Low-FODMAP

What It Is?

FODMAPs are a group of fermentable carbs that aggravate gut symptoms in sensitive people. They’re found in a wide range of foods.

FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols 

These are the scientific terms used to classify groups of carbs that are notorious for triggering digestive symptoms like bloating, gas and stomach pain.

Did you know?

A low-FODMAP diet is not for everyone. Unless you have been diagnosed with IBS, research suggests the diet could do more harm than good.

Ingredients our FODMAP-Free Filter Contains

  • Protein: Beef, chicken, eggs, fish, lamb, pork, prawns and tofu
  • Whole grains: Brown rice, buckwheat, maize, millet, oats and quinoa
  • Fruit: Bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries
  • Vegetables: Bean sprouts, bell peppers, carrots, choy sum, eggplant, kale, tomatoes, spinach and zucchini
  • Nuts: Almonds (no more than 10 per sitting), macadamia nuts, peanuts, pecans, pine nuts and walnuts
  • Seeds: Linseeds, pumpkin, sesame and sunflower
  • Dairy: Cheddar cheese, lactose-free milk and Parmesan cheese
  • Oils: Coconut oil and olive oil
  • Beverages: black tea, coffee, green tea, peppermint tea, water and white tea
  • Condiments: Basil, chili, ginger, mustard, pepper, salt, white rice vinegar and wasbi powder

Ingredients our FODMAP-Free Filter Avoids

      • 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
      • 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
      • Sea buckthorns
      • Sultanas
      • Tamarillo
      • Tinned fruit in apple / pear juice
      • Watermelon
      • Chorizo
      • Sausages
      • Wheat containing products
      • 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 crisp bread
      • Semolina
      • Spelt flour

Related Reading

 

The IBS Diet 


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