High FODMAP Foods

If you have recently been prescribed a low fodmap diet' you may be feeling a little overwhelmed about how to approach this diet. The tolerance level of certain foods does vary' however it's best to initially exclude all the high FODMAP foods where possible and gradually re-introduce one food at a time after the initial period of 2-6 weeks. 

The high FODMAP foods that should be replaced are those containing high levels of sorbitol such pears particularly nashi apricots and apples, blackberries or peaches, nectarines or plums, and artificial sweeteners such as mannitol, sorbitol, xylitol, and Isomalt. 

Other high FODMAP foods include mannitol sources like snow peas or cauliflower, mushrooms, watermelon, or clingstone peach. 

High Fructose foods include artichokes, sugar snap peas, asparagus, apples, boysenberry, figs,  fruit bars, mango, apple juice, high fructose corn syrup, nashi or regular pears, dried fruit, fruits in natural juice such as tin fruit, watermelon, fruit blends or tropical juices, honey.  

Lactose containing foods like regular or low-fat cows milk, condensed milk, yogurt ( low fat or regular ) custard, evaporated milk or ice cream 

High fructan foods like leek, garlic or onion (red, white, or shallot) wheat flake cereals, pasta wheat or roti bread, pearl barley, watermelon, dried apricot, peaches, or common ripe banana. 

High GOS food  (galactooligosaccharides) like green peas or butter beans, custard apples,  pistachio, cashew, oat milk, or soy milk (made from the whole soybean).   

What can I eat instead?  Low Fodmap foods 

Consider these substitutes: Recommended daily intake of fruit can be satisfied with moderate amounts of unripe banana, blueberry, kiwi fruit or grapes, 1/2 cup of paw paw , pineapple, or raspberry. Most ordinary table sugars including brown sugar are low fodmap. Maple or Rice Malt syrups are safe sugar substitutes or if you are watching your KJ intake consider Stevia as a natural sweetener. 

Consider moderate amounts (1/2 cup or less) of low fodmap vegetables instead like potato, pumpkin, or zucchini or 1 cup of low fodmap vegetables like silverbeet, baby spinach, kale, or lettuce. 1/2 cup of tomatoes (cherry or canned). 

Protein sources of Chicken, Eggs, Fish, Meat or Fetta, Ricotta, and cottage cheese are all allowed on a low fodmap map diet or tempeh, tofu, or TVP for vegan or vegetarian low fodmap diets. 

The secret to creating a nutritious low fodmap diet is flavor, all the herbs, and spices you can use like cinnamon, cumin, turmeric, and five-spice or basil coriander, thyme, rosemary,  parsley, sage, or mint. Asian cooking sauces like fish, oyster, or soy sauce, small amounts of balsamic vinegar, or bbq sauce. There are also a range of low fodmap stocks available.

1 Glass of Cranberry or vegetable juice or a full glass of orange juice are allowed as beverages or 1 beer, red or white wine (1 glass), or sparkling.  

For more information on the low fodmap diet consult the Monash University Low Fodmap Diet Guide or download the app


Free Fod Low Fodmap Onion Replacer 72g
  • Fructose Friendly
8 Points
Free Fod Low Fodmap Onion Replacer 72g


Fodmapped Lamb & Vegetable Soup 500g
  • Gluten-Free
  • Dairy-Free
  • Fructose Friendly
  • Egg-Free
  • Soy-Free
10 Points
Fodmapped Lamb & Vegetable Soup 500g


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