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.

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Low FODMAPs foods

Fruit

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

Vegetables

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

Milk

coconut milk, (up to 125ml per day), lactose-free milk and hemp- or rice milk

Cheese

brie, camembert, cheddar, feta, mozzarella, parmesan, swiss, hard cheese

Yoghurt

lactose-free yoghurt

Grains

arrowroot, buckwheat, gluten-free oats, gluten free pasta, millet, polenta, psyllium, quinoa, rice, rice bran, sorghum, tapioca

Protein

chicken, beef, eggs, fish, lamb, pork, tofu

Nuts and seeds

brazil nuts (<10), chia or flax seeds (<2tbsp), hazelnuts (<10), macadamia nuts (<20), peanuts, (<32), pecans (<10 halves), pine nuts (<1tbsp), pumpkin or sunflower seeds (<2tbsp), sesame seeds (<1tbsp), walnuts (<10 halves)

Sweeteners

glucose, maple syrup (low HFCS), sucrose, sugar, treacle

Alcohol

beer, wine, gin, vodka, whisky

Miscellaneous

espresso, filtered coffee, green tea, peppermint tea, red bush tea

 

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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.