FODMAP Food Database

Page 27 of 35

Low

Zest / rind, lemon

Fruits

Listed serving: 1 serve (zest of 1 lemon)

Low

Zest / rind, orange

Fruits

Listed serving: 1 serve (zest of 1 orange)

Moderate

Apricot, pitted, raw

Fruits

Listed serving: Low serve (2 medium)

Moderate

Avocado, Hass, peeled, pitted, raw

Fruits

Listed serving: *Low serve (3 tablespoons)

Moderate

Bar, granola, oat and honey

Grains & Breads

Listed serving: Low serve (¼ bar)

Moderate

Berry, raspberry, raw

Fruits

Listed serving: Low serve (1/3 cup)

Moderate

Berry, strawberry, raw

Fruits

Listed serving: Low serve (5 medium)

Moderate

Biscuit / Cookie, sandwich, cream filling, chocolate-coated

Grains & Breads

Listed serving: Low serve (1 biscuit)

Moderate

Biscuit / Cookie, shortbread

Grains & Breads

Listed serving: Low serve (1 biscuit)

Moderate

Bread, gluten free (gluten free wheat starch), sourdough

Grains & Breads

Listed serving: Low serve (1 slice)

Moderate

Bread, gluten free (rice and chia)

Grains & Breads

Listed serving: Low serve (1 slice)

Moderate

Bread, gluten free, mixed grain / multigrain

Grains & Breads

Listed serving: Low serve

Moderate

Bread, Naan / Roti

Grains & Breads

Listed serving: Low serve

Moderate

Bread, oat, sourdough

Grains & Breads

Listed serving: Low serve (1 slice)

Moderate

Breakfast cereal, flakes of corn

Grains & Breads

Listed serving: Low serve

Moderate

Breakfast cereal, flakes, mixed grain (7 mix)

Grains & Breads

Listed serving: Low serve

Moderate

Breakfast cereal, puffed or popped rice

Grains & Breads

Listed serving: Low serve (½ cup)

Moderate

Celery (stalk only), raw

Vegetables

Listed serving: Low serve (11/3 stalks)

Moderate

Cheese, American, white, pre-wrapped singles

Dairy

Listed serving: Low serve (¾ slice)

Moderate

Cheese, creamy cheese portions, French style

Dairy

Listed serving: Low serve (1 triangle portion)

Moderate

Cheese, quark

Dairy

Listed serving: Low serve (2 tablespoons)

Moderate

Chocolate, milk

Sweets

Listed serving: Low serve (4 squares)

Moderate

Chocolate, white

Sweets

Listed serving: Low serve (4 squares)

Moderate

Chutney, fruit (contains pear, apple, garlic and onion)

Condiments

Listed serving: Low serve

Moderate

Coconut, mature fruit, flesh only, raw

Fruits

Listed serving: Low serve (¾ cup)

Moderate

Condensed milk, cow, sweetened, regular fat

Dairy

Listed serving: Low serve (1½ teaspoon)

Moderate

Corn cake, plain

Grains & Breads

Listed serving: Low serve (1 cake)

Moderate

Cream, thickened, regular fat

Dairy

Listed serving: Low serve (1½ tablespoons)

Moderate

Dip, caviar

Condiments

Listed serving: Low serve (½ tablespoon)

Moderate

Drink, cranberry, 27% juice

Beverages

Listed serving: Low serve (¾ glass)

Moderate

Flakes, oat

Grains & Breads

Listed serving: Low serve

Moderate

Flour, millet, finger / ragi

Legumes & Nuts

Listed serving: Low serve (¾ cup)

Moderate

Flour, rice, brown

Grains & Breads

Listed serving: 1 serve (2/3 cup)

Moderate

Grain, buckwheat kernels, cooked

Grains & Breads

Listed serving: Low serve (1/8 cup)

Moderate

Ice cream, vanilla, regular fat

Dairy

Listed serving: Low serve (2/3 scoop)

Moderate

Lettuce, butter, raw

Vegetables

Listed serving: Low serve (1¾ cups)

Moderate

Malted beverage base, chocolate flavour

Beverages

Listed serving: Low serve (1½ heaped teaspoons)

Moderate

Melon, Cantaloupe / Rockmelon, peeled, deseeded, raw

Fruits

Listed serving: Low serve (¾ cup)

Moderate

Milk, coconut, long life (UHT), sweetened

Dairy

Listed serving: Low serve (2/3 cup)

Moderate

Milk, coconut, long life (UHT), unsweetened

Dairy

Listed serving: Low serve (¾ cup)

Moderate

Milk, rice

Dairy

Listed serving: Low serve

Moderate

Oats, quick, uncooked

Grains & Breads

Listed serving: Low serve (¼ cup)

Moderate

Okra, raw

Vegetables

Listed serving: Low serve (7 pods)

Moderate

Paste, quince

Condiments

Listed serving: Low serve (½ tablespoon)

Moderate

Pastry, Filo / Phyllo, cooked

Grains & Breads

Listed serving: Low serve

Moderate

Pineapple, canned in juice, slices, drained

Beverages

Listed serving: Low serve

Moderate

Pumpkin / Squash, butternut, unpeeled, raw

Vegetables

Listed serving: Low serve (1/3 cup)

Moderate

Sauce, pesto, basil

Condiments

Listed serving: Low serve (½ tablespoon)