| ||High FODMAP Foods||Low FODMAP Foods|
|Vegetables||Asparagus, artichokes, cauliflower, onions, leek, garlic, beetroot, mushrooms, green peas||Bean sprouts, green beans, bok choy, broccoli, capsicum, carrot, celery, chives, corn, cucumber, eggplant, lettuce, spinach, squash, swedes, sweet potato/ kumara, potato, turnips, olives, parsnips, zucchini/ courgette, tomato|
|Fruits||Apples, apricots, pears, mango, watermelon, nectarines, peaches, plums, prunes and dried fruit||Banana, blueberries (limit ¼ cup per serve), grapefruit, grapes, kiwifruit, honeydew melon, passionfruit, papaw, rockmelon, strawberries, raspberries (limit 1/3 cup per serve)|
|Milk and Dairy||Cow’s milk, yoghurt, soft cheeses, cream, custard, ice-cream, soy milk made from soy bean||Plant-based milks e.g. almond milk, soy milk made from soy protein isolate, lactose-free milk, lactose-free yoghurt, hard cheese|
|Protein Sources||Legumes (baked beans, kidney beans, chickpeas, lentils etc).|
Some processed and marinated meats.
Cashew and pistachio nuts.
|Firm tofu, eggs and tempeh|
are also considered low FODMAP.
Almonds (limit 10 per serve), macadamia nuts, peanuts, walnuts, pumpkin seeds, sunflower seeds.
If eating meat, plain meat, poultry, seafood and fish
|Grains||Wheat, rye, barley and foods made from these grains. Most breads, cereals, pasta, noodles and crackers||Gluten free bread, sour-dough spelt bread, oats, gluten free pasta, rice, quinoa, amaranth, millet, polenta, buckwheat|
|Miscellaneous||High fructose corn syrup, honey, sugar free confectionary and chewing gums.|
Foods containing inulin or chicory root
|Dark chocolate, maple syrup, table sugar|