FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are types of carbohydrate molecules found in some foods. The FODMAPs are poorly absorbed by some people. This means that bacteria in the intestines can consume them. This is also known as fermentation.
People that have digestive problems when eating FODMAP containing foods could try a low FODMAP diet. Eating only those foods that are low in FODMAPs.
Low FODMAPs foods
unripe banana, blueberry, cantaloupe melon, coconut, clementine, cranberry, cranberry juice, dragonfruit, grape, grapefruit (small amount), honeydew melon, kiwi fruit, lemon, lime, mandarin, orange, passionfruit, papaya, pineapple, pomegranate, raspberry, rhubarb, strawberry
alfalfa, aubergine, bamboo shoots, bean sprouts, beetroot, bell peppers, book chop, butternut squash (small amount), carrot, chives, chop sum, courgette, cucumber, endive, ginger, green beans, kale, lettuce, okra, olives, parsnips, potato, radish, red chilli, rocket, Swiss chard, spinach, spring onion (green part only), squash, swede, sweetcorn (small amount), sweet potato (small amount), taro, tomato, turnip, water chestnuts, yam
coconut milk, (up to 125ml per day), hemp milk, lactose-free milk, rice milk
brie, camembert, cheddar, feta, mozzarella, parmesan, swiss, hard cheese
lactose free yoghurt
arrowroot, buckwheat, gluten-free oats, gluten free pasta, millet, polenta, psyllium, quinoa, rice, rice bran, sorghum, tapioca
chicken, beef, eggs, fish, lamb, pork, tofu
Nuts and seeds
brazil nuts (<10), chia seeds (<2tbsp), flax seeds (<2tbsp), hazelnuts (<10), macadamia nuts (<20), peanuts, (<32), pecans (<10 halves), pine nuts (<1tbsp), pumpkin seeds (<2tbsp), sesame seeds (<1tbsp), sunflower seeds (<2tbsp), walnuts (<10 halves)
glucose, maple syrup (low HFCS), sucrose, sugar, treacle
beer, wine, gin, vodka, whisky
espresso, filtered coffee, green tea, peppermint tea, red bush tea
Some of the foods listed also have a maximum daily amount listed. This is because even foods on this list can contain some FODMAPs and may need to be limited.