Food Group HIGH FODMAP Foods LOW FODMAP Foods
Vegetables Asparagus, artichokes, onions(all), leek, garlic, sugar snap peas, beetroot, Savoy cabbage, cauliflower, celery, sweet corn, mushrooms Alfalfa, bean sprouts, green beans, bok choy, capsicum, carrot, fresh herbs, choy sum, cucumber, lettuce, rocket, tomato, zucchini.
Fruit Apples, apricots, figs, pears, mango, pears, watermelon, nectarines, peaches, plums Banana, blueberries, strawberries, cherries, kiwi, orange, mandarin, grapes, melon
Grains Rye, wheat-containing breads, wheat-based cereals with dried fruit, wheat pasta, barley Gluten-free bread and sourdough spelt bread, rice bubbles, oats, gluten-free pasta, rice, quinoa
Meat and Alternatives Legumes/pulses, cashews, pistachios Meats, fish, chicken, Tofu, tempeh, almonds (<10 nuts), pumpkin seeds
Dairy Cow’s milk, yoghurt, soft cheese cream, custard, ice cream Lactose-free milk, lactose-free yoghurts, hard cheese

 

 

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What are low FODMAP and high FODMAP diet foods?
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