Acceptable FODMAP Food List

     Basically, I have found everyone's list of FODMAP foods are different and lots of them contradict each other.  This can be quite troublesome and confusing for newbies like myself. My first suggestion is to find a dietitian in your area that is qualified in this area and don't be surprised if you can not find one because this is a fairly new diet.  The link below is the list of foods that I feel works best for me. The bottom line is that we all have to do our homework and keep a food diary and work with your doctor(s). What might work for you may not work for someone else. Don't get discouraged. This is not an easy road and I did not start to feel better for a few weeks. It has taken about a month for me to feel truly awesome enough to go out and try new things in life. That being said it was well worth this sacrifice!

Printable FODMAP List    <<<< Click Here. It will take you to the About.com site.

Suitable Foods adapted from the above printable list. Remember not all foods work for all people. Do your homework and take your notes.

As of June 2013 this list has changed significantly. 

Consult with your dietitian for a new list of foods. 

Fruit
banana, blueberry, 
boysenberry, 
canteloupe, cranberry, 
durian, grape, 
grapefruit, honeydew 
melon, kiwifruit, lemon, 
lime, mandarin, orange, 
passionfruit, pawpaw, 
raspberry, rhubarb, 
rockmelon, star anise, 
strawberry, tangelo

Vegetables
alfalfa, artichoke, 
bamboo shoots, bean 
shoots, bok choy, 
carrot, celery, choko, 
choy sum, endive, 
ginger, green beans, 
lettuce, olives, parsnip, 
potato, pumpkin, red 
capsicum (bell pepper), 
silver beet, spinach, 
summer squash 
(yellow), swede, sweet 
potato, taro, tomato, 
turnip, yam, zucchini

Herbs
basil, chili, coriander, 
ginger, lemongrass,   
marjoram, mint, 
oregano, parsley, 
rosemary, thyme


Cereals
gluten-free bread or 
cereal products
bread
100% spelt bread
rice
oats
polenta
other
arrowroot, millet,  
psyllium, quinoa, 
sorgum, tapioca


Milk
lactose-free milk, 
oat milk*, rice milk, 
soy milk*
cheeses
hard cheeses, and brie 
and camembert
yoghurt
lactose-free varieties
ice-cream 
substitutes
gelati, sorbet
butter substitutes
olive oil


Sweeteners
sugar* (sucrose), 
glucose, artificial 
sweeteners not 
ending in ‘-ol’
honey substitutes
golden syrup*, 
maple syrup*, 
molasses, treacle

Foods suitable on a low-fodmap diet
*small quantities