Comprehensive FODMAP Foods Yes/No Chart with colour-coded lists: green for low FODMAP safe foods, red for high FODMAP triggers. Covers all categories—meat, poultry, seafood, eggs, vegetables, fruits, nuts, seeds, healthy fats, grains. Includes especially high FODMAP foods to strictly avoid. Perfect for IBS management, grocery shopping, meal planning. Includes both A4 and Letter formats in ZIP file, instant download.
$4.00
Navigate IBS with confidence using this comprehensive FODMAP Foods Yes/No Chart—your essential quick-reference guide featuring extensive food lists clearly divided into low FODMAP "YES" foods you can enjoy freely and high FODMAP "NO" foods to avoid during elimination, making grocery shopping, meal planning, and dining decisions effortless even during stressful symptom flare-ups.
This beautifully organised, colour-coded chart uses intuitive visual design—calming green for safe, low FODMAP foods and bold red for high FODMAP triggers—eliminating confusion and providing instant answers when you need them most, whether you're standing in the grocery aisle, planning weekly meals, or deciding what to order at a restaurant.
Understanding FODMAP and IBS:
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates and sugar alcohols that the small intestine doesn't absorb well. For people with Irritable Bowel Syndrome (IBS) and other gastrointestinal disorders, consuming foods high in FODMAPs can cause bloating, gas, abdominal pain, constipation, and diarrhea. A low FODMAP diet helps alleviate these problems.
Comprehensive "YES" - Low FODMAP Foods:
Meat: Most unprocessed, unseasoned meats are naturally low FODMAP—some meat products may be seasoned with high FODMAP ingredients, so always check labels and choose plain, unseasoned cuts. Includes beef (steak, jerky, ground beef, roast beef), pork (bacon, ham, pork chops, pork roast, pork tenderloin), lamb (ground lamb, lamb chops, lamb roast, lamb shank), poultry (chicken breast, chicken thighs, chicken drumsticks, turkey breast, ground turkey, duck, quail), seafood (clams, cod, crab, haddock, lobster, mussels, oysters, salmon, sardines, shrimp, trout, tuna), and eggs (chicken eggs, duck eggs, quail eggs).
Vegetables: Arugula (rocket), bamboo shoots, bean sprouts, beetroot leaves, bell peppers (capsicum), bok choy (pak choi), carrots, chives, choy sum, collard greens, cucumber, endive, fennel, green beans, kale, lettuce (all types), mustard greens, okra, olives (in oil or brine), parsley, radicchio, radishes, red cabbage, spinach, squash (zucchini), Swiss chard, tomatoes, turnips (white), watercress.
Fruits: Bananas (unripe), blueberries, cantaloupe (rockmelon), clementines, cranberries, dragon fruit, grapes, honeydew melon, kiwifruit (green), lemons, limes, mandarins, oranges, passionfruit, pineapple (fresh), raspberries, rhubarb, strawberries, tangerines.
Nuts and Seeds: Almonds (up to 10 nuts), Brazil nuts (up to 10 nuts), macadamia nuts (up to 20 nuts), peanuts (unsalted), pecans (up to 10 halves), pine nuts (up to 2 tablespoons), pumpkin seeds, sesame seeds, sunflower seeds, walnuts (up to 10 halves).
Healthy Fats: Butter, coconut oil, olive oil, vegetable oil, canola oil, grapeseed oil, sesame oil, peanut oil, lard, margarine (from olive oil).
Grains: Rice (all types), quinoa, oats (small amounts), polenta, corn (tortillas, chips), gluten-free products, buckwheat, sorghum, teff.
Comprehensive "NO" - High FODMAP Foods:
Meat: While fish and naturally low in FODMAPs, some processed meat products may contain high FODMAP ingredients such as garlic or onion. Meatballs (if made with onion or garlic), sausages (if made with onion or garlic), processed meats (ham, salami, bacon may contain high FODMAP ingredients like honey, maple syrup, or garlic), marinated meat (may contain high FODMAP ingredients like garlic, onion), canned meat in sauce or gravy (may contain high FODMAP ingredients like onion or garlic).
Vegetables: Artichokes, asparagus, broccoli, brussels sprouts, cabbage (savoy, green, red), cauliflower, celery, fennel, garlic, leeks (white part), mushrooms (button, shiitake, oyster), onions (brown, white, red, shallots), peas (green, snap), snow peas, sugar snap peas, sweet corn, beetroot, butternut pumpkin/squash, celeriac, sweet potato, taro, turnip.
Fruits: Apples, apricots, blackberries, cherries, dates, figs, grapefruit, mango, nectarines, peaches, pears, persimmons, plums, prunes, raisins, tangerines, watermelon.
Nuts and Seeds: Cashews, chia seeds, flaxseeds, pistachios, pumpkin seeds, sesame seeds.
Grains: Barley, bulgur, couscous, farro, oats (in amounts greater than 1/4 cup), pearl barley, rye, semolina, wheat (including spelt and kamut).
Especially High FODMAP Foods: Some foods are particularly high in FODMAPs, meaning they are more likely to cause symptoms in people with IBS or other digestive disorders. During the elimination phase, strictly avoid these foods, as even small amounts may be problematic. After successful symptom control, gradually reintroduce to test tolerance in small quantities. Includes wheat products (bread, pasta, cereals), rye products (bread, crispbread), barley products (cereal, beer), onions, garlic, legumes (lentils, chickpeas, kidney beans), dairy products (milk, yogurt, soft cheeses), stone fruits (peaches, plums, cherries), apples, pears, watermelon, honeydew melon, high fructose corn syrup, agave nectar, sugar-free candies containing polyols, wheat-based products (bread, pasta, couscous), made with flour, high fructose corn syrup, inulin root.
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