These foods can be difficult to digest and people with IBS or who are prone to bloating may be irritated by some of the below. To find out which, start by excluding all of the below for 8 weeks (not an easy task but I found it worth it as it eliminated my symptoms). Then reintroduce each food one by one. Ensure you are symptom free before starting and allow three symptom free days between each test of a new food. Start with a small portion and record your symptoms. If you have none, double the portion the next day (day 2). If you have none again, double it again the next day (day 3). If you have none it is a safe food for you. If you get symptoms at any point you can record that food as an irritant and stop the test there. Keep a dairy of your safe and irritating foods and at what quantity you can eat them in.
You can revisit tests at later dates as time can change your tolerance levels both for better or for worse.
Wheat
- Bread
- Cakes
- Pastries
- Biscuits
- Flour
- Batter
- Breadcrumbs/ bread coatings
- Pasta
- Noodles
- Wheat or bran based cereals
- Crackers
- Crispbreads
The following fruits
- Apple
- Apricot
- Cherry
- Lychee
- Mango
- Nectarine
- Peach
- Pear
- Plum
- Prune
- Starfruit
- Watermelon
- Juices, sweets or foods containing apple or pear juice
Be cautious about drinking excessive amounts of fruit juices or consuming more than small portions of dried fruits.
The following vegetables
- Artichoke
- Asparagus
- Avocado
- Beans and pulses (baked beans, broad beans, butter beans, chick peas, kidney beans, lentils)
- Beetroot
- Broccoli
- Brussel sprouts
- Cabbage
- Cauliflower
- Chicory root
- Fennel
- Garlic (including soups and sauces with added garlic)
- Leek
- Mange tout
- Mushroom
- Onion (including soups and sauces with added onion)
- Peas
- Spring onion (white bit)
- Sugar snap peas
Sugar free mints, gum, sweets, drinks, desserts etc.
- Avoid sorbitol, mannitol, lactitol, maltitol, xylitol, erythritol or isomalt.
Avoid FOS, inulin or oligofructose in ingredients lists
Pistachio nuts
Chicory
Dandelion tea
Milk and products containing lactose. For example:
- Cheese
- Yogurt
- Milk chocolate
- Ice-cream
Get Rid of Stomach Bloating & IBS: low FODMAP diet 
I know onions and garlic are high fodmap. Can you use a garlic powder for seasoning?
I would say not, but everyone reacts differently so test it and see how you react. Also, test different quantities.
you may sauté smashed garlic in oil and then strain it or maybe get away with a small amount of onion powder. I do . Remember every one is different
Perhaps a list of what one can actually eat might be helpful.
Hi there, have a look at the low FODMAP page for a post of foods you can eat.
This is my first time visit at here and i am truly happy to read all at single place.
What about Mango ?
Hi Daniel, mango is one to avoid/ only eat in small quantities depending on how you react to it. Happy Christmas
According to research from Monash University, which pioneered this diet, you may have up to 1/2 cup of broccoli (test individual tolerance for cruciferous veggies), 1/4 cup of Brussels Sprouts (which isn’t very many), a few slivers of beets, up to 1/8 of an avocado, and a few asparagus. You cannot have cashews (in addition to pistachios) and, while other nuts are safe, you can have just a handful. I’ve seen these allowances repeated by most top nutritionists promoting the FODMAP diet. I find the more I read, the less I feel I know. There are a multitude of foods that have not yet been tested, so testing on ourselves becomes necessary. A good tip I got was to food log (with corresponding digestive symptoms) to look for reactions and patterns over time. And to test tiny amount one day, then larger amount next day. I think once you study and know the Eat and Avoid lists (and the moderation lists), it doesn’t feel so restrictive. Nothing disallowed tastes better than feeling healthy.