FODMAP Friendly Foods
This section consists of a FODMAP friendly food list that can be saved onto your computer or phone (right click/equivalent) and a list of articles that go into more detail about certain foods/products.
Please note that while I make every effort for this list to be correct, Monash University is continuously testing new foods. It would be impossible for me to list every food tested here, so I highly advise anyone on this diet long term to download either the Monash University Low FODMAP app or Baliza’s Food Intolerance app with the wheat addition for fructans.
FODMAP Friendly Food List
Read more about FODMAPs and the following
- Chia seeds.
- Coconut and coconut-based products.
- Corn/maize and corn-based products.
- Invert Sugars.
- Sugars and sweeteners – which are low FODMAP?
General Notes on foods and IBS
- FODMAPs are water soluble, so foods high in FODMAPs (such as garlic and onion) should not be put in water-based meals and then picked out before serving, as the FODMAPs will leach into the dish. Instead, saute the garlic and onion in the oil of your choice until fragrant and then remove them before adding any other ingredients; this will allow you to infuse their flavours without adding the FODMAPs into your food.
- Alcohol and caffeine are non-FODMAP gut irritants, so servings should be regulated regardless of FODMAP content.
- Fruits, even the low FODMAP varieties, should be limited to approximately 80 g per meal to prevent overloading of
the glucose co-transport system.
- Remember – low FODMAP does not mean gluten free, and vice versa.
For more information, see the resources page.