BREADS & TORTILLAS MEAT, POULTRY, FISH &

Corn tortillas, with gums or added fiber

LEGUMES
Corn tortillas, without gums or added fiber All plain fish
Gluten free bread, white All plain meats: beef, lamb, pork
Gluten free bread, low gi, high fiber All plain poultry
Gluten free bread, high fiber Butter beans canned, rinsed
Gluten free bread, multigrain Chana dal, boiled
Gluten free rice chia bread Chickpeas (garbanzo), canned, rinsed
Millet bread Eggs
Sourdough oat bread Egg Replacer
Sourdough spelt bread Lentils, canned, rinsed
Spelt bread 100%
Sprouted multigrain bread
Lentils, green, boiled
Lentils, red, boiled Low FODMAP
White bread Lima beans, boiled
Whole-wheat sourdough Mung beans, boiled
Mung beans, sprouted FOODS LIST
Quorn, minced
DAIRY & DAIRY Salmon, canned in brine, drained
This shopping and reference list is updated regularly to
Sardines, canned in oil, drained
ALTERNATIVES Sausage, German bratwurst
conform with the most up-to-date research gathered from
Monash University, the USDA and other reputable sources.
Almond milk Shrimp/prawns, peeled
Coconut milk, canned Tempeh, plain Please refer to the Monash University smartphone app or their
printed booklet for serving size information. Some foods are
Coconut milk, UHT Tofu, firm & extra firm, drained only low FODMAP in 1-teaspoon amounts, so it is vital that you
Cottage cheese Tuna, canned in brine, drained use this in conjunction with a Monash University reference.
Cow’s milk, lactose-free Tuna, canned in oil, drained
Hemp milk Foods not listed are either high FODMAP or have not been
Urid dal, boiled
tested yet.
Macadamia milk
Oat milk We encourage you to eat broadly and test yourself for
Quinoa milk, unsweetened tolerances. Working with a registered dietician is the best way
Rice milk to monitor your reactions and progress.

Soy cheese
Soy milk, made with soy protein only Please read our Terms & Conditions Prior to Use
Sweetened condensed milk, Malaysia
Yogurt, coconut
Yogurt, goat’s milk
Yogurt, lactose-free Updated 3.2.18
Whipped cream
 VEGETABLES Japanese pumpkin, kabocha, raw
Jicama
FRUITS
Kale, green curly or Lacinato
Alfalfa sprouts Avocado
Kohlrabi
Arugula/Rocket Banana, firm/ripe
Leek leaves; use green parts only
Bamboo shoots, fresh Blueberry
Lettuce, butter
Beets Breadfruit
Lettuce, cos (romaine)
Bell peppers, red, green Cantaloupe
Lettuce, iceberg
Bok choy Carambola (starfruit)
Lettuce, coral (red leaf)
Broccoli heads Clementine
Mung bean sprouts
Broccoli stalks Coconut, fresh
Mushroom, button
Broccolini heads Dates fresh
Mushroom, oyster
Broccolini stalks Dragon fruit
Okra
Brussels sprouts Durian melon
Parsnips
Butternut squash Grapes, black, green, red
Pattypan squash
Cabbage, Chinese Guava, ripe
Potatoes, sweet orange flesh
Cabbage, green common Honeydew melon
Potatoes, sweet purple skin/white flesh
Cabbage, red Kiwi, green, gold
Potatoes, white
Cabbage, Savoy Kumquats
Pumpkin, Japanese
Carrot Lemon juice
Radicchio
Celeriac Lime juice
Radish
Celery Longan
Rutabaga
Chayote Mandarin orange
Scallion/spring onion - green parts only
Chicory Mangosteen
Shimeji mushrooms
Chilli pepper, green serrano Orange, navel
Snakebean/Yardlong Bean
Chilli pepper, red cayenne Papaya
Snow peas/mange tout
Chives Passionfruit
Spaghetti squash, cooked
Choy sum Pineapple
Spinach, baby
Chrysanthemum greens Plaintain
Spinach, English (mature)
Collard greens Pomegranate
Swiss chard/silver beet
Corn Rambutan
Taro
Cucumber Raspberry
Tomatoes, cherry
Daikon, white Rhubarb
Tomatoes, common
Eggplant/Aubergine Strawberry
Tomatoes, Roma/plum
Endive Tamarind
Turnip
Fennel bulb
Water chestnuts, fresh
Fennel leaves/fronds
Watercress
Gai lan
Yam
Galangal
Yucca
Ginger root
Zucchini/courgette
Green beans
 CONDIMENTS, HERBS & SPICES SWEETENERS & CHOCOLATE
SEASONINGS & SPREADS Allspice, ground
Almond Butter Brown sugar
Asian chives
Apple cider vinegar Coconut sugar
Asafetida (asafoetida)
Asian fish sauce Dark chocolate
Basil, fresh
Balsamic vinegar Golden syrup
Bay Leaves
Barbecue sauce Invert sugar
Black pepper, whole
Black pepper, whole Jaggery
Cardamom
Capers, salted & in vinegar Maple syrup, pure
Cilantro/ Coriander, fresh
Chutney Milk chocolate
Chilli powder (red serrano pepper)
Coconut jam Molasses
Cinnamon
Gherkins in vinegar Palm sugar
Cloves, whole
Horseradish Raw sugar
Coriander seeds
Ketchup preferably no HFCS Rice malt syrup
Cumin, ground
Marmalade Stevia
Curry leaves, fresh
Mayonnaise, reg. or low fat Treacle, coconut
Curry powder, without onion and garlic
Mint jelly and sauce White chocolate
Fennel seeds
Mirin White granulated sugar, beet and cane
Fenugreek leaves, dried
Miso
Mustard
Fenugreek seeds CEREALS
Five spice powder Amaranth, puffed grain
Mustard, yellow, mild
Ginger root, fresh Corn flakes
Oyster sauce
Gotukala, fresh Corn flakes, gluten free
Peanut butter
Goraka, fresh Glutinous rice cereal
Pesto sauce
Kaffir lime leaves, fresh Oats, quick, raw
Quince paste
Lemongrass, fresh Oats, rolled, raw
Remoulade sauce
Mint, fresh Quinoa flakes, raw
Rice wine vinegar
Mustard seeds Rice flakes
Shrimp paste
Nutmeg, whole Rice, popped/puffed
Soup concentrate (cubes)
Parsley, fresh
Soy sauce
Strawberry jam, no HFCS
Paprika NOODLES & PASTAS
Rosemary, fresh Egg noodles
Sweet and sour sauce
Saffron Kelp noodles
Tahini
Sage, fresh Rice stick noodles
Tamarind paste
Star anise Gluten free pasta, cooked (free of high
Vegemite
Tarragon, fresh FODMAP grains)
Vegetable pickles/relish
Thai basil Konjac noodles, cooked or uncooked
Verjuice
Thyme, fresh Quinoa pasta
Vinegar (apple cider, balsamic, malt, red wine, rice)
Turmeric Soba made with wheat & buckwheat
Wasabi powder
Vanilla bean Spelt pasta, cooked
Wasabi paste
Vanilla extract/essence Wheat pasta, cooked
Worcestershire sauce
 FLOURS & GRAINS NUTS, SEEDS, DRIED FRUITS PROCESSED VEGETABLES
Almond flour/meal Almonds Artichoke hearts, canned
Bourghal, cooked Banana chips, dried Beets, canned
Buckwheat flour Brazil nuts Bamboo shoots, canned
Buckwheat groats, cooked Cashews, activated Beetroot, pickled
Buckwheat kernels, cooked Chestnuts, boiled Black fungi mushrooms, dried
Corn flour/maize flour Chestnuts, roasted Button mushrooms, canned
Cornmeal Coconut, shredded dried Cabbage, red fermented
Cornstarch Cranberries, dried Callaloo, canned
Green banana flour Currants Capers in vinegar
Millet, hulled, cooked Chia seeds, black & white Capers in salt
Millet, kernels, cooked Egusi seeds Corn, baby, canned
Millet flour Flax seeds/Linseeds Dulse flakes
Oat bran Guava, tinned in syrup Edamame, frozen
Oats, rolled, uncooked Hazelnuts Gherkins in vinegar
Polenta, cooked Macadamia nuts Lotus root, frozen
Potato starch Mixed peel, citrus fruits Nori seaweed
Quinoa, black, red & white cooked Papaya, dried Olives, black & green
Quinoa flour Peanuts Onions, pickled large
Rice, basmati, brown, white, cooked Pecans Peas, green, canned
Rice bran Pine nuts Porcini mushrooms, dried
Rice flour, raw and roasted Poppy seeds, black & white Potato dumplings, canned
Samp, cooked Pumpkin seeds, “pepitas” Pumpkin purée, canned
Sorghum flour Raisins Shiitake, dried
Spelt flour, organic sieved Sesame seeds Sundried tomatoes, semi
Sprouted pearl barley grains Sunflower seeds, hulled Tomatoes, canned
Tapioca starch Tigernuts Tomato, paste
Teff flour Walnuts Wakame flakes
Wheat grain, sprouted White sauerkraut
Yam flour FATS & OILS
Butter OTHER
Agar agar
Butter blend, 70% butter/30% oil
Carob powder
Coconut butter
Cocoa powder
Garlic-Infused oil, such as FODY Foods
Nutritional yeast
Margarine, poly or monounsaturated, 70% fat
Spirulina
Mayonnaise, regular and low fat
Taco shells, hard
Oils: avocado, canola, coconut, olive, peanut,
Wheatgrass powder
rice bran, sesame, sunflower, vegetable
Wonton Wrappers
Xanthan gum
 CHEESES WINE, BEER, & Your Notes Here
Camembert
Cheddar Beer
SPIRITS
Colby Gin
Cottage cheese Vodka
Feta Whiskey
Goat cheese Wine; red, sparkling, sweet, white
Haloumi
Havarti
Mozzarella SNACKS
Pecorino Romano Biscuit, chocolate chip (cookie)
Ricotta Biscuit, shortbread (cookie)
Swiss Biscuit, spiced (cookie)
Corn chips

BEVERAGES Corn thins

Mini toast, white
Black tea Popcorn, plain
Buchu tea Potato chips
Coconut water, fresh Potato straws
Coconut water, packaged Pretzels, rings (we suggest GF)
Coffee Rice cakes, plain
Cranberry juice; no HFCS Rice, crackers, plain
Creamer powder Rice crispbread
Dandelion tea, weak Rusk, wholemeal
Espresso, reg. and decaf Saltines
Green tea, strong Trail mix (low FODMAP ingredients)
Instant coffee, reg. and decaf
Kombucha tea
Kvass
Malted chocolate flavoured drink
Orange juice; half fresh/half reconstituted
Pea protein, powdered
Protein powder, sprouted brown rice
Rooibos tea, strong
Vegetable juice blend, tomato based
Vegetable juice blend, tomato, carrot, celery and beetroot based
Water
Wheatgrass powder
White tea, strong
 AVOID THESE! 
High FODMAP Foods to Avoid High Oligosaccharides (fructans/GOS):
Agave Onions, any form
This list is a short compilation of some of the top foods and ingredients Artichokes Peaches, white
that you should avoid especially if you are on the Elimination Phase. Barley Peas
Black beans Pistachios
Your Challenge Phase will tell you whether you can add any of them Cashews Plums
back into your diet and in what quantities. Chicory root extract Rye
Garlic, any form* Shallots
Inulin Split peas
Remember, the low FODMAP diet is not a FODMAP free diet. The aim Kidney beans Watermelon
Navy beans Wheat
is to eat as broadly as possibly for your individual digestive system -
Nectarine
staying IBS symptom free and creating a healthy gut populated with Excess Fructose
Agave Honey
helpful bacteria and a balanced microbiome.
Apples Mangoes
Asparagus Pears
The information is derived from Monash University. Cherries Rum
High fructose corn syrup Watermelon

We have divided items into the same categories as our recipe filter, Polyols
Pears
which is also how Monash University presents them. Apples
Plums
Apricots
Watermelon
Cauliflower
Isomalt
*Onions and garlic contain fructans, however, these FODMAPs are not Cherries
Mannitol
Mushrooms**
oil soluble, which is why you can derive flavor from them using certain Maltitol
Nectarines
preparation techniques such as making infused oils. Peaches, yellow
Sorbitol
Xylitol
Lactose
**Monash recently gave the Green Light to Oyster mushrooms, so Buttermilk
Cream cheese
always keep up to date with the Monash University App.
Half & Half
Milk, cow, goat & sheep
Custard, (made from above)
Ice cream (made from above)
Pudding (made from above)
Sour cream