Low FODMAP foods

These are foods that you should be able to eat without getting bloated/ IBS symptoms (assuming your symptoms are related to food sensitivities)

Meat and Protein

Beef
Chicken
Duck
Eggs
Lamb
Oily fish
Pork (including bacon and ham)
Quorn (as long as it has no added onion/ garlic/ foods on the avoid list)
Shellfish
Soya mince
Tofu
Turkey
White fish

Check that meats don’t have added ingredients on the avoid list such as breadcrumbs or sauces.

Carbohydrates

Amaranth
Barley
Buckwheat
Millet
Oats
Polenta
Potato
Quinoa
Rice
Sorghum
Sweet potato
Wheat free bread/ pastry/ cakes/ biscuits
Wheat free pasta or noodles

Breakfast

Cornflakes
Jordans Country Crisp (strawberry or raspberry)
Oatabix
Porridge
Rice crispies
Others (checking the label for problem foods) 

Vegetables

Alfalfa
Aubergine
Bamboo shoots
Beansprouts
Bok choy
Butternut squash
Carrots
Celery
Chilli
Chives
Courgettes
Cucumber
Green beans
Lettuce (endive, iceberg)
Olives
Parsnips
Peppers (Bell)
Plantain
Potato
Pumpkin
Spinach
Spring onion (the green bit)
Sweet potato
Sweetcorn
Tomatoes (in moderation)

Fruit

Banana
Blueberry
Canteloupe melon
Clementine
Cranberry
Date
Galia melon
Grapes
Grapefruit
Honeydew melon
Kiwifruit
Lemon
Lime
Mandarin
Orange
Passion fruit
Papaya
Pineapple
Raspberry
Rubarb
Strawberry

Nuts and Seeds

Almonds (maximum 10)
Cashews
Hazelnuts
Macadamia nuts
Peanuts (including peanut butter)
Pecans
Pine nuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

Flavourings

Salt
Pepper
Vinegar
Herbs
Spices
Chilli
Ginger
Lemon
Lime
Marmite
Bovril

Sugars

Acesulfame K
Aspartame (this is not to say that artificial sweeteners are good for you, it’s just that the ones listed here shouldn’t contribute to bloating/ IBS symptoms)
Canderel
Glucose
Golden syrup
Hermesetas
Jam (assuming the fruit is on the safe list and there aren’t added fructans/ sugars on the avoid list)
Maple syrup
Marmalade
Saccharin
Silver spoon
Splenda
Sugar (sucrose)
Treacle

Fats and Oils

Olive oil
Sunflower oil

Dairy Alternatives

Goats milk, cheese and yogurt
Lactose free milk, cheese and yogurt
Oat milk
Rice milk
Soya milk and yogurt

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s