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 |
| Shallots |
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
Vegetables
| 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 |
Fruit
| Banana | Blueberry |
| Boysenberry | Cantaloupe/Rockmelon |
| Cranberry | Dragon Fruit |
| Grapes | Honeydew |
| Kiwifruit | Lemon |
| Lime | Mandarin |
| Orange | Passionfruit |
| Paw Paw | Papaya |
| Pineapple | Raspberry |
| Rhubarb | Strawberry |
Meats
| Beef | Chicken |
| Lamb | Pork |
| Prosciutto | Mince |
| Turkey |
Fish/Seafood
| Canned Tuna | Cod |
| Crab | Lobster |
| Mussels | Oysters |
| Prawn/Shrimp | Salmon |
| Trout |
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 |