Avoid foods high in F O D M A P s completely in initial phase
Oligosaccharides – Fructans & GOS
Fruits dates, dried figs, dried goji berries, dried pineapple, nectarines, pears, persimmon, plum, prunes, sultanas, watermelon, white peaches
Vegetables, artichokes (globe & Jerusalem), garlic, karela, leeks, onions (yellow, red, white, onion powder, shallots) scallion (bulb), spring onions (white part) peas fresh or frozen
Grains & Breads amaranth, barley-based products, bran wheat, freekeh, kamut, rye-based products (bread and crackers) all wheat* (including bulgur, couscous, semolina) and Wheat-based products**; biscuits, bread, breakfast cereal, crackers, flour, noodles, pasta.
Legumes – GOS adzuki beans, baked beans, black beans, black eyed peas, borlotti beans, red kidney beans, split peas, sprouted chickpeas, soya beans including some soya products (textured vegetable protein/TVP), soymilk made with whole soybeans, silken tofu.
Nuts & Seeds pistachios, cashews
Drinks chamomile tea, fennel tea, chicory-based coffee substitutes
Sweeteners & Condiments golden syrup
Fibre Supplements Wheat bran, inulin (e.g ‘fibre enriched’), fructo-oligosaccharides,
* Except for 100% sourdough spelt bread, low-FODMAP seitan, or small amounts in prepared foods.
** Often minor wheat, rye or barley ingredients do not need to be avoided. E.g. breadcrumbs, speak to your dietician and asses your individual tolerance. I avoid them all in phase 1.
Monosaccharides – Fructose
Fruits apples, boysenberries, cherries, figs, mangoes, pears, tamarillo, watermelon
Vegetables asparagus, artichokes (Jerusalem), sugar snap peas
Legumes broad beans, fava beans
Sweeteners & Condiments Agave nectar, high-fructose corn syrup, fructose, fruit juice concentrate
Polyols – sugar alcohols
Fruits apples, apricots, blackberries, nectarines, peaches, pears, plums, prunes, watermelon,
Vegetables cauliflower, mushrooms
Seeds Coconut water (< 100ml)
Diet, Sugar-free, Low carb foods gums, mints, sweets, deserts
Polyol additives such as sorbitol, mannitol, maltitol, xylitol, polydextrose, isomalt
