Foods to avoid

Suitable foods

• Wheat (including bulghur wheat, couscous, semolina)
• Rye,
• Barley
• Amaranth

• Rice (and rice bran), oats (and oat bran), tapioca, potatoes, buckwheat, polenta, corn, quinoa
  
  

Bread

All wheat bread and rolls:

• White, wholemeal, multigrain , sourdough (small amounts may be ok)
• Pitta bread, bagels, ciabatta, focaccia,Panini, naan bread, chapatti
• Croissants, muffins, brioche, pastriescrumpets and most bakery goods
• Garlic bread, pizza bases
• Rye bread, spelt bread.

Bread

• Wheat free / Gluten free bread and rolls

• Bread made from: oat, rice, corn, tapioca, potato flours
• 100% spelt sourdough (only)
• Wheat free or gluten free pizza bases, pitta bread, ciabatta, naan bread

• Homemade wheat free bread using a bread-maker is a good option

Flour

• All wheat flour white, wholemeal, plain, strong, selfraising
• Rye, barley, gram (Chick Pea) flours
• Coconut flour, spelt flour, soya flour

Flour and raising agents

• Wheat free / gluten free flour, buckwheat, cornflour, millet flour, maize flour, polenta, potato, rice flour
• Baking powder, bicarbonate of soda, cream of tartar, yeast

• Wheat or bran based cereals (weetabix, shredded wheat, bran flakes, All-bran, cheerio’s, muesli)
• Wheat bran, wheat germ, spelt flakes

• Porridge / oat cereals, oat bran cornflakes, rice krispies
• Some wheat free or gluten free muesli and cereals (check fruit).

Savoury Biscuits

• Water biscuits, crisp breads, Cornish wafers, cream crackers, spelt crackers
• Rye crispbreads
  
  

Savoury Biscuits / Snacks

• Rice crackers, corncakes, oatcakes, wheat free or gluten free crackers
• Plain / salted popcorn or plain crisps

Sweet Biscuits

All biscuits made with wheat flour (digestives, shortbread, rich tea, custard creams etc)

Sweet Biscuits

• Some Florentines, macaroons, oat based biscuits, flapjacks.
• Most ‘free from’ biscuit varieties

Cakes

All cakes made with wheat flour (fruit cake, fairy cake, Victoria sponge, chocolate cake etc)

Cakes

• Flourless cakes, meringues, cornflour sponge.
• Most ‘free from’ varieties are wheat free.

Pastry

• All pastry made with wheat flour (shortcrust, puff, flaky, filo,)
• Shop brought pastry and pastry goods (pies, quiche, pasties)

Pastry

Wheat free or gluten free varieties and mixes.

Breadcrumbs and batter

Crumbed fish and poultry, fish fingers, fish in batter, tempura batter, scotch eggs.

Breadcrumbs and batter

Polenta, oats, cornflake crumbs, gluten free breadcrumbs/ batter

Foods to avoid

Suitable foods

• Apple, Apricot, Blackberry, Cherries, Dates, Figs, Mango, Nectarine, Peach, Pear, Plum/prune, Sultanas, Watermelon,
• Tinned fruit in apple or pear juice. Tropical fruit juice, or juices from fruits above
• Jams, sauces or chutneys containing fruits above.

Fruit

• Banana, Blueberry , Cantaloupe , Clementine, Cranberries, Galia melon, Grapes, Grapefruit* (<half, small), Honeydew melon, Kiwi, Lemon, Lime , Lychee* (<5) Mandarin, Orange, Passion fruit, Papaya, Pineapple, Pomegranate*(half small) Raspberry, Raisins Rhubarb, Strawberry

Vegetables

Vegetables with * may be eaten in very small quantities (<3tbs /day). Those underlined must be strictly avoided.

• Artichoke hearts*, Artichoke (Jerusalem), Asparagus*, Avocado* (<¼ ). Beetroot*, Broccoli*, Brussels Sprouts*, Butternut squash*, Cauliflower, Celery*, Chicory root, Fennel* (bulb and leaves) Garlic, Leek, Mange tout*, Mushroom, Okra*, Onion (red, white, Spanish, shallots), Peas*, Savoy Cabbage*, Spring onion (white part). Sweet potato*, Sweetcorn*,
• Beans and pulses (chickpeas, broad beans, soy beans, black eyes beans, butter beans, lentils, baked beans, kidney beans, split peas).
• Croissants, muffins, brioche, pastriescrumpets and most bakery goods

Vegetables

• Alfalfa, Asparagus, Sugar snap peas, Aubergine, Bamboo shoot, Beansprouts, Carrot, Chard, Chilli, Chive, Courgette, Cucumber, Endive, Green beans, Lettuce, Olive, Pak Choy, Parsnip, Pepper (green, orange, yellow and red), Plantain, White Potato, Pumpkin, Radish, Rocket, Seaweed, Spinach, Spring onion (green part only), Swede, Tomato, Turnip, White or red cabbage

• Homemade wheat free bread using a bread-maker is a good option

Flavoured crisps. soups, stocks, gravy, sauces, dressings, & ready meals

• These should be avoided as they routinely contain garlic or onion ingredients
• Garlic or onion ingredients: These should be avoided as they are a concentrated source of FODMAPs. Check ingredients labels.
• Dried onion or garlic, garlic or onion extract, garlic or onion powder, garlic or onion puree, garlic or onion salt.

Soups, stocks, gravy, sauces, dressings & ready meals

• Use homemade alternatives with dried herbs and spices or chives below. Garlic infused oil (strained) may be used and Asofoetida powder (hing) can provide onion flavour.
• Salt, pepper, white/rice vinegar, balsamic vinegar (1tbs only) any herbs, spices, chilli, chives, cinnamon, coriander, ginger, lemon/lime juice green part of spring onion, marmite, mustard,

• Honey, Agave nectar, Fructose syrup,
• Sweet and savoury sauces, snack bars.

Check ingredients label for: glucose-fructose syrup, fructose-glucose syrup, high fructose corn syrup and high fructose corn syrup solids.

Added Polyols

• Sugar-free mints, Sugar-free chewing gums, sugar-free lollies, sugar-free chocolate, some ‘diet/low calorie’ products, protein powders and supplement drinks.

• Foods or tablets with added fibre or prebiotics e.g some yoghurts, fermented milk drinks, snack bars, breakfast cereals.

Sugars, preserves and confectionary

Check ingredients in low sugar or reduced sugar jam and marmalade for Polyols.

Some artificial sweeteners: aspartame, acesulfame K, saccharin, Canderel, Silver spoon Splenda, Hermesetas.

Most people in the UK eat too much sugar. For a healthy diet you should try eating less food containing added sugars. High sugar foods contain more than 15g per 100g and low sugar foods contain up to 5g sugars per 100g.

Nuts and seeds

• Cashew and Pistachio Nuts.
• Coconut (dried) in large quantities.

Nuts and seeds

• Most are suitable in moderation (small handful)
• Macadamia nuts, peanuts, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts.
• Coconut, dried (<3 tbs) Almonds and hazelnuts - maximum 10.
• Peanut butter

Drinks

• Chicory (Camp), Dandelion tea, Camomile, Chai, Fennel.
• Check fruit and herbal teas for unsuitable fruit (apple).
• Alcohol-Rum, Dessert wine.

Drinks

Have at least 6-8 glasses or 1.5-2.0 litres of fluid per day. Choose water or non-caffeinated drinks and limit fizzy drinks.

Alcohol – is a stimulant and may increase IBS symptoms. While most alcoholic drinks are low in FODMAP’s, if alcohol increases your symptoms, limit your intake