THE ULTIMATE LOW FODMAPs FOOD & SHOPPING LIST

Serving sizes are per meal/sitting (not per day). Sizes are dry/raw unless otherwise specified. No amount specified = "free to eat". 

FRUIT VEGETABLES DAIRY & ALTERNATIVES SWEETS & SNACKS

Avocado (1/8 medium avocado) Alfalfa *Most cheese is fine if less than 1g Chocolate, dark, 85+% cocoa (5
Banana (1 unripe/slightly green) Artichoke hearts, canned (1/8 cup) of sugar/lactose per serve  squares or 30g)
Blueberries (20 blueberries) Arugula/Rocket Cheese- all except cream cheese, Chocolate, milk or white (1 fun-
Breadfruit (1/2 fruit) Asian & Collard greens (1/2 cup, 2 slices or 2 wedges) sIze bar or 15g)
Cantaloupe/Rockmelon (1/2 cup) Aubergine/Eggplant (1/2 cup)  Cheese, cottage & ricotta (4 tbsp) Corn chips (1 small pack or 50g)
Carambola/Star Fruit  (1 Bamboo shoots Coconut milk/cream (1/2 cup) Cookies/biscuits (2 plain)
medium) Beans, green (12 beans) Cream, whipped (1/2 cup) Cookies/biscuits (1 shortbread)
Coconut (1/2 cup) Beansprouts Yogurt- Lactose-free & Goat's milk Crackers (5 plain saltine)
Cumquats/Kumquats (4 pieces)  Beetroot (2 slices) (1 tub) Dried bananas (10 chips)
Dragon fruit (1 medium) Bell peppers/Capsicum (1/2 cup)  Milk- Lactose-free, Goat's, Almond, Golden syrup (1/2 tbsp)
Durian (2 segments) Broccoli heads, not stalk (1 cup) Hemp, Rice, Soy (1 cup) Jaggery (1/2 tbsp)
Grapes, all types (1 cup) Brussels sprouts (2 sprouts) Milk- condensed (1 tbsp) Jello/jelly (1/2 packet or 250ml)
Guava- ripe (1 medium)  Cabbage (1 cup - not savoy) Ice-cream, Lactose-free (1/2 cup) Maple syrup (1 tbsp)
Honeydew melon (1/2 cup)  Carrots (1 medium) Potato chips/crisps (plain, salted 1
Kiwi fruit (2 small) Celery (5 cm stalk) MEAT, FISH, EGGS, small packet, 30g)
Celeriac (1/2 medium piece) Pretzels (1/2 cup)
TOFU & LEGUMES
Lemons & Limes
(1 medium) Champignons, canned (1/2 cup) Popcorn (7 cups)
Longan (5 longans) Chard/Silverbeet (1 cup) *Canned in fluid reduces FODMAPs Rice cakes/crispbread (2 plain)
Mandarin & Clementine (1 Chicory leaves (1/2 cup) Any unprocessed meat, fish or eggs Rice crackers (20 plain)
medium) Chicory/Endive/Witlof (4 leaves) (without high FODMAP  Rice malt syrup (1 tbsp)
Mangosteen (1 medium) Chilli, red or green (11 cm long) ingredients like onion or garlic). Sugar- all types (1 tbsp)
Oranges (1 medium) Courgette/Zucchini (1/2 cup) Dahl- chana & urid (1/2 cup) Sweeteners- Equal, Stevia &
Passionfruit (1 whole) Cucumber (1/2 cup) Chickpeas, butter and garbanzo Splenda (2 sachets)
Paw paw (1 cup)  Edamame beans (1 cup) beans- canned & rinsed (1/4 cup) Treacle (1/2 tbsp)
Pineapple (1 cup) Endive (4 leaves)
Flour Lentils- canned & rinsed (1/2 cup)
SAUCES
Plantain (1 medium) Fennel bulb or leaves (1/2 cup) Lentils- red & green, boiled (1/4 cup) Sweets&&CONDIMENTS
Snacks
Pomegranate (1/4 cup seeds) Galangal (3.5 cm piece) Lima & mung beans (1/4 cup) BBQ sauce (1 tbsp)
Prickly pear (1 medium) Ginger (1 tsp) Quorn (75 g) Capers (1 tbsp)
Rambutan (2 rambutans) Kale  Tempeh (100 g) Chutney (1 tbsp)
Raspberries & strawberries (10 Leek leaves (1/2 cup) Tofu- firm not silken (2/3 cup) Aubergine/Eggplant dip (2 tbsp)
berries) Lettuce- all types (1 cup) 
Mayonnaise 
Rhubarb (1 cup)  Mushrooms, oyster (1 cup) NUTS&&Snacks
Sweets SEEDS Mint sauce & jelly (1 tbsp)
Tamarind (4 pieces) Okra (6 pods)
Almonds, Brazil nuts, hazelnuts, Miso paste (2 sachets)
Olives, green or black (15 small)
Mustard (1 tbsp) 
CEREALS&&Snacks GRAINS
pecans & walnuts (<10 pieces)
Parsnips (1/2 cup)
Sweets Pickles/Gherkins in vinegar (5
Chestnuts (20 boiled or 10 roasted) Pesto sauce (1/2 tbsp)
Macadamias (20 nuts) Shrimp Paste (2 tsp)
Bran, Oats & Rice (2 tbsp) pieces)
Peanuts (32 nuts) Soy, fish & oyster sauce (2 tbsp)
Buckwheat groats (3/4 cup) Potato- regular
Pinenuts (1 tbsp) Sweet & Sour Sauce (2 tbsp)
Cereal, Gluten-free without Potato- sweet potato (1/2 cup)
Seeds- chia, egusi, poppy, pumpkin Tahini (1 tbsp)
honey/dried fruit (1 cup) Pumpkin - not butternut/squash
sesame & sunflower (2 tbsp) Tamarind paste (1/2 tbsp)
Corn flakes (1/2 cup) (1/2 cup)
LSA- Linseed, Sunflower & Almond Tomato sauce (2 sachets or 13g)
Millet (1 cup cooked) Radish (2 radish)
mix (1 tbsp) Tomato paste (2 tbsp)
Noodles, rice stick & brown rice Sauerkraut, white (1 tbsp)
Vanilla essence (1 tbsp)
vermicelli (1 cup cooked)
DRINKS
Sauerkraut, red (1/2 cup)
Vinegar- apple cider, balsamic, 
Noodles, soba (1/3 cup) Scallion/Spring onion (green Sweets & Snacks rice wine (2 tbsp)
Oats (1/2 cup) leaves at top only) Beer (1 can or 375ml) Wasabi (1 tsp)
Oats, quick (1/4 cup dry) Seaweed/nori (2 sheets) Drinking chocolate, cocoa, cacao Worcestershire sauce (2 tbsp)
Pasta (1/2 cup cooked) Snow peas/Mangetout (5 pods) but not carob (2 big tsp)
Pasta, Gluten-free (1 cup cooked) Spinach (1 cup)  Coconut water (1/2 cup or 100ml) SPREADS
Sweets & Snacks
Polenta (1 cup cooked) Sprouts (1/2 cup) Coffee- black & espresso (2 shots)
Puffed amaranth (1/4 cup) Sweet corn (1/2 cob max) Butter & margarine
Juice- cranberry & tomato (200ml)
Quinoa, all types (1 cup cooked) Tomatoes- regular Marmalade- no high FODMAP
Juice- fresh orange (1/2 cup)
Rice, all types (1 cup cooked) Tomatoes, canned (1/2 cup) fruits (2 tbsp)
Spirits- gin, vodka & whiskey (30ml)
Weetbix, oatBread
cereal biscuit (2 Tomatoes, cherry (4 cherries) Strong Tea- green, peppermint &
Peanut butter/PB2 (2 tbsp)
biscuits) Tomatoes, Roma (1 small) Quince paste (1/2 tbsp)
white (not dairy) (1 mug or 250ml)
Tomatoes, sundried (2 pieces) Strawberry jam (2 tbsp)
Weak Tea- black, chai & dandelion
FLOUR
Bread 
Sweets & Snacks Turnip (1 cup) on water (1 mug or 250ml)
Vegemite/Marmite (1 tsp)
Water chestnuts (1/2 cup)
Almond meal (1/4 cup) Yam (1 cup) 
Wine- red & white (1 glass or
150ml)
FATS&&Snacks
Sweets OILS
Buckwheat flour (2/3 cup) Yellow squash (1 cup) All fats and oils. Including garlic
Corn/maize flour/starch (2/3 cup)
BREADS HERBS&& Snacks
Sweets SPICES & onion infused oil, avocado oil,
Millet flour (2/3 cup)
Potato flour/starch (2/3 cup)
  Sweets & Snacks All herbs & spices, fresh & dried coconut oil & peanut oil.
Gluten-free bread, no high
Quinoa flour (2/3 cup) Fats & Oils 
FODMAP ingredients (2 slices) except garlic, onion or chicory
Sorghum flour (2/3 cup) Millet bread (2 slices) (usually 1 tsp, check Monash app)
Tapioca flour/starch (2/3 cup) Sourdough bread, 100% spelt Salt & Pepper For more information on the
Teff flour (2/3 cup) or wheat  (2 slices) Spice mixes (no garlic or onion) Low FODMAP Diet, visit
Yam flour (2/3 cup)  Corn tortillas (2 pieces) Stock without garlic or onion www.DietvsDisease.org