FODMAP is term coined by researchers to describe a group of sugars that can be poorly absorbed, contributing to the onset of symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).  FODMAPs is an acronym for :
 Fermentable Oligo-saccharides Di-saccharides Mono-saccharides And Polyols.  

When these sugars are poorly absorbed in the small intestine increased water can be drawn into the gut, which can result in diarrhea for some people.  For others, the sugars travel to the large intestine where they are fermented by bacteria, producing gas.  This gas can lead to bloating, flatulence, pain and nausea.  It can also cause bowel movement to slow down which can contribute to constipation.  I have researched all of the FODMAP lists and compiled them into 1 list!  Try cutting food from the High FODMAP list and see if your gut is happy like mine!  :)

Low FODMAP (Suitable)
  • banana, blueberry (organic), boysenberry (organic), cantaloupe, cranberry (organic), durian, grapes (organic), grapefruit, honeydew, melon, kiwi, lemon, lime, mandarin, orange, passionfruit, pawpaw, pineapple, raspberry (organic), rhubarb, rockmelon, strawberry (organic), tangelo, small qty. dried fruit 

  • alfalfa, bamboo shoots, bean shoots, bok choy, carrot, celery, chives, choko, choy sum, corn, cucumber, endive, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, red bell pepper, silver beet, spinach, squash, swede, sweet potato, taro, turnip, yam, zucchini 

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

  • gluten-free bread or cereal products, rice, corn, amaranth, buckwheat, oats, polenta, arrowroot, millet, psyllium, quinoa, sorgum, tapioca

  • lactose-free milk, oat milk, rice milk, soy milk, hard cheese, cheddar, swiss, parmesan, mozzarella, feta, brie, camembert, lactose-free yogurt, gelato, sorbet, clarified butter, ghee 

  • lean beef, chicken, fish, egg, tofu

  • white and brown sugar, glucose, artificial sweeteners (not ending in ol), golden syrup, maple syrup, molasses, treacle

  • Pine nuts, pumpkins seeds, sunflower seeds, almonds, macadamia, pecans, sesame seeds, walnuts, nut butter

High FODMAP (Avoid)
Excess Fructose
  • Fruit: apple, cherries, mango, nashi, pear, persimmon, canned fruit, watermelon
  • Vegetables: Sugar snap peas
  • Sweeteners: agave, honey, corn syrup, fructose, high fructose corn syrup, fruisana, palm sugar
  • Large total fructose dose: concentrated fruit sources, large servings of fruit, dried fruit, fruit juice 

  • Milk: milk from cows, goats, or sheep; custard, ice cream, yogurt, evaporated milk, condensed milk, milk powder
  • Cheeses: soft unripened cheeses (cottage, cream, mascarpone, ricotta)

  • Fruit: custard apple, persimmon, rambutan, watermelon
  • Vegetables: artichokes, asparagus, beets, broccoli, brussel sprouts, cabbage, chicory, dandelion leaves, eggplant, fennel, garlic, leek, legumes, okra, onion, peas, shallots, spring onion, tomato
  • Misc.: inulin, pistachio, wheat, rye

  • Legumes: baked beans, chickpeas, kidney beans, lentils, soy beans

  • Fruit: apple, apricot, avocado, blackberry, cherry, longon, lychee, nashi, nectarine, peach, pear, plum, prune, watermelon
  • Vegetables: cauliflower, green bell pepper, mushrooms, snow peas
  • Sweeteners: sorbitol, mannitol, isomalt, maltitol, xylitol