FODMAP / IBS Listing

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Vegetables and Legumes

Low FODMAP (Good)

High FODMAP (Bad)

Alfalfa
Bamboo shoots
Bean sprouts
Bok choy / pak choi
Broccoli – 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
Choy sum
Collard greens
Corn / sweet corn – if tolerable & 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
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

Garlic – avoid entirely if possible
Onions – avoid entirely if possible
Artichoke
Asparagus
Baked beans
Beetroot
Black beans
Black eyed peas
Broad beans
Butter beans
Cassava
Cauliflower
Celery – greater than 5cm of stalk
Cho cho
Choko
Falafel
Haricot beans
Kidney beans
Lima beans
Leek bulb
Mange Tout
Mung beans
Mushrooms
Peas, sugar snap
Red kidney beans
Savoy Cabbage
Soy beans / soya beans
Split peas
Scallions / spring onions (bulb / white part)
Shallots
Taro

Fruit – fruits can contain high fructose

Low FODMAP (Good)

High FODMAP (Bad)

Ackee
Bananas
Blueberries
Breadfruit
Carambola
Cantaloupe
Cranberry
Clementine
Dragon fruit
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

Apples
Apricots
Avocado
Blackberries
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
Sultanas
Tamarillo
Tinned fruit in apple / pear juice
Watermelon

Meats, Poultry and Meat Substitutes

Low FODMAP (Good)

High FODMAP (Bad)

Beef
Chicken
Kangaroo
Lamb
Pork
Prosciutto
Quorn, mince
Turkey
Cold cuts / deli meat / cold meats such as ham and turkey breast

Chorizo
Sausages
Processed meat – check ingredients

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

Low FODMAP (Good)

High FODMAP (Bad)

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

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
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

Low FODMAP (Good)

High FODMAP (Bad)

Aspartame
Acesulfame K
Barbecue sauce
Capers in vinegar
Capers, salted
Chocolate:
 »Dark chocolate
 »Milk chocolate – 3 squares
 »White chocolate – 3 squares
Chutney, 1 tablespoon
Fish sauce
Garlic infused oil
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

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

Low FODMAP (Good)

High FODMAP (Bad)

Please check lables for high FODMAP items.

The follow items may be hiding in yoghurts, snack bars etc:
 »FOS – fructooligosaccharides
 »Inulin
 »Oligofructose

Drinks

Low FODMAP (Good)

High FODMAP (Bad)

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
Cordial, with no fruit juice added
Drinking chocolate powder
Espresso, regular, black
Fruit juice, 125ml and safe fruits only
Lemonade – in low quantities
Malted chocolate powder e.g. Milo, Horlicks – 3 tsp
Protein supplement
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

Alcohol – is an irritant to the gut, limited intake advised:
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
Orange juice in quantities over 100ml
Rum
Sodas containing High Fructose Corn Syrup (HFCS)
Soy milk made with soy beans
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

Dairy Foods

Low FODMAP (Good)

High FODMAP (Bad)

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

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 – including greek yogurt

Cooking Ingredients

Low FODMAP (Good)

High FODMAP (Bad)

Herbs:
 »Basil
 »Cilantro
 »Coriander
 »Curry leaves
 »Fenugreek
 »Gotukala
 »Lemongrass
 »Mint
 »Oregano
 »Pandan
 »Parsley
 »Rampa
 »Rosemary
 »Tarragon
 »Thyme
Spices:
 »All spice
 »Black pepper
 »Cardamon
 »Chilli powder
 »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
 »Sunflower oil
 »Vegetable oil
Asafoetida powder – great onion substitute (may contain wheat)
Baking powder
Baking soda
Cacao powder
Cocoa powder
Cream, 1/2 cup
Gelatine
Ghee
Icing sugar
Lard
Salt

Carob powder

Fish and Seafood - Selected and minimal

Low FODMAP (Good)

High FODMAP (Bad)

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

Regarding Gout - try to avoid the following types of seafood, which are higher in purines than others:
Anchovies
Herring
Haddock
Mackerel
Mussels
Processed seafood – check ingredients e.g.
 »Crab / Surimi salad mix
 »Seafood mix
Sardines
Scallops
Trout
Tuna

Gout diet: What's allowed, what's not

Definition
Gout, a painful form of arthritis, occurs when high levels of uric acid in the blood cause crystals to form and accumulate around a joint.

Uric acid is produced when the body breaks down a chemical called purine. Purine occurs naturally in your body, but it's also found in certain foods. Uric acid is eliminated from the body in urine.

A gout diet may help decrease uric acid levels in the blood. While a gout diet is not a cure, it may lower the risk of recurring painful gout attacks and slow the progression of joint damage. Medication also is needed to manage pain and to lower levels of uric acid.

Purpose
A little history - Gout has been associated for centuries with overindulgence in meats, seafood and alcohol. The condition was, in fact, considered a disease of the wealthiest people — those who could afford such eating habits. And long before the cause of gout was understood, doctors had observed some benefit of a restricted diet on gout management.

For many years, treatment for gout focused on eliminating all foods that had moderate to high amounts of purine. The list of foods to avoid was long, which made the diet difficult to follow.

Current understanding - More recent research on gout has created a clearer picture of the role of diet in disease management. Some foods should be avoided, but not all foods with purines should be eliminated. And some foods should be included in your diet to control uric acid levels.

The purpose of a gout diet today is to address all factors related to disease risk and management. Above all, the goals are a healthy weight and healthy eating — a message that applies to lowering the risk of many diseases.

Diet details
The general principles of a gout diet are essentially the same as recommendations for a balanced, healthy diet:

Weight loss. Being overweight increases the risk of developing gout, and losing weight lowers the risk of gout. Research suggests that reducing the number of calories and losing weight — even without a purine-restricted diet — lowers uric acid levels and reduces the number of gout attacks. Losing weight also lessens the overall stress on joints.

Complex carbs. Eat more fruits, vegetables and whole grains, which provide complex carbohydrates. Avoid foods such as white bread, cakes, candy, sugar-sweetened beverages and products with high-fructose corn syrup.

Water. Keep yourself hydrated by drinking water. An increase in water consumption has been linked to fewer gout attacks. Aim for eight to 16 glasses of fluids a day with at least half of that as water. A glass is 8 ounces (237 milliliters). Talk to your doctor about appropriate fluid intake goals for you.

Fats. Cut back on saturated fats from red meats, fatty poultry and high-fat dairy products.

Proteins. Limit daily proteins from lean meat, fish and poultry to 4 to 6 ounces (113 to 170 grams). Add protein to your diet with low-fat or fat-free dairy products, such as low-fat yogurt or skim milk, which are associated with reduced uric acid levels.

Recommendations for specific foods or supplements include the following:

High-purine vegetables. Studies have shown that vegetables high in purines do not increase the risk of gout or recurring gout attacks. A healthy diet based on lots of fruits and vegetables can include high-purine vegetables, such as asparagus, spinach, peas, cauliflower or mushrooms. You can also eat beans or lentils, which are moderately high in purines but are also a good source of protein.

Organ and glandular meats. Avoid meats such as liver, kidney and sweetbreads, which have high purine levels and contribute to high blood levels of uric acid.

Selected seafood. Avoid the following types of seafood, which are higher in purines than others: anchovies, herring, sardines, mussels, scallops, trout, haddock, mackerel and tuna.

Alcohol. The metabolism of alcohol in your body is thought to increase uric acid production, and alcohol contributes to dehydration. Beer is associated with an increased risk of gout and recurring attacks, as are distilled liquors to some extent. The effect of wine is not as well-understood. If you drink alcohol, talk to your doctor about what is appropriate for you.

Vitamin C. Vitamin C may help lower uric acid levels. Talk to your doctor about whether a 500-milligram vitamin C supplement fits into your diet and medication plan.

Coffee. Some research suggests that moderate coffee consumption may be associated with a reduced risk of gout, particularly with regular caffeinated coffee. Drinking coffee may not be appropriate for other medical conditions. Talk to your doctor about how much coffee is right for you.

Cherries. There is some evidence that eating cherries is associated with a reduced risk of gout attacks.

A sample menu - Here's a look at what you might eat during a typical day on a gout diet:

Breakfast - Whole-grain, unsweetened cereal with skim or low-fat milk 1 cup fresh strawberries Coffee Water

Lunch - Roasted chicken breast slices (2 ounces) on a whole-grain roll with mustard Mixed green salad with balsamic vinegar and olive oil dressing Skim or low-fat milk Water

Afternoon snack - 1 cup fresh cherries Water

Dinner - Roasted salmon (3-4 ounces) Roasted or steamed green beans 1/2 cup whole-grain pasta with olive oil and lemon pepper Water Low-fat yogurt 1 cup fresh melon Caffeine-free beverage, such as herbal tea