FODMAP Food Guide
The FODMAP diet is a core framework for eczema recovery by removing problematic carbohydrates.
But it cannot be used alone because certain restrictions must apply: gluten-free, dairy-free, no food additives, no artificial sugar consumption.
Also, onions and garlic are considered problematic here but they are essential for fighting poor bacterial and yeast overgrowths. Hence, consume them if they are not your triggers.
|High FODMAP Sources||Low-FODMAP Substitutes|
|Fruits: apples, pears, nashi pears, clingstone peaches, mango, sugar snap peas, watermelon, tinned fruit in natural juice
Sweeteners: fructose, high fructose corn syrup
Large total fructose dose: concentrated fruit sources; large serves of fruit, dried fruit, fruit juice
|Fruit: banana, blueberry, carambola, durian, grapefruit, grape, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, passionfruit, paw paw, raspberry, rockmelon, strawberry, tangelo.
Honey substitutes: maple syrup, golden syrup
Sweeteners: any except polyols
|Milk: cow, goat and sheep (regular & low-fat), Ice cream
Yoghurt (regular & low-fat)
Cheeses: soft & fresh (e.g. ricotta, cottage)
|Milk: lactose-free, rice milk
Cheese: ‘hard’ cheeses including brie, camembert
|Oligosaccharides (fructans and/or galactans)|
|Vegetables: artichokes, asparagus, beetroot, Brussels sprout, broccoli, cabbage, fennel, garlic, leeks, okra, onions, peas, shallots.
Cereals: wheat & rye when eaten in large amounts (e.g. bread, pasta, couscous, crackers, biscuits)
Legumes: chickpeas, lentils, red kidney beans, baked beans
Fruits: watermelon, custard apple, white peaches, rambutan, persimmon
|Vegetables: bamboo shoots, bok choy, carrot, celery, capsicum, choko, choy sum, corn, eggplant, green beans, lettuce, chives, parsnip, pumpkin, silverbeet, spring onion (green only), tomato
Onion/garlic substitutes: garlic-infused oil
Cereals: gluten-free & spelt bread/cereal products
|Fruits: apples, apricots, cherries, longon, lychee, nashi pears, nectarine, pears, peaches, plums, prunes, watermelon
Vegetables: avocado, cauliflower, mushrooms, snow peas
Sweeteners: sorbitol(420), mannitol(421), xylitol(967), maltitol (965), isomalt (953) & others ending in ‘-ol’
|Fruits: banana, blueberry, carambola, durian, grapefruit, grape, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, passionfruit, paw paw, raspberry, rockmelon
Sweeteners: sugar (sucrose), glucose, other artificial sweeteners not ending in ‘ol’