!!! Dr. Lauren Hungler BSc, ND FRUIT! FODMAP FOOD LIST! Apricot (including dried)

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1 FRUIT Generally Tolerable Food Banana (including dried banana chips) FODMAP FOOD LIST Apples (including dried) Blueberries Boysenberry Cantaloupe Carambola (star fruit) Cranberries, fresh Coconut milk: low fat (fat can aggravate symptoms) Dragon fruit Durian Grapes Honeydew melon Kiwi fruit Lemon Lime Mandarin Oranges, clementine Passionfruit Pineapple Prickly pear Raspberry Rhubarb Strawberry Apricot (including dried) Avocado Blackberries Coconut, shredded and dried Cherries Cranberries, dried Currants Dates Figs, dried Grapefruit Lychee Mango Nectarine Pear (including dried) Peach Plum Pineapple, dried Persimmon Pomegranate Raisins Watermelon

2 NUTS & LEGUMES Flaxseed Macadamia Peanuts Pecans Pine nuts Almonds Cashews Hazelnuts Pistachio Beans Chia seeds Pumpkin seeds Sesame seeds Sunflower seeds Lentils, red & green boiled Soy beans, boiled Chickpeas, canned Split peas, boiled Walnuts Lentils, canned Tempeh VEGETABLES Tofu, plain Alfalfa sprouts Bamboo sprouts Bean sprouts Beans, green only Bok choy Bell peppers Chili, red Celeriac Carrot Chives Chinese greens Fennel leaves Cucumber Artichokes Globe and Jerusalem Asparagus Beets Broccoli over ½ cup (use caution) Brussels sprouts over 2-3 sprouts (use caution) Cauliflower Celery Corn Cabbage, savoy Cabbage, red or green over 1 cup (use caution) Dandelion leaves Fennel bulb, over 1 cup (use caution) Garlic (except garlic oil)

3 Endive Eggplant Ginger Lettuce all varieties Kale Olives Parsnip Potato Pumpkin Radish Leek (leaves are okay under 1 cup) Mushrooms Onion Peas Sweet potato Shallot Spring onion (green tops are okay) Squash, butternut Sugar snap peas Sun dried tomato Spinach Squash Tomato Turnip Water chestnuts Zucchini GRAINS Quinoa Rice noodles Polenta Basmati rice White and brown rice Spelt, sourdough bread Rice cakes, plain Wheat Rye Dry oats Cous cous Puffed or popped rice Muesli Generally: gluten containing grains Oat bran, unprocessed Generally: gluten free/grain free is better more of the time

4 CONDIMENTS AND BEVERAGES Note: Alcohol is a gut irritant limit intake and only consume with food Eggplant dip Fresh herbs Mustard Fish sauce Oyster sauce Soy sauce Sweet and sour sauce Rice wine vinegar Worcestershire sauce All spices Jam, marmalade or strawberry Peanut butter Vegemite Sugar, brown or palm Syrup, maple or rice Alcohol: beer, gin, vodka, whiskey, wine Juice: cranberry, vegetable, tomato base DAIRY Hummus Tahini paste Tzatziki Chutney Pickles and relish Pesto sauce Balsamic vinegar (avoid over 1 Tbsp) Pasta sauce cream or tomato based Honey Jam, mixed berries High fructose corn syrup Fructose Inulin Artificial Sweetners: Sorbitol, Mannitol, Maltitol, Xylitol & Isomalt Coffee substitutes and dandelion tea Alcohol: rum, wine (low GI) Juice: apple, berry, orange, tropical blends Individuals who are lactose intolerant should avoid more than 4 g of lactose in one sitting. In general, small quantities of soft cheeses are OK and larger quantities of hard cheeses can be tolerated. Lactose free milk Butter (1tbsp = 0.1g lactose) Custard (¼ cup = 3g lactose) Dark Chocolate (0g lactose) Cream Cheese (1 tbsp = 3g lactose) Sour Cream (1tbsp = 1g lactose) Skim Milk (250ml = 16g lactose) Evaporated Milk (½ cup = 13g lactose) Low Fat Milk (250ml = 13g lactose) Regular Milk (250ml = 12g lactose) Low Fat Yoghurt (200g = 9g lactose) Full Cream Yoghurt (200g =8g lactose)

5 Cottage Cheese (2 tbsp = 1g lactose) Cream (1tbsp = 1g lactose) Cheesecake (150g = 6g lactose) Milk/White Chocolate (50g = 5g lactose) Cheese. Cheddar, Blue Vein, Brie, Feta, Edam, Gouda, Swiss, Bocconcini, Mozzarella Avoid: Soy milk from soy beans (soy protein does not cause the same problem) References: Gibson, P. Shepherd, Susan. Evidence-based dietary management of functional gastrointestinal symptoms: the FODMAP approach. J. Gastroent Hepat. October 14, Vol 25(2) p Staudacher, HM. Whelan, K. Irving, PM. Lomer, MCE. Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome. Oct J. Hum Nut & Diet. Vol 24 (5). pp Gearry, RB. Irving, PM. Barrett, JS. Nathan, DM. Shepherd, SJ. Gibson, PR. Reduction of dietary poorly absorbed short-chain carbohydrates (FODMAPs) improves abdominal symptoms in patients with inflammatory bowel disease a pilot study. Feb J. Crohn & Col. Vol 3 (1). pp