Foods with moderate F O D M A P s, eat in small amounts*
Oligosaccharides – Fructans & GOS
Fruits dried cranberries (1 tbsp 13g), grapefruit (<1/2 medium), pomegranate (< 3/4 small, 52g), raisins (1 tbsp 13g), rambutan (3 whole)
Vegetables beetroot (2 slices 20g), broccoli (½ cup 47g), brussels sprouts (2 sprouts 38g), butternut squash (¼ cup diced, 30g), savoy cabbage (½ cup 35g), mange tout < 5 pods, taro (½ cup, diced 82g)
Grains amaranth puffed grain (¼ cup 10g), bread 100% sourdough oat (1 slice 26g), bread gluten free multigrain (1 slice 37g), Spelt pasta (1/2 cup cooked 74g)
Legumes – GOS * butter beans (¼ cup 35g), chickpeas (¼ cup 42g), lentils (½ cup 46g), lima beans (¼ cup cooked 39g), mung beans. (¼ cup cooked 53g)
Nuts & Seeds almonds ≤ 10, cashews activated only ≤ 10, coconut milk, hazelnuts ≤ 10, other nuts & all seeds one handful; two tablespoons of nut & seed butters, tahini.
* When tinned these contain lower amounts of FODMAPs. Figure out your own tolerance and include them, in small amounts, if you can. Most people, even non-IBS sufferers, get gassy with beans so if you don’t mind a little wind and this is your only symptom there’s no reason to stop eating them!
Monosaccharides – Fructose
Fruits cherries (< 3)
Vegetables artichoke hearts canned (1/4 cup heart 56g), sundried tomatoes (2 pieces 8g)
Grains bread gluten free multigrain (1 slice 37g), bread gluten free high in fiber
Polyols – sugar alcohols
Fruits avocado (1/8 20g), cherries (< 3), dried coconut (< ½ cup 70g), longans (< 5 15g), lychee (< 5)
Vegetables broccoli (47g), butternut squash (½ cup dices, 60g), celery (≤ ¼ stalk), mange tout (< 5 pods), sweetcorn (< ½ cob, 43g), sweet potato (1/2 cup, 70g)
* As FODMAPs are cumulative try not to have more than 1 moderate FODMAP food per day, in the initial phase of the diet.
