Low FODMAP Diet Shopping List Guide

1 Low FODMAP diet Shopping List Guide Low FODMAP diet Shopping List Updated October 2016 Vegetables Low FODMAP Medium FODMAP High FODMAP Vegetable Serving Size Vegetable Serving Size Vegetable Serving Size Alfalfa cup or 17g Artichoke Hearts(canned) cup hearts or 56g Artichoke (Globe & Jerusalem) small globe or 1 Jerusalem or 50g Arugula 1 cup or 35g Butternut (squash) cup or 60g Asparagus 2 spears or 30g Aubergine (Eggplant) cup or 41g Celery medium stalk or 19g Beetroot 4 slices or 41g Bamboo Shoots, fresh - 1 cup or 150g Pumpkin, butternut cup diced or 60g Bitter Melon cup sliced or 42g Bean sprouts cup or 50g Cabbage (Savoy) 1 cup or 70g Beans, green 12 beans or 86g Cassava 1 cup, diced or 139g Bell pepper (green, red) 1/2 cup 52g Cauliflower cup or 66g Bok Choy 1 cup or 85g Cho Cho 1 cup, diced or 168g Broccoli cup or 47g Choko 1 cup, diced or 168g Brussels Sprouts 2 sprouts or 38g Corn (sweet corn) 1 cob or 85g Cabbage (common) 1 cup or 94g Garlic 1 clove or 3g Cabbage, red 1 cup or 89g Karela cup, sliced or 42g Capsicum green & red cup or 52g Leek 1 leek or 83g Carrot 1 medium or 61g Leek, bulb cup chopped or 44g Celeriac celeriac or 36g Mangetout (Snow peas) 10 pods or 33g Chicory Leaves cup or 72g Mushroom, Portobello 1 mushroom or 84g Chili, green 11cm long 28g Mushroom, Shitake 14 mushrooms or 72g Chilli (red)

2 11 cm or 28g Mushroom button 1 cup or 74g Low FODMAP Medium FODMAP High FODMAP Vegetable Serving Size Vegetable Vegetable Serving Size Vegetable Chives 1 tbsp or 4g Onion, shallots 1 shallot or 6g Choy Sum 1 cup or 60g Onion, spanish onion or 45g Collard greens 1cup, chopped 36g Onion, spring, bulb onion or 16g Courgette (zucchini) cup or 66g Onion, white 6 rings or 35g Cucumber (common) cup or 64g Peas, snow 10 pods or 33g Eggplant Eggplant cup 41g Peas (sugar snap) cup or 60g Endive leaves 4 leaves or 40g Peas (thawed) cup or 72g Fennel cup or 49g Potatoes (sweet) 1 cup or 140g Fennel leaves cup or 12g Taro 1 cup, diced 164g Gai lan 1 cup chopped or 68g Galangal piece or 18g Ginger root 1 tsp or 3g Kale 1 cup or 137g Leek, leaves cup, chopped or 28g Lettuce, butter 1 cup or 35g Lettuce, iceberg 1 cup or 72g Lettuce, radicchio. rocket 1 cup or 35g Lettuce, red choral 1 cup or 25g Okra 6 pods or 60g Onion, spring, green tops only 1 bunch, 16g Parsnip cup or 62g Potatoes (white) 1 medium or 122g Low FODMAP Medium FODMAP High FODMAP Vegetable Serving Size Vegetable Vegetable Serving Size Vegetable Potato, unpeeled 1 medium or 122g Pumpkin, Japanese cup diced or 60g Radish 2 radish or 40g Silver beet (Swiss chard) 1 cup chopped or 115g Spaghetti squash, cooked 1 cup or 155g Spinach, baba 1 cup or 38g Squash 2 squash or 70g Swiss chard 1 cup, chopped 115g Tomato (cherry, roma, common) 4 cherry or 1 small Turnip 1 cup or 65g Water chestnuts cup or 55g Witlof (endive)

3 4 leaves or 22g Yam Yam 1 cup, diced or 164g Yucca root 1 cup, sliced or 139g Zucchini cup, chopped or 66g Processed Vegetables Low FODMAP Medium FODMAP High FODMAP Vegetable Serving Size Vegetable Serving Size Vegetable Serving Size Bamboo shoots, canned cup or 84g Pumpkin, canned 1/2 cup 120g Mushroom, Shiitake (dried) Callaloo, tinned in brine 4 pieces or 16g Red Cabbage (fermented) 1 cup or 140g Onions, pickled 6 onions or 28g Edamame (frozen soybeans) 1 cup or 50g Sun dried tomatoes 4 pieces or 16g White Cabbage, Sauerkraut (fermented) 1 cup or 130g Gherkins in vinegar 5 cucumbers or 114g Fruits Low FODMAP Medium FODMAP High FODMAP Fruit Serving Size Fruit Serving Size Fruit Serving Size Banana common/ Cavendish (firm & ripe) 1 medium or 100g Coconut 1 cup 96g Apple (any type) 1 medium or 165g medium or 83g Blueberry 20 berries or 28g Longan 10 or 30g Apricot 2 or 112g Breadfruit 1/2 fruit 192g Rambutan 4 or 62g Avocado or 80g Melon (cantaloupe & honeydew) cup or 90g Banana lady finger/sugar (ripe 1 medium or 112g Carambola (star fruit) 1 medium or 94g Blackberry 10 berries or 50g Clementine 1 medium or 86g Boysenberry 10 berries or 24g Cumquats, peeled 4 fruits or 76g Cherries 6 cherries or 42 Dragon fruit 1 medium or 330g Custard apple cup or 125g Durian 2 segments or 102g Feijoa 2 small feijoas or 100g Grapes (black muscatel, red, red globe, thompson) 1 cup or 150g Figs (fresh) 1 medium or 50g Guava, ripe 1 medium or 235g Grapefruit 1 medium or 207g Kiwi 2 small (peeled) or 150g Guava, unripe 4 fruits or 117g Lemon juice 1 tsp or 6g Lychee 10 or 104g Lime Juice 1 tsp 6g Mango or 207g Mandarin (imperial))

4 2 small, peeled or 125g Nectarine 1 medium or 151g Mangosteen 1 medium fruit, peeled or 24g Peach (clingstone and yellow) 1 medium or 145g Melon, honeydew cup or 90g Pear (Chinese/nashi and packham) 1 medium or 187g Low FODMAP Medium FODMAP High FODMAP Fruit Serving Size Fruit Fruit Serving Size Fruit Orange (navel) 1 medium or 130g Persimmon 1 whole or 170g Passion fruit 1 whole pulp or 23g Plum (black diamond) 1 or 66g Paw Paw 1 cup, chopped or 140g Pomegranate cup seeds or 76g Pear, prickly 1 medium or 166g Tamarillo 2 or 88g Pineapple 1 cup chopped or 140g Watermelon 1 thick slice or 286g Plantain(peeled) 1 medium, peeled or 144g Raspberry 10 berries or 45g Rhubarb 1 cup chopped or 130g Starfruit 1 medium or 94g Strawberry 10 medium or 140g Tamarind 4 fruits or 8g Processed Fruits Low FODMAP Medium FODMAP High FODMAP Fruit Serving Size Fruit Serving Size Fruit Serving Size Ackee,tinned in brine 1/2 can 270g Coconut, shredded, dried cup or 37g Apple, dried 3 apple rings or 19g Banana, dried 10 chips or 20g Cranberries, dried 2 tbsp or 25g Apricot, dried 4 or 28g Guava, tinned in syrup 2 slices or 54g Currants 2 tbsp or 26g Dates 4 dates, pitted or 96g Figs, dried 4 figs or 76g Goji berries, dried 2 tbsp or 24 g Jackfruit, freeze dried 1 cup or 33g Mango, dried 4 strips or 20g Mangosteen, freeze dried 1 cup or 30g Paw paw, dried 3 pieces or 15g Pear, dried 6 pieces or 27g Pineapple.

5 Dried 2 pieces or 50g Prunes 4 prunes or 32g Raisins 2 tbsp or 26g Sultanas 2 tbsp 26g Bread Low FODMAP Medium FODMAP High FODMAP Bread Serving Size Bread Serving Size Bread Serving Size Bread, Gluten Free & Dairy Free 5 Seeds, Helga s Continental Bakehouse 2 slices or 78g Bread, gluten free, multigrain 2 slices or 73g Bread, gluten free, multigrain 2 slices or 64g Bread, Gluten Free & Dairy Free Low GI White Bread Country Life Bakery 2 slices or 78g Bread, gluten free, sourdough, made from gluten free wheat starch 2 slices or 90g Bread, gluten free, whole grain, sweetened with pear juice 2 slices or 62g Bread, Gluten Free & Dairy Free Soy & Linseed Bread Helga s Continental Bakehouse 2 slices or 78g Bread, gluten free, high fiber 2 slices or 62g Bread, multigrain sprouted 2 slices or 60g Bread, Gluten Free & Dairy Free Sunflower & Red Quinoa Bread, Helga s Continental Bakehouse 2 slices or 78g Bread, rice chia, gluten free 2 slices or 86g Bread, naan or roti 1 medium piece or 100g Bread, Gluten Free & Dairy Free White Bread, Country Life Bakery 2 slices or 70g Bread, sourdough, oat 2 slices or 52g Bread, oatmeal 2 slices or 86g Bread, Lower Carb 5 Seed Bread, FreBrea 2 slices or 83g Bread, rye 2 slices or 86g Bread, Lower Carb 5 Seeds Bread, Helga s Continental Bakehouse 2 slices of 70g Bread, rye, dark 2 slices or 86g Bread, Lower Carb Wholemeal & Seed Bread, Helga s Continental Bakehouse 2 slices or 70g Bread, rye, sourdough, light 2 slices or 50g Low FODMAP Medium FODMAP High FODMAP Bread Serving Size Bread Serving Size Bread Serving Size Bread, Spelt Sourdough, Wholemeal, Chia & Sunflower Seeds, Naturis Organic Bread 2 slices or 52g Bread, sourdough, kamut, wholemeal 2 slices or 60g Bread, Spelt Sourdough, Wholemeal, Naturis Organic Breads 2 slices or 72g Bread, spelt sourdough 2 slices or 72g Bread.

6 Gluten free 2 slices or 52g Bread, wheat, 100% whole wheat 2 slices of 60g Bread, gluten free, low gi, high fibre 2 slices or 64g Bread, wheat, high fibre 2 slices or 85g Bread, gluten free, white 2 slices or 62g Bread, wheat, multigrain 2 slices or 67g Bread, gluten free, wholemeal 2 slices or 64g Bread, wheat, white 2 slices or 60g Bread, millet 2 slices or 56g Raisin toast 2 slices or 75g Bread, gluten free wholemeal 2 slices 64g Bread, wheat, white, sourdough 2 slices 109g Bread, wheat, wholemeal, sourdough 2 slices 97g Tortillas, corn, added gums or fibre 2 tortillas or 47g Tortillas, corn, no added gums or fibre 2 tortillas or 57g Cereals Low FODMAP Medium FODMAP High FODMAP Cereals Serving Size Cereals Serving Size Cereals Serving Size Flakes of corn (gluten free) 1 cup or 50g Amaranth, puffed grain cup or 20g Cereal, granola, fruit and nut, honey as ingredient 1/2 cup or 52g Flakes, quinoa 1 cup or 50g Flakes of corn 1 cup or 30g Cereal, rice crisps 1 cup or 30g Flakes, rice cup or 30g Oatmeal, gluten-free, organic, fine 1 cup 105g Flakes, barley cup, uncooked or 47g Oatmeal, gluten-free, organic, coarse 1 cup, uncooked or 105g Oats, quick (dry) cup or 47g Flakes of wheat, corn, rice, oats, dried fruit, nut cup or 30g Oats cup uncooked or or 60g Rice, puffed or popped 1 cup or 30g Flakes, spelt and organic cup, uncooked or 37g Muesli, plain cup or 55g Muesli, yeast & wheat free cup or 55g Oatmeal, fine, organic 1 cup or 105g Oats, rolled 1 cup or 105g Rice flakes with psyllium, gluten free 1 cup or 50g Wheat bran, pellets Whole wheat grain biscuit ( weet-a-bix)

7 2 biscuits or 30g Wholegrain oat cereal biscuit 2 biscuits or 50g Snacks, Bars & Biscuits Low FODMAP Medium FODMAP High FODMAP Snacks & Biscuits Serving Size Snacks & Biscuits Serving Size Snacks & Biscuits Serving Size Bar, muesli bar (fruit and nut bar) 1 bar or 50g Biscuit, cream filled, chocolate coating 2 biscuits or 34g Bar, cereal, (wheat based) 1 bar or 35g Biscuit, oatcakes 4 oatcakes or 36g Biscuit, shortbread 2 biscuits or 26g Bar, granola,oat and honey 1 bars 42g Biscuit, savoury, plain 2 biscuits or 18g Corn thins, plain 2 biscuits or 24g Bar, muesli-based with fruity 1 bar or 32g Biscuit, savoury, wholemeal 2 biscuits or 18g Biscuit, chocolate chip 2 biscuits or 24g Biscuit, sweet, plain 2 biscuits or 20g Biscuit, fruit filled 2 biscuits or 28g Butter biscuits 2 biscuits or 18g Cookies, chocolate cr me sandwich 3 cookies 34g Chips, corn, plain 1 small packet or 50g Corn thins, flavoured (sour cream chives)

8 4 biscuits or 24g Chips, potato crisps, plain 1 small packet or 30g Energy Bar, apple and berry 1 bar or 55g Chips, potato straws, salted 1 small packet or 22g Energy Bar, fruit and nut 1 bar or 35g Cracker, saltines, plain 5 crackers or 14g Energy bar, organic, oatmeal, raisins and walnut 1 bar or 68g Mini Toast, white 2 toast slices of 18g Energy bar, organic, peanut butter 1 bar or 68g Popcorn, plain 1 packet, 7cups or 120g Rice cakes, flavoured (sour cream chives) 4 rice cakes or 28g Pretzels cup or 24g Rye crispbread 2 biscuits or 20g Rice cakes plain 2 rice cakes or 28g Rice crackers plain 20 crackers or 34g Rice crispbread 2 crispbread or 24g Rice, cruskits, Arnott s 2 Cruskit or 12g Grains Low FODMAP Medium FODMAP High FODMAP Grains Serving Size Grains Serving Size Grains Serving Size Bran, oat, unprocessed 2 tbsp or 22g Buckwheat kernels cup or 54g Barley, pearl 1 cup cooked or 225g Bran, rice, unprocessed 2 tbsp or 16g Egg Noodles 1 cup or 80g Bourghal cup, cooked or 88g Buckwheat groats cup, cooked or 135g Oat flakes 1 cup or 100g Bran, wheat, processed or unprocessed 1 tbsp or 10g Millet kernels 1 cup cooked or 125g Buckwheat, unprocessed 1 tablespoon 10g Millet, hulled 1 cup cooked or 184g Couscous (wheat or rice and corn)

9 Cup cooked or 77g Noodles, brown rice, vermicelli 1 cup cooked or 120g Freekeh 1/2 cup cooked 88g Noodles, rice stick 1 cup cooked or 220g Noodles, Laksa 1 cup cooked or 146g Pasta, gluten free 1 cup cooked or 145g Noodles, wheat 1 cup cooked or 169g Pasta, quinoa 1 cup cooked or 155g Pasta, gnocchi made from wheat 1 cup cooked or 200g Polenta (cornmeal) 1 cup cooked or 255g Pasta, spelt 1 cup cooked or 148g Quinoa, black, red, white 1 cup cooked 155g Pasta, wheat 1 cup cooked or 148g Rice, basmati 1 cup cooked or 190g Spelt kernels, green cup cooked or 85g Rice, brown or white 1 cup cooked or 180g Soba noodles (made from wheat and buckwheat) cup or 90g Flours and Starches Low FODMAP Medium FODMAP High FODMAP Flours/ Starches Serving Size Flours/ Starches Serving Size Flours/ Starches Serving Size Almond, meal cup or 24g Almond, meal cup 48g Flour, buckwheat (normal and Low 2/3 cup flour wholemeal) cup flour ingredient 100g Flour, Khorasan (kamut) wholewheat flour cup flour ingredient or 100g Flour, corn and Flour, corn (corn starch) cup flour ingredient 100g Flour, amaranth, barley cup flour ingredient or 100g Flour (maize, millet, quinoa, rice roasted) cup flour ingredient 100g Flour (einkorn, organic, emmer)

10 Cup flour ingredient or 100g Flour, sorghum cup flour ingredient 100g Flour, lupin cup flour ingredient 100g Flour, spelt organic, sieved cup flour ingredient 100g Flour, rye cup flour ingredient 100g Flour, teff cup flour ingredient 100g Flour, spelt organic cup flour ingredient 100g Flour, yam, pounded cup flour ingredient 100g Flour, spelt, white, wholemeal, wheat cup flour ingredient 100g Starch (maize, potato, tapioca cup flour ingredient 100g Dairy Low FODMAP Medium FODMAP High FODMAP Dairy Serving Size Dairy Serving Size Dairy Serving Size Camembert cheese 2 wedges or 40g Cream cheese 4 tbsp or 81g Butterm)