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High Fodmap Foods

Below are a list of foods that should be avoided during the Low Fodmap Elimination stage.  What makes the Low FODMAP diet so complex is that each individual is different and can have reactions to different foods.  So for example, if you find you can tolerate lactose then, say, milk is not a restricted food for you personally.

Lofofoodie highly recommends purchasing the Monash Low FODMAP app.  The Low FODMAP diet is constantly evolving and foods are being tested and re-tested constantly.  The Monash app allows you to keep up with these changes. We also advise against undertaking this programme without the help of a trained Low Fodmap dietitian that tailor your Low Fodmap plan to your individual needs.

High Fodmap Foods List

VEGETABLES & LEGUMES

Garlic – avoid entirely if possible
Includes garlic salt, garlic powder
Onions – avoid entirely if possible
Includes onion powder, small pickled onions
Try Hing / Asafoetida powder or garlic oil to substitute
Artichoke
Asparagus
Baked beans
Bananas, ripe
Beetroot, fresh
Black beans
Black eyed peas
Broad beans
Butter beans
Cassava
Cauliflower
Celery – greater than 5cm of stalk
Choko
Falafel



Fermented cabbage e.g. sauerkraut
Haricot beans
Kidney beans
Lima beans
Leek bulb
Mange Tout
Mixed vegetables
Mung beans
Mushrooms
Peas, sugar snap
Pickled vegetables
Red kidney beans
Savoy Cabbage
Soy beans / soya beans
Split peas
Scallions / spring onions (bulb / white part)
Shallots
Taro
FRUIT

Apples
Apricots
Avocado
Blackberries
Blackcurrants
Boysenberry
Cherries
Currants
Custard apple
Dates
Feijoa
Figs
Goji berries
Grapefruit
Guava, unripe
Lychee


Mango
Nectarines
Paw paw, dried
Peaches
Pears
Persimmon
Pineapple, dried
Plums
Pomegranate
Prunes
Raisins
Sea buckthorns
Sultanas
Tamarillo
Tinned fruit in apple / pear juice
Watermelon
MEATS, SUBSTITUTES

Chorizo
Sausages
Cold cuts that include lactose






CEREALS, GRAINS, BREADS, BISCUITS, PASTA, NUTS AND CAKES


Wheat containing products such as (be sure to check labels):
Biscuits including chocolate chip biscuits
Bread, wheat – over 1 slice
Breadcrumbs
Cakes
Cereal bar, wheat based
Croissants
Crumpets
Egg noodles
Muffins
Pastries
Pasta, wheat over 1/2 cup cooked
Udon noodles
Wheat bran
Wheat cereals
Wheat flour
Wheat noodles
Wheat rolls
Wheatgerm



ALSO:
Almond meal
Amaranth flour
Barley including flour
Bran cereals
Bread:
Granary bread
Multigrain bread
Naan
Oatmeal bread
Pumpernickel bread
Roti
Sourdough with kamut
Cashews
Cous cous
Einkorn flour
Freekeh
Gnocchi
Granola bar
Muesli cereal
Muesli bar
Pistachios
Rye
Rye crispbread
Semolina
Spelt flour
CONDIMENTS, DIPS, SWEETS, SWEETENERS AND SPREADS


Agave
Caviar dip
Fructose
Fruit bar
Gravy, if it contains onion
High fructose corn syrup (HFCS)
Hummus / houmous
Honey
Jam, mixed berries
Jam, strawberry, if contains HFCS
Pesto sauce
Quince paste




Relish / vegetable pickle
Stock cubes
Sugar free sweets containing polyols – usually ending in -ol or isomalt
Sweeteners:
Inulin
Isomalt
Maltitol
Mannitol
Sorbitol
Xylitol
Tahini paste
Tzatziki dip
PREBIOTIC FOODS

FOS – fructooligosaccharides
Inulin
Oligofructose
DRINKS

Beer – if drinking more than one bottle
Coconut water
Cordial, apple and raspberry with 50-100% real juice
Cordial, orange with 25-50% real juice
Fruit and herbal teas with apple added
Fruit juices in large quantities
Fruit juices made of apple, pear, mango
Kombucha
Orange juice in quantities over 100ml
Rum
Sodas containing High Fructose Corn Syrup (HFCS)
Soy milk made with soy beans – commonly found in USA
Sports drinks


Tea:
Black tea with added soy milk
Chai tea, strong
Dandelion tea, strong
Fennel tea
Chamomile tea
Herbal tea, strong
Oolong tea
Wine – if drinking more than one glass
Whey protein, concentrate unless lactose free
Whey protein, hydrolyzed unless lactose free
DAIRY

Buttermilk
Cheese, cream
Cheese, Halmoumi
Cheese, ricotta
Cream
Custard
Gelato
Ice cream
Kefir


Milk:
Cow milk
Goat milk
Evaporated milk
Sheep’s milk
Sour cream
Yoghurt