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What are FODMAP’s?

FODMAP’s are a group of carbohydrates discovered by Scientists at the Monash University. They are found in quite a lot of foods that are in nearly everyone’s diet. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols.

These carbohydrates are not properly digested by the intestines of some people. IBS sufferers are generally recommended to try a low FODMAP diet in order to help reduce their symptoms. Most people have a low absorption of these carbohydrates, but IBS sufferers seem to be affected the worst. The problem with such carbohydrates is that they are not digested by the small intestine, where they are then passed into the large intestine where bacteria ferments the sugars, resulting in gas. For most, this poses little to no problems, but those with IBS and other gastro-intestinal disorders, this can create a host of issues.

Below is a comprehensive list of foods to avoid, as well as foods that are considered safe to eat, with moderation being the key for some. Here is a list of these foods that you are free to download/print for your safekeeping and future reference.

FODMAP Safe and Unsafe Foods

Foods to avoid

All Dairy

All Gluten

Vegetables to avoid

Artichoke Asparagus
Baked beans Beetroot
Broad beans Butter beans
Cabbage Cauliflower
Celery Kidney beans
Leek Mushroom
Peas Soy beans
Split peas spring onions

Fruits to avoid

Apples Apricots
Avocado Blackberries
Cherries Currants
Dates Feijoa
Figs Grapefruit
Lychee Mango
Nectarines Peaches
Pears Persimmon
Plums Pomegranate
Prunes Raisins
Tinned fruit in apple / pear juice Watermelon

Cereals and Grains to avoid

Gluten based foods, grains, and nuts

Barley Cashews
Couscous Gnocchi
Muesli Pistachios
Rye Semolina

Drinks to avoid

Beer Apple, Pear, or Mango Juice
Rum Soy Milk
Sports drinks Wine

Foods that are safe


Alfalfa Bamboo Shoots
Bean Sprouts Bok Choy/Pak Choi
Broccoli Brussel Sprouts
Cabbage Capsicum
Carrots Celery
Chick Peas Chilli
Chives Corn
Cucumber Egg Plant
Fennel Green Beans
Ginger Kale
Leek Lentils
Lettuce Marrow
Okra Olives
Parsnip Radish
Potato Pumpkin
Seaweed Silver Beet
Spinach Spring Onion
Squash Sweet Potato
Tomato Turnip
Yam Zucchini


Banana Blueberry
Boysenberry Cantaloupe/Rockmelon
Cranberry Dragon Fruit
Grapes Honeydew
Kiwifruit Lemon
Lime Mandarin
Orange Passionfruit
Paw Paw Papaya
Pineapple Raspberry
Rhubarb Strawberry


Beef Chicken
Lamb Pork
Prosciutto Mince


Canned Tuna Cod
Crab Lobster
Mussels Oysters
Prawn/Shrimp Salmon

Breakfast Cereals, Grains, Pasta, and Nuts

Almonds (in moderation) Amaranth
Brazil Nuts Bread (made from Gluten Free flour)
Brown/wholegrain Rice Buckwheat
Buckwheat Flour Buckwheat Noodles
Corn Flakes Cornflour
Hazelnuts (in moderation) Macadamia (in moderation)
Millet Oats
Peanuts Pecans
Pine Nuts Polenta
Popcorn Porridge
Potato Chips/Crisps (plain) Potato Flour
Pumpkin Seeds (in moderation) Quinoa
Rice Bran Rice Bubbles/Krispies
Rice Cakes Rice Crackers
Rice Flour Rice Noodles
Sesame Seeds (in moderation) Sorghum
Spelt Sunflower Seeds (in moderation)
Tortilla Chips Walnuts (in moderation)
Wheat Free/Gluten Free Pasta White Rice

Condiments, Sweets, and Spreads

Aspartame Acesulfame
Barbeque Sauce Chocolate (dark)
Chutney (in moderation) Fish Sauce
Golden Syrup Glucose
Jam/Jelly Ketchup (in moderation)
Maple Syrup Marmalade
Mayonnaise Mustard
Olive Oil Oyster Sauce
Peanut Butter Saccharine
Soy Sauce Stevia
Sweet and Sour Sauce Sucralose
Sugar Tomato Sauce
Vegemite (and alternatives) Vinegar
Worcestershire Sauce

Baking, Herbs and Spices

Baking Powder Baking Soda
Cocoa Powder Gelatine
Herbs Icing Sugar
Lard Olive Oil
Rice Oil Salt
Spices Sunflower Oil
Vegetable Oil


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