Low-FODMAP Foods to Enjoy

Foods to enjoy

Bananas (if ripe), Blueberries, Cantaloupe, Cranberries , Grapes,  Honeydew melon, Kiwi fruit, Lemons, Limes, Mandarins, Oranges, Passion fruit, Papaya, Pineapple, Raspberries, Rhubarb, Star fruit, Strawberries.
Alfalfa, Aubergine, Bamboo shoots, (quarter of a cup of diced) Butternut Squash, Carrot, (small piece of ) Celery, Chives, Courgettes, Cucumber, Endive, Green beans, Lettuce, Marrow, Olives, Parsnips, Parsley, Red or Yellow Peppers, Potatoes, Pumpkin, Spring onions (green part only), Spinach, Swede, Tomatoes, Turnips.
Herbs and Spices
Asafoetida (this is a useful alternative to onion), Basil, Chilli, Coriander, Ginger, Lemongrass, Marjoram, Mint, Oregano, Parsley, Rosemary, Thyme.
(max 10) Almonds, Chia seeds, (max 10) Hazelnuts, Macadamia nuts, Peanuts, Pecans, Pine Nuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts
Permitted pulses
Canned Butterbeans, Canned Chickpeas
Dairy alternatives
Almond milk, Hazelnut milk, Oat milk, Rice milk, Lactose-free Cow’s Milk, (Ensure there are no hidden FODMAPs such as honey or agave syrup sometimes used as sweeteners in dairy free milk).
Hard Cheeses such as Cheddar, Cheshire or Edam, Ripened cheeses such as Brie or Feta, Lactose Free Cheese.
Other proteins
Eggs, Tofu, Tempeh, Sprouted Buckwheat, Quinoa
Grains and flours
Amaranth , Buckwheat , Corn, Millet, Oats, Polenta, Quinoa, Rice, Tapioca
Sugar, Golden Syrup, Maple Syrup

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