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High FODMAP foods
82 high FODMAP foods, to limit during the elimination phase. For each: the small amount that stays green and, where possible, a swap idea.
To limit (82)
- Nectarinegreen up to 20 g
- Rye bread
💡 Instead : Sourdough bread (long fermentation)green up to 20 g - Muesli / granola
💡 Instead : Oats (flakes)green up to 19 g - Wholemeal / whole wheat flourgreen up to 18 g
- Processed cheese
💡 Instead : Cheddar, Hard / aged cheese (parmesan, emmental…)green up to 18 g - Barley / maltgreen up to 18 g
- Snow peas / sugar snap peasgreen up to 17 g
- Apricotgreen up to 17 g
- Molassesgreen up to 17 g
- Chocolate-hazelnut spreadgreen up to 16 g
- Wheat biscuits / cakes / cookiesgreen up to 16 g
- Chickpea flourgreen up to 16 g
- Onion (brown, red, white)
💡 Instead : Spring onion greens / chives, Leek (green leaves)green up to 16 g - Dried beans cooked (kidney, white, black)
💡 Instead : Canned beans (drained)green up to 15 g - Stock / bouillon (cube, powder)green up to 15 g
- Almond / ground almondsgreen up to 14 g
- Whey / milk protein concentrate
💡 Instead : Whey / milk protein isolategreen up to 14 g - Celerygreen up to 13 g
- Guavagreen up to 13 g
- Whole wheat cereal (Weetabix type)
💡 Instead : Oats (flakes)green up to 13 g - Cashew nutsgreen up to 13 g
- Cereal bar with dried fruitgreen up to 12 g
- Pistachiogreen up to 12 g
- Split peas (cooked)green up to 12 g
- Artichokegreen up to 10 g
- Apple nectar
💡 Instead : Orange juicegreen up to 10 g - Condensed / evaporated milkgreen up to 9.9 g
- Rye flourgreen up to 9.6 g
- Soybeans / soya flourgreen up to 9.4 g
- Mixed fruit juice / smoothie
💡 Instead : Orange juicegreen up to 8.8 g - Textured soy protein (TVP)green up to 8.8 g
- Milk / white chocolate
💡 Instead : Mustard, soy sauce, cocoa, dark chocolategreen up to 8.3 g - Watermelon
💡 Instead : Melongreen up to 8.3 g - Plumgreen up to 8.3 g
- Bran / high-fibre cereal (All-Bran type)green up to 7.8 g
- Mushroom (button)
💡 Instead : Oyster mushroomgreen up to 7.7 g - Raisins / sultanasgreen up to 7.5 g
- Sun-dried tomatogreen up to 7.5 g
- Wheat brangreen up to 7.4 g
- Cherry
💡 Instead : Strawberrygreen up to 7.1 g - Cauliflower
💡 Instead : Courgette / zucchinigreen up to 6.8 g - Fruit-filled biscuits (fig rolls…)green up to 6.5 g
- Rye crispbread (Ryvita type)green up to 6.5 g
- Mango
💡 Instead : Pineapplegreen up to 6.3 g - Salsifygreen up to 6 g
- Sweet / dessert wine, portgreen up to 5.9 g
- Cranberry juice drink (sweetened)green up to 5.1 g
- Spring onion (bulb)green up to 4.8 g
- Cidergreen up to 4.7 g
- Leek (white part)
💡 Instead : Leek (green leaves)green up to 4.2 g - Blackberrygreen up to 4.2 g
- Apple
💡 Instead : Strawberry, Kiwi fruitgreen up to 4 g - Apple juice / puree
💡 Instead : Orange juicegreen up to 3.9 g - Pear
💡 Instead : Orange, Kiwi fruitgreen up to 3.9 g - Shallot
💡 Instead : Spring onion greens / chives, Leek (green leaves)green up to 3.4 g - Dried apricotgreen up to 3.3 g
- Dried mushroomsgreen up to 3.3 g
- Lupin (flour, protein)green up to 3.2 g
- Black garlicgreen up to 3 g
- Honey
💡 Instead : Sugar, glucose, maltodextrin, maple syrupgreen up to 2.9 g - Whole milk powder
💡 Instead : Lactose-free dairy (milk, yoghurt, cream…)green up to 2.7 g - Onion powder / fried onion
💡 Instead : Spring onion greens / chives, Herbs and spicesgreen up to 2.5 g - Jerusalem artichokegreen up to 2.5 g
- Skimmed milk powder
💡 Instead : Lactose-free dairy (milk, yoghurt, cream…)green up to 1.9 g - Prunegreen up to 1.9 g
- Garlic
💡 Instead : Oils (incl. garlic-infused oil), Spring onion greens / chivesgreen up to 1.7 g - Whey powdergreen up to 1.4 g
- Fructose-glucose syrup / HFCS
💡 Instead : Sugar, glucose, maltodextrin, maple syrupgreen up to 1.4 g - Apple juice concentrategreen up to 1 g
- Lactosegreen up to 1 g
- Dried peargreen up to 0.9 g
- Dried applegreen up to 0.9 g
- Garlic powder / granules
💡 Instead : Oils (incl. garlic-infused oil), Herbs and spicesgreen up to 0.7 g - No-added-sugar chocolate (sweeteners)green up to 0.7 g
- Chicory root (extract)green up to 0.5 g
- Sugar-free gum / sweetsgreen up to 0.3 g
- Inulin / FOS / oligofructosegreen up to 0.3 g
- Agave syrup
💡 Instead : Sugar, glucose, maltodextrin, maple syrupgreen up to 0.3 g - Fructosegreen up to 0.2 g
- Maltitol, xylitol, isomalt, lactitolgreen up to 0.2 g
- Mannitol (E421)green up to 0.2 g
- Sorbitol (E420)green up to 0.2 g
💡 The catch: in a meal, the FODMAPs of every food add up. Several green servings together can go over the cut-off. Find out why →
Your whole meal, added up
In a meal, the FODMAPs of every food add up: a green serving can tip the meal into orange. FODMAP Scanner scans your products in the shop and works out the FODMAPs of your whole meal.
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