low fodmap diet shopping list guide...goji berries, dried 2 tbsp or 24 g 1 cup or 33g jackfruit,...
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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.