Author: Caitlin Riden

Vegetables and Legumes

Garlic – avoid entirely if possible
Includes garlic salt, garlic powder
Onions – avoid entirely if possible
Includes onion powder, small pickled onions
Artichoke
Asparagus
Baked beans
Beetroot, fresh
Black eyed peas
Broad beans
Butter beans
Cassava
Cauliflower
Celery – greater than 5cm of stalk
Choko
Falafel
Fermented cabbage e.g. sauerkraut
Haricot beans
Kidney beans
Lima beans
Leek bulb
Mange Tout
Mixed vegetables
Mung beans
Mushrooms
Peas, sugar snap
Pickled vegetables
Red kidney beans
Savoy Cabbage – over 1/2 cup
Soy beans / soya beans
Split peas
Scallions / spring onions (bulb / white part)
Shallots
Taro

Alfalfa
Bamboo shoots
Bean sprouts
Beetroot, canned and pickled
Black beans – 1/4 cup / 45g
Bok choy / pak choi
Broccoli, whole – 3/4 cup
Broccoli, heads only – 3/4 cup
Broccoli, stalks only – 1/3 cup
Broccolini, whole – 1/2 cup chopped
Broccolini, heads only – 1/2 cup
Broccolini, stalks only – 1 cup
Brussels sprouts – 2 sprouts
Butternut squash – 1/4 cup
Cabbage, common and red up to 3/4 cup
Callaloo
Carrots
Celeriac
Celery – less than 5cm of stalk
Chicory leaves
Chick peas – 1/4 cup
Chilli – if tolerable
Chives
Cho cho – 1/2 cup diced
Choy sum
Collard greens
Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob
Courgette – 65g
Cucumber
Eggplant / aubergine (1 cup)
Fennel
Green beans
Green pepper / green bell pepper / green capsicum – 1/2 cup
Ginger
Kale
Karela
Leek leaves
Lentils – in small amounts
Lettuce:
Butter lettuce
Iceberg lettuce
Radicchio lettuce
Red coral lettuce
Rocket lettuce
Romaine/Cos lettuce
Marrow
Okra
Olives
Parsnip
Peas, snow – 5 pods
Pickled gherkins
Pickled onions, large
Potato
Pumpkin
Pumpkin, canned – 1/4 cup, 2.2 oz
Radish
Red peppers / red bell pepper / red capsicum
Scallions / spring onions (green part)
Seaweed / nori
Silverbeet / chard
Spaghetti squash
Spinach, baby
Squash
Sun-dried tomatoes – 4 pieces
Swede
Swiss chard
Sweet potato – 1/2 cup
Tomato – canned, cherry, common, roma
Tomato, canned – 3/5 cup
Tomato, common – 1 small
Tomato, cherry – 5 cherries
Tomatillo, fresh – 1 cup
Tomatillos, canned – 75g
Turnip – 1/2 turnip
Water chestnuts
Yam
Zucchini – 65g

Fruits

Apples including pink lady and granny smith
Apricots
Avocado
Bananas, ripe
Blackberries
Blackcurrants
Boysenberry
Cherries
Currants
Custard apple
Dates
Feijoa
Figs
Goji berries
Grapefruit – over 80g
Guava, unripe
Lychee
Mango
Nectarines
Paw paw, dried
Peaches
Pears
Persimmon
Pineapple, dried
Plums
Pomegranate
Prunes
Raisins – over 1 tbsp / 13g
Sea buckthorns
Sultanas
Tamarillo
Tinned fruit in apple / pear juice
Watermelon

Ackee
Bananas, unripe – 1 medium
Bilberries
Blueberries – 1/4 cup
Breadfruit
Carambola
Cantaloupe – 3/4 cup
Cranberry – 1 tbsp
Clementine
Coconut, cream – 1/4 cup
Coconut, flesh – 2/3 cup
Dragon fruit
Lingonberries
Grapes
Guava, ripe
Honeydew and Galia melons – 1/2 cup
Kiwifruit – 2 small
Lemon including lemon juice
Lime including lime juice
Mandarin
Orange
Passion fruit
Paw paw
Papaya
Pineapple
Plantain, peeled
Prickly pear / nopales
Raspberry – 30 berries
Rhubarb
Strawberry
Tamarind
Tangelo

Meats, Poultry, Meat Substitutes, and Seafood

Chorizo if garlic added
Sausages

Beef
Chicken
Chorizo
Foie gras
Kangaroo
Lamb
Pork
Prosciutto
Quorn, mince
Turkey
Cold cuts / deli meat / cold meats such as ham and turkey breast
Processed meat – check ingredients
Canned tuna
Fresh fish e.g.
Cod
Haddock
Plaice
Salmon
Trout
Tuna
Seafood (ensuring nothing else is added) e.g.
Crab
Lobster
Mussels
Oysters
Prawns
Shrimp

Cereals, Grains, Breads, Biscuits/Cookies, Pasta, Nuts, and Cakes

Wheat containing products such as (be sure to check labels):
Biscuits / cookies including chocolate chip cookies
Bread, wheat – over 1 slice
Breadcrumbs
Cakes
Cereal bar, wheat based
Croissants
Crumpets
Egg noodles
Muffins
Pastries
Pasta, wheat over 1/2 cup cooked
Udon noodles
Wheat bran
Wheat cereals
Wheat flour
Wheat germ
Wheat noodles
Wheat rolls
Almond meal
Amaranth flour
Barley including flour
Bran cereals
Bread:
Granary bread
Multigrain bread
Naan
Oatmeal bread
Pumpernickel bread
Roti
Sourdough with kamut
Cashews
Chestnut flour
Cous cous
Einkorn flour
Freekeh
Gnocchi
Granola bar
Muesli cereal
Muesli bar
Pistachios
Rye
Rye crispbread
Semolina
Spelt flour

Wheat free breads
Gluten free breads
Bread:
Corn bread
Rice bread
Spelt sourdough bread
Potato flour bread
Wheat free or gluten free pasta
Bread, wheat – 1 slice
Almonds – 10 almonds
Biscuit, cream cracker – 4 crackers
Biscuit, oatcakes – 4 cakes
Biscuit, savory – 2 biscuits
Biscuit, shortbread – 1 biscuit
Biscuit, sweet, plain – 2 biscuits
Biscuit, wholegrain oat cereal biscuit – 2 biscuits
Brazil nuts
Bulgur / bourghal – 1/4 cup cooked, 44g serving
Buckwheat
Buckwheat flour
Buckwheat noodles
Brown rice / whole grain rice
Chestnuts
Chips, plain / potato crisps, plain
Cornflour / maize
Crispbread
Corncakes
Cornflakes – 1/2 cup
Cornflakes, gluten free
Corn, creamed and canned (up to 1/3 cup)
Corn tortillas, 3 tortillas
Crackers, plain
Flax seeds / linseeds – up to 1 tbsp
Hazelnuts – 10 hazelnuts
Kellogg’s (US):
Corn Flakes
Crispix
Frosted Flakes
Frosted Krispies
Rice Krispies
Macadamia nuts
Millet
Mixed nuts
Oatmeal, 1/2 cup
Oats
Oatcakes
Peanuts
Pecans – 10 halves
Pine nuts
Polenta
Popcorn
Porridge and oat based cereals
Potato flour
Pretzels
Quinoa
Pasta, wheat – up to 1/2 cup cooked
Rice:
Basmati rice
Brown rice
Rice noodles
White rice
Rice bran
Rice cakes
Rice crackers
Rice flakes
Rice flour
Seeds:
Chia seeds
Dill seeds
Egusi seeds
Hemp seeds
Poppy seeds
Pumpkin seeds
Sesame seeds
Sunflower seeds
Starch, maize, potato and tapioca
Sorghum
Tortilla chips / corn chips
Walnuts

Condiments, Dips, Sweets, Sweeteners, and Spreads

Agave
Caviar dip
Fructose
Fruit bar
Gravy, if it contains onion
High fructose corn syrup (HFCS)
Hummus / houmous
Honey
Jam, mixed berries
Jam, strawberry, if contains HFCS
Molasses
Pesto sauce
Quince paste
Relish / vegetable pickle
Stock cubes
Sugar free sweets containing polyols – usually ending in -ol or isomalt
Sweeteners and corresponding E number:
Inulin
Isomalt (E953 / 953)
Lactitol (E966 / 966)
Maltitol (E965 / 965)
Mannitol (E241 / 421)
Sorbitol (E420 / 420)
Xylitol (E967 / 967)
Tzatziki dip

Aspartame
Acesulfame K
Almond butter
Barbecue sauce – check label carefully
Capers in vinegar
Capers, salted
Chocolate:
Dark chocolate – 5 squares
Milk chocolate – 4 squares
White chocolate – 3 squares
Chutney, 1 tablespoon
Dijon mustard
Erythritol (E968 / 968)
Fish sauce
Golden syrup – 1 tsp
Glucose
Glycerol (E422 / 422)
Jam / jelly, strawberry
Jam / jelly, raspberry – 2 tbsp
Ketchup (USA) – 1 sachet
Maple syrup
Marmalade
Marmite
Mayonnaise – ensuring no garlic or onion in ingredients
Miso paste
Mustard
Oyster sauce
Pesto sauce – less than 1 tbsp
Peanut butter
Rice malt syrup
Saccharine
Shrimp paste
Soy sauce
Sriracha hot chilli sauce – 1 tsp
Stevia
Sweet and sour sauce
Sucralose
Sugar – also called sucrose
Tahini paste
Tamarind paste
Tomato sauce (outside USA) – 2 sachets, 13g
Vegemite
Vinegars:
Apple cider vinegar, 2 tbsp
Balsamic vinegar, 2 tbsp
Rice wine vinegar
Wasabi
Worcestershire sauce – has onion and garlic but very very low amount making it low FODMAP

Drinks and Protein Powders

Beer – if drinking more than one bottle
Cordial, apple and raspberry with 50-100% real juice
Cordial, orange with 25-50% real juice
Fruit and herbal teas with apple added
Fruit juices in large quantities
Fruit juices made of apple, pear, mango
Kombucha
Malted chocolate flavored drink
Meal replacement drinks containing milk based products e.g. Ensure, Slim Fast
Orange juice in quantities over 100ml
Quinoa milk
Rum
Sodas containing High Fructose Corn Syrup (HFCS)
Soy milk made with soy beans – commonly found in USA
Sports drinks
Tea:
Black tea with added soy milk
Chai tea, strong
Dandelion tea, strong
Fennel tea
Chamomile tea
Herbal tea, strong
Oolong tea
Wine – if drinking more than one glass
Whey protein, concentrate unless lactose free
Whey protein, hydrolyzed unless lactose free

Alcohol – is an irritant to the gut, limited intake advised:
Beer – limited to one drink
Clear spirits such as Vodka
Gin
Whiskey
Wine – limited to one drink
Coffee:
Espresso coffee, regular or decaffeinated, black
Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk
Instant coffee, regular or decaffeinated, black
Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk
Coconut, milk – 125ml
Coconut, water – 100ml
Drinking chocolate powder
Fruit juice, 125ml and safe fruits only
Kvass
Lemonade – in low quantities
Protein powders:
Egg protein
Rice protein
Sacha Inchi protein
Whey protein isolate
Soya milk made with soy protein
Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants
‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation
Tea:
Black tea, weak e.g. PG Tips
Chai tea, weak
Fruit and herbal tea, weak – ensure no apple added
Green tea
Peppermint tea
White tea
Water

Dairy Foods and Eggs

Buttermilk
Cheese, ricotta
Cream
Custard
Gelato
Ice cream
Kefir
Milk:
Cow milk
Goat milk
Evaporated milk
Sheep’s milk
Sour cream – over 2tbsp
Yoghurt

Butter
Cheese:
Brie
Camembert
Cheddar
Cottage – 2 tablespoons
Cream Cheese – 2 tbsp
Feta
Goat / chevre
Haloumi – 40g
Monterey Jack
Mozzarella
Paneer – 2 tbsp
Parmesan
Ricotta – 2 tablespoons
Swiss
Dairy free chocolate pudding
Eggs
Margarine
Milk:
Almond milk
Hemp milk – 125ml
Lactose free milk
Macadamia milk
Oat milk – 30 ml, enough for cereal
Rice milk
Sorbet
Soy protein (avoid soya beans)
Swiss cheese
Tempeh
Tofu – drained and firm varieties
Whipped cream
Yoghurt:
Coconut yoghurt
Greek yoghurt – 23g
Lactose free yoghurt
Goats yoghurt

Cooking Ingredients, Herbs, and Spices

Carob powder / carob flour

Prebiotic Foods

Herbs:
Basil
Bay leaves
Cilantro
Coriander
Curry leaves
Fenugreek
Gotukala
Lemongrass
Mint
Oregano
Pandan
Parsley
Rampa
Rosemary
Sage
Tarragon
Thyme
Spices:
All spice
Black pepper
Cardamon
Chili powder (check ingredients, sometimes has garlic added)
Chipotle chili powder
Cinnamon
Cloves
Cumin
Curry powder
Fennel seeds
Five spice
Goraka
Mustard seeds
Nutmeg
Paprika
Saffron
Star anise
Turmeric
Oils:
Avocado oil
Canola oil
Coconut oil
Olive oil
Peanut oil
Rice bran oil
Sesame oil
Soybean oil
Sunflower oil
Vegetable oil
Garlic infused oil
Onion infused oil
Acai powder
Asafoetida powder – great onion substitute
Baking powder
Baking soda
Cacao powder
Cocoa powder
Cream, 2 tablespoons
Gelatine
Ghee, clarified butter – 1 tbsp
Icing sugar
Lard
Mango Powder – 1 tsp
Nutritional yeast
Salt
Soybean oil
Tahini, hulled – 30g

The follow items may be hiding in yoghurts, snack bars etc:
FOS – fructooligosaccharides
Inulin
Oligofructose