Transcription of Low FODMAP Food Chart - Functional Medicine University
1 Low FODMAP food FODMAPHigh FODMAPV egetables and LegumesBamboo shootsBean sproutsBroccoliCabbage, common and redCarrotsCelery (less than 5cm stalk)Chick peas (1/4 cup max)Corn (1/2 cob max)CourgeteCucumberEggplantGreen beansGreen pepperKaleLetuce Buter, iceberg, rocketParsnipPotatoPumpkinRed peppersScallions / spring onions (green part)SquashSweet potatoTomatoesTurnipGarlicOnionsAparagus Beans black, broad, kidney, lima, soyaCaulifowerCabbage, savoyMange toutMushroomsPeasScallions / spring onions (white part)FruitBananas, unripeBlueberriesCantaloupeCranberryClem entneGrapesMelons Honeydew, GaliaKiwifruitLemonOrangePineappleRaspbe rryRhubarbStrawberryApplesApricotAvocado Bananas, ripeBlackberriesGrapefruitMangoPeachesPe arsPlumsRaisinsSultanasWatermelonFor up to date and extensive informaton go to and SubsttutesBeefChickenLambPorkQuorn minceCold cuts Ham and turkey breastChorizoSausagesProcessed meat (check ingredients)Breads, Cereals, Grains and PastaOatsQuinoaGluten free foods breads, pastaSavory biscuitsBuckwheatChips / crisps (plain)CornfourOatmeal (1/2 cup max)
2 PopcornPretzelsRice Basmata, brown, whiteTortlla chipsBarleyBranCous cousGnocchiGranolaMuesliMuffinsRyeSemoli naSpeltWheat foods Bread, cereal, pastaNuts and SeedsAlmonds (max of 15)ChestnutsHazelnutsMacademia nutsPeanutsPecans (max of 15)Poppy seedsPumpkin seedsSesame seedsSunfower seedsWalnutsCashewsPistachioMilkAlmond milkCoconut milkHemp milkLactose free milkOat milk (30ml max)Rice milk (200ml max)Soya milk made with soy proteinCow milkGoat milkSheep's milkSoy milk made with soy beansDairy and EggsButerDark chocolateEggsMilk chocolate (3 squares max)White chocolate (3 squares max)ButermilkCreamCustardGreek yoghurtIce creamSour creamYoghurtFor up to date and extensive informaton go to cheeseFetaMozzarellaParmesanSwissCream cheeseRicota cheeseCondimentsBarbeque sauceChutney (1 tbsp max)Garlic infused oilGolden syrupStrawberry jam / jellyMayonnaiseMustardSoy sauceTomato sauceHommus dipJam (mixed berries)Pasta sauce (cream based)RelishTzatziki dipSweetenersAspartameAcesulfame KGlucoseSaccharineSteviaSucraloseSugar / sucroseAgaveHigh Frucose Corn Syrup (HFCS)HoneyInulinIsomaltMalttolMannitolS orbitolXylitolDrinksBeer (one max)Coffee, blackDrinking chocolate powderHerbal tea (weak)Orange juice (125ml max)Peppermint teaWaterWine (one max)
3 Coconut waterApple juicePear juiceMango juiceSodas with HFCSF ennel teaHerbal tea (strong)For up to date and extensive informaton go to
