Food sensitivities or intolerances can be extremely painful, uncomfortable, and inconvenient to deal with. Common symptoms can include nausea, vomiting, bloating or gas, abdominal pain, constipation, and/or diarrhea. In some cases, a Low Fodmap diet can be the most effective way to combat these sensitivities by reducing or eliminating foods containing these types of carbohydrates.
Foods Suitable for a Low FODMAP Diet
| Fruit | Vegetables | Grain Foods | Milk Products | Other |
|---|---|---|---|---|
| Fruit banana, blueberry, boysenberry, cantaloupe, cranberry, durian, grape, grapefruit, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, passionfruit, pawpaw, raspberry, rhubarb, rockmelon, star anise, strawberry, tangelo Note: If the fruit is dried, eat in small quantities | Vegetables Alfalfa, bamboo shoots, bean shoots, bok choy, carrot, celery, choko, choy sum, eggplant, endive, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, red capsicum (bell pepper), silverbeet, spinach, squash, swede, sweet potato, taro, tomato, turnip, yam, zucchini | Cereals | Milk *Lactose-free milk, *oat milk, *rice milk, *soy milk *Check for additives | Tofu |
| Herbs Basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme | Bread 100% spelt bread | Cheeses Hard cheese, and brie and camembert | Sweeteners Sugar* (sucrose), glucose, artificial sweeteners not ending in ‘-ol’ | |
| Rice | Yogurt Lactose-free varieties | Honey Substitutes Golden Syrup*. Maple Syrup*, Molasses, treacle *small quantities | ||
| Oats | Ice-Cream Substitutes Gelati, sorbet | |||
| Polenta | Butter Substitutes Olive oil | |||
| Other Arrowroot, millet, psyllium, quinoa, sorgum, tapioca |
Eliminate Foods Containing FODMAPs
| Excess Fructose | Lactose | Fructans | Galactans | Polyols |
|---|---|---|---|---|
| Fruit Apples, mango, nashi, pear, tinned fruit in natural juice, watermelon | Milk Milk from cows, goats, or sheets, custard, ice cream, yogurt | Vegetables Artichoke, asparagus, beetroot, broccoli, Brussel sprouts, cabbage, fennel, garlic, leek, okra, onion (all), shallots, spring onion | Legumes Baked beans, chickpeas, kidney beans, lentils, soybeans | Fruit Apple, apricot, avocado, blackberry, cherry, longon, lychee, rashi, nectarine, peach, pear, plum, prune, watermelon |
| Sweeteners | Cheeses Soft, unripened cheeses, cottage, cream, mascarpone, ricotta | Cereals Wheat and rye, in large amounts of egg bread, crackers, cookies, couscous, pasta | Vegetables Cauliflower, green capsicum (bell pepper), mushroom, sweet corn | |
| Fructose, high fructose, corn syrup | Fruit Custard apple, persimmon, watermelon | Sweeteners Sorbitol (420), Mannitol (421), Isomalt (953), Maltitol (965, Xylitol (967) | ||
| Large total fructose dose Concentrated fruit sources, large serves of fruit, dried fruit, fruit juice | Miscellaneous Chicory, dandelion, insulin pistachio | |||
| Honey Corn syrup, fruisana |
