As well as the slightly scary lists of foods high in FODMAPs, here we have created a list of foods containing safe levels of these tricky elements:
- Fruit: bananas, blueberries, kiwifruit, lemons, limes, oranges, passionfruit, pineapple, cranberries, clementines, grapes, raspberries, strawberries, rhubarb.
- Vegetables: alfalfa, bean sprouts, pak choi, butternut squash, carrots, celeriac, courgette, cucumber, aubergine, fennel, green beans, kale, lettuce, okra, olives, parsnip, potatoes, pumpkin, radish, spinach, swede, Swiss chard, tomatoes, turnip.
- Legumes: canned lentil or chickpeas are tolerable in small amounts as the GOS present mostly leaches out into the water that is then drained away.
- Grains, nuts and seeds: buckwheat, rice, millet, maize, oats, quinoa, polenta, tapioca, Brazil nuts, chestnuts, hazelnuts, macadamia nuts, peanuts, pecans, walnuts, chia seeds, poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds.
- Dairy: milk alternatives such as: almond milk, rice milk, lactose free milk, eggs, tofu (firm). Some dairy options are so low in lactose they are generally a safe bet: butter, margarine and certain cheeses: brie, camembert, cheddar, feta, goats’ cheese, mozzarella.
- Meat/Fish: Most meat and fish should be free of FODMAPs, but just look out for any packaged or processed meat or fish. If they have an ingredients list be sure to check it out.
- Drinks: water, polyol free soft drinks. Then weak teas, coffee, safe fruit juices and certain alcohol such as beer, vodka, gin, whisky and wine may be tolerated in small amounts but may be irritants to the gut in excess.
- Sweeteners: aspartame, acesulfame K, glucose, saccharine, stevia, sucralose, sucrose (sugar).
Please note this is not a complete list of all safe foods and it is also possible that foods in certain amounts/variations may produce individual symptoms. Generally this is a good guide to follow to achieve a FODMAP free diet.
The FODMAP lists are continually being updated by the researchers at Monash University as more foods are analysed in more detail.
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