Low FODMAP Diet Shopping List Guide

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Low FODMAP Diet Shopping List Guide Low FODMAP Diet Shopping List Updated October 2016

Transcript of Low FODMAP Diet Shopping List Guide

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 ¼ cup or 17g Artichoke Hearts(canned)

¼ cup hearts or 56g

Artichoke (Globe & Jerusalem)

½ small globe or 1 Jerusalem or 50g

Arugula 1 cup or 35g Butternut (squash) ½ cup or 60g Asparagus 2 spears or 30g

Aubergine (Eggplant) ½ cup or 41g Celery ½ medium stalk or

19g Beetroot 4 slices or 41g

Bamboo Shoots, fresh - 1 cup or 150g Pumpkin,

butternut ½ cup diced or 60g Bitter Melon ½ cup sliced or

42g

Bean sprouts ½ 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 ¼ cup or 66g

Bok Choy 1 cup or 85g Cho Cho 1 cup, diced or 168g

Broccoli ½ 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 ½ cup, sliced or 42g

Capsicum green & red

½ cup or 52g Leek 1 leek or 83g

Carrot 1 medium or 61g Leek, bulb ½ cup chopped or 44g

Celeriac ½ celeriac or 36g Mangetout (Snow peas)

10 pods or 33g

Chicory Leaves ½ cup or 72g Mushroom, Portobello

1 mushroom or 84g

Chili, green 11cm long 28g Mushroom, Shitake

14 mushrooms or 72g

Chilli (red) 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 ½ onion or 45g

Collard greens 1cup, chopped 36g Onion, spring, bulb

½ onion or 16g

Courgette (zucchini) ½ cup or 66g Onion, white 6 rings or 35g

Cucumber (common) ½ cup or 64g Peas, snow 10 pods or 33g

Eggplant Eggplant ½ cup 41g Peas (sugar snap)

½ cup or 60g

Endive leaves 4 leaves or 40g Peas (thawed) ½ cup or 72g

Fennel ½ cup or 49g Potatoes (sweet) 1 cup or 140g

Fennel leaves ½ cup or 12g Taro 1 cup, diced 164g

Gai lan 1 cup chopped or 68g

Galangal 1x3.5cm piece or 18g

Ginger root 1 tsp or 3g

Kale 1 cup or 137g

Leek, leaves ½ 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 ½ 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

½ 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 ½ cup or 55g

Witlof (endive) 4 leaves or 22g

Yam Yam 1 cup, diced or 164g

Yucca root 1 cup, sliced or 139g

Zucchini ½ cup, chopped or 66g

Processed Vegetables

Low FODMAP Medium FODMAP High FODMAP

Vegetable Serving Size Vegetable Serving Size Vegetable Serving Size

Bamboo shoots, canned

½ 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 ½ 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 ½ or 80g

Melon (cantaloupe & honeydew)

½ 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 ½ 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 ½ or 207g

Mandarin (imperial) 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 ½ 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

½ 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

½ 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, 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, 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

½ 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 ¼ cup or 30g Oatmeal, gluten-free, organic, fine

1 cup 105g Flakes, barley ½ cup, uncooked or 47g

Oatmeal, gluten-free, organic, coarse

1 cup, uncooked or 105g

Oats, quick (dry)

½ cup or 47g Flakes of wheat, corn, rice, oats, dried fruit, nut

½ cup or 30g

Oats ½ cup uncooked or or 60g

Rice, puffed or popped

1 cup or 30g Flakes, spelt and organic

¼ cup, uncooked or 37g

Muesli, plain ½ cup or 55g

Muesli, yeast & wheat free

½ 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 (e.g. weet-a-bix)

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 crème sandwich

3 cookies 34g

Chips, corn, plain 1 small packet or 50g

Corn thins, flavoured (sour cream chives)

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 ½ 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

¼ cup or 54g Barley, pearl 1 cup cooked or 225g

Bran, rice, unprocessed 2 tbsp or 16g Egg Noodles 1 cup or 80g Bourghal ½ cup, cooked or 88g

Buckwheat groats ¾ 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)

½ 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

½ cup cooked or 85g

Rice, brown or white 1 cup cooked or 180g

Soba noodles (made from wheat and buckwheat)

½ 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 ¼ cup or 24g Almond, meal ½ cup 48g

Flour, buckwheat (normal and Low 2/3 cup flour wholemeal)

⅔ cup flour ingredient 100g

Flour, Khorasan (kamut) wholewheat flour

⅔ cup flour ingredient or 100g

Flour, corn and Flour, corn (corn starch)

⅔ cup flour ingredient 100g

Flour, amaranth, barley

⅔ cup flour ingredient or 100g

Flour (maize, millet, quinoa, rice roasted)

⅔ cup flour ingredient 100g

Flour (einkorn, organic, emmer)

⅔ cup flour ingredient or 100g

Flour, sorghum ⅔ cup flour ingredient 100g Flour, lupin

⅔ cup flour ingredient 100g

Flour, spelt organic, sieved

⅔ cup flour ingredient 100g Flour, rye

⅔ cup flour ingredient 100g

Flour, teff ⅔ cup flour ingredient 100g

Flour, spelt organic

⅔ cup flour ingredient 100g

Flour, yam, pounded

⅔ cup flour ingredient 100g

Flour, spelt, white, wholemeal, wheat

⅔ cup flour ingredient 100g

Starch (maize, potato, tapioca

⅔ 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 Buttermilk 1 cup or 250ml

Cheddar cheese 2 slices or 40g Halloumi cheese

4 slices or 100g

Custard 1 cup or 280g

Colby style cheese 2 slices or 40g Ricotta 4 tbsp or 80g Kefir 200ml or 200g

Cottage, creamed cheese

4 tbsp or 36g Cream, pure, regular fat

½ cup or 126g

Milk, a2 1 cup or 250ml

Feta cheese ½ cup crumbled or 125g

Sour cream ½ cup or 126g

Milk, cow (any type that is not lactose free)

1 cup or 250ml

Goat cheese (chevre, plain)

½ cup crumbled or 60g

Thickened regular cream

½ cup or 126g

Milk, goat 1 cup or 250ml

Havarti cheese 2 slices or 54g Ice-Cream Vanilla

2 scoops or 88g

Milk, oat 1 cup or 250ml

Milk, almond, hemp 1 cup or 250ml Milk, soy (soya beans)

1 cup or 250ml

Milk, coconut ½ cup or 125ml

Milk, soya sweetened or unsweetened (hulled soya beans)

1 cup or 250ml

Milk, lactose free 1 cup or 250ml Milk, coconut long life (UHT)

1 cup 250ml or 240g

Milk, rice ¾ cup or 200ml

Milk, sweetened condensed

½ cup or 81g

Milk, soy protein 1 cup or 250ml Yoghurt (any type that

is not lactose free) 1 tub or 170g

Mozzarella cheese ½ cup grated or 60g `

Pecorino cheese ½ cup grated or 60g

Soft cheese white mould coated (e.g. brie, camembert)

2 wedges or 40g

Swiss cheese 2 slices or 54g

Low FODMAP Medium FODMAP High FODMAP

Dairy Serving Size Dairy Serving Size Dairy Serving Size

Whipped cream ½ cup or 125ml

Yoghurt, lactose free 1 tub or 170g

Yoghurt, goats milk 1 tub or 170g

Meat, Fish, Eggs, Vegetarian Substitutes

Low FODMAP Medium FODMAP High FODMAP

Meat/ Seafood Serving Size Meat/ Seafood Serving Size Meat/ Seafood Serving Size

Beef, Chicken, Lamb, Pork, Kangaroo

1 fillet or 125g Sausage, Bratwurst

2 sausages or 200g

Falafel 4 falafel balls or 100g

Canned tuna, salmon, sardines plain

75-130g Lentil burger 1 burger patty or 125g

Eggs 2 eggs or 117g

Mince, vegetarian (containing onion)

½ cup or 85g

Fish & seafood 100g cooked Tofu, silken, cubed

⅔ cup or 150g

Mince, quorn 75g

Prawns, peeled 10 prawns or 60g

Tempeh, plain 1 slice 4cm x 11cm x 2.5cm or 100g

Tofu, firm, drained, cubed

⅔ cup or 160g

Tofu, plain, cubed ⅔ cup or 170g

Oils & Fats

Low FODMAP Medium FODMAP High FODMAP

Oils Serving

Size Oils Serving Size Oils Serving Size

Butter 1 tbsp or 19g

Dairy Blend (70% butter, 30% oil)

1 tbsp or 19g

Margarine, poly- or monounsaturated , 70% fat

1 tbsp or 19g

Mayonnaise, low or regular fat

2 tbsp or 40g

Oils (avocado, canola, coconut, olive, peanut, rice bran, sesame, sunflower, vegetable

1 tbsp or 18g

Dips

Low FODMAP Medium FODMAP High FODMAP

Dips Serving

Size Dips Serving Size Dips Serving Size

Eggplant dip 2 tbsp or 40g

Caviar dip 2 tbsp or 40g Hommus dip 2 tbsp or 40g

Tahini paste 2 tbsp or 40g

Tzatziki dip 2 tbsp or 40g

Herbs

Low FODMAP Medium FODMAP High FODMAP

Herbs Serving Size Herbs Serving Size Herbs Serving

Size Fresh Herbs (Basil, cilantro, coriander, parsley, tarragon, thyme)

1 cup or 16g

Curry leaves, fresh 1 cup or 8g

Fenugreek leaves 1 cup or 16g

Gotu Kola ½ bundle or 26g

Kaffir lime leaves 3 leaves or 1g

Lemongrass 1x10cm stalk or 50g

Pandan leaves 1x2.5cm leaf or 2g

Rampa Leaves 1x2.5cm leaf or 2g

Rosemary, fresh ½ cup or 8g

Sage, fresh 1 bunch or 28g

Watercress, fresh 1 cup or 80g

Sauces

Low FODMAP Medium FODMAP High FODMAP

Sauces Serving Size Sauces Serving Size Sauces Serving Size

Apple cider vinegar

2 tbsp or 42g Pesto sauce 1 tbsp or 20g

Ketchup, sweetened with high fructose corn syrup

2 sachets or 26g

Barbecue sauce 2 tbsp or 46g Soup, concentrate

½ cube or 5g Ketchup, sweetened with sucrose

2 sachets or 26g

Chutney 1 tbsp or 25g Vinegar, balsamic

2 tbsp or 42g Pasta sauce, cream based

½ cup or 132g

Fish Sauce 1 tbsp or 44g

Pasta sauce, tomato-base (containing garlic and onion)

½ cup or 132g

Mayonnaise, low fat and regular fat

2 tbsp or 40g

Mint Jelly, Mint sauce, thick or thin

1 tbsp or 20g

Miso paste 2 sachets or 12g

Mustard 1 tbsp or 11g

Oyster sauce 1 tbsp or 20g

Pasta sauce, Capsicum, Olive and Chilli pasta sauce, SOME Foods. Classic Tomato

¼ jar or 122g

Remoulade, sauce

2 tbsp or 30g

Shrimp paste 2 tsp or 10g

Simmer sauce, Northern Indian Butter Chicken, SOME Foods

⅕ jar or 100g

Low FODMAP Medium FODMAP High FODMAP

Sauces Serving Size Sauces Serving Size Sauces Serving Size

Simmer sauce, Southern Indian Madras, SOME Foods

¼ jar or 122g

Simmer sauce, Thai Green Curry, SOME Foods

¼ jar or 120g

Soy sauce 2 tbsp or 42g

Sweet and sour sauce

2 tbsp or 44g

Tamarind, paste ½ tbsp or 11g

Tomato paste 2 tbsp or 28g

Tomato sauce 2 sachets or 13g

Vinegar, rice wine 2 tbsp or 42g

Worcestershire sauce

2 tbsp or 42g

Spreads

Low FODMAP Medium FODMAP High FODMAP

Spreads Serving Size Spreads Serving Size Spreads Serving Size

Jam, marmalade 2 tbsp or 40g Coconut Jam 1 tbsp or 23g Blueberry Jam 1 tbsp or 20g

Jam, strawberry 2 tbsp or 40g Quince paste 1 tbsp or 27g Honey 2 tbsp or 56g

Peanut butter 2 tbsp or 32g Jam, mixed berries 2 tbsp or 40g

Vegemite 1 tsp or 6g

Jam, strawberry, sweetened with high fructose corn syrup

2 tbsp or 40g

Marmalade, blackcurrant

2 tbsp or 40g

Spices

Low FODMAP Medium FODMAP High FODMAP

Spice Serving Size Spice Serving Size Spice Serving Size

Allspice, Cinnamon, Cumin, Five spice, Paprika, Turmeric

1 tsp or 2g

Cardamom, Chilli powder, Cloves, Coriander seeds, Curry powder, Fennel seeds, Fenugreek seeds, Goraka, Mustard seeds

1 tsp or 2g

Nutmeg 2 nutmegs or 4g

Pepper, black 1 tsp or 2g

Saffron 1 packet or 1g

Star anise 2 cloves or 2g

Turmeric 1 tsp or 2g

Confectionary

Low FODMAP Medium FODMAP High FODMAP

Confectionary Serving Size Confectionary Serving Size Confectionary Serving Size

Chocolate, dark 5 squares or 30g Chocolate, milk 5 squares or 30g

Fruit bar 1 bar or 16g

Instant Jelly, Raspberry, Strawberry, diet Lime

½ packet or 250ml

Chocolate, white 5 squares or 30g

Vanilla essence 1 tbsp or 20g

Sugars & Sweeteners

Low FODMAP Medium FODMAP High FODMAP

Sugars & Sweeteners

Serving Size Sugars &

Sweeteners Serving Size

Sugars & Sweeteners

Serving Size

Jaggery ½ tbsp or 12g Treacle, coconut 1 tbsp or 27g Agave Syrup, dark and light

1 tbsp or 21g

Maple syrup 2 tbsp or 53g Golden Syrup 1 tbsp or 15g

Rice malt syrup 1 tbsp or 28g Honey 2 tbsp or 56g

Stevia (powder) 2 sachet or 2g

Sugar, brown, palm, raw, white

1 tbsp or 13 -16g

Nuts and Seeds

Low FODMAP Medium FODMAP High FODMAP

Nuts/Seeds Serving Size Nuts/Seeds Serving Size Nuts/Seeds Serving

Size

Chestnut, roasted 10 chestnuts or 84g

Hazelnuts 20 nuts or 30g

Almonds 20 nuts or 24g

Chestnut, boiled 20 chestnuts or 168g

Seeds, egusi 3 tbsp or 36g Cashews 20 nuts or 30g

LSA (Linseed, sunflower, almond mix)

1 tbsp or 12g Pistachio 15 nuts or 11g

Macadamia 20 nuts or 40g

Mixed Nuts 18 assorted nuts or 36g

Nuts, brazil 10 nuts or 40g

Peanuts 32 nuts or 28g

Pecan 10 halves or 20g

Pine nuts 1 tbsp or 14g

Seeds, chia, (black, white) 2 tbsp or 24g

Seeds, poppy (black,white) 2 tbsp or 24g

Seeds, pumpkin 2 tbsp or 23g

Seeds, sesame 1 tbsp or 11g

Seeds, sunflower, hulled 2 tsp or 6g

Walnuts 10 halves or 30g

Legumes

Low FODMAP Medium FODMAP High FODMAP

Legumes Serving Size Legumes Serving Size Legumes Serving

Size

Chana dal, boiled ½ cup or 46g Chickpeas, canned

½ cup or 84g Baked beans ½ cup or 91g

Lentils, canned ½ cup or 46g Garbanzo beans, canned

½ cup or 100g

Black beans (boiled, canned)

½ cup or 105g

Urad dal, boiled ½ cup or 46g Lentils, green or red, boiled

½ cup or 46g Borlotti beans, canned

½ cup or 91g

Broad beans ½ cup or 87g

Butter beans, canned

½ cup or 70g

Fava beans ½ cup or 87g

Four bean mix, canned

½ cup or 100g

Haricot beans, boiled

½ cup or 88g

Lentil Soup 1 tin or 200g

Lima beans, boiled

½ cup or 79g

Mung beans, boiled

½ cup or 106g

Navy beans, boiled

½ cup or 88g

Red kidney beans, boiled

½ cup or 95g

Soya beans, boiled

½ cup or 85g

Split peas, boiled ½ cup or 90g

Coffee

Low FODMAP Medium FODMAP High FODMAP

Coffee Serving Size Coffee Serving

Size Coffee

Serving Size

Coffee (espresso, instant) 2 tsp or a coffee shot

Coffee with normal milk or soy bean

2 tsp or a coffee shot

Coffee with lactose free milk 2 tsp or a coffee shot

Espresso, decaffeinated with Cow’s milk

30 ml in 220ml milk or 250g

Coffee decaffeinated (espresso, instant)

2 tsp or a coffee shot

Espresso, decaffeinated with soy milk (soy beans)

30 ml in 220ml milk or 220g

Espresso,decaffeinated with low fodmap milk alternatives

30 ml in 220ml milk or 220g

Espresso, regular with cow’s milk

30 ml in 220ml or 250g

Espresso, decaffeinated black Double espresso shots, 60ml or 60g

Instant decaffeinated with cow’s milk

2 heaped tsp in 100ml milk or 104 g

Coffee decaffeinated with lactose free milk

2 tsp or a coffee shot

Instant decaffeinated soy milk (soy beans)

2 heaped tsp in 100ml milk or 104 g

Instant decaffeinated with low fodmap milk alternatives

2 heaped tsp in 100ml milk or 104g

Instant ,regular with cow’s milk

2 heaped tsp or 100g

Instant regular or decaffeinated, black

1 dose, 2 heaped tsp or 4g

Instant, regular with soy milk

2 heaped tsp or 100 ml milk or 104g

Instant, regular with low fodmap milk alternatives

2 heaped tsp or 100 ml milk

White coffee, instant from powder

1 sachet or 40g

Juices & Cordials

Low FODMAP Medium FODMAP High FODMAP

Juices Serving Size Juices Serving

Size Juices Serving Size

Cranberry 1 glass or 250ml Apple 99% blend (reconstituted and fresh)

1 glass or 250ml

Vegetable blend, tomato juice base

Tropical, 45% apple, 6% apricot juice

Apple and raspberry cordial

50 ml or 61g

Vegetable blend, tomato, carrot, celery, beetroot

Tropical, 45% apple, 6% apricot juice

Berry fruit blend from juice bar

1 serve or 450ml

Coconut water 1 serve or 250ml

Orange 98% reconstituted

1 glass or 250ml

Orange 99% blend (reconstituted and fresh)

1 glass or 250ml

Orange, cordial (25-50% real juice)

50ml or 61g

Tropical, 35% apple juice

1 glass or 200ml

Tropical, 45% apple, 6% apricot juice

1 glass or 200ml

Tropical 50% apple, 8% pear & mango

1 glass or 250ml

Other Beverages & Nutritional Drinks

Low FODMAP Medium FODMAP High FODMAP

Other Beverages Serving Size Other

Beverages Serving

Size Other Beverages

Serving Size

Cacoa and Cocoa powder 2 heaped tsp or 8g

Malted, chocolate flavoured

3 heaped tsp or 20g

Carob powder 2 heaped tsp or 12g

Creamer powder 2 sachets or 6g Malted chocolate flavoured drink, 3 in 1

1 sachet or 33g

Drinking chocolate (23%, 60%, 70%)

2 heaped tsp or 10g

Malted milk drink, original flavour

3 heaped tsp or 30g

Protein supplement, plant based

1 sachet or 31g

ProNourish Drink French Vanilla or Strawberry Banana

1 bottle or 8 fl oz or 227g

Tea

Low FODMAP Medium FODMAP High FODMAP

Tea Serving Size Tea Serving Size Tea Serving

Size

Tea, black, strong/weak with added cow’s milk

1 mug or 250ml Tea black strong with water

1 mug or 250ml Tea, black strong with added soy milk (soy beans)

1 mug or 250ml

Tea, black strong with added low fodmap milk alternatives

1 mug or 250ml

Tea, chai, weak with added soy milk (soy beans)

1 mug or 250ml Tea chai strong, made up with water

1 mug or 250ml

Tea black weak with water 1 mug or 250ml 1 mug or 250ml

Tea, chai, strong with added low fodmap milk alternatives

1 mug or 250ml

Tea black weak or strong with low FODMAP milk (or even normal milk or soy bean up to 1 tbsp)

1 teabag in 250ml water

Tea black strong with soy bean milk

1 mug or 250ml Tea, chai, strong, with added soy milk (soy beans)

1 mug or 250ml

Tea chai weak, made up with water

1 mug or 250ml Tea chai weak with soybean milk

1 mug or 250ml

Tea, chamomile, strong/weak, made up with water

1 mug or 250ml

Tea, chai weak, with added cow’s milk

1 mug or 250ml Tea herbal weak, made up with water

1 mug or 250ml Tea, fennel, strong/weak, made with water

1 mug or 250ml

Tea, chai with added low FODMAP milk alternatives

1 mug or 250ml Tea herbal strong, made with water

1 mug or 250ml

Tea, dandelion, weak, made up with water

1 mug or 250ml Tea, oolong, strong/weak, made with water

1 mug or 250ml

Tea, green, strong, made up with water

1 mug or 250ml

Tea, peppermint/white, strong, made up with water

1 mug or 250ml

Alcohol

Low FODMAP Medium FODMAP High FODMAP

Alcohol Serving Size Alcohol Serving Size Alcohol Serving Size

Beer 1 can or 375ml Rum 30ml

Gin, Vodka, Whiskey

30ml Wine, low glycaemic index

1 glass or 150ml

Wine, red, sparkling, sweet, white, dry

1 glass or 150ml Wine, sticky 1 glass or 150ml

Notes and Disclaimer

● FODMAP levels and serves quantities are according to Monash University, as

represented on the low FODMAP iPhone app in October 2016.

● Monash University continues researching food and quantities for FODMAPs and,

therefore, this list is subject to change.

● Food and quantity tolerances vary with IBS sufferers. This list should be used as a

guide only.

● The Monash University low FODMAP app, is the best resource for the research

done on the low FODMAP diet. It is convenient to consult and it is regularly

updated. It can be downloaded by following this link from the Monash University

website: http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html

● Another great resource is the FODMAP Friendly app, which can be found here.

● This guide has been created to help those who have no possibility in using the

smartphone apps available. The authors disclaim all responsibility for any liability,

loss, or risk, personal or otherwise, incurred as a consequence, directly or

indirectly, from the use of this publication.

● All rights reserved. No part of this document may be reproduced or transmitted

without prior permission in writing from the authors.