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.

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FOMAP Diet

High FODMAP Sources Low-FODMAP Substitutes
Fructose
Fruits: apples, pears, nashi pears, clingstone peaches, mango, sugar snap peas, watermelon, tinned fruit in natural juice

Honey

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

Lactose
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

Yoghurt: lactose-free

Butter

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

Polyols
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’

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