What you CAN eat on a Low FODMAP Diet
Here is a list of foods YOU CAN EAT:
FRUITS:
Banana
Strawberry
Grapes
Orange/Mandarin
Pineapple
Kiwi Fruit
Passionfruit
Paw Paw
Lime/Lemon
Cranberries/Blueberries/Raspberries/Loganberries
Rhubarb
Star anise
Tangelo
Dragon fruit
And you are allowed a small amount of these (up to)
Grapefruit (½)
Cherries (3)
Lychees (4)
Rambutan (3)
Boysenberry (4)
Dried banana chips (10)
VEGETABLES
Potato
Pumpkin (Jap)
Tomato
Zucchini
Carrot
Cucumber
Capsicum
Iceberg lettuce
Cabbage/Spinach
Eggplant/Parsnip
Olives
Spring onions – green part
Choko/Kale
Radicchio/Radish
Choy sum/Bok Choy
Alfalfa/Silver beet/pickles
Bamboo shoots Bean shoots/sprouts
Endive
Squash
Witlof
Okra
Water chestnuts
Taro
Turnip
And you are allowed a small amount of these (up to)
Broccoli (½ cup)
Sweet Potato (½ cup)
Butternut Pumpkin (1/4 cup)
Avocado (1/3)
Celery (½ stick)
Green beans (6)
Artichoke (1/4)
Beetroot (4 slices)
Peas (½ cup)
Snow peas (10)
Fennel (½ cup)
Corn (½ cob)
GRAINS/SEEDS/NUTS
Oats
Psyllium
100% Spelt bread/Sourdough
Gluten Free bread/pasta/flour
Buckwheat
Rice - noodles/puffed/cakes
Cornflour/Corn flakes/Corn biscuits
Muesli – wheat free, fruit free
Quinoa/Polenta
Tapioca
Millet/Sorghum
Arrowroot flour
Nuts (< 1 handful) – peanut/pecan/hazelnut/macadamia/walnut
Seeds – sesame/sunflower
DAIRY
Hard cheese
Camembert/Brie/Feta
Lactose free milk
Yoghurt low fat/Ice-cream low fat
Almond milk
Rice milk
Soy milk (only if made from soy protein NOT whole soy beans)
Oat milk
OTHER FOODS
Normal table sugar
Meat/Chicken/Fish
Eggs
Olive oil (including garlic infused)
Herbs – Basil/Dill/Coriander/Chilli/Ginger/Lemongrass/Chives/Cumin/ Cinnamon/Mint/Marjoram/Oregano/Parsley/Rosemary/Thyme
Vinegar/Balsamic
Tofu/Tempeh
Soy sauce/Hoisin Sauce/Oyster Sauce
Vegemite/Peanut Butter
Pickles/Mustard
Golden syrup/Treacle
Turmeric/Wasabi/Seaweed
Dry coconut (1/4 cup)
Asafoetida powder (onion-like powder)
Pretzels (½ cup)
Potato crisps
Quorn mince