When you first start a low FODMAP diet it can be really tricky figuring out what foods you actually can eat. Fruit and veg are particularly challenging, and you were probably disappointed to learn that some of your favourite choices are high in FODMAPs. Below are some options you can throw into the mix to make your life a little more interesting! Take note of the serving sizes where specified, particularly if you are still in the elimination stage, because dose is critical when it comes to FODMAPs and eating more than the recommended serving suggestion could trigger symptoms.
Fruit
Avocado, <20g
Bananas, unripe or firm (avoid overripe or soft bananas)
Blueberries, <60g
Cantaloupe/rockmelon, <125g
Cumquats, 4 fruits
Dragonfruit, 1 fruit
Grapes, all varieties (excludes dried grapes eg. Sultanas, raisins)
Guava, ripe (unripe guava contains fructose in excess of glucose)
Honeydew melon, <135g
Kiwifruit
Lemon
Lime
Mandarin
Orange
Passionfruit
Paw paw
Pineapple
Raspberries
Strawberries
Starchy Veg
Potato, sweet <70g
Potato
Non-starchy Veg
Alfalfa
Bamboo shoots
Bean sprouts
Beans, green
Broccoli, <2.5 cups
Broccolini, <0.5 cups
Brussels sprouts, <4 sprouts
Butternut pumpkin, <30g
Cabbage, Chinese/wombok, <600g
Cabbage, common, <1 cup
Cabbage, red, <1.5 cups
Capsicum, green
Capsicum, red
Carrot
Celeriac
Chilli
Corn, baby, canned
Cucumber
Daikon
Eggplant
Fennel, <1 cup
Ginger
Kale
Leek, leaves only, <1.5 cups
Lettuce
Mushrooms, oyster
Olives (not marinated in garlic)
Parsnip
Pumpkin
Radish
Rocket
Shallots, green top only
Silverbeet
Spaghetti squash, <2 cups
Spinach, baby
Spinach, English
Squash, patty pan (yellow)
Swede
Tomato, cherry
Tomato, common/roma
Turnip <1.5 cup
Water chestnuts
Witlof
Zucchini
List adapted from Monash University Low FODMAP Diet smartphone and tablet app, available here. For specific advice on how to manage your IBS symptoms and whether the low FODMAP diet is right for you, click here to request an appointment with me (either in person at the Brisbane clinic or via Skype) or click here to read more about the services I offer.
