Low-FODMAP foods, safe to eat
Fruit banana, blueberry, breadfruit, cantaloupe, clementine, cranberries, grapes, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, papaya, passion fruit, pineapple, rasberry, rhubarb, strawberry
Vegetables alfalfa, aubergine, bamboo shoot, beansprouts, cabbage (white), carrot, cassava, chard/Swiss chard, chilli, chives, courgette, cucumber, endive, ginger, green beans, lettuce (butter, iceberg, radicchio, red coral), olives, pak choy, parsnip, pepper (red, yellow, green, orange), plantain, potato, pumpkin, radish, rocket, seaweed (nori), spinach, spring onion (green part), swede, tomato, turnip, water chestnuts, yam
Grains baking powder, bicarbonate of soda, buckwheat, cornflour, cream of tartar, oats, polenta (cornmeal), potato flour, pounded yam, quinoa, rice (white & brown), rice krispies, 100% sourdough spelt bread, wheat-free/gluten-free pitta, wheat-free/gluten-free ciabatta, wheat-free/gluten-free naan wheat-free/gluten-free flour, rice flour, sorghum flour, maize flour
Legumes tempeh, tofu, mung beans sprouted
Nuts & Seeds in moderation, small handful. Almonds and hazelnuts <10
Fibre Supplements chia seeds, flaxseeds, oat bran, psyllium, rice bran
Drinks limit caffeine and fizzy drinks, peppermint tea, green tea, white tea, various herbal tea infusions.
Most alcoholic drinks are low in FODMAPS (beer, gin, vodka, whiskey and wine) however alcohol is a stimulant and may increase IBS like symptoms. Learn your own limits, if alcohol is a trigger it is suggested that you consume no more than 1-2 units per day, with food. I avoid alcohol completely in phase 1.
Sugars, preservatives & sweeteners glucose, glucose syrup, sucrose, sugar, dextrose, maple syrup, treacle, jam and marmalade.
Suitable artificial sweeteners: aspartame, acesulfame K, saccharin, sucralose, Canderel, silver spoon, Splenda, Hermesetas, Stevia
