of high FODMAP foods to avoid
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.

List of high FODMAP foods to avoid Some vegetables

 Sibuyas / Dahon ng Sibuyas

 Garlic
Some vegetables
 Cabbage
 Sibuyas / Dahon ng Sibuyas  Broccoli
 Garlic  Cauliflower
 Cabbage  Sitsaro
 Broccoli  Celery
 Cauliflower  Sweet corn
 Sitsaro  Mushrooms
 Celery
Fruits, particularly "stone" fruits like:
 Sweet corn
 Mushrooms  Peaches
 Plums / Duhat
Fruits, particularly "stone" fruits like:
 Prunes / Raisins
 Peaches  Mangoes
 Plums / Duhat  Apples
 Prunes / Raisins  Peras
 Mangoes  Watermelon
 Apples  Cherries / Blackberries
 Peras
-Dried fruits and fruit juice concentrate
 Watermelon
 Cherries / Blackberries -Beans and lentils

-Dried fruits and fruit juice concentrate Wheat and rye

-Beans and lentils  Bread

 Cereals
Wheat and rye
 Pasta
 Bread  Crackers
 Cereals  Pizza
 Pasta
Dairy products that contain lactose
 Crackers
 Pizza  Milk
 Soft cheese
Dairy products that contain lactose
  Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)
Drinks

Drinks  Alcohol
 Sports drinks
 Alcohol
 Coconut water
 Sports drinks
 Coconut water -Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs. List of high FODMAP foods to avoid

List of high FODMAP foods to avoid

Some vegetables

Some vegetables  Sibuyas / Dahon ng Sibuyas

 Garlic
 Sibuyas / Dahon ng Sibuyas
 Cabbage
 Garlic
 Broccoli
 Cabbage
 Cauliflower
 Broccoli
 Sitsaro
 Cauliflower
 Celery
 Sitsaro
 Sweet corn
 Celery
 Mushrooms
 Sweet corn
 Mushrooms Fruits, particularly "stone" fruits like:

Fruits, particularly "stone" fruits like:  Peaches

 Plums / Duhat
 Peaches
 Prunes / Raisins
 Plums / Duhat
 Mangoes
 Prunes / Raisins
 Apples
 Mangoes
 Peras
 Apples
 Watermelon
 Peras
 Cherries / Blackberries
 Watermelon
 Cherries / Blackberries -Dried fruits and fruit juice concentrate

-Dried fruits and fruit juice concentrate -Beans and lentils

-Beans and lentils Wheat and rye

Wheat and rye  Bread

 Cereals
 Bread
 Pasta
 Cereals
 Crackers
 Pasta
 Pizza
 Crackers
 Pizza Dairy products that contain lactose

Dairy products that contain lactose  Milk

 Soft cheese
 Milk
 Yogurt
 Soft cheese
 Ice cream
 Yogurt
 Custard / Pudding
 Ice cream
 Custard / Pudding -Nuts, including cashews and pistachios

-Nuts, including cashews and pistachios Sweeteners and artificial sweeteners

Sweeteners and artificial sweeteners  High fructose corn syrup

 Honey
  Sorbitol / Xylitol / Maltitol / Mannitol  Isomalt (commonly found in sugar-free gum and
 Isomalt (commonly found in sugar-free gum and mints, and even cough syrups)
mints, and even cough syrups)
Drinks
Drinks
 Alcohol
 Alcohol  Sports drinks
 Sports drinks  Coconut water
 Coconut water
-Avoid breadcrumbs, marinades, and sauces/gravies that
-Avoid breadcrumbs, marinades, and sauces/gravies that may be high in FODMAPs.
may be high in FODMAPs.
List of high FODMAP foods to avoid
List of high FODMAP foods to avoid

Some vegetables
Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Sibuyas / Dahon ng Sibuyas  Garlic
 Garlic  Cabbage
 Cabbage  Broccoli
 Broccoli  Cauliflower
 Cauliflower  Sitsaro
 Sitsaro  Celery
 Celery  Sweet corn
 Sweet corn  Mushrooms
 Mushrooms
Fruits, particularly "stone" fruits like:
Fruits, particularly "stone" fruits like:
 Peaches
 Peaches  Plums / Duhat
 Plums / Duhat  Prunes / Raisins
 Prunes / Raisins  Mangoes
 Mangoes  Apples
 Apples  Peras
 Peras  Watermelon
 Watermelon  Cherries / Blackberries
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Dried fruits and fruit juice concentrate
-Beans and lentils
-Beans and lentils
Wheat and rye
Wheat and rye
 Bread
 Bread  Cereals
 Cereals  Pasta
 Pasta  Crackers
 Crackers  Pizza
 Pizza
Dairy products that contain lactose
Dairy products that contain lactose
 Milk
 Milk  Soft cheese
 Soft cheese  Yogurt
 Yogurt  Ice cream
 Ice cream  Custard / Pudding
 Custard / Pudding
-Nuts, including cashews and pistachios
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
Sweeteners and artificial sweeteners
 High fructose corn syrup
 High fructose corn syrup  Honey
 Honey  Sorbitol / Xylitol / Maltitol / Mannitol
 Sorbitol / Xylitol / Maltitol / Mannitol  Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)
Drinks  Alcohol
 Sports drinks
 Alcohol
 Coconut water
 Sports drinks
 Coconut water -Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs. List of high FODMAP foods to avoid

List of high FODMAP foods to avoid

Some vegetables

Some vegetables  Sibuyas / Dahon ng Sibuyas

 Garlic
 Sibuyas / Dahon ng Sibuyas
 Cabbage
 Garlic
 Broccoli
 Cabbage
 Cauliflower
 Broccoli
 Sitsaro
 Cauliflower
 Celery
 Sitsaro
 Sweet corn
 Celery
 Mushrooms
 Sweet corn
 Mushrooms Fruits, particularly "stone" fruits like:

Fruits, particularly "stone" fruits like:  Peaches

 Plums / Duhat
 Peaches
 Prunes / Raisins
 Plums / Duhat
 Mangoes
 Prunes / Raisins
 Apples
 Mangoes
 Peras
 Apples
 Watermelon
 Peras
 Cherries / Blackberries
 Watermelon
 Cherries / Blackberries -Dried fruits and fruit juice concentrate

-Dried fruits and fruit juice concentrate -Beans and lentils

-Beans and lentils Wheat and rye

Wheat and rye  Bread

 Cereals
 Bread
 Pasta
 Cereals
 Crackers
 Pasta
 Pizza
 Crackers
 Pizza Dairy products that contain lactose

Dairy products that contain lactose  Milk

 Soft cheese
 Milk
 Yogurt
 Soft cheese
 Ice cream
 Yogurt
 Custard / Pudding
 Ice cream
 Custard / Pudding -Nuts, including cashews and pistachios

-Nuts, including cashews and pistachios Sweeteners and artificial sweeteners

Sweeteners and artificial sweeteners  High fructose corn syrup

 Honey
 High fructose corn syrup
 Sorbitol / Xylitol / Maltitol / Mannitol
 Honey
 Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol
mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups) Drinks

Drinks  Alcohol
 Sports drinks
  Coconut water -Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs. List of high FODMAP foods to avoid

List of high FODMAP foods to avoid

Some vegetables

Some vegetables  Sibuyas / Dahon ng Sibuyas

 Garlic
 Sibuyas / Dahon ng Sibuyas
 Cabbage
 Garlic
 Broccoli
 Cabbage
 Cauliflower
 Broccoli
 Sitsaro
 Cauliflower
 Celery
 Sitsaro
 Sweet corn
 Celery
 Mushrooms
 Sweet corn
 Mushrooms Fruits, particularly "stone" fruits like:

Fruits, particularly "stone" fruits like:  Peaches

 Plums / Duhat
 Peaches
 Prunes / Raisins
 Plums / Duhat
 Mangoes
 Prunes / Raisins
 Apples
 Mangoes
 Peras
 Apples
 Watermelon
 Peras
 Cherries / Blackberries
 Watermelon
 Cherries / Blackberries -Dried fruits and fruit juice concentrate

-Dried fruits and fruit juice concentrate -Beans and lentils

-Beans and lentils Wheat and rye

Wheat and rye  Bread

 Cereals
 Bread
 Pasta
 Cereals
 Crackers
 Pasta
 Pizza
 Crackers
 Pizza Dairy products that contain lactose

Dairy products that contain lactose  Milk

 Soft cheese
 Milk
 Yogurt
 Soft cheese
 Ice cream
 Yogurt
 Custard / Pudding
 Ice cream
 Custard / Pudding -Nuts, including cashews and pistachios

-Nuts, including cashews and pistachios Sweeteners and artificial sweeteners

Sweeteners and artificial sweeteners  High fructose corn syrup

 Honey
 High fructose corn syrup
 Sorbitol / Xylitol / Maltitol / Mannitol
 Honey
 Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol
mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups) Drinks

Drinks  Alcohol
 Sports drinks
 Alcohol
 Coconut water
 Sports drinks
 Coconut water -Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.
List of high FODMAP foods to avoid Some vegetables

 Sibuyas / Dahon ng Sibuyas

 Garlic
Some vegetables
 Cabbage
 Sibuyas / Dahon ng Sibuyas  Broccoli
 Garlic  Cauliflower
 Cabbage  Sitsaro
 Broccoli  Celery
 Cauliflower  Sweet corn
 Sitsaro  Mushrooms
 Celery
Fruits, particularly "stone" fruits like:
 Sweet corn
 Mushrooms  Peaches
 Plums / Duhat
Fruits, particularly "stone" fruits like:
 Prunes / Raisins
 Peaches  Mangoes
 Plums / Duhat  Apples
 Prunes / Raisins  Peras
 Mangoes  Watermelon
 Apples  Cherries / Blackberries
 Peras
-Dried fruits and fruit juice concentrate
 Watermelon
 Cherries / Blackberries -Beans and lentils

-Dried fruits and fruit juice concentrate Wheat and rye

-Beans and lentils  Bread

 Cereals
Wheat and rye
 Pasta
 Bread  Crackers
 Cereals  Pizza
 Pasta
Dairy products that contain lactose
 Crackers
 Pizza  Milk
 Soft cheese
Dairy products that contain lactose
 Yogurt
 Milk  Ice cream
 Soft cheese  Custard / Pudding
 Yogurt
-Nuts, including cashews and pistachios
 Ice cream
 Custard / Pudding Sweeteners and artificial sweeteners

-Nuts, including cashews and pistachios  High fructose corn syrup

 Honey
Sweeteners and artificial sweeteners
 Sorbitol / Xylitol / Maltitol / Mannitol
 High fructose corn syrup  Isomalt (commonly found in sugar-free gum and
 Honey mints, and even cough syrups)
 Sorbitol / Xylitol / Maltitol / Mannitol
Drinks
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)  Alcohol
 Sports drinks
Drinks
 Coconut water
 Alcohol
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Sports drinks
may be high in FODMAPs.
 Coconut water
List of high FODMAP foods to avoid
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.

List of high FODMAP foods to avoid Some vegetables

  Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
  Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
  Mushrooms  Peaches
 Plums / Duhat
Fruits, particularly "stone" fruits like:
 Prunes / Raisins
 Peaches  Mangoes
 Plums / Duhat  Apples
 Prunes / Raisins  Peras
 Mangoes  Watermelon
 Apples  Cherries / Blackberries
 Peras
-Dried fruits and fruit juice concentrate
 Watermelon
 Cherries / Blackberries -Beans and lentils

-Dried fruits and fruit juice concentrate Wheat and rye

-Beans and lentils  Bread

 Cereals
Wheat and rye
 Pasta
 Bread  Crackers
 Cereals  Pizza
 Pasta
Dairy products that contain lactose
 Crackers
 Pizza  Milk
 Soft cheese
Dairy products that contain lactose
 Yogurt
 Milk  Ice cream
 Soft cheese  Custard / Pudding
 Yogurt
-Nuts, including cashews and pistachios
 Ice cream
 Custard / Pudding Sweeteners and artificial sweeteners

-Nuts, including cashews and pistachios  High fructose corn syrup

 Honey
Sweeteners and artificial sweeteners
 Sorbitol / Xylitol / Maltitol / Mannitol
 High fructose corn syrup  Isomalt (commonly found in sugar-free gum and
 Honey mints, and even cough syrups)
 Sorbitol / Xylitol / Maltitol / Mannitol
Drinks
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)  Alcohol
 Sports drinks
Drinks
 Coconut water
 Alcohol
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Sports drinks
may be high in FODMAPs.
 Coconut water
List of high FODMAP foods to avoid
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.

List of high FODMAP foods to avoid Some vegetables

 Sibuyas / Dahon ng Sibuyas

 Garlic
Some vegetables
 Cabbage
 Sibuyas / Dahon ng Sibuyas  Broccoli
 Garlic  Cauliflower
 Cabbage  Sitsaro
 Broccoli  Celery
 Cauliflower  Sweet corn
 Sitsaro  Mushrooms
 Celery
Fruits, particularly "stone" fruits like:
 Sweet corn
 Mushrooms  Peaches
 Plums / Duhat
Fruits, particularly "stone" fruits like:
  Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
  Watermelon -Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye  Cereals
 Pasta
 Bread
 Crackers
 Cereals
 Pizza
 Pasta
 Crackers Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose  Soft cheese
 Yogurt
 Milk
 Ice cream
 Soft cheese
 Custard / Pudding
 Yogurt
 Ice cream -Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners  Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 High fructose corn syrup
 Isomalt (commonly found in sugar-free gum and
 Honey
mints, and even cough syrups)
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum and Drinks
mints, and even cough syrups)
 Alcohol
Drinks  Sports drinks
 Coconut water
 Alcohol
 Sports drinks -Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water may be high in FODMAPs.

-Avoid breadcrumbs, marinades, and sauces/gravies that List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables  Garlic
 Cabbage
 Sibuyas / Dahon ng Sibuyas
 Broccoli
 Garlic
 Cauliflower
 Cabbage
 Sitsaro
 Broccoli
 Celery
 Cauliflower
 Sweet corn
 Sitsaro
 Mushrooms
 Celery
 Sweet corn Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:  Plums / Duhat
 Prunes / Raisins
 Peaches
 Mangoes
 Plums / Duhat
 Apples
 Prunes / Raisins
 Peras
 Mangoes
 Watermelon
 Apples
 Cherries / Blackberries
 Peras
 Watermelon -Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
Wheat and rye  Bread
 Cereals
 Bread
 Pasta
 Cereals
 Crackers
 Pasta
 Pizza
 Crackers
 Pizza Dairy products that contain lactose

Dairy products that contain lactose  Milk

 Soft cheese
 Milk
 Yogurt
 Soft cheese
 Ice cream
 Yogurt
 Custard / Pudding
 Ice cream
 Custard / Pudding -Nuts, including cashews and pistachios

-Nuts, including cashews and pistachios Sweeteners and artificial sweeteners

Sweeteners and artificial sweeteners  High fructose corn syrup

 Honey
 High fructose corn syrup
 Sorbitol / Xylitol / Maltitol / Mannitol
 Honey
 Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol
mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups) Drinks

Drinks  Alcohol
 Sports drinks
 Alcohol
 Coconut water
 Sports drinks
 Coconut water -Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs. List of high FODMAP foods to avoid

List of high FODMAP foods to avoid

Some vegetables

Some vegetables  Sibuyas / Dahon ng Sibuyas

 Garlic
 Sibuyas / Dahon ng Sibuyas
 Cabbage
 Garlic
 Broccoli
 Cabbage
 Cauliflower
 Broccoli
 Sitsaro
 Cauliflower
 Celery
 Sitsaro
 Sweet corn
 Celery
 Mushrooms
 Sweet corn
 Mushrooms Fruits, particularly "stone" fruits like:

Fruits, particularly "stone" fruits like:  Peaches

 Plums / Duhat
 Peaches
 Prunes / Raisins
 Plums / Duhat
 Mangoes
 Prunes / Raisins
 Apples
 Mangoes
 Peras
 Apples
 Watermelon
 Peras
 Cherries / Blackberries
 Watermelon
 Cherries / Blackberries -Dried fruits and fruit juice concentrate

-Dried fruits and fruit juice concentrate -Beans and lentils

-Beans and lentils Wheat and rye

Wheat and rye  Bread

 Cereals
  Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
  Milk  Yogurt
 Soft cheese  Ice cream
 Yogurt  Custard / Pudding
 Ice cream
-Nuts, including cashews and pistachios
 Custard / Pudding
Sweeteners and artificial sweeteners
-Nuts, including cashews and pistachios
 High fructose corn syrup
Sweeteners and artificial sweeteners
 Honey
 High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
List of high FODMAP foods to avoid
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

Some vegetables
 Garlic
 Sibuyas / Dahon ng Sibuyas  Cabbage
 Garlic  Broccoli
 Cabbage  Cauliflower
 Broccoli  Sitsaro
 Cauliflower  Celery
 Sitsaro  Sweet corn
 Celery  Mushrooms
 Sweet corn
Fruits, particularly "stone" fruits like:
 Mushrooms
 Peaches
Fruits, particularly "stone" fruits like:
 Plums / Duhat
 Peaches  Prunes / Raisins
 Plums / Duhat  Mangoes
 Prunes / Raisins  Apples
 Mangoes  Peras
 Apples  Watermelon
 Peras  Cherries / Blackberries
 Watermelon
-Dried fruits and fruit juice concentrate
 Cherries / Blackberries
-Beans and lentils
-Dried fruits and fruit juice concentrate
Wheat and rye
-Beans and lentils
 Bread
Wheat and rye
 Cereals
 Bread  Pasta
 Cereals  Crackers
 Pasta  Pizza
 Crackers
Dairy products that contain lactose
 Pizza
 Milk
Dairy products that contain lactose
 Soft cheese
 Milk  Yogurt
 Soft cheese  Ice cream
  Custard / Pudding Sweeteners and artificial sweeteners

-Nuts, including cashews and pistachios  High fructose corn syrup

 Honey
Sweeteners and artificial sweeteners
 Sorbitol / Xylitol / Maltitol / Mannitol
 High fructose corn syrup  Isomalt (commonly found in sugar-free gum and
 Honey mints, and even cough syrups)
 Sorbitol / Xylitol / Maltitol / Mannitol
Drinks
 Isomalt (commonly found in sugar-free gum and
mints, and even cough syrups)  Alcohol
 Sports drinks
Drinks
 Coconut water
 Alcohol
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Sports drinks
may be high in FODMAPs.
 Coconut water
List of high FODMAP foods to avoid
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.

List of high FODMAP foods to avoid Some vegetables

 Sibuyas / Dahon ng Sibuyas

 Garlic
Some vegetables
 Cabbage
 Sibuyas / Dahon ng Sibuyas  Broccoli
 Garlic  Cauliflower
 Cabbage  Sitsaro
 Broccoli  Celery
 Cauliflower  Sweet corn
 Sitsaro  Mushrooms
 Celery
Fruits, particularly "stone" fruits like:
 Sweet corn
 Mushrooms  Peaches
 Plums / Duhat
Fruits, particularly "stone" fruits like:
 Prunes / Raisins
 Peaches  Mangoes
 Plums / Duhat  Apples
 Prunes / Raisins  Peras
 Mangoes  Watermelon
 Apples  Cherries / Blackberries
 Peras
-Dried fruits and fruit juice concentrate
 Watermelon
 Cherries / Blackberries -Beans and lentils

-Dried fruits and fruit juice concentrate Wheat and rye

-Beans and lentils  Bread

 Cereals
Wheat and rye
 Pasta
 Bread  Crackers
 Cereals  Pizza
 Pasta
Dairy products that contain lactose
 Crackers
 Pizza  Milk
 Soft cheese
Dairy products that contain lactose
 Yogurt
 Milk  Ice cream
 Soft cheese  Custard / Pudding
 Yogurt
-Nuts, including cashews and pistachios
 Ice cream
 Custard / Pudding Sweeteners and artificial sweeteners

-Nuts, including cashews and pistachios

  High fructose corn syrup  Sorbitol / Xylitol / Maltitol / Mannitol
 Honey  Isomalt (commonly found in sugar-free gum and
 Sorbitol / Xylitol / Maltitol / Mannitol mints, and even cough syrups)
 Isomalt (commonly found in sugar-free gum and
Drinks
mints, and even cough syrups)
 Alcohol
Drinks
 Sports drinks
 Alcohol  Coconut water
 Sports drinks
-Avoid breadcrumbs, marinades, and sauces/gravies that
 Coconut water
may be high in FODMAPs.
-Avoid breadcrumbs, marinades, and sauces/gravies that
may be high in FODMAPs.

List of high FODMAP foods to avoid

Some vegetables

 Sibuyas / Dahon ng Sibuyas

 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms

Fruits, particularly "stone" fruits like:

 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries

-Dried fruits and fruit juice concentrate

-Beans and lentils

Wheat and rye

 Bread
 Cereals
 Pasta
 Crackers
 Pizza

Dairy products that contain lactose

 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding

-Nuts, including cashews and pistachios

Sweeteners and artificial sweeteners

 High fructose corn syrup

 Honey