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INDUCTION
Having suffered with IBS myself since 2001, I know all about the pain, the
suffering and the reading of the small-print on every food product I buy.
It can be disheartening, embarrassing and frustrating. But I can tell you one
thing for sure: YOU are not alone.
The estimated percentage of IBS sufferers is up to 23% of the world’s population
(IFFGD reports). This is almost every 4th person!
Whenever you get diagnosed with IBS (Irritable Bowel Syndrome) or Food-
Intolerances, it may help you to stick to the FODMAP diet.
And although you might find yourself not being able to eat many of the foods
you've been used to anymore, but you may enjoy the adventure of trying out
new things.
You can buy food everywhere nowadays, even online.
And with a happy and healthier tummy you’ll create a happier you.
See it more as a challenge to better your life, than a mishap of your health.
Along with stress reduction, the FODMAP diet is a great way to improve your
life.
WHAT ARE FODMAPs?
The Term FODMAP is an acronym, deriving from “Fermentable Oligo-, Di-,
Mono-saccharides And Polyols.”
FODMAPs are short chain carbonhydrates (oligosaccharides), disaccharides,
monosaccharides and related alcohols that are poorly absorbed in the small
intestine, including short chain (oligo-) saccharide polymers of fructose (fructans)
and galactose (galactans), disaccharides (lactose) monosaccharides (fructose)
and sugar alcohols (polyols), such as sorbitol, xylitol and maltitol.
These carbohydrates are commonly found in the modern western diet. The
restriction of these FODMAPs from the diet has been found to have a beneficial
effect for sufferers of irritable bowel syndrome and other functional
gastrointestinal disorders (FGID).
The low FODMAP diet was developed at Monash University in Melbourne by
Peter Gibson and Susan Shepherd.
(Wikipedia)
HOW TO USE THE LIST
High FODMAP food may trigger your IBS. You are advised to avoid those, or at
least reduce their intake. Not everybody will react to the following foods with a
flare up, so you can decide yourself, if you like to risk discomfort, or if you’d like
to keep eating the bad foods.
Low FODMAP foods are no danger tummy and may be enjoyed as much as you
like.
Also, more and more companies adjust their products to aid the intolerances and
allergy problems worldwide, which is a beam of light for people like us.
Choose wisely and try one element at the time. As your body may heal itself over
time, try things/products you really miss at least once a year and see, if you can
have it again.
Always remember:
• Drink plenty of water.
• Eat in moderation.
• Chew your food well.
• Limit processed foods (hidden FODMAPs & irritants).
Eat healthy, be positive and don’t give up.
You are lucky to be the miracle you are.
Change your life to the better and eat yourself happy.
Much success!
Madlen xx
* This list is a collection of online findings, (like university studies, food and
health blogs), as well as my own 15 years of experience with IBS and food
intolerances. There is no guarantee that this diet will suit your needs 100%.
This is a suggested collection to help you adjust to your allergies.
High FODMAP food (things to avoid / reduce) (Lactose, Gluten, Fructose)
Low FODMAP food (safe for your consumption)
Moderate FODMAP food (use only in small quantities)
… The more “ * “ the better.
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Fruits
** Ackee
Apple
Apricot
* Avocado (1/8 serving)
Banana (ripe)
** Banana (unripe)
* Banana chips (dried, plain, small amount)
Blackberries
Blackcurrant
** Blueberries
* Boysenberry (5 berries MODERATE)
** Breadfruit
Canned Fruit
** Cantaloupe
** Carambola
Cherry
** Clementine
** Coconut (flesh)
* Coconut (dried, small amount)
* Coconut Milk (canned, small amount)
* Coconut Water allowed (small quantities)
Concentrated Fruit Sources
** Cranberry – (ripe, small handful)
* Cranberry (dried, plain, small amount)
** Cranberry Juice
* Currants (dried, plain, small amount)
Custard Apple
Dates
** Dragonfruit
** Durian
Feijoa
Figs
Fruit Juice
** Galia Melon
Goji berries
** Grapes (small hand full)
* Grapefruit (1/2 medium is MODERATE)
Guava
** Honeydew Melon
** Kiwi
** Kumquat
** Lemon (including lemon juice)
** Lime (including lime juice)
* Longon (5 longons LOW, 10 MODERATE)
Lychee
** Mandarin
Mango
Nashi Fruit
** Navel Orange
Nectarine
** Orange
* Papaya
* Passion Fruit
** Pawpaw
* Paw paw (dried, plain, small amount)
Peach
Pears
Persimmon
** Pineapple
* Pineapple (dried, small amount)
Plumygh
* Pomegranate (1/4 cup seeds LOW)
Prune
* Raisins
** Raspberry
* Rambutan (2 LOW)
** Red Currant
** Rhubarb
** Rockmelon
** Star Anise
** Starfruit
** Strawberry
* Sultanas (up to 10 per day)
Tamarillo
** Tamarind
** Tangelo
** Tangerine
Tinned Fruit in Natural Juice
Watermelon
Comments on fruit:
• Limit intake of suitable fruits to one serve per meal (e.g. one whole banana
or orange)
• Only consume a third to half a glass of suitable juice for your comfort.
• Only eat a small handful of berries or grapes.
• And only a small amount of suitable dried fruit (e.g.10 sultanas).
…………………………………………..
Vegetables and Legumes
** Alfalfa Sprouts
** Arugula
Artichoke
Asparagus
* Aubergine / Eggplant
Avocado
Baked Beans
** Bamboo Shoots
** Bean Sprouts
* Beets / Beetroot (up to 2 slices (20 g))
** Bell Pepper
Black Beans
Black Eyed Peas
** Bok Choy
Broad Beans
* Broccoli (1/4 to 1/2 cup)
* Brussels Sprouts (up to 2)
Butter Beans
* Butter Lettuce
* Butternut Squash
** Callaloo
** Carrot
* Cabbage (Common & Red - 1 cup)
** Capsicum / Pepper
** Carambola
Cassava
Cauliflower
** Celeriac
* Celery (1/4 medium stalk)
Chicory
* Chicory (Leaves)
* Chick Peas (1/4 cup)
* Chilli, Red
** Chives
Cho cho
* Choko
** Choy Sum
** Collard Greens
* Corn (raw)
* Corn tortillas (1 ½ tortillas LOW)
* Courgette
* Cucumber
Dandelion Leaves
** Dragon Fruit
Edamame
* Eggplant / Aubergine
** Endive
Falafel
Fava Beans
* Fennel (bulb & leaves)
Garlic – avoid entirely if possible
** Ginger
* Green Beans
Haricot Beans
* Humous
* Iceberg Lettuce
Jalapeños
** Kale
Kidney Beans
Leek (bulb)
* Leek (leaves)
Legumes
* Lentils (canned or boiled, Green & Red, in small amounts)
* Lettuce
Lima Beans
Mange Tout
* Marrow Fat Peas
Mushrooms
* Okra
** Olives (Green & Black)
Onion (All) – avoid entirely if possible
** Parsley
** Parsnip
** Pear, prickly
Peas
** Potato
* Pumpkin (fresh & canned)
* Radicchio Lettuce
** Radish
* Red Coral Lettuce
Red Kidney Beans
* Rocket Lettuce
Savoy Cabbage
* Scallions (green tips)
Scallions / Spring Onions (bulb / white part)
** Seaweed / Nori
Shallots
** Silverbeet / Chard
Snow Peas
Soy Beans / Soya Beans
* Spaghetti Squash
** Spinach
Split Peas
* Spring Onion (green section)
Spring Onions / Scallions (bulb / white part)
Sugar Snap Peas
* Summer Squash
* Sun dried Tomatoes (up to 4 pieces)
* Squash
** Swede
* Sweet Corn (1/2 cob LOW)
* Sweet Potato
* Swiss Chard
* Taro
* Tomato (fresh & canned, Cherry, Common, Roma)
** Turnip
** Water Chestnut
** Yam
* Zucchini
…………………………………………..
Meat & Protein Substitutes
** Bacon
* Beef (hard to digest)
** Chicken
Chorizo
** Cold Cuts / Deli Meat
** Crab Meat
** Duck
** Eggs
** Fish (All)
** Lamb
** Lobster
* Humous
** Mussels
** Oyster
** Pork
** Prawns
Processed Meat (check ingredients)
** Prosciutto
** Quinoa
** Quorn (vegetarian meat substitute)
Sausages
** Shellfish
** Shrimps
** Tempeh
** Tofu
** Tuna (canned)
** Turkey
Comments on Meat:
• Limit or avoid processed meats (hidden FODMAPs & irritants).
• Eat resh fruit, vegetables, & whole meats/fish – which are best.
…………………………………………..
Cereals, Grains, Breads & Pasta
* Almonds (max of 15)
* Almond Meal (small amount)
* Amaranth Flour
** Arrowroot
Bagels
* Barley (including Flour)
* Barely Bran
** Basmati Rice
Biscuits (Wheat based)
** Biscuit, savoury
* Bran Cereals
* Brazil Nuts
Bread (Wheat based)
** Bread (Wheat & Gluten Free)
* Breadcrumbs (small amount)
** Brownies (Gluten & Lactose-free)
** Brown Rice
** Buckwheat
** Buckwheat Flour
** Buckwheat Noodles
* Bulgur / Bourghal (1/4 cup, cooked)
Cakes
* Cakes (Gluten & Lactose-free)
* Cakes (Flour-less)
Cereal Bar (wheat based)
* Cereals (Corn based)
** Cereals (Gluten free)
* Cereal (Oat based)
** Cereals (Rice based)
* Chestnuts
** Chia Seeds
** Chips, plain
** Coconut (flesh)
* Coconut Cream
** Coconut Flour
* Coconut Milk
** Cookies (Gluten & Lactose-free)
* Corn
* Corn Bread
* Corn Cakes
* Corn Chips / Tortilla Chips
* Cornflakes
* Cornflour
* Cornmeal
* Corn Starch
* Corn Thins
* Corn Tortillas (3 tortillas)
Cous Cous
** Crackers, plain (Lactose free)
** Crackers (Gluten-free)
** Cream of Buckwheat
** Crispbread
Croissants
Crumpets
** Glass Noodles
Egg Noodles
** Egusi Seeds
Einkorn Flour
** Farls (Irish Potato Bread)
Flour (Wheaten)
** Flour (Gluten-free)
** Flour, Multi-Purpose
FOS – fructooligosaccharides
Freekeh
** Frosting (Gluten-free)
** Ghirardelli semi-sweet Chocolate Chips
Gnocchi
Granola Bar
* Hazelnuts (max of 15)
Inulin
Kamut
* Macadamia Nuts
** Maize
** Maize Starch
** Millet
** Millet Flour
* Mixed Nuts
* Muesli (fruit free)
** Muesli (Wheat-free)
Muesli Cereal
Muesli Bar
Muffins
Multigrain Bread
Naan Bread
Noodles
* Oats
** Oats (Gluten Free)
* Oat Bran
* Oat Bread
* Oatcakes
* Oatmeal (1/2 cup)
Oatmeal Bread
Oligofructose
Pancakes
Pasta (made from Wheat)
** Pasta (Wheat & Gluten Free)
Pastries
** Pastries (Gluten & Lactose-free)
Pastry Mixes
** Pastry Mixes (Gluten & Lactose-free)
* Peanuts
* Pecans – max of 15
* Pine nuts – max of 15
Pistachios
** Polenta
* Popcorn
** Poppy Seeds
* Porridge
** Potato
** Potato Bread
** Potato Crisps, plain
** Potato Flour
** Potato Starch
* Pretzels
** Psyllium
Pumpernickel Bread
* Pumpkin Seeds
** Quinoa
** Rice
** Rice Bran
** Rice Bread
** Rice Cakes
** Rice Crackers
** Rice Flakes
** Rice Flour
** Rice Krispies
** Rice Noodles
** Rice Vermicellis
Roti Bread
Rye
* Rye (Wheat-free)
Rye Flour
Rye Crisp Bread
* Rye Cruskits
* Ryvitas
** Sago
** Salt
Semolina
* Sesame Seeds
* Shortbread Biscuit (1 only)
* Spelt
* Spelt Bread
* Spelt Flour
** Sorghum
* Sourdough (made of Spelt & Oat)
Sourdough (mad of Wheat & Rye)
Sourdough Bread
** Starch
* Sunflower Seeds
** Tapioca
** Tapioca Starch
* Tortilla Chips / Corn Chips
Udon Noodles
** Vanilla Extract (alcohol-free)
Waffles
* Walnuts
* Wheat
Wheat Bran
Wheat Cereals
* Wheat Color Caramel (Fructan-free & Wheat derived)
* Wheat Dextrin (Fructan-free & Wheat derived)
* Wheat Dextrose (Fructan-free & Wheat derived)
Wheat Flour
* Wheat Glucose (Fructan-free & Wheat derived)
* Wheat Maltodextrin (Fructan-free & Wheat derived)
Wheat Noodles
* Wheat Starch (Fructan-free & Wheat derived)
* Wheat Thickeners (Fructan-free & Wheat derived)
Wheat Rolls
Wheaten Bread (Wheat & Buttermilk)
Wheatgerm
** White Rice
** Whole Grain Rice
** Xanthan Gu
………………………………………….
Dairy Foods
* Almond Milk
Butter
Buttermilk
* Blue Cheese
* Brie (Cheese)
* Camembert (Cheese)
* Cheddar Cheese
* Chevre Cheese
* Coconut Milk
* Colby Cheese
Condensed Milk
Cottage Cheese
Cream
* Cream (Lactose-free)
Cream Cheese
Custard
* Edam Cheese
* Emmental Cheese
Evaporated Milk
* Feta Cheese
Frozen Yogurt
Gelato
* Goat Cheese - plain
* Gorgonzola Cheese
* Gouda Cheese
* Greek Yoghurt
* Gruyere Cheese
Halmoumi Cheese
* Hard & Ripened Cheeses
* Havarti Cheese
Ice Cream
Kefir
Lactose
* Lactose-free Cow’s Milk (still containing Lactose)
* Lactose-free Cheese (still containing Lactose)
Margarine
** Margarine, vegetable (without Buttermilk)
Milk – Cow, Goat and Sheep
Milk Powder
* Monterey Jack (Cheese)
* Mozzarella Cheese
* Neufchâtel Cheese
* Oat Milk – 30 ml, enough for cereal
* Parmesan Cheese
* Pecorino Cheese
* Processed Cheese
* Provolone Cheese
* Pudding (dairy free, with soya &/or cacao)
* Raclette Cheese
** Rice Milk
* Ricotta Cheese (2 Tablespoons)
* Romano Cheese
* Sherbet
* Soft Cheeses (up to 2 ounces only)
* Sorbet
Sour Cream
* Soya Milk
* Soy Protein (avoid soya beans)
* Soy Cheese (in small amounts),
* Stilton Cheese
Sweetened Condensed Milk
* Swiss Cheese
* Taleggio Cheese
Whipped Cream
Yoghurt
** Yoghurt - Lactose Free
…………………………………………..
Nuts & Seeds
* Almonds (up to 15 a day)
* Brazil Nuts
Cashews
* Chestnuts
* Chia Seeds
* Flax Seeds
* Hazelnuts
* Linseeds
** Macadamia Nuts
* Peanuts
* Pecans
* Pine Nuts
Pistachios
** Pumpkin Seeds
* Sesame Seeds
* Sunflower Seeds
* Walnuts
Comments on Seeds:
• Nuts, nut and seed butters (no pistachios or cashews).
• No more than a handful of nuts and seeds or 2 Tbsp. of nut or seed
butter in a meal
…………………………………………..
Condiments
Apple Cider Vinegar
** Avocado Oil
* Balsamic Vinegar (1TbS LOW)
Barbecue Sauce
** BBQ Sauce (Onion and Garlic free)
* Butter
** Canola Oil
** Capers in Vinegar
** Capers, salted
Caviar Dip
Cider Vinegar
* Chutney, (1 TbS LOW)
* Coconut Oil
* Fish Sauce
** Garlic infused Oil
Gravy, (contining onion powder)
** Hoisin Sauce
Honey
* Horseradish
Hot Sauce
Hummus / Houmous
* Ketchup (check added sweeteners)
** Lemon Juice
** Lime Juice
** Malt Vinegar
* Margarine
** Margarine (Lactose-free)
** Mayonaise (Cream-free)
* Mayonnaise (Garlic & Onion free)
** Miso Paste
** Mustard
** Olive Oil
* Oyster Sauce
* Peanut Butter
** Peanut Oil
* Pesto Sauce (1/2 TBS LOW)
Quince Paste
** Red Wine Vinegar
* Relish (1 TBS LOW)
Relish / Vegetable Pickle
** Rice Bran Oil
* Rice Wine Vinegar (1 TbS LOW)
** Sesame Oil
** Shrimp Paste
* Soy Sauce (contains Gluten)
* Stock cubes (some are containing lactose – read the ingredients list)
** Sunflower Oil
** Sweet and Sour Sauce
** Sweet Chili Sauce (garlic-free)
Tahini paste
** Tamari
** Tamarind Paste
* Tomato Sauce
Tzatziki dip
** Vegenaise (non-dairy Mayo version)
** Vegemite
** Vegetable Oil
* Vinegar (1 TbS LOW)
** Wasabi
** White Vinegar
** Worcestershire Sauce
…………………………………………..
Seasoning
** All-Spice
** Asafoetida Powder (Onion substitute - contains gluten)
** Avocado Oil
** Baking Powder
** Baking Soda
** Barbecue Sauce
** Basil
** Bay Leaves
** Black pepper
** Canola Oil
** Caraway
** Cardamon
Carob Powder
* Cesar Salad Dressing (Lactose)
* Chilli Powder
** Chives
Chutney
** Cilantro
** Cinnamon
** Cloves
** Cocoa Powder
** Coconut Oil
** Coriander
* Cream (1/2 cup - if NOT lactose intolerant)
** Cumin
** Curry Leaves
** Curry Powder
…………………………………………..
Sweets & Sweeteners
Agave Nectar
Agave Syrup
* Aspartame
** Acesulfame K
** Beet Sugar
** Brown Sugar
** Cane Sugar
** Castor Sugar
Carob Chocolate
Carob Powder
Chickory
Cocoa Powder
** Coconut Sugar
** Confectioner’s Sugar
Corn Syrup
** Corn Syrup (low Fructose)
Corn Syrup Solids
* Chocolate – avoid large servings
* Dark Chocolate (5 squares or 30 g) (70% cacao or over is usually Lactose free)
Fructooligosaccharides (FOS)
Fructose
Fruisana
Fruit bar
** Gelato (made from Low FODMAP fruits and sweeteners)
** Glucose
High Fructose Corn Syrup (HFCS)
Honey
** Honeydew
** Icing Sugar
Inulin
Isomalt
* Jam
Jam (mixed Berries)
Comments on Sweets:
• Avoid artificial sweeteners (see GOS) & sugar free or low carb sweets,
mints, gums, & dairy desserts.
…………………………………………..
Drinks
* Almond Milk (1 cup a day)
* Beer – (one bottle or less)
Black Tea (strong)
** Black Tea (weak)
Chai Tea (strong)
** Chai Tea (weak)
Chamomile Tea
Chicory Tea
** Clear Spirits
Cocoa Powder
Coconut Water
* Coconut Milk (1/2 cup)
Cordial (with real juice)
* Coffee (regular or decaffeinated)
Dandelion Tea (strong)
** Drinking Chocolate Powder (Milk free)
* Espresso (regular or decaffeinated)
Fennel Tea (strong)
Fruit and Herbal Tea (with Apple added)
** Fruit & Herbal Tea (weak - ensure no apple added)
* Fruit juice (125ml and safe fruits only)
** Gin
** Green Tea
* Hemp milk (1 cup a day)
Herbal Tea (strong)
* Instant Coffee (regular or decaffeinated)
Inulin
* Lactose-free cow’s milk (still containing Lactose)
* Lemonade (in low quantities)
* Malted Chocolate Powder (Milk free)
Met (Honey Wine)
Orange Juice (in quantities over 100ml)
Oolong Tea
** Peppermint Tea
** Protein Supplement (Lactose Free)
** Rice Milk
Rum (White and Dark)
** Sherry (dry)
Sherry (sweet)
Sodas (containing High Fructose Corn Syrup (HFCS))
* Soya Milk (made with Soy Protein)
* Soda – such as diet coke (in low quantities)
* Soft Drinks (in low quantities)
* Sports Drinks
Sticky Wine
* Sugar Free fizzy Drinks (in low quantities)
** Vodka
** Water
** Whiskey
** White Tea
* Wine (no more than 1 glass)
Wine (Low Glycemic Index)
** Wine (Red)
Wine (Rose)
** Wine (White, dry)
Wine (White, sweet))
* Wine, Sparkling & Sweet
Comments on Drinks:
• Alcohol – is an irritant to the gut, limited intake is advised
• Avoid alcohol high in indigestible carbohydrate, such as beer.
• Clear spirits such as Vodka & Gin (– drink with water/soda, flavored with
fresh suitable fruit … in moderation is preferable.)
…………………………………………
Eat responsibly & Have a lovely Life
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Thank You For Reading.
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