LIGS

Low FODMAP Diet

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

FruitVegetablesGrain FoodsMilk ProductsOther
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
CerealsMilk
*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’
RiceYogurt
Lactose-free varieties
Honey Substitutes
Golden Syrup*. Maple Syrup*, Molasses, treacle
*small quantities
OatsIce-Cream Substitutes
Gelati, sorbet
PolentaButter 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
SweetenersCheeses
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 syrupFruit
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