Complete FODMAP List For a Happy Gut

Ever since I posted about how a low FODMAP carbohydrate diet has been amazing for my IBS issues (major gassiness, constipation and lethargy), I've been receiving almost a new email every week from people looking for a complete list of these foods so they can implement it too.

Apparently a LOT of people have these gut issues and it's not pleasant for anyone. Since I've been sending this list out, though, there have been a lot of success stories. I personally have never been happier and no medication or therapy has ever been this beneficial for me.

These past few weeks have been really stressful for me though as I'm moving into my own bootcamp location and have been writing for more and more companies. So, I wasn't sticking to the low FODMAP food list as closely as I should have and my gut has been suffering. But, once I took the FODMAPS out, it's been much better.

In any matter - to make it easy for everyone who wants to know what to eat and not to eat, I'm posting the complete FODMAP list here for you all. Now, I want to disclaim that this is not a list intended to cure or treat every single person out there, and you still need to listen to your own body to find out what works best for you, versus someone else. You're your own best health advocate, so listen to your own gut instinct (no pun intended) :)

Here is the complete FODMAP list I've found works best for most people:

ELIMINATING FODMAPs

 

FRUITS TO AVOID:

Excess Fructose fruit:
Apple
Mango
Nashi fruit
Pear
Persimmon
Rambutan
Watermelon

Excess Fructan fruit:
Persimmon
Rambutan
Watermelon

Excess Polyol fruit:
Apple
Apricot
Avocado
Blackberries
Cherries
Longon
Lychee
Nashi Fruit
Nectarine
Peach
Pear
Plum
Prune
Watermelon

SUITABLE FRUITS:
Banana
Blueberries – buy organic
Boysenberry – buy organic
Cantaloupe
Star fruit
Cranberry – buy organic
Durian
Grapes – buy organic
Grapefruit
Honeydew melon
Kiwi
Lemon
Lime
Mandarin
Orange
Passion fruit
Paw paw
Pineapple
Raspberry – buy organic
Rhubarb
Strawberry – buy organic
Tangelo

Suitable dried fruits (some people are ok with dried fruits, others are not):
Banana chips
Cranberries (often are coated in sugar – only eat if not sweetened)
Currants
Paw paw
Pineapple (often are coated in sugar – only eat if not sweetened)
Sultanas
Raisins (may not be suitable for everyone…)

Special notes on fruit:
Limit intake of suitable fruits to one serve per meal.
e.g. One whole banana or orange.
Third to half a glass of suitable juice.
Small handful of berries or grapes.
Small amount of suitable dried fruit (e.g. 10 sultanas).

 

VEGETABLES TO AVOID:

Excess Fructose vegetables:
Sugar snap peas

Excess Fructan vegetables:
Artichokes (Globe & Jerusalem)
Asparagus
Beet
Brussel Sprouts
Cabbage
Chicory
Dandelion leaves
Fennel
Garlic
Leek
Legumes
Okra
Onion (brown, white, & Spanish)
Peas
Radicchio lettuce
Shallot
Spring onion (white section).

Excess Polyol vegetables:
Avocado
Cauliflower
Mushrooms
Snow peas

 

SUITABLE VEGETABLES:
Alfalfa
Bamboo shoots
Bean shoots
Beans (green)
Bok choy
Broccoli (may not be suitable for everyone…)
Capsicum
Carrot
Celery
Chives
Choy sum
Corn (raw corn may bother some people)
Cucumber
Endive
Eggplant (this may be troublesome for some; check individual tolerance)
Ginger
Lettuce (may be ok or not)
Marrow
Olives
Parsnip

Parsley
Potato
Pumpkin
Silverbeet
Spring onion (green section)
Spinach
Squash (this may be troublesome for some; check individual tolerance)
Swede
Sweet potato
Taro
Tomato (cherry tomatoes often are moldy – try to avoid)
Turnip
Yam
Zucchini (this may be troublesome for some; check individual tolerance)

Special notes on vegetables:
Onion is one of the greatest contributors to IBS. Strict avoidance is recommended.
Avoid:
• Onion (brown, white & Spanish), Onion powder, White section of spring onion.
• Leeks,  Shallots, Garlic.
There is undeclared onion hidden in many processed foods including, chicken salt, vegetable salt, vegetable powder, dehydrated vegetables, stocks, gravies, soups, marinades, & sauces.
Alternatives:
• Chives
• Green part of spring onion
• Asafoetida powder (* contains gluten).
• Fresh & dried ginger, coriander, basil, lemongrass, chili, mint, parsley, marjoram, oregano, thyme, rosemary & others.

 

PROBLEM WHEAT & Rye products:

Bread (white, wholemeal, multigrain, sourdough, pita, & many rye)
Pasta & noodles (regular, two minute, spelt, egg noodles, hokkien & udon)
Breakfast cereals (containing wheat, excess dried fruit &/or fruit juice).
Savoury biscuits (wheat based)
Cakes & baked goods (wheat based)
Sweet biscuits (wheat based)
Pastry & breadcrumbs (wheat flour made)
Others (semolina, couscous, bulger)

ALTERNATIVES to WHEAT Grains:

Rice
Corn (may bother some people)
Potato
Amaranth
Tapioca
Quinoa
Millet
Sorgum
Buckwheat
Arrowroot
Sago

ALTERNATIVES to WHEAT Products: (DO NOT RELY ON THESE - eat real food instead)
Gluten free bread
Gluten free pasta, rice noodles, wheat free buckwheat noodles.
Porridge, wheat free muesli, rice bubbles, corn flakes, & gluten free cereals.
Corn thins, rice cakes & crackers, gluten free crackers, ryvitas, & rye cruskits.
Gluten free cakes, flourless cakes.
Gluten free biscuits.
Gluten free pastry mixes, & bread crumbs, polenta, cornflake crumbs.
Buckwheat, polenta, millet, sorghum, sago, tapioca, rice, & corn flours.


Special notes on Wheat:
• Wheat free Rye is tolerable for most (assess individually).
• Small amounts of wheat, such as breadcrumbs, may be tolerable (assess individually).
• Those with diagnosed Coeliac disease should eliminate gluten from their diet.
• Gluten free foods do not contain wheat, rye oats & barley.
o             A low FODMAP diet allows oats & barley.
• Trace amounts of wheat ingredients such as soy sauce should not be a problem.
• Many wheat derived products such as wheat starch, wheat thickeners, wheat maltodextrin, wheat dextrin, wheat dextrose, wheat glucose, & wheat color caramel are fructan free glucose chains & should be safe to eat.

 

OTHER FODMAPs FOODS (containing, FRUCTOSE &/or Fructans) to AVOID:
• Honey
• Corn syrups
• Corn syrup solids
• Fruisana
• Chickory
• Dandelion tea
• Inulin
• Artificial sweeteners (see GOS)
• Sugar free or low carb sweets, mints, gums, & dairy desserts.
• Baked beans, lentils, & chick peas

Alternatives:
• Golden syrup
• Treacle
• Molasses
• Maple syrup
• White, brown, raw & castor sugar (sucrose) eaten in moderation.
• Tea, coffee, & herbal teas
• Nuts & seeds (moderation)
• Oat bran
• Barley bran.
• Psyllium.
• Rice bran.
• Suitable sweeteners (nutrasweet, sucralose, aspartame, stevia, saccharine, tic tacs, minties, regular gum).

 Special comments:
• Limit alcohol intake.
• Avoid alcohol which is high in indigestible carbohydrate, such as beer.
• Clear spirits such as Vodka & Gin with water/soda flavored with fresh suitable fruit in moderation is preferable.
• Drink plenty of water.
• Eat in moderation.
• Chew your food well.
• Limit processed foods (hidden FODMAPs & irritants).
• Limit or avoid processed meats ((hidden FODMAPs & irritants).
• Fresh fruit, vegetables, & whole meats/fish are best.

Posted May 27, 2011 by Cassandra Forsythe.
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Comments for This Entry

GravatarSarah05:26PM on June 14, 2011

This is ironic (for me). I've JUST started doing the low fodmap diet about 3 weeks ago for my ibs and just 3 days ago, I picked up NROL4W. Looking over the recipes from the book today, (I would have tried all of these BEFORE the fodmap diet as I was a big eater of eating clean) I was thinking how I can accomodate them into my new diet.

Feeling bored, I decided to check out the authors, and BAM! I surf onto your post! I'm not too sure how far along you're into it, but it has helped me immensly. It seems to mainly be a fructose issue for me, but I'm still in the process of finding out what my other triggers are.

Good luck!

GravatarDaina08:31AM on June 21, 2011

Besides IBS-C and bloating/cramping, do you find FODMAP foods cause a weird sensation in your stomach, like it almost mimics hunger? Maybe it's a slight burn. I don't know. I have the issues listed above, and am working with someone now, re-introducing foods after an elimination diet, but I would like to also experiment with testing FODMAP foods and see what happens.

GravatarDaina02:47PM on June 21, 2011

Also I'd assume butter is out, right?

GravatarSarah05:01PM on June 21, 2011

Daina, butter is ok in small quantities because it is low lactose. Most people can have a bit on their gluten free bread or on their veggies. As for hunger, no, not for me. I had a mild heartburn feeling, which I'm told is NOT heartburn I've experienced, but mild regurgitation! (gross!) Apparently this is common as well.

GravatarSarah05:02PM on June 21, 2011

I will also add that there are updated lists on line and grapes and dried fruits are usually on the "avoid" list.

GravatarDaina05:59PM on June 21, 2011

Thanks, Sarah.

GravatarClaire08:07PM on June 23, 2011

Thank you SO MUCH for this post!! I've been trying to work it out alone until now, thank you thank you thank you!

GravatarCassandra08:27AM on June 24, 2011

Sarah - there are different lists online and it really depends on the person to know what is really going to work and what will not. Some foods are a given, but some are ok for some, but not for others. Grapes and raisins in moderation are ok for some, while most dried fruits are not ok (too much fructose). If you buy organic grapes and raisins, it seems to be less of an issue. This list definitely is not the end-all be-all answer, but has been very helpful for many. For ex: myself- I can't eat any nuts other than pistachios (in small quantities) without issues. And lately, I must have overdosed on strawberries because it wasn't pretty for a few days...

GravatarLori10:47AM on July 12, 2011

Cassandra, Are you familiar with Weston A Price? Also Sally Fallon (author of Eat Fat Lost Fat) wrote Nourishing Traditons which is based on WAP principles. Another book you might be interested in is GAPS- Gut and Psychology syndrome, a fantastic book for people with gut issues and allergies, even autism.

GravatarDaina12:05PM on July 12, 2011

What's been helping me digest my veggies lately is food combining. My bloating disappeared, and I get to eat the veggies I missed!

GravatarWhitney07:36AM on July 20, 2011

Much thanks for your list!! However i've noticed that you have not included a lactose section on your list. Most other lists advise suffers to avoid lactose, however I was wondering if soy milk was a suitable alternative as beans and legumes are advised against?

GravatarLauri10:11AM on July 22, 2011

Whitney - I would suggest avoiding any soy. I've recently been tested for fructose and lactose intolerances but have been on the low FODMAP diet for a couple of months now and it has worked wonders. Most lists suggest avoiding soy and when I tried to reintroduce soy, it wasn't pretty. Also had a really bad reaction to tofu one time before I had a clue what was going on with me. Most FODMAP lists that I have seen suggest avoiding lactose also. When I started the FODMAP diet, I took away everything except the lactose in the first two weeks and was still feeling bad. As soon as I took away the lactose I had my "AHHA" moment and have been feeling good ever since! Hope this helps.

GravatarMichelle02:32PM on July 27, 2011

Daina, I get the burn! I have finally decided to start FODMAP and I have stumbled upon this site, which is awesome by the way! I have been wondering why I feel hungry (I agree totally on the burn description) after eating certain foods...I kept treating myself for worms! So glad to see someone else gets the same sensation as me.

GravatarAudra Blue11:51PM on July 27, 2011

I started the FODMAP diet last week and it's been amazing. I get the weird hunger gurgle thing in my tummy after I eat as well. I figured it was just all the good food churning up the remaining bad stuff and pushing it out. I got a bit of constipation but I figured with all the veggies I've been eating, that should sort itself out as well.

The drawback I've found is that I can't eat macadamia nuts. I love them dearly but about an hour after eating a heap of them, my fingers and face experienced a slight swelling which I know from previous times is inflammation from eating the wrong thing. I'm going to cut them out and slowly reintroduce them next week to see if I have any kind of tolerance level.

I'm vegan, so I don't have the issue with food combining that some people get. But it's a bit of a challenge to make food that tastes good, doesn't hurt me and isn't the same all the time. I find plain potato chips are good for snacks when I want something crunchy.

In the last month, I've lost 4 kgs out of the 5 kgs I put on over xmas (which was being very stubborn and not moving). I'm also hoping to lose another 10kgs which I never thought would be possible. But the way I've been shedding excess body fat lately, I'm really hopeful that it will happen and I won't get that awful plateauing that plagues most of us dieters.

GravatarLyla07:39PM on August 14, 2011

What about agave? I am just staring to get information about the formap diet. I started juicing and felt sick and had no energy,so that is how I found you.thanks!

GravatarSarah05:24AM on August 15, 2011

agave is out as is honey. The only sweeteners we can tolerate are white granulated sugar, dextrose and stevia. Even molasses can be trouble for most. Brown sugar is tolerated by some, and I haven't tried or heard much about suganat yet.

GravatarSara Raynor08:56PM on August 18, 2011

This is fascinating to me because I have had IBD (Crohns Disease) for the last 14 years and have for the most part controlled it with a similar diet (no sugar or gluten). This list is similar (but not exactly) like the specific carbohydrate diet. I do believe in listening to our intuition and how our bodies react to things. I know we can find the answers this way. Thanks for posting this complete list.

GravatarLee09:32PM on September 04, 2011

How long do you suggest being on the FODMAP diet before you notice a difference? Has anyone experienced relief within a week or does it take 4-6 weeks?

GravatarCassandra05:06PM on September 05, 2011

Lee; You should notice a difference in just a week or two if you're really diligent with it and avoiding all the FODMAPs food.

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