FODMAP Safe List

    On the FOODMAP diet, moderation is super important. There are some items that you may only have if it is a certain ratio or so many a day. Please pay attention to the amounts.

Safe Vegetables & Legumes
• Acorn Squash
• Alfalfa
• Arugula
• Arrowroot
• Asparagus (3 spears)
• Baby Spinach
• Bamboo Shoots
• Bean Sprouts
• Beet Greens
• Bell Peppers
• Bib Lettuce
• Bok Choi
• Broccoli (½ cup)
• Butter Lettuce
• Butternut Squash (1/4 cup)
• Callaloo
• Carrots
• Celeriac
• Chard
• Chick Peas (1/4 cup)
• Chives
• Cho Cho
• Choy Sum
• Collard Greens
• Common Cabbage (1 cup)
• Corn (1/2 cob or ¼ cup)
• Courgette
• Cucumber
• Delicata Squash
• Eggplant
• Green Beans
• Ginger
• Iceberg Lettuce
• Kale
• Karela
• Leek Leaves
• Mustard Greens
• Olives
• Parsnips
• Potato
• Pumpkin fresh
• Pumpkin, canned (1/4 cup)
• Red Cabbage
• Rocket Lettuce
• Seaweed (Nori)
• Spaghetti Squash
• Summer Squash
• Sun Dried Tomatoes (4)
• Swiss Chard
• Sweet Potato (1/2 cup)
• Tomato (Canned with No added sweeteners)
• Tomato, fresh
• Turnip
• Turnip Greens
• Water Chestnut
• Watercress
• Yam
• Zucchini

Safe Fruit:
• Ackee
• Bananas
• Bilberries
• Blueberries
• Boysenberries
• Breadfruit
• Cantaloupe
• Carambola (starfruit)
• Cranberries, unsweetened (1 cup)
• Clementines
• Dragon Fruit
• Ligonberries
• Galia Melon
• Grapes
• Guava
• Honeydew Melon
• Kiwifruit
• Lemon
• Lemon Juice
• Lime
• Lime Juice
• Mandarin Oranges
• Orange
• Passionfruit
• Papaya
• Pineapple (fresh only)
• Plantain
• Raspberry
• Rhubarb
• Strawberry
• Tamarind
• Tangelo

Safe Meats & Meat Substitutes
• Meat & Offal
• Canned Meat (nothing else added)
• Poultry
• Eggs
• Fresh Fish (not Factory Farmed)
• Fresh Seafood)
• Preservative/Additive free Bacon
• Preservative Free/Additive Free Deli Meat
• Tempeh
• Tofu (drained, firm only)

Safe Grains & Nuts
• Almonds (15 or less)
• Basmati Rice
• Brazil Nuts
• Bulgur (1/4 cup)
• Buckwheat Flour
• Brown Rice
• Cacao Powder
• Cocoa Powder
• Chia Seeds
• Corn Chips
• Cornflour (Maize)
• Cornflakes (1/2 cup)
• Corn Tortillas (3)
• Gluten Free Bread
• Gluten Free Crackers
• Gluten Free Pasta
• Hazelnuts (15)
• Millet
• Mochiko Flour
• Oatmeal (½ cup)
• Oats
• Peanuts
• Pecans (15)
• Pine Nuts (15)
• Polenta
• Popcorn
• Poppy Seeds
• Potato Flour
• Potato Starch
• Rice Flour
• Pumpkin Seeds
• Pretzels
• Quinoa
• Rice Noodles
• Sesame Seeds
• Sunflower Seeds
• Tapioca Starch
• Wheat Pasta (1/2 cup)
• White Rice
• Rice Flour
• Sorghum
• Tortilla chips
• Walnuts

Safe Condiments, Sweeteners & Spreads)
• Animal Fats (Lard)
• Avocado Oil
• Aspartame
• Asafoetida powder
• Barbecue Sause (without HFCS)
• Capers
• Canola Oil
• Coconut Butter
• Coconut Meat/Flake
• Coconut Oil
• Dark Chocolate
• Extra Virgin Olive Oil
• Fish Sauce
• Garlic Infused Oil
• Gelatin
• Ghee
• Golden Syrup
• Glucose
• Grapeseed Oil
• Jelly without HFCS in safe fruit variety
• Ketchup (1 tbsp)
• Macadamia Butter
• Maple Syrup
• Mayonnaise
• Milk Chocolate (3 squares)
• Miso Paste
• Mustard
• Oyster Sauce
• Peanut Butter
• Peanut Oil
• Rice Malt Syrup
• Saccharine
• Sesame Oil
• Shrimp Paste
• Soy Sauce
• Stevia
• Sunflower Oil
• Sweet & Sour Sauce
• Vinegar
• Wasabi
• White Chocolate (3 squares)
• Vegetable Oil
• Worcestershire Sauce

Safe Drinks & Powders
–Limit Alcohol use to one drink to limit gut irritation–
• Beer
• Clear Spirits
• Diet Soft Drinks using safe sweeteners
• Egg Protein
• Fruit Juice (125 ml safe fruit only)
• Gin
• Green Tea
• Lemonade (1 cup)
• Mate Tea
• Malted Chocolate Drink Powder (3 tsp)
• Pea Protein (up to 20mg)
• Peppermint Tea
• Rice Protein
• Rooibos Tea
• Sacha Inchi Protein
• Soft drinks using no HFCS
• Soy Milk made with Soy Protein
• Whey Protein Isolate
• Weak Black Tea
• Weak Fruit or Herbal Tea (safe blends only)
• Wine
• Whiskey
• White Tea
• Vodka
Safe Dairy
• Almond Milk
• Butter
• Brie
• Camembert
• Cheddar
• Colby
• Coconut Milk
• Cream (1/2 cup)
• Dairy Free Pudding
• Feta
• Goat
• Hard Cheese
• Hemp Milk
• Lactose Free Milk
• Mozzarella
• Parmesan
• Raw Cheese
• Rice Milk (200 ml only)
• Swiss
• Yogurt, Lactose Free