LOW and HIGH FODMAP foods

– an introduction to the diet 

Are you new to the low FODMAP diet?  It can be pretty overwhelming to get your head around, but guess what - you don’t have to go it alone!

Gut health specialist Marnie Nitschke from Fork That Nutrition has created this starter list of FODMAP foods for We Feed You.  The list is intended to be an introductory guide to suitable and unsuitable foods on the low FODMAP diet.  It’s important to note that there are plenty more suitable and unsuitable foods than those listed here – and that this resource is not intended to replace consultation and advice from a specialist dietitian (like Marnie) and downloading the Monash University Low FODMAP Diet app for further detail. 

To download this list as a PDF to pop on your fridge or take on your next shopping trip, click here>

We Feed You low FODMAP range of meals are a great healthy lunch or dinner for those nights you really can’t be bothered cooking or as a backup whilst you get your head around this new diet.

 

 

FOODS TO INCLUDE 

HIGH FODMAP (AVOID)

VEGETABLES
  • Asian greens
  • Broccoli
  • green beans
  • Cabbage, capsicum
  • Carrot, corn (up to 1⁄2 cob)
  • Cucumber
  • Eggplant, kale
  • Lettuce, spinach & silverbeet
  • Tomatoes
  • Potato and pumpkin (jap/grey)
  • Asparagus
  • Artichoke
  • Cauliflower
  • Garlic
  • Leek & Onion (includes onion/garlic powder)
  • Peas
  • Mushrooms – most varieties
  • Legumes - most varieties

FRUIT
  • Bananas (not over-ripe)
  • Most berries
  • Cantaloupe
  • Citrus fruits (orange, lemon, lime)
  • Grapes
  • Kiwifruit
  • Pineapple
  • Apples & pears
  • Figs & dates
  • Mango
  • Stone fruit
  • Watermelon
  • Most dried fruit and fruit juice

 

While following a low FODMAP diet, the key to optimal health and enjoyment of food is variety! Don’t get stuck in a rut eating the same ‘safe’ 5 foods over and over.  Make an effort to include as many different varieties as possible – aim for 30 different plant foods per week.

SOME EXTRA TIPS:

  • Green tips of spring onion, as well as garlic & onion infused oils are suitable to use.
  • Space fruit intake out over the day, and avoid > 1 serve in a sitting.
  • Fresh & dried herbs & spices are suitable, but stocks & gravies may contain onion or garlic powder.
  • Serve size is important - refer to your dietitian and the Monash Low FODMAP app for full details.

GRAIN PRODUCTS
  • Most gluten free breads & wraps
  • Sourdough wheat/spelt breads
  • Most gluten free pasta
  • All rice, & rice noodles
  • Quinoa, polenta, buckwheat
  • Rice and corn based crackers products
  • Oats / porridge
  • Wheat & rye based breads, cakes, muffins > 1 slice
  • Wheat pasta, noodles & cous cous & cereals
  • Barley in cereals, breads, soups & salads
  • Cereals with honey and/or dried fruit

DAIRY & ALTERNATIVES

 
  • Lactose free dairy milk, yoghurt and ice cream
  • All hard / set cheeses
  • Small amounts of soft cheese and cream (eg.1-2 tbsp)
  • Soy milk (made from soy protein)
  • Rice / almond milk (fortified with calcium)
  • Regular milk
  • Regular yoghurt & ice cream
  • Soy milk (made from whole beans)
  • Cashew cheeses

 

MEAT AND ALTERNATIVES

 
  • Protein foods like fresh meat, fish, chicken, pork and eggs are naturally FODMAP free
  • Some tinned legumes can be included in small amounts
  • Plain tofu & tempeh (or those with safe flavours) are suitable
  • Processed products (eg. sausages, schnitzels, meat pies) often contain high FODMAP ingredients
  • Processed vegetarian options (veggie burgers, falafel) are usually high FODMAP

SNACK FOODS
  • Plain or safe flavours of popcorn, potato and corn chips
  • A handful of nuts (except cashew and pistachio)
  • Cheese and suitable crackers
  • Fresh vegetable sticks
  • Packaged snacks with low FODMAP certification

Working with a dietitian means detailed food lists and individualised help with snack ideas and meal planning. There are lots more options than those listed here!

SAUCES, CONDIMENTS AND FLAVOURINGS

 
  • Soy sauce
  • Fish sauce
  • Most tomato sauces
  • Vinegar
  • Vegemite
  • Peanut butter
  • Raspberry jam
  • Maple syrup, sugar (all types)

 

Your dietitian can help you with product lists, and specific examples of low FODMAP Stocks, sauces, gravies and pasta sauces and low FODMAP recipes 

Avoid honey and agave syrup (high FODMAP)

Be careful with flavour sachets, eg. seasoning mixes, cuppa soups

 

FINAL THOUGHTS:  There are plenty of low FODMAP products available which have been specifically formulated for a low FODMAP diet.  Reach out for help from qualified professionals and you’ll find the diet more enjoyable and more effective.