List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may not  Crackers
need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk / creamers)  Coconut water
 Fruit juice not from concentrate -Avoid breadcrumbs, marinades, and sauces/gravies
 Water that may be high in FODMAPs.
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
List of low FODMAP foods to eat List of high FODMAP foods to avoid

Vegetables Some vegetables

 Bean sprouts (Toge)  Sibuyas / Dahon ng Sibuyas
 Bell pepper  Garlic
 Carrot  Cabbage
 Green beans (Baguio beans)  Broccoli
 Pechay  Cauliflower
 Cucumber  Sitsaro
 Lettuce  Celery
 Tomato  Sweet corn
 Eggplant  Mushrooms
 Ginger Fruits, particularly "stone" fruits like:
 Chives  Peaches
 Parsnips / Labanos  Plums / Duhat
 Potatoes  Prunes / Raisins
Fresh fruits  Mangoes
 Oranges  Apples
 Grapes  Peras
 Honeydew and Melon  Watermelon
 Banana  Cherries / Blackberries
 Blueberries -Dried fruits and fruit juice concentrate
 Kiwi -Beans and lentils
 Lemon / Lime Wheat and rye
 Strawberries  Bread
-Dairy that is lactose-free, and hard cheeses, or  Cereals
ripened/matured cheeses including  Pasta
 (If you are not lactose intolerant, you may  Crackers
not need to avoid dairy with lactose.)  Pizza
-Beef, pork, chicken, fish, eggs Dairy products that contain lactose
-Soy products including tofu  Milk
Grains  Soft cheese
 Rice  Yogurt
 Oats  Ice cream
 Quinoa  Custard / Pudding
 Corn flour -Nuts, including cashews and pistachios
 Sourdough bread Sweeteners and artificial sweeteners
 Gluten-free bread and pasta  High fructose corn syrup
-Gluten is not a FODMAP, but many gluten-free  Honey
products tend to be low in FODMAPs.  Sorbitol / Xylitol / Maltitol / Mannitol
Non-dairy milk  Isomalt (commonly found in sugar-free gum
 Almond milk and mints, and even cough syrups)
 Rice milk Drinks
 Coconut milk  Alcohol
Drinks  Sports drinks
 Tea and coffee (use non-dairy milk /  Coconut water
creamers) -Avoid breadcrumbs, marinades, and
 Fruit juice not from concentrate sauces/gravies that may be high in FODMAPs.
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of low FODMAP foods to eat

Vegetables
 Bean sprouts (Toge)
 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes
Fresh fruits
 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries
-Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including
 (If you are not lactose intolerant, you may
not need to avoid dairy with lactose.)
-Beef, pork, chicken, fish, eggs
-Soy products including tofu
Grains
 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta
-Gluten is not a FODMAP, but many gluten-free
products tend to be low in FODMAPs.
Non-dairy milk
 Almond milk
 Rice milk
 Coconut milk
Drinks
 Tea and coffee (use non-dairy milk /
creamers)
 Fruit juice not from concentrate
 Water
Nuts and seeds
 Almonds
 Macadamia
 Peanuts
 Pine nuts
 Walnuts (fewer than 10-15/serving for nuts)
 Pumpkin seeds
List of high FODMAP foods to avoid

Some vegetables
 Sibuyas / Dahon ng Sibuyas
 Garlic
 Cabbage
 Broccoli
 Cauliflower
 Sitsaro
 Celery
 Sweet corn
 Mushrooms
Fruits, particularly "stone" fruits like:
 Peaches
 Plums / Duhat
 Prunes / Raisins
 Mangoes
 Apples
 Peras
 Watermelon
 Cherries / Blackberries
-Dried fruits and fruit juice concentrate
-Beans and lentils
Wheat and rye
 Bread
 Cereals
 Pasta
 Crackers
 Pizza
Dairy products that contain lactose
 Milk
 Soft cheese
 Yogurt
 Ice cream
 Custard / Pudding
-Nuts, including cashews and pistachios
Sweeteners and artificial sweeteners
 High fructose corn syrup
 Honey
 Sorbitol / Xylitol / Maltitol / Mannitol
 Isomalt (commonly found in sugar-free gum
and mints, and even cough syrups)
Drinks
 Alcohol
 Sports drinks
 Coconut water
-Avoid breadcrumbs, marinades, and
sauces/gravies that may be high in FODMAPs.
 Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat List of low FODMAP foods to eat

Vegetables Vegetables

 Bean sprouts (Toge)  Bean sprouts (Toge)

 Bell pepper  Bell pepper
 Carrot  Carrot
 Green beans (Baguio beans)  Green beans (Baguio beans)
 Pechay  Pechay
 Cucumber  Cucumber
 Lettuce  Lettuce
 Tomato  Tomato
 Eggplant  Eggplant
 Ginger  Ginger
 Chives  Chives
 Parsnips / Labanos  Parsnips / Labanos
 Potatoes  Potatoes

Fresh fruits Fresh fruits

 Oranges  Oranges
 Grapes  Grapes
 Honeydew and Melon  Honeydew and Melon
 Banana  Banana
 Blueberries  Blueberries
 Kiwi  Kiwi
 Lemon / Lime  Lemon / Lime
 Strawberries  Strawberries

-Dairy that is lactose-free, and hard cheeses, or -Dairy that is lactose-free, and hard cheeses, or
ripened/matured cheeses including ripened/matured cheeses including

 (If you are not lactose intolerant, you may not  (If you are not lactose intolerant, you may not
need to avoid dairy with lactose.) need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs -Beef, pork, chicken, fish, eggs

-Soy products including tofu -Soy products including tofu

Grains Grains

 Rice  Rice
 Oats  Oats
 Quinoa  Quinoa
 Corn flour  Corn flour
 Sourdough bread  Sourdough bread
 Gluten-free bread and pasta  Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products -Gluten is not a FODMAP, but many gluten-free products
tend to be low in FODMAPs. tend to be low in FODMAPs.

Non-dairy milk Non-dairy milk

 Almond milk  Almond milk

 Rice milk  Rice milk
 Coconut milk  Coconut milk

Drinks Drinks

 Tea and coffee (use non-dairy milk / creamers)  Tea and coffee (use non-dairy milk / creamers)
 Fruit juice not from concentrate  Fruit juice not from concentrate
 Water  Water
Nuts and seeds Nuts and seeds

List of low FODMAP foods to eat

Vegetables

 Bean sprouts (Toge)

 Bell pepper
 Carrot
 Green beans (Baguio beans)
 Pechay
 Cucumber
 Lettuce
 Tomato
 Eggplant
 Ginger
 Chives
 Parsnips / Labanos
 Potatoes

Fresh fruits

 Oranges
 Grapes
 Honeydew and Melon
 Banana
 Blueberries
 Kiwi
 Lemon / Lime
 Strawberries

-Dairy that is lactose-free, and hard cheeses, or

ripened/matured cheeses including

 (If you are not lactose intolerant, you may not

need to avoid dairy with lactose.)

-Beef, pork, chicken, fish, eggs

-Soy products including tofu

Grains

 Rice
 Oats
 Quinoa
 Corn flour
 Sourdough bread
 Gluten-free bread and pasta

-Gluten is not a FODMAP, but many gluten-free products

tend to be low in FODMAPs.

Non-dairy milk

 Almond milk
 Rice milk
 Coconut milk

Drinks

 Tea and coffee (use non-dairy milk / creamers)

 Fruit juice not from concentrate
 Water