On this page you can find a list of low FODMAP foods that have been tested and considered safe for the Elimination stage of the Low FODMAP diet. Despite being rated as ‘green’ foods, some must be considered green only in certain quantities. Portion control plays a crucial role on the Low FODMAP diet.
Clicking on the image below will enable you to download the Lofofoodie Low FODMAP foods “Cheat Sheet”. This cheat sheet provides a basic overview of foods that are the ‘safest’ go-to foods on the elimination diet. This is a handy cheat sheet to have on your fridge or in your bag.
Further down the page is a more detailed list of the foods that are considered Low in FODMAPs and also includes recommended portions.
Lofofoodie highly recommends purchasing the Monash Low FODMAP smartphone app. The Low FODMAP diet is constantly evolving and foods are being tested and re-tested on-going. 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.
The table below contains a list of low FODMAP foods that have been tested and considered safe for the Elimination stage of the Low FODMAP diet. This is a compilation of the foods that have been tested at the time of publishing and can be used as a reference point when navigating your way through the Low FODMAP diet.
Complete Low FODMAP Foods List
| VEGETABLES & LEGUMES Alfalfa Bamboo shoots Bean sprouts Beetroot, canned and pickled Bok choy / pak choi Broccoli, whole – 1 cup Broccoli, heads only – 1 cup Broccoli, stalks only – 1/2 cup Brussel sprouts – 1 serving of 2 sprouts Butternut squash – 1/4 cup Cabbage, common and red up to 1 cup Callaloo Carrots Celeriac Celery – less than 5cm of stalk Chicory leaves Chick peas – 1/4 cup Chilli – if tolerable Chives Cho cho – 1/2 cup diced Choy sum Collard greens Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob Courgette Cucumber Eggplant / aubergine Fennel Green beans Green pepper / green bell pepper / green capsicum Ginger Kale Karela Leek leaves | Lentils – in small amounts Lettuce: Butter lettuce Iceberg lettuce Radicchio lettuce Red coral lettuce Rocket lettuce Marrow Okra Olives Parsnip Peas, snow – 5 pods Pickled gherkins Pickled onions, large Potato Pumpkin Pumpkin, canned – 1/4 cup, 2.2 oz Radish Red peppers / red bell pepper / red capsicum Scallions / spring onions (green part) Seaweed / nori Silverbeet / chard Spaghetti squash Spinach, baby Squash Sun-dried tomatoes – 4 pieces Swede Swiss chard Sweet potato – 1/2 cup Tomato – canned, cherry, common, roma Turnip Water chestnuts Yam Zucchini |
| FRUIT Ackee Bananas, unripe Bilberries Blueberries Breadfruit Carambola Cantaloupe Cranberry – 1 tbsp Clementine Dragon fruit Lingonberries Grapes Guava, ripe Honeydew and Galia melons Kiwifruit | Lemon including lemon juice Lime including lime juice Mandarin Orange Passion fruit Paw paw Papaya Pineapple Plantain, peeled Raspberry Rhubarb Strawberry Tamarind Tangelo |
| MEATS, SUBSTITUTES Beef Chicken Kangaroo Lamb Pork Prosciutto Quorn, mince Turkey Cold cuts / deli meat / cold meats such as ham and turkey breast Processed meat – check ingredients | |
| FISH AND SEAFOOD Canned tuna Fresh fish e.g. Cod Haddock Plaice Salmon Trout Tuna | Seafood (ensuring nothing else is added) e.g. Crab Lobster Mussels Oysters Prawns Shrimp |
| CEREALS, GRAINS, NUTS, PASTA, CAKES Wheat free breads Gluten free breads Bread: Corn bread Oat bread Rice bread Spelt sourdough bread Potato flour bread Wheat free or gluten free pasta Bread, wheat – 1 slice Almonds – max of 15 Biscuit, savoury Biscuit, shortbread – 1 only Brazil nuts Bulgur / bourghal – 1/4 cup cooked, 44g serving Buckwheat Buckwheat flour Buckwheat noodles Brown rice / whole grain rice Chestnuts Chips, plain / potato crisps, plain Cornflour / maize Crispbread Corncakes Cornflakes – 1/2 cup Coconut – milk, cream, flesh Corn tortillas, 3 tortillas Crackers, plain Hazelnuts – max of 15 Macadamia nuts Millet Mixed nuts Oatmeal, 1/2 cup | Oats Oatcakes Peanuts Pecans – max of 15 Pine nuts – max of 15 Polenta Popcorn Porridge and oat based cereals Potato flour Pretzels Quinoa Pasta, wheat – up to 1/2 cup cooked Rice: Basmati rice Brown rice Rice noodles White rice Rice bran Rice cakes Rice crackers Rice flakes Rice flour Rice Krispies Seeds: Chia seeds Egusi seeds Poppy seeds Pumpkin seeds Sesame seeds Sunflower seeds Starch, maize, potato and tapioca Sorghum Tortilla chips / corn chips Walnuts |
| CONDIMENTS, DIPS, SWEETS, SWEETENERS, SPREADS Aspartame Acesulfame K Barbecue sauce – check label carefully Capers in vinegar Capers, salted Chocolate: Dark chocolate Milk chocolate – 3 squares White chocolate – 3 squares Chutney, 1 tablespoon Fish sauce Golden syrup Glucose Jam / jelly, strawberry Ketchup (USA) – 1 sachet Maple syrup Marmalade Marmite Mayonnaise – ensuring no garlic or onion in ingredients Miso paste Mustard | Oyster sauce Pesto sauce – less than 1 tbsp Peanut butter Rice malt syrup Saccharine Shrimp paste Soy sauce Stevia Sweet and sour sauce Sucralose Sugar – also called sucrose Tamarind paste Tomato sauce (outside USA) – 2 sachets, 13g Vegemite Vinegars: Apple cider vinegar, 2 tbsp Balsamic vinegar, 2 tbsp Rice wine vinegar Wasabi Worcestershire sauce – has onion and garlic but very very low amount making it low FODMAP |
| DRINKS Alcohol – is an irritant to the gut, limited intake advised: Beer – limited to one drink Clear spirits such as Vodka Gin Whiskey Wine – limited to one drink Coffee: Espresso coffee, regular or decaffeinated, black Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk Instant coffee, regular or decaffeinated, black Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk Drinking chocolate powder Fruit juice, 125ml and safe fruits only Kvass Lemonade – in low quantities Malted chocolate powder e.g. Milo, Horlicks – 3 tsp | Protein powders: Egg protein Pea protein – up to 20g Rice protein Sacha Inchi protein Whey protein isolate Soya milk made with soy protein Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants ‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation Tea: Black tea, weak e.g. PG Tips Chai tea, weak Fruit and herbal tea, weak – ensure no apple added Green tea Peppermint tea White tea Water |
| COOKING INGREDIENTS, HERBS, SPICES Herbs: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme Spices: All spice, Black pepper, Cardamon, Chilli powder (check ingredients, sometimes has garlic added), Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric Oils: Avocado oil, Canola oil, Coconut oil, Olive oil, Peanut oil, Rice bran oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil Garlic infused oil – see recipe page Onion infused oil – see recipe page Asafoetida powder – great onion substitute Baking powder | Baking soda Cacao powder Cocoa powder Cream, 1/2 cup Gelatine Ghee Icing sugar Lard Salt Soybean oil |
| DAIRY Butter Cheese: Brie Camembert Cheddar Cottage Feta Goat / chevre Mozzarella Parmesan Ricotta – 2 tablespoons Swiss Dairy free chocolate pudding Eggs Margarine | Milk: Almond milk Hemp milk Lactose free milk Oat milk – 30 ml, enough for cereal Rice milk – upto 200ml per sitting Sorbet Soy protein (avoid soya beans) Swiss cheese Tempeh Tofu – drained and firm varieties Whipped cream Yoghurt, lactose free Yoghurt, Greek, in small amounts Yoghurt, goats |