Are you interested in learning what a low FODMAP diet looks like? While this is not the low FODMAP elimination diet, it is an overview of some high FODMAP foods that may be contributing to your IBS symptom and low FODMAP substitutes.

This low FODMAP diet has been around for approximately ten years and some information you may find online is outdated. The Monash University continues to test new foods to determine their FODMAP level. Often times you will see a discrepancy on similar lists since the portions sizes differ or the list was not updated after more recent testing. For example 1 cup or less of broccoli crowns is considered low in FODMAPs however > 1 cup contains excessive fructose which can be a IBS trigger for some who are intolerant to this FODMAP group. I highly recommend purchasing the Low FODMAP Monash University app for smartphones.  There is a low cost associated with this app however all the money goes to further IBS research which is very much needed.

It is important to avoid high FODMAP foods and find suitable low FODMAP substitutes when embarking on a low FODMAP diet. Portion sizes are also extremely important. Please use the Monash low FODMAP app to find safe portion sizes and ensure you are not exceeding a safe FODMAP threshold.

Here is a list of some common high and low FODMAP Foods.

High FODMAP foods:

  • Garlic and onion
  • Wheat
  • Wheat based breakfast cereal
  • Red kidney beans, split peas, and baked beans.
  • Cashews and pistachios
  • Apples and pears
  • Mango
  • Dried fruit
  • Artichokes
  • Honey
  • High fructose corn syrup
  • Cow's milk
  • Ice cream
  • Peaches, nectarine, plums, watermelon
  • Mushrooms
  • Cauliflower
  • Sugar free gum, candy, mints, and cough drops.

Low FODMAP foods:

  • Green part of the green onion
  • Garlic infused oil
  • Rice
  • Rice or gluten free noodles
  • Canned and drained lentils 1/2 cup
  • Canned and drained chickpeas 1/4 cup
  • Maple syrup
  • Gluten free flours (please see Monash App for specifics since some may be high FODMAP if they contain soy or amaranth flour or large amounts of coconut or almond flour)
  • Almond milk
  • Lactose free milk
  • Oranges
  • Cantaloupe and honeydew
  • Kiwi
  • Green beans
  • Cucumbers
  • Tomato