Ingredients
Ingredient profiles with FODMAP, histamine, lactose and gluten data, with cited scientific sources.
Low FODMAP
- Lamb
- Pineapple
- Fresh duck
- Oats
- Unripe (green) banana
- Ripe banana
- Carrot
- Cucumber
- Fresh rabbit
- Guinea fowl / quail
- Corn flour / cornmeal
- Rice flour
- Potato starch / corn starch (cornstarch)
- Rice cakes
- Iceberg lettuce
- Lettuce
- Fresh pork
- Fresh beef
- Mascarpone
- Very fresh cod
- Fresh hake
- Very fresh sea bream / sea bass
- Gluten-free bread
- Fresh cream (no additives)
- Gluten-free pasta (rice/corn)
- Potato
- Red bell pepper
- Green bell pepper
- Fresh chicken
- Tomato
- Popcorn (plain, no additives)
- Plain sweet/salty popcorn
- Cooked ham (fresh, unsmoked)
- Puffed rice / gluten-free corn flakes
- Salt
- Rice syrup
- Fresh sole / plaice
- Fresh turkey
- Firm tofu (drained)
- Tuna
- Fresh trout
- Fresh veal
- Wasabi
- Saffron
- Zucchini (courgette)
Moderate FODMAP
Other ingredients
- Vinegar / soy sauce / stock cube
- Orange
- Swiss chard
- Burrata
- Unsweetened cocoa powder
- Coffee / espresso
- Canned chickpeas (rinsed)
- Dark chocolate (70%+ cocoa)
- Very fresh mussels / oysters
- Wheat crackers
- Feta
- Passion fruit
- Kiwi
- Canned lentils (rinsed)
- Lemon / lime
- Homemade mayonnaise (egg yolk, oil, a little vinegar)
- Sweet corn (on the cob or canned)
- Mandarin / clementine
- Eggplant (aubergine)
- Brazil nuts
- Udon noodles (wheat)
- Grapefruit
- Fresh ricotta
- Tempeh
- Firm tofu
- Black tea
- Green tea
- Savoy cabbage
- White wine
- Red wine