Happy Tum Tum | FODMAP Food Reference

acai powder
LOW
acesulfame k
LOW
ackee
LOW
agave
HIGH
alfalfa
LOW
all spice
LOW
almond butter
LOW
almond meal
HIGH
almond milk
LOW
almonds – max of 15
LOW
amaranth flour
HIGH
apple cider vinegar, 2 tbsp
LOW
apples including pink lady and granny smith
HIGH
apricots
HIGH
artichoke
HIGH
asafoetida powder – great onion substitute
LOW
asparagus
HIGH
aspartame
LOW
avocado
HIGH
avocado oil
LOW
baked beans
HIGH
baking powder
LOW
baking soda
LOW
balsamic vinegar, 2 tbsp
LOW
bamboo shoots
LOW
bananas, ripe
HIGH
bananas, unripe
LOW
barbecue sauce – check label carefully
LOW
barley including flour
HIGH
basil
LOW
basmati rice
LOW
bay leaves
LOW
bean sprouts
LOW
beef
LOW
beer – if drinking more than one bottle
HIGH
beer – limited to one drink
LOW
beetroot, canned and pickled
LOW
beetroot, fresh
HIGH
bilberries
LOW
biscuit, savoury
LOW
biscuit, shortbread – 1 only
LOW
biscuits / cookies including chocolate chip cookies
HIGH
black beans(1/4 cup / 45g)
LOW
black eyed peas
HIGH
black pepper
LOW
black tea with added soy milk
HIGH
black tea, weak e.g. pg tips
LOW
blackberries
HIGH
blackcurrants
HIGH
blueberries
LOW
bok choy / pak choi
LOW
boysenberry
HIGH
bran cereals
HIGH
brazil nuts
LOW
bread, wheat – 1 slice
LOW
bread, wheat – over 1 slice
HIGH
breadcrumbs
HIGH
breadfruit
LOW
brie cheese
LOW
broad beans
HIGH
broccoli, heads only(3/4 cup)
LOW
broccoli, stalks only(1/2 cup)
LOW
broccoli, whole(1/2 cup)
LOW
broccolini, heads only(1/2 cup)
LOW
broccolini, stalks only(1 cup)
LOW
broccolini, whole(1/2 cup chopped)
LOW
brown rice
LOW
brown rice / whole grain rice
LOW
brussels sprouts(2 sprouts)
LOW
buckwheat
LOW
buckwheat flour
LOW
buckwheat noodles
LOW
bulgur / bourghal – 1/4 cup cooked, 44g serving
LOW
butter
LOW
butter beans
HIGH
butter lettuce
LOW
buttermilk
HIGH
butternut squash(1/4 cup)
LOW
cabbage, common and red(up to 1 cup)
LOW
cacao powder
LOW
cakes
HIGH
callaloo
LOW
camembert cheese
LOW
canned tuna
LOW
canola oil
LOW
cantaloupe
LOW
capers in vinegar
LOW
capers, salted
LOW
carambola
LOW
cardamon
LOW
carob powder
HIGH
carrots
LOW
cashews
HIGH
cassava
HIGH
cauliflower
HIGH
caviar dip
HIGH
celeriac
LOW
celery(less than 5cm of stalk)
LOW
celery – greater than 5cm of stalk
HIGH
cereal bar, wheat based
HIGH
chai tea, strong
HIGH
chai tea, weak
LOW
chamomile tea
HIGH
cheddar cheese
LOW
cheese, cream
HIGH
cheese, halmoumi
HIGH
cheese, ricotta
HIGH
cherries
HIGH
chestnut flour
HIGH
chestnuts
LOW
chia seeds
LOW
chick peas(1/4 cup)
LOW
chicken
LOW
chicory leaves
LOW
chilli powder (check ingredients sometimes has garlic added)
LOW
chilli – if tolerable
LOW
chips, plain / potato crisps, plain
LOW
chives
LOW
cho cho(1/2 cup diced)
LOW
choko
HIGH
chorizo
HIGH
choy sum
LOW
chutney, 1 tablespoon
LOW
cilantro
LOW
cinnamon
LOW
clear spirits such as vodka
LOW
clementine
LOW
cloves
LOW
cocoa powder
LOW
coconut oil
LOW
coconut water
HIGH
coconut yoghurt
LOW
coconut – milk, cream, flesh
LOW
cod (fresh)
LOW
cold cuts / deli meat / cold meats such as ham and turkey breast
LOW
collard greens
LOW
cordial, apple and raspberry with 50-100% real juice
HIGH
cordial, orange with 25-50% real juice
HIGH
coriander
LOW
corn / sweet corn – if tolerable and only in small amounts(1/2 cob)
LOW
corn bread
LOW
corn tortillas, 3 tortillas
LOW
corn, creamed and canned (up to 1/3 cup)
LOW
corncakes
LOW
cornflakes – 1/2 cup
LOW
cornflakes, gluten free
LOW
cornflour / maize
LOW
cottage cheese
LOW
courgette
LOW
cous cous
HIGH
cow milk
HIGH
crab (ensuring nothing else is added)
LOW
crackers, plain
LOW
cranberry(1 tbsp)
LOW
cream
HIGH
cream(2 tablespoons)
LOW
crispbread
LOW
croissants
HIGH
crumpets
HIGH
cucumber
LOW
cumin
LOW
currants
HIGH
curry leaves
LOW
curry powder
LOW
custard
HIGH
custard apple
HIGH
dairy free chocolate pudding
LOW
dandelion tea, strong
HIGH
dark chocolate
LOW
dates
HIGH
dijon mustard
LOW
dragon fruit
LOW
drinking chocolate powder
LOW
egg noodles
HIGH
egg protein (protein powders)
LOW
eggplant / aubergine
LOW
eggs
LOW
egusi seeds
LOW
einkorn flour
HIGH
erythritol (e968 / 968)
LOW
espresso coffee, regular or decaffeinated, black
LOW
espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk
LOW
evaporated milk
HIGH
falafel
HIGH
feijoa
HIGH
fennel
LOW
fennel seeds
LOW
fennel tea
HIGH
fenugreek
LOW
fermented cabbage e.g. sauerkraut
HIGH
feta cheese
LOW
figs
HIGH
fish sauce
LOW
five spice
LOW
flax seeds / linseeds – up to 1 tbsp
LOW
foie gras
LOW
fos – fructooligosaccharides
HIGH
freekeh
HIGH
fructose
HIGH
fruit and herbal tea, weak – ensure no apple added
LOW
fruit and herbal teas with apple added
HIGH
fruit bar
HIGH
fruit juice, 125ml and safe fruits only
LOW
fruit juices in large quantities
HIGH
fruit juices made of apple, pear, mango
HIGH
garlic
HIGH
garlic infused oil
LOW
gelatine
LOW
gelato
HIGH
ghee
LOW
gin
LOW
ginger
LOW
glucose
LOW
gluten free breads
LOW
glycerol (e422 / 422)
LOW
gnocchi
HIGH
goat cheese / chevre cheese
LOW
goat milk
HIGH
goats yoghurt
LOW
goji berries
HIGH
golden syrup
LOW
goraka
LOW
gotukala
LOW
granary bread
HIGH
granola bar
HIGH
grapefruit
HIGH
grapes
LOW
gravy, if it contains onion
HIGH
greek yoghurt, in small amounts
LOW
green beans
LOW
green pepper / green bell pepper / green capsicum
LOW
green tea
LOW
guava, ripe
LOW
guava, unripe
HIGH
haddock (fresh)
LOW
haricot beans
HIGH
hazelnuts – max of 15
LOW
hemp milk
LOW
hemp seeds
LOW
herbal tea, strong
HIGH
high fructose corn syrup (hfcs)
HIGH
honey
HIGH
honeydew and galia melons
LOW
hummus / houmous
HIGH
ice cream
HIGH
iceberg lettuce
LOW
icing sugar
LOW
instant coffee, regular or decaffeinated, black
LOW
instant coffee, regular or decaffeinated, with up to 250ml lactose free milk
LOW
inulin
HIGH
inulin
HIGH
isomalt (e953 / 953)
HIGH
jam / jelly, strawberry
LOW
jam, mixed berries
HIGH
jam, strawberry, if contains hfcs
HIGH
kale
LOW
kangaroo
LOW
karela
LOW
kefir
HIGH
ketchup (usa) – 1 sachet
LOW
kidney beans
HIGH
kiwifruit
LOW
kombucha
HIGH
kvass
LOW
lactitol (e966 / 966)
HIGH
lactose free milk
LOW
lactose free yoghurt
LOW
lamb
LOW
lard
LOW
leek bulb
HIGH
leek leaves
LOW
lemon including lemon juice
LOW
lemonade – in low quantities
LOW
lemongrass
LOW
lentils – in small amounts
LOW
lima beans
HIGH
lime including lime juice
LOW
lingonberries
LOW
lobster (ensuring nothing else is added)
LOW
lychee
HIGH
macadamia milk
LOW
macadamia nuts
LOW
malted chocolate flavored drink
HIGH
maltitol (e965 / 965)
HIGH
mandarin
LOW
mange tout
HIGH
mango
HIGH
mannitol (e241 / 421)
HIGH
maple syrup
LOW
margarine
LOW
marmalade
LOW
marmite
LOW
marrow
LOW
mayonnaise – ensuring no garlic or onion in ingredients
LOW
meal replacement drinks containing milk based products e.g. Ensure, Slim Fast
HIGH
milk chocolate – 3 squares
LOW
millet
LOW
mint
LOW
miso paste
LOW
mixed nuts
LOW
mixed vegetables
HIGH
molasses
HIGH
monterey jack cheese
LOW
mozzarella cheese
LOW
muesli bar
HIGH
muesli cereal
HIGH
muffins
HIGH
multigrain bread
HIGH
mung beans
HIGH
mushrooms
HIGH
mussels (ensuring nothing else is added)
LOW
mustard
LOW
mustard seeds
LOW
naan
HIGH
nectarines
HIGH
nutmeg
LOW
nutritional yeast
LOW
oat bread
LOW
oat milk – 30 ml, enough for cereal
LOW
oatcakes
LOW
oatmeal bread
HIGH
oatmeal, 1/2 cup
LOW
oats
LOW
okra
LOW
oligofructose
HIGH
olive oil
LOW
olives
LOW
onion infused oil
LOW
onions
HIGH
oolong tea
HIGH
orange
LOW
orange juice in quantities over 100ml
HIGH
oregano
LOW
oyster sauce
LOW
oysters (ensuring nothing else is added)
LOW
pandan
LOW
papaya
LOW
paprika
LOW
parmesan cheese
LOW
parsley
LOW
parsnip
LOW
passion fruit
LOW
pasta, wheat over 1/2 cup cooked
HIGH
pasta, wheat – up to 1/2 cup cooked
LOW
pastries
HIGH
paw paw
LOW
paw paw, dried
HIGH
pea protein – up to 20g (protein powders)
LOW
peaches
HIGH
peanut butter
LOW
peanut oil
LOW
peanuts
LOW
pears
HIGH
peas, snow(5 pods)
LOW
peas, sugar snap
HIGH
pecans – max of 15
LOW
peppermint tea
LOW
persimmon
HIGH
pesto sauce
HIGH
pesto sauce – less than 1 tbsp
LOW
pickled gherkins
LOW
pickled onions, large
LOW
pickled vegetables
HIGH
pine nuts – max of 15
LOW
pineapple
LOW
pineapple, dried
HIGH
pistachios
HIGH
plaice (fresh)
LOW
plantain, peeled
LOW
plums
HIGH
polenta
LOW
pomegranate
HIGH
popcorn
LOW
poppy seeds
LOW
pork
LOW
porridge and oat based cereals
LOW
potato
LOW
potato flour
LOW
potato flour bread
LOW
prawns (ensuring nothing else is added)
LOW
pretzels
LOW
prickly pear / nopales
LOW
processed meat – check ingredients
LOW
prosciutto
LOW
prunes
HIGH
pumpernickel bread
HIGH
pumpkin
LOW
pumpkin seeds
LOW
pumpkin, canned(1/4 cup, 2.2 oz)
LOW
quince paste
HIGH
quinoa
LOW
quinoa milk
HIGH
quorn, mince
LOW
radicchio lettuce
LOW
radish
LOW
raisins
HIGH
rampa
LOW
raspberry
LOW
red coral lettuce
LOW
red kidney beans
HIGH
red peppers / red bell pepper / red capsicum
LOW
relish / vegetable pickle
HIGH
rhubarb
LOW
rice bran
LOW
rice bran oil
LOW
rice bread
LOW
rice cakes
LOW
rice crackers
LOW
rice flakes
LOW
rice flour
LOW
rice krispies
LOW
rice malt syrup
LOW
rice milk – up to 200ml per sitting
LOW
rice noodles
LOW
rice protein (protein powders)
LOW
rice wine vinegar
LOW
ricotta cheese – 2 tablespoons
LOW
rocket lettuce
LOW
romaine/cos lettuce
LOW
rosemary
LOW
roti
HIGH
rum
HIGH
rye
HIGH
rye crispbread
HIGH
saccharine
LOW
sacha inchi protein (protein powders)
LOW
saffron
LOW
sage
LOW
salmon (fresh)
LOW
salt
LOW
sausages
HIGH
savoy cabbage
HIGH
scallions / spring onions (bulb / white part)
HIGH
scallions / spring onions (green part)
LOW
sea buckthorns
HIGH
seaweed / nori
LOW
semolina
HIGH
sesame oil
LOW
sesame seeds
LOW
shallots
HIGH
sheep’s milk
HIGH
shrimp (ensuring nothing else is added)
LOW
shrimp paste
LOW
silverbeet / chard
LOW
sodas containing high fructose corn syrup (hfcs)
HIGH
sorbet
LOW
sorbitol (e420 / 420)
HIGH
sorghum
LOW
sour cream
HIGH
sourdough with kamut
HIGH
soy beans / soya beans
HIGH
soy milk made with soy beans – commonly found in usa
HIGH
soy protein (avoid soya beans)
LOW
soy sauce
LOW
soya milk made with soy protein
LOW
soybean oil
LOW
soybean oil
LOW
spaghetti squash
LOW
spelt flour
HIGH
spelt sourdough bread
LOW
spinach, baby
LOW
split peas
HIGH
sports drinks
HIGH
squash
LOW
sriracha hot chilli sauce – 1 tsp
LOW
star anise
LOW
starch, maize, potato and tapioca
LOW
stevia
LOW
stock cubes
HIGH
strawberry
LOW
sucralose
LOW
sugar fizzy drinks / soft drinks / soda that do no contain hfcs such as lemonade, cola. limit intake due to these drinks being generally unhealthy and can cause gut irritation
LOW
sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants
LOW
sugar free sweets containing polyols – usually ending in -ol or isomalt
HIGH
sugar – also called sucrose
LOW
sultanas
HIGH
sun-dried tomatoes(4 pieces)
LOW
sunflower oil
LOW
sunflower seeds
LOW
swede
LOW
sweet and sour sauce
LOW
sweet potato(1/2 cup)
LOW
swiss chard
LOW
swiss cheese
LOW
swiss cheese
LOW
tahini paste
HIGH
tamarillo
HIGH
tamarind
LOW
tamarind paste
LOW
tangelo
LOW
taro
HIGH
tarragon
LOW
tempeh
LOW
thyme
LOW
tinned fruit in apple / pear juice
HIGH
tofu – drained and firm varieties
LOW
tomatillos – canned
LOW
tomato sauce (outside usa) – 2 sachets, 13g
LOW
tomato – canned, cherry, common, roma
LOW
tortilla chips / corn chips
LOW
trout (fresh)
LOW
tuna (fresh)
LOW
turkey
LOW
turmeric
LOW
turnip
LOW
tzatziki dip
HIGH
udon noodles
HIGH
vegemite
LOW
vegetable oil
LOW
walnuts
LOW
wasabi
LOW
water
LOW
water chestnuts
LOW
watermelon
HIGH
wheat bran
HIGH
wheat cereals
HIGH
wheat flour
HIGH
wheat free breads
LOW
wheat free or gluten free pasta
LOW
wheat germ
HIGH
wheat noodles
HIGH
wheat rolls
HIGH
whey protein isolate (protein powders)
LOW
whey protein, concentrate unless lactose free
HIGH
whey protein, hydrolyzed unless lactose free
HIGH
whipped cream
LOW
whiskey
LOW
white chocolate – 3 squares
LOW
white rice
LOW
white tea
LOW
wine – if drinking more than one glass
HIGH
wine – limited to one drink
LOW
worcestershire sauce – has onion and garlic but very very low amount making it low FODMAP
LOW
xylitol (e967 / 967)
HIGH
yam
LOW
yoghurt
HIGH
zucchini
LOW