FODMAP Friendly Products – ongoing list UK

This is a list of common food products which are FODMAP friendly that I have put together. All the products listed are found in the UK. The list is updated (last updated January 2017) with new products and products may also be removed as ingredients change or based on new emerging research. Any feedback or product suggestion are always welcome.

Kings College London has an app called FODMAP by fm. This app allows you to scan barcodes to check if products are suitable to have on a low FODMAP diet. I would recommend downloading this. However, it is always worth double checking the ingredients in case of an error before purchasing.

*Attention*

  1. If you suffer from coeliac disease not all products listed below are safe. Please check the food labels before purchasing for traces of barley or contamination with gluten through manufacturing processes.
  2. Whilst some of these products are low FODMAP they might still include common IBS triggers such as insoluble fibre, fat and caffeine. Be aware of these triggers alongside FODMAP content of foods.
  3. In high quantities some of these products may be moderate or high in FODMAPs. Check out the Monash University App for guidance on portion sizes. Tolerance varies between individuals.
  4. Always check ingredient lists for high FODMAP ingredients as these may change over time.

Breakfast cereals

  • Kellogg’s Rice Krispies* (only in small amounts <30g)
  • Oatibix by Weetabix*
  • Oatibix Flakes
  • Scotts Porage Oats*
  • Quaker rolled oats*
  • Quaker Oats So Simple (Original, Golden Syrup, Sweet Cinnamon, Summer berries, Banana & strawberry, maple & pecan, Strawberry raspberry & Cranberry, Caramel)* Not the cuppa version
  • Doves Farm Simply Porridge Sachets
  • Kelkin gf muesli
  • Mornflake Toasted Oatbran*
  • Rude Health Daily Oats Porridge*
  • Rude Health Puffed Oats*
  • Rude Health Puffed Brown Rice Gluten Free
  • Rude Health Porridge The Oatmeal*
  • Sainsbury’s Express Porridge Golden Syrup Sachets*
  • Tesco Wholefoods Oatbran*
  • Weetabix Ready Brek Original*
  • Weetabix Ready Brek easy sachets (original, gingerbread, chocolate)*
  • Amisa Gluten Free Pure Porridge Oats
  • Natures Path Gluten Free Mesa Sunrise
  • Natures Path Free From Organic Rice Cereal
  • Gluten Free Porridge Oats Waitrose Love Life
  • Doves Farm Organic Gluten Free Cereal Chocolate Stars
  • Doves Farm Gluten Free Organic Cocoa Rice
  • Doves Farm Organic Gluten Free Cornflakes
  • Doves Farm Organic Fibre Flakes
  • Glebe Farm Gluten Free Porridge Oats
  • Kallo Gluten Free Organic Wholegrain Breakfast Puffs
  • Natures Path Gluten Free Organic Cereal Gorilla Munch
  • Asda Free From Pure Porridge Oats

 

Milk and milk products

  • Lactofree Soft White Cheese by Arla
  • Lactofree Whole Milk by Arla
  • Lactofree Semi-skimmed Milk by Arla
  • Lactofree Skimmed Milk by Arla
  • Lactofree milk long life portions
  • Lactofree Chocolate Flavoured Dairy Drink by Arla
  • Lactofree Strawberry Yogurt
  • Lactofree Raspberry Yogurt
  • Lactofree natural yogurt
  • Lactofree Mature Cheddar Cheese
  • Lactofree Cream
  • Lactofree Spreadable
  • Biona Coconut Milk
  • Alpro Unsweetened Almond Milk
  • Alpro rice light milk alternative
  • Alpro Almond Chocolate Milk*
  • Alpro Coconut Drink Original
  • Provamel Almond Unsweetened
  • Provamel rice milk alternative
  • Blue Diamond Unsweetened Almond Breeze
  • Blue Diamond Almond Breeze Original
  • Blue Diamond Almond Breeze Almond Milk Chocolate Flavour
  • Rude Health Almond Drink Unsweetened
  • Rude Health Brown Rice Drink
  • Coyo milk yoghurt (natural, pineapple)
  • Philadelphia Lactose Free Cheese
  • Lindhals Turkish Lactose Free 10% Yoghurt
  • Candia Just Milk Lactose Free Semi Skimmed Milk 1L
  • Ecomil Hemp milk
  • Tesco rice milk
  • Rice dream with calcium
  • Koko dairy free original plain yogurt

Oat milk is only low FODMAP in small portion sizes up to 30mls.

  • Oatly Oat Drink*
  • Oatly Oat Drink Organic*
  • Oatly Oat Drink Fresh Calcium Enriched*
  • Oatly Oat Drink Enriched (natural, chocolate)*
  • Oat Dream Milk Alternative 1L Original + Calcium*
  • Oatly Oat Drink Barista Edition
  • Rude Health Oat Drink

Condiments

Confectionary and crisps

Breads, grains and starchy foods

  • Kallo Dark Chocolate Rice Cake Thins Gluten Free
  • Genius Gluten Free Soft White Loaf
  • Genius Gluten Free Soft Brown Loaf
  • Genius Gluten Free Crumpet
  • Genius Gluten Free 2 Pizza Bases
  • Genius Gluten Free Pitta Bread
  • Genius Gluten Free Original Recipe White Loaf
  • Genius Gluten Free Pains au Chocolat
  • Co-op Free From Ciabatta Rolls
  • Co-op Free From English Muffins
  • Co-op Free From Pitta Bread
  • Schar Cream Crackers
  • Tesco Free From  Fresh White Bread
  • Tesco Everyday Value 3 way cook Chips
  • Birds Eye Potato Waffles x10 GF
  • Biofair Organic Fair Trade Rice Quinoa Spaghetti
  • Amisa Gluten Free Seeded Breaded Mix
  • Amisa Organic Grissini
  • Asda free from sliced white bread

Pasta

  • Doves Farm Gluten Free Brown Rice Fusilli
  • Doves Farm Organic Gluten Free Tricolore Pasta
  • Doves Farm gluten free Penne
  • Amisa Gluten Free Corn and Rice Spaghetti
  • Amisa Gluten Free Rice Penne wholegrain
  • Mama Instant Rice Noodles
  • Sainsbury’s Rice Noodles
  • Ko-Lee Rice Vermicelli
  • Gluten Free Penne Waitrose Love Life
  • Gluten Free Lasagne sheets Waitrose Love Life
  • Garofalo Gluten Free Penne rigate pasta
  • Garofalo Gluten Free Spaghetti
  • Garofalo Gluten Free Casarecce Pasta
  • Garofalo Gluten Free Linguine
  • Garofalo Gluten Free Mafalda Corta Pasta
  • Garofalo Gluten Free Gnocchi Sardi Pasta
  • Thai Taste Flat Rice Noodles
  • Asda chosen by you free from lasagne sheets
  • Asda Free from tagliatelle
  • Asda free from fusilli
  • Orgran gluten free lasagne mini sheets

Pastry

  • Genius GF Shortcrust Pastry
  • Genius GF Puff Pastry
  • Asda chosen by you free from pizza bases

Biscuits

  • Nairn’s Gluten Free Oatcakes
  • Nairn’s fine milled oatcakes
  • Nairn’s gluten free biscuit break
  • Nairn’s gluten free biscuit break Stem Ginger
  • Nairn’s gluten free herb and seed oatcakes
  • Nairn’s organic super seed oatcakes
  • Doves Farm Gluten Free Organic Stem Ginger Cookies
  • Doves Farm Gluten Free Lemon zest cookies
  • Asda Free From Gluten Stem Ginger Cookies
  • Asda Free from chocolate chip cookies
  • Asda Free From Caramel Rice Squares
  • Lovemore Free From Chocolate Chip Cookies
  • Prewetts gluten free spicy dark chocolate and ginger cookies
  • Kent&Fraser gluten free spicy ginger crunchy cookies
  • Kent & Fraser Gluten Free Chocolate Butter Crunch
  • Angelic gluten free orange chocolate cookies
  • Angelic gluten free double chocolate cookies

Dessert/Cakes

  • Pudology GF and DF puddings (chocolate, chocolate orange)
  • Genius Gluten Free Croissant
  • Amisa Gluten Free Chocolate Cake Mix
  • Amisa Gluten Free Chocolate Brownie Mix
  • Sainsbury’s Deliciously Free From Chocolate Sponge Pudding
  • Genius Gluten Free Chocolate Cupcakes
  • Genius Gluten Free Lemon Cupcakes
  • The Chia Co Chia Pod vanilla and cinnamon
  • Gluten Free Chocolate Brownies Waitrose Love Life
  • Birds Custard Powder 300g (make up with lactose free milk)
  • Lovemore Gluten Free chocolate brownies
  • Lovemore Gluten Free Lemon Cake Slices
  • Greenway Foods gluten free Chocolate brownies
  • Helen’s Scone Mix
  • Waitrose Lovelife gluten free Vanilla Sponge Mix
  • Glebe Farm gluten free Chocolate Cake Mix
  • Phil Vickery Seriously Good Gluten Free Extremely Chocolaty  Loaf Cake Mix

Ready meals

  • Pizza express gluten free margherita pizza
  • Mash Direct Carrot & Parsnip Fries
  • Rule of Crumb Breaded Cod Fish Fingers
  • Rule of Crumb Breaded Cod Fillets

Spice Mixes

Sausages

Stock

  • Knorr flavour curry pot
  • Knorr stock ham cubes
  • Knorr touch of taste concentrated liquid stock (chicken and beef flavours)
  • Kallo just buillon chicken stock
  • Bovril beef extract

Chocolate/ Hot chocolate

  • Green&Black’s Organic Dark Cooking Chocolate
  • Green&Black’s 70% dark
  • Green&Black’s Mint Dark Chocolate
  • Montezuma’s Drak Chocolate with Ginger bar
  • Divine Dark Chocolate with Raspberry
  • Willie’s Cacao Dark Chocolate with Luscious Orange
  • C&L 65% Dark Chocolate with Orange
  • Waitrose continental plain chocolate
  • Waitrose belgian dark chocolate with hazelnuts
  • Lindt Excellence 70%, 85% cocoa dark chocolate
  • Cote d’Or dark chocolate
  • Moo Free Original Organic Bar
  • Moo Free Caramelised Hazelnut Nibs Bar
  • Cadbury Hot Chocolate
  • Cadbury Bournville Cocoa
  • Green & Blacks Hot Chocolate
  • Whittards Luxury hot chocolate
  • Whittards 70% cocoa hot chocolate
  • Whittard 60% Cocoa Flaaked Drinking Chocolate
  • Twinings swiss chocolate drink
  • Clipper fairtrade drinking chocolate
  • Galaxy Drinking Chocolate

*Contains gluten/ May contain gluten

Last updated January 2017.

Advertisements

126 thoughts on “FODMAP Friendly Products – ongoing list UK

  1. Hi!
    This is really useful thanks. I’m just starting the diet and finding it hard to get my head around it!
    Just a few questions though….I thought Heinz tomato ketchup wasn’t low FODMAP because it contains onion and garlic in the seasoning. And are Frosties safe because they contain Barley?

    Like

    1. Heinz ketchup that I buy has no onions nor glucose-fructose syrup. But it’s always important to double check before buying. Perhaps they have more than one ketchup? Frosties is actually just corn and sugar. But barley malt flavouring is still safe as it is just a small amount therefore low fodmap however if you have coeliac disease or are gluten intolerant avoid anything with barley malt flavouring. Hope this helps!

      Like

    2. Hi Liz I have contacted Heinz to check re onion and garlic and you are right it does contain onion and garlic. The amount is small and I tolerate it however it would be advisable to avoid it during the elimination phase of the diet.

      Liked by 1 person

  2. I have a few… my other half is really intolerant and so these should work with everyone, elimination or not:
    – Arla Lactose Free Spread (made with real butter but lactose enzyme added – my other half cannot even have the tiny lactose in butter). It is the nicest spread we have found.
    -Marks and Spencers British 8 cumberland sausages (2 for £4)
    – Philadelphia Lactose free
    – Sainsbury has a range of glute free beer (pilsner doesn’t seem to have barley). Marks and Spencers does a pilsner with barley. All by their free from range (I spent ages hunting in the beer isle!).
    – Tesco free from fish fingers (frozen)
    – Marks and spencer now do a gluten free breaded cod in their fresh produce.
    – Georgia’s Choice Gluten Free Pepperoni Pizza and Margarita – can be found in free from frozen area in Tesco.
    – Sainsbury salted popcorn
    – Walkers deep ridge ready salted crisps
    – nicest chips (and I am usually a food snob – Tesco Everyday 3 way cook chips (in frozen isle). I do deep fry though!
    – Birdseye potato Waffles
    – Tesco free from cornflakes and special flakes (no barley as well).
    – Whole Earth Peanut butter (crunchy or smooth)
    – Sainsbury free from Short Bread Fingers
    – Sainsbury free from digestives.
    – Metcalfe skinney corn’ers – found in tesco and can buy online. I think they do a cheese one as well. Tried them and they were fine.

    I have more but no time – will add later! If I can save any of you the pain we went through to find this stuff then fab! Happy shopping.

    Like

  3. You are welcome and thank you – you have given me some ideas as well. I also meant to say ‘Chilli’ with the metcalfe corn chips!

    Like

    1. You’re welcome. I have just been checking the ingredient lists of the products and some of them contain onion and fructose which are high FODMAP and others mention flavourings or spice mixes which could be a source of onion and garlic therefore I will not be adding these as some individuals might still react to those amounts in the products. I shall try contacting the manufacturers regarding the flavourings and spice mixes in some of these to ascertain whether they contain onion and garlic.

      Like

  4. Can you tell me which ones because I have just double checked and can only see dextrose and the pizza has a tiny bit of fennel but our nutritionist and Doctor state if it is the last food ingredient (ignore preservatives etc) then the current medical thinking is it will be low fodmap because the amount is so so tiny. I would like to double check with them for my peace of mind. Thanks.

    Like

    1. Dextrose and fennel are both safe ingredients. I would suggest to use the Monash university list as they test foods regularly and keep updating it. They have an app it’s fantastic! With the pizza, the margerita contains garlic and the pepperoni contains flavourings which usually contain onion and garlic. The pepperoni itself might also contain onion and garlic. I know that if in small amounts they can be tolerated however since they are the main triggers for most people I like to be cautious. I usually contact the companies to verify the contents of their flavourings but I haven’t gotten round to it yet. With the metcalfes corners they also contain flavourings so I would want to verify that with the company. Everyone reacts to foods differently and if you and your partner can enjoy these without any issues then carry on 🙂 x

      Like

  5. Sorry, another thing…. if anyone struggles with tap water and bottled water brands the only one (and purist one in UK in terms of dried mass) my other half can drink is http://www.amazon.co.uk/Icelandic-Glacial-Water-330-Pack/dp/B0083TTAC4/ref=sr_1_1?s=grocery&ie=UTF8&qid=1415927346&sr=1-1&keywords=icelandic+water . You can get it cheaper elsewhere but I am just lazy with amazon. Google it – you will be surprised how many people struggle with water. You can get a nil dried mass one in America but not here I am afraid.

    Like

      1. The Monash University state that the following alcoholic drinks are safe:
        beer (up to 375ml), gin (30ml), vodka (30ml), whiskey (30ml), red wine (150ml), sparkling wine (150ml), sweet wine (150ml) and white wine (150ml). Alcohol is an irritant to the gut and a limited intake is advised. Also it should be better tolerated if taken with food.

        Like

        1. Thanks for the reply 🙂
          I’m surprised to see that soya milk isn’t on the safe list.
          I’ve been on and off this diet for 2 years but have struggled to reintroduce successfully.
          My booklet from the dietician States soya is okay. Think I may avoid it for a while as my symptoms are not great despite following the diet strictly.
          Great resource by the way, really helpful x

          Liked by 1 person

          1. I have been able to reintroduce anything so far other than small amounts of wheat but I only allow myself that once at the weekend because if I eat it everyday it gives me migraines :/ The monash university just posted a blog post on soya! Here’s the link 🙂 http://fodmapmonash.blogspot.co.uk/ It should help answer some questions.They also post updates on the recent foods tested

            Like

  6. The Oat So Simple on the list has Soya Lecithin listed as well as note saying may contain Wheat and Barley is the alright on the Fodmap diet. My doctor has suggested I try the diet for two weeks, struggling to find something other than water to drink as don’t like Tea or Coffee. Found in Asda a Strawberry Squash No Added Sugar which does not have any of the ingredients listed on the High Fodmap foods so I assume it will be alright to drink.

    Like

    1. Hi so soya lecithin is safe as it is a fat therefore does not contain FODMAPs. When a product state it may contain wheat or barley this is only found in traces and would be tolerated by most IBS sufferers however if you have coeliac disease or are gluten intolerant than avoid products that state may contain wheat or barley. Tea and coffee contain caffeine which is a common IBS trigger as it is an irritant to the gut. With regards to drinks I usually stick to water. I sometimes make my own lemonade using limes, water and sugar as CO2 causes me a lot of bloating and pain. Everyone reacts differently tho. I think freshly squeezed orange juice should be safe too. 250ml of cranberry juice is also safe. I think if the squash has no high fodmap ingredients than it should be fine 🙂

      Like

      1. Thanks for the information on Soya Lecithin. The squashes I have found No 1 has Water,Sugar,Strawberry Juice (from concentrates 6%), Citric Acid, Extracts of Black Carrot, Blackcurrant, Vitamin C, Potassium Sorbate and Sodium Bisulphite. No 2 has Water, strawberry juice from concentrates, citric acid, sodium citrates, malic acid, Acesulfame K, secralose, natural flavourings, Anthocyanins, Potassium Sorbate, Sodium Metabisulphite and Vitamin C. Which one is Fodmap friendly?

        Like

        1. Sorry for the delay in replying. I somehow missed this comment. The first one sounds safer as it does not contain sweeteners. Blackcurrant unfortunately has not been tested for FODMAPS yet.

          Like

  7. What an amazing list. I am only at the beginning of this and feeling really lost. What is the fat content for the Mattessons sausages please. I am finding at the moment I can only tolerate a low amount of fat

    Like

  8. Hi, I have just been introduced to FODMAPS by my GP.
    Can I ask about drinks? I seem to be ok with Twinings Lemon & Ginger tea but have read that Chamomile tea is no good on this diet? Is that right? Also can I have Gold Blend De-caf coffeo or Tetleys De-caf tea with Lacto-free milk? If so this is going to make this elimination phase much easier as I am really missing a cup of tea in the morning.

    Liked by 1 person

    1. Hi Jane, it might be a good idea to download the Monash University phone app. They test all the foods and update it regularly. Chamomile tea is high FODMAP so is not allowed. 1 mug tea or coffee is safe even if not de-caf however de-caf is usually safer as caffeine may irritate the gut. I wish you luck on the low FODMAP diet.

      Like

    1. Hellmans Low Fat Mayo contains cream powder therefore is a source of lactose. I would advise to avoid during the elimination phase. You can try it later on during you reintroduction phase and see how you tolerate it

      Like

  9. hi,
    thank you for your list, it has been most helpful. doctor the other day said for me to try fodmap as i have been suffering with my tummy for about a year or so now. i will say i cannot find lactofree yogurt anywhere which i am guttered about and also a question aswell, i have been reading labels on sauces and noticed if i am correct hellmans tomato ketchup doest contain onion, celery or garlic, is it ok to eat? and also hp original classic woodsmoked bbq sauce i didnt notice anything harmful in that either but would like to confirm it as i am new to this and also i do shop at aldi, asda mainly……any brands or own supermarket brands that are safe on fodmaps?

    thank you so so much , will be staying in touch 🙂

    Like

    1. Hi Davina,

      You’re most welcome I’m glad you find the list useful. Unfortunately I do not live close to an aldi or asda or I’m not familiar with their products. If you have ingredients lists from certain products I would be happy to have a look at those and let you know whether they’re safe or not. I have a blog entry about reading food labels on the blog which you might also find useful while doing your shopping. Once you get to grips with the safe foods and ingredients reading labels will become much easier.

      The Hellmanns ketchup contains flavourings which might contain onion & garlic. This is usually in small amounts however some people might still react to it. An option could be to e-mail Hellmanns to check whether their flavourings contain onion & garlic. The HP BBQ sauce contains glucose-fructose syrup and flavourings. Both can trigger IBS symptoms. I would recommend avoiding products with glucose-fructose syrup & flavourings during your elimination phase to benefit the most out of this diet. I hope this helps.

      A great app to have is the Monash University low FODMAP app. They test all the foods for FODMAP content and are the most reliable source around. Not only do they state which food are low FODMAP but also the safe amounts in grams per sitting (1 meal).

      Most supermarkets sell the lactofree brand which do a lactofree yoghurt in two berry flavours and some people have mentioned that LIDL has a plain lactofree yoghurt. If you fail to find any of these, plain greek yoghurt is quite low in lactose and is usually tolerated by most lactose intolerant individuals. If trying greek yoghurt start with about 2 tbsp as a portion to see how you get along as this amount should be fairly safe.

      I hope this information helps. Let me know if anything is unclear.

      Like

      1. Re the HP BBQ sauce, if someone has been tested for fructose malabsorption and so knows the glucose-fructose syrup isn’t a problem, combined with the current thinking that if a FODMAP food is low enough on the list (and the ever-frustrating ‘flavourings’ being the last ingredient listed) would this make it OK?

        Like

        1. It may be. It is difficult to tell due to individual tolerance. If you tolerate small amounts of onion and garlic and are ok with fructose it should be tolerated. You can always test a small amount with a known safe meal to be able to see whether it triggers symptoms.

          Like

  10. hi, sorry also are the nakd bars safe to eat as i read somewhere that they are but i noticed they contain dates which are not fodmap friendly if i am correct,. so many things i want to ask lol

    many thanks

    Like

    1. Unfortunately they are high FODMAP! Most nakd bars contain a mixture of dried fruits mostly dates as you mentioned. You are correct dates are high in FODMAPs. Nakd bars also contain cashew nuts which are high FODMAP aswell.

      Like

  11. thank you for your help, i have emailed hellmanns and will let you know of the outcome, i do love my bbq sauce, mayo and ketchup so surely there is a non expensive one out there i am able to eat …… anyone knows of a bbq sauce that is fodmap friendly then please let me know

    many thanks all

    Like

  12. can anyone tell me what mayonnaise i can eat on the fodmap diet? and i am also desperate for a fodmap ketchup i can buy aswell

    all help would be appreciated

    Like

    1. Heinz and Hellmann’s Real mayonnaise are low FODMAP. With regards to ketchup Tiptree ketchup, Reggae Reggae ketchup and Tomato ketchup by Sainsbury’s are safe.

      Like

  13. i only eat extra light mayo so i can keep my weight down, i checked the ingredients of aldi extra light mayo ( i have always used) the ingredients seem to be safe. i was wondering if you can defo confirm this for me cos i am confused lol

    many thanks

    Like

      1. Hi , i looked on the ingredients for the aldi mayo and there is no milk powder or anything so it should be ok. And also i am confused with breakfast cereal ….. Is the quaker oat crisp low fodmap and what about asda and tesco free from cereals?
        Many thanks

        Like

        1. tesco free from caramel ricecakes ingredients : Brown Rice (58%), Sugar, Maize, Salt, Flavouring, Caramelised Sugar Syrup

          tesco free from special flakes ingredients : Rice (84%), Sugar, Maize (7%), Salt

          asda free from stem ginger cookies ingredients :
          Sugar , Crystallised Ginger (18%) [Sugar, Ginger, Preservative (Sulphur Dioxide)] , Gluten Free Oat Flour (18%) , Palm Oil , Tapioca Flour , Gluten Free Oat Flakes (7.4%) , Water , Partially Inverted Sugar Syrup , Raising Agent (Sodium Bicarbonate) , Dried Ginger , Stabiliser (Xanthan Gum)

          asda free from raspberry crumble squares ingredients : Margarine [Palm Oil, Rapeseed Oil, Water, Salt, Emulsifier (Mono- and Diglycerides of Fatty Acids), Colours (Annatto, Curcumin), Flavouring] , Rice Flour , Seedless Raspberry Jam (19%) [Glucose-Fructose Syrup, Raspberries, Humectant (Glycerol), Gelling Agent (Pectin), Acidity Regulators (Citric Acid, Sodium Citrates), Flavouring, Colour (Anthocyanins)] , Sugar , Cornflour , Tapioca Flour , Palm Oil , Emulsifier (Soya Lecithins) .

          Quaker Oat Crisp cereal ingredients : Whole Oat Flour (71%) , Wheat Bran (16%) , Sugar , Malt (from Barley) , Raising Agent (Potassium Hydrogen Carbonate) , Salt .

          that will do for now lol

          many thanks for your help 🙂

          Like

        2. Quaker oat crisp contains bran which is not recommended for IBS sufferers as it can trigger symptoms. However this varies between individuals. If you are in your elimination phase I would avoid it. On the other hand if you’re reintroducing foods you can try it and see how you react.

          Like

          1. sorry to bother you again but can i ask what is modified maize starch? i am seeing it in lots of foods and afraid to buy the products as i dont know if its low fodmap or not, i have tried to google it and still none the wiser and also is tomato puree low fodmap

            thank you again lol

            Like

            1. Modified maize starch is corn starch which has been chemically altered to dissolve more quickly and is used as a thickener. It is low FODMAP. Tomato puree is low FODMAP in moderate amounts (approx 90-100g). Larger amounts may contain high amounts of fructose. Intake should be limited if you malabsorb fructose. Do you have the Monash university low fodmap app? They test foods for fodmap content and the money for the app goes towards more research and testing.

              Like

          2. hiya, its me again, i have an item you could add to your list as i am sure it is low fodmap . hellmanns fat free vinaigrette , here are the ingredients :

            Water, Spirit Vinegar, Herb Extract, Sugar, Salt, Red Bell Pepper (0.4%), Thickeners (Carrageenan, Xanthan Gum), Thyme, Parsley

            i hope it is low fodmap as i tried it for the first time today

            Like

    1. You’re welcome. The Tesco Free From Belgian Chocolate Wafers contain milk chocolate, soya flour and whole milk powder therefore it’s possibly high in FODMAPs. I wouldn’t recommend it during the elimination phase.

      Like

      1. What about gravy granules? Is there any that is low fodmap? I have been told that bisto beef simply best is low fodmap but I noticed it contains onion oil :/

        Like

    2. I checked the ingredients on bisto best beef and it contains onion extract ….. Its the chicken bisto best that contains onion oil

      Like

  14. hi, sorry i have been out most of the day so i havnt had chance to reply……yes thats the gravy, i have sen a lot online that people say its suitable on low fodmap but i wanted to check with you first, be amazing if it is, can finally then have a low fat gravy. thank you i would love to know if it is suitable or not

    Like

    1. If the flavourings do not contain onion and garlic it should be safe. I will let you know as soon as I get a reply from the company. However, after you finish your elimination phase you can try the product even if it contain onion and garlic in the flavourings. Everyone has different tolerances so some may not react to the small amounts of onion and garlic in the flavourings whereas others might.

      Like

      1. i have been struggling with fodmap diet if i am honest, some days i am really good and other days i am rubbish and cos i have been rubbish at it 2 days ago i have been suffering terrible for 2 whole days 😦 it is so so hard and the cramps are awful. i need to be a lot firmer on myself but its so hard 😦

        Like

        1. I understand it is hard starting off and it’s difficult to give up some foods. I found the first few weeks were very challenging but it did get easier eventually. What I found help me was to plan my meals ahead. I usually plan my meals on Saturday or Sunday and then go do the shopping for the week. I also cook a big portion at dinner so I have leftovers for the next day to take with me to work or university. Another thing which helped a lot was to find how to make my favourite meals low FODMAP so that I wasn’t missing out. Try and figure out what are the main reasons you’re struggling to keep to the diet and see if there are any possible solutions to it. It’s hard but it is worth it in the end. If you require help with anything let me know.

          Like

          1. Hi Davina,

            I finally got this reply from Bisto:

            Thank you for your recent enquiry regarding Onion and Garlic in our Bisto product range.

            We can confirm that our products do use Onion and Garlic in them, listed as Flavourings.

            These products are also produced on the same line.

            So their products do contain onion and garlic as part of the flavourings. This might be in small amounts however some many still be sensitive to this. I would suggest you avoid the products during the elimination stage of the diet.

            Like

  15. hiya, ok thank you for finding out. nevermind, looks like i will still be having my roast dinners without gravy. also i have been told that greek yogurt is low fodmap…..is that correct? and also if they are what about the liberte yogurts? i know the honey one wont be but there are a few flavours…..strawberry, blueberry,lemon

    many thanks 🙂

    Like

    1. Greek yoghurt is low in lactose and tend to be tolerated by most lactose intolerant individuals. I’m afraid the liberte yoghurts are greek style and not greek yoghurt therefore the lactose content will probably be higher. I tend to use a plain greek yoghurt and flavour it myself. For example I cook a handful of blueberries in a pot with a squeeze of lemon, a pinch of sugar and a tsp of water and cook until soft. I tend mash it with a wooden spoon or blend it and mix in the yoghurt. It’s delicious! You can do the same with strawberries.

      Like

  16. I’m a ltitle confused, the list says genius loaf is safe yet it contains glycerol and treacle ? I was led to beleI’ve this was a high fodmap and not suitable for low fodmap /fructose malabsorbtion diets
    could some one shed some light on this please

    Like

  17. hi, there is a new low calorie frylight garlic cooking spray, have you herd of it? Is this low fodmap? I am on calorie controlled diet aswell as fodmap

    Many thanks

    Like

    1. I would think it is safe especially since only a small amount is used. I have tried it unfortunately it smells like garlic but tastes nothing like garlic.

      Like

  18. Hi, great list. I’ve just started the diet and so finding my feet. Couple of questions: (i) is dark chocolate alright, or does it need to be 100% to ensure no milk?; and (ii) are beers (larger) ok? I read differing articles.

    Like

    1. Hi Nick. I’m glad you’re finding the list useful. A useful resource to get is the Monash university low fodmap app available for both iphone and android. They test foods and you will be able to check which foods are low fodmap and also the safe portion size which is crucial to manage symptoms. The app is updated frequently with new foods and is the most reliable source available. The money for the app goes towards research. Beer has been tested and 1 can or 375ml is low FODMAP. Alcohol however is an irritant to the gut and may trigger symptoms so I would suggest limiting the intake. However if you suffer from coeliac disease beer is not allowed as it contains gluten. About 30g of dark chocolate is safe. A bigger amount is high in saturated fat and might be moderate in lactose if the bar contains some milk in it. 15g of milk or white chocolate is also low fodmap. These portion sizes should be tolerated by most IBS suffers however tolerance may vary. I hope this answers your question and good luck on your low FODMAP journey. Here’s a link for reading food labels which you may also find helpful. https://mevsibs.com/2014/07/30/high-fodmaps-to-watch-out-for-in-ingredient-lists/

      Like

  19. Hi thanks for this list I’ve just started a lowfodmap diet so this is helping me get my head round what to eat, I was wondering could you help me with a question? I really love Nandos but I get the feeling I shouldn’t be eating it, what are the chances that there is anything they serve there that I could eat? Thanks 🙂

    Like

    1. Hi Elaine! Glad you’re finding the list helpful 🙂 Nandos sauces do contain onion and garlic so they would not be safe to have during the elimination stage. But perhaps the plain chicken would be? You could try giving them a call and query whether the marinade they use for that contains onion and garlic. The fries and salad sides are low fodmap.

      Like

      1. Thanks for your help 🙂 I will give them call, I think a life without nandos in it would be torture for me! Also, one more question, I notice on your list you’ve included the Natures Path Choco Munch, is the regular Natures Path Munch also ok to eat? The ingredients are: Whole grain corn meal, corn meal, raw cane sugar, sea salt. Thanks 🙂

        Like

        1. You’re welcome. Fingers-crossed there’s no onion and garlic then 🙂 However if it does remember it’s just for 6-8 weeks. Once you reintroduce you may find you can tolerate onion and garlic and you may happily dine at Nandos again. I still have issues with onion and garlic but seem to tolerate the amounts in their sauces. And the ingredients in the regular Natures Path Munch are safe. I will add it to the list. Thank you for pointing that out. Also it may take 4 weeks before you start noticing improvement in your symptoms. Just a heads up so you’re not discouraged as it can be quite challenging initially but it is worth it in the long run. You may also want to have a look at other common IBS triggers alongside the low FODMAP diet as certain low fodmap foods may trigger symptoms due to the insoluble free or fat content for example, but it depends on your individual tolerances. I have a post about it here: https://mevsibs.com/2014/12/22/ibs-and-1st-line-dietary-advice/.

          Like

  20. hiya, i was wondering as it is coming up to summer any ideas on low fodmap ice lollies ? i know the swedish glace vanilla ice cream is lactose free and is amazing but its nice to have the odd ice lolly in the freezer. most of the juice ones i have noticed have apple in them , which i know is no good

    Like

    1. Hi Davina. I have looked at various ice lollies however they all seem to contain high fodmap ingredients. Why don’t you make your own? Just get an ice lolly mould and fill with orange or cranberry juice. You could also blend some berries such as strawberries or blueberries with lactose free yoghurt and make into ice-lollies or perhaps freeze the lactofree yoghurts in ice lolly moulds. I know you previously asked about gravy you can use the knorr reduce salt chicken granules and the comptom gravy salt to make a gravy. I hope this helps.

      Like

  21. I have recently started the FODMAP diet along with my 15 year old son and came across this when researching into it. It is great to have a concise product list. My son is mad about gravy on his Sunday roast and having read Davina’s post about it just wanted to let you know I have found that Knorr Touch of Taste concentrated liquid stock has no onion and garlic in it and it has been ok for us but some sights do say to avoid Propylgallate but it may be worth a try

    Like

    1. Hi Sue thank you for your comment. Unfortunately the Knorr touch of taste products contain flavourings which usually include onion and garlic. It depends on personal tolerances. Personally I tend to avoid it until I confirm with the companies. I contacted knorr a few months ago and they said the products that do not contain onion and garlic were the Knorr reduced salt chicken granules and the ham cubes. I could e-mail them again and confirm regarding the touch of taste range.

      Like

      1. With regards to the Knorr Touch of Taste Concentrated Liquid Stock, you say here that the flavourings are likely to contain onion and/or garlic and so of course are not OK, but the product is on your safe list?

        Like

        1. Hi Naomi, I have been in contact with Knorr to check whether the flavourings in this product contain onion or garlic and it doesn’t. Now Kings College have recently released an app where you can search for products and scan barcodes to check whether it is low Fodmap. I would thoroughly recommend it! It’s called Fodmap by food maestro. In addition to the app helps you go through the elimination and reintroduction stages of the diet.

          Like

  22. Omg thank god I’ve come across this! I’m almost at the end of week 1 of the 8 week elimination phase and I’m completely confused. seems to be a lot of conflicting information out there and most blogs based abroad so may as well be speaking another language. So thank you for being a lifesaver :0)
    I’ve managed ok (although very sick of omelettes for lunch now!) but literally after an hour of eating dinner yesterday my stomach blew up, had pains and very nauseous. Was fine during the day after having cornflakes and unsweetened almond milk for breakfast and a bacon, tomato & cheddar omelette for lunch. Dinner was a chicken roasted with salt and pepper, jacket potato, carrots and courgettes. Any of that ring an alarm bell with you? Had a small piece of home made cake which was made with corn flour, 25g ground almonds in whole cake, plain chocolate, eggs and butter. Cream in middle. I am a little unsure re cream, in the booklet my dietitian gave me it says cream is ok but a lot of posts on internet say no? Had cream the week before which was prior to starting this and was perfectly fine. Any help you can provide would be great and much appreciated. Thanks Sarah

    Like

    1. Hi Sarah,

      I am glad you are finding my blog useful. Your meals are low fodmap however they contain other potential common IBS triggers such as fat and insoluble fibre. These vary between individuals, however they’re something you might want to consider. Some individuals find they need to restrict they triggers too alongside the low FODMAP diet. The skin on the jacket potato and courgette both contain insoluble fibre. I have written about these triggers here https://mevsibs.com/2014/12/22/ibs-and-1st-line-dietary-advice/ . I am assuming the cream in the cake was whipped cream. Whipped cream up to 60g is considered as low FODMAP and is usually tolerated by most. Cream in other forms however is moderate in FODMAPs due to the lactose content. In the UK the company Arla Lactofree make a lactose free cream. I would suggest getting the Monash university low FODMAP diet app if you do not have it already. The Monash university are the ones who developed the diet and test foods for their FODMAP content. You can easily look up different foods to see whether they are low FODMAP and the safe portion sizes.

      I hope I have answered your query. Feel free to post any further questions.

      Like

      1. Many thanks for that, I’ll try each of those things again separately and see if I can figure out which was the trigger in this case. The cream used was double cream which had been whipped up with a little stevia and vanilla. The booklet I was given didn’t specify what cream was ok but think I’ll stick to lactose free from now on.
        The thing I’m finding the hardest is having to make everything from scratch because I’m at the gym 3 or 4 days a week. It gets late by the time I get home and I want something quick and easy so the list you’ve provided is great, thank you.

        Like

      2. Many thanks for that, think I’ll try each again separately and see whether I can figure out the trigger. The cream was double which had been whipped with a little stevia and vanilla, the booklet I was given didn’t specify what cream is allowed but think I’ll stick to lactose free from now on. The hardest part I’m finding is cooking everything from scratch as I’m at the gym most days during the week so by the time I get home it’s late and I want something quick and easy, no microwave so rely on oven and hob. The list you have provided is great as this has given me a few more options. Haven’t delved into the world of gf products yet, so far have just cut wheat based products out entirely but I am missing bread!

        Like

        1. You’re welcome 🙂 I completely understand. I spent a few months without an oven and a microwave and could only use the hob and I found it hard. During that time I tried to cook in bulk and store in the fridge or freezer. However defrosting on the hob was a bit of a nightmare! My favourite gf bread is the genius white bread. I am currently experimenting with some bread recipes too so hopefully I’ll have a recipe uploaded soon.

          Like

  23. hiya, my ibs has just returned after 2.5 years its either the estrogen i was taking or the menoupause but im also lactose and wheat intolerant – im odd becuase i dont suffer constipation or runs just bloating and wheat related fatigue. i was on low fodmap but lost my booklets so am really pleased to find a uk help site, thankyou.
    especially useful information about recooked foods and starches etc i have a lot to read 🙂

    could i just trouble you about salad cream and tuna in oil ? (it was tesco free from as 2 yearold is on restricted diet due to excema triggers )but i bloated up just the same! ive copied the ingredients for you to reveiw

    InformationIngredients:

    Water, Rapeseed Oil, Sugar, Spirit Vinegar, Modified Maize Starch, Mustard Flour, Salt, Preservative (Potassium Sorbate), Stabiliser (Xanthan Gum), Glucose Syrup, Flavouring, Colour (Riboflavin)

    thank you so much Bel.

    Like

    1. Hi Bel.

      It could be the change in hormones as these can affect IBS. I am glad you are finding the site useful. The flavourings in the ingredient list might be what caused the bloating. Flavourings often contain onion and garlic which as you most likely already know are high FODMAP. Tuna in oil is safe FODMAP wise as tuna and oil do not contain FODMAPs since these are carbohydrates. Some individuals however do not tolerate fat well. If you think fat is an issue for you, you can try tuna in water instead. I hope this helps.

      Like

      1. Thank you very much for getting back to me 😉 I think your right about the flavorings in the salad cream as i have since tried the little flavored tuna pots, lemon and thyme which were just fine thankfully.
        than said i had scramble egg 1 tomato and bowl of honeydew melon and bloated again! but when i checked the montash app (thanks for t hat too) it said that only a small portion of that melon was safe….so i live and learn…not to be greedy..lol

        Ive bought some quinoa but have no idea what to try it with yet i just want to feel full for longer… Ill have look at your recipes. Im also going to try the low fodmap Optibac probiotics and they even have one for children so who knows it might help her too 🙂

        will update after a few weeks

        If anyone else has tried them though, id be interested in their feedback thanks again 🙂

        Like

        1. You’re welcome. Yes portion size is very important and it does make a difference. Of course it is very individual and you may find you can tolerate more or less of the indicated low FODMAP portion sizes. With probiotics it is important to keep taking them for a month to be able to observe any benefits. If you see no improvement after a month you can stop them and try an alternative brand if you wish. However the evidence for probiotics is not strong and not everyone benefits from their use. I checked the ingredient list of the optibac probiotics. The For every day and the bifidobacteria & fibre ones contain fructo-oligosaccharides making them high FODMAP however the others do not. Good luck 🙂 I’d love to know how you and your little one get along.

          Like

  24. Knorr do a beef flavouring for gravy it’s called knorr beef touch of taste £1-99 tesco sell it, I use chicken juice with it and thicken it with potato starch. I then freeze in small portions. Need stuffing alternative though also lactose intolerant

    Like

    1. When I contacted Knorr they said the only products that did not contain onion and garlic where the Reduced salt chicken granules and the ham stock cubes. I’m afraid the flavourings in this product will contain onion and/or garlic. So it would depend on how sensitive one is to onion and garlic. I would avoid in the elimination phase and try it out during or after reintroduction phase.

      Like

  25. Hi there, I just wanted to say thank you for all the information on your website and especially the ‘safe shopping list’. Could I also recommend one to be added to the list – Mccain oven chips. A fairly simple one I know, but it doesn’t sound as if you can go too far wrong with an ingredients list containing ‘Potato and Sunflower oil’. They also state that they are gluten free. Just a thought. Thanks again.

    Like

  26. Hi, I am new to FODMAPs having being recommended to look at this recently by my Doctor following a change in medication and consequential chronic bloating. It seems to have triggered my IBS. I have already noticed some benefits from the diet and I am very grateful for all the hard work you have done to produce your list of proprietary products which I am sure will be very helpful. I also noted the very helpful comments back and forth. However I saw that the date of the last updated is shown as Decemeber 2014. If that date is correct is there a more up to date list somewhere including the results of these later comments as it is very time consuming going through all the comments as well as the list each time I want to check on an ingredient or product.

    And are there any suitable stock cubes or stock pots I can buy?

    Many thanks.
    Rodney

    Like

    1. Hi Rodney,

      There have been a few updates on the list in 2015 based on new findings of fodmap content of certain foods particularly for the milk alternatives. For most products the list will still be valid as ingredients do not change frequently. However its always best to double check the labels before buying. I have an article about things to look out in food labels which should be very helpful when shopping as of course my list does not include all the products. In terms of stock recently Knorr confirmed that the Knorr flavour curry pot, knorr stock ham cubes, knorr touch of taste concentrated liquid stock (chicken and beef flavours). The Kallo just buillon chicken stock and bovril beef extract are also safe. I hope this helps.

      I will try to update the list with these products soon and perhaps also update the whole product list however this may take some time as I will be recently starting to work on a research project which will take up most of my time.

      kind regards,
      Daniela

      Like

  27. Hi

    Thank you for your comprehensive and helpful website.

    I’m really confused about tomato puree. I’ve seeing listed on a seemingly reliable webpage as a no go fodmap wise, But you say that’s it’s OK in quantities of up to a tbsp? Also how can ketchup be OK if tomato puree isn’t?

    Please can you also confirm how you know the above products are low fodmap? Have they been tested or is it just from your experience?

    Many thanks

    Like

    1. Hi Annetta,

      Do you have the Monash University low FODMAP app? You can purchase it both on iphone and android. They test foods for FODMAP content to determine which are low FODMAP and also the correct portion size. I would definitely recommend it. Most items on this list are base on the information from the app and by looking at ingredients on the products. Ketchup is only safe in small quantities up to 13g. Both tomato puree and ketchup contain fructose (a FODMAP). There are quite a few foods or products that are high FODMAP in big amounts but safe in smaller quantities. This is also applicable for low FODMAP foods and products which could be high FODMAP when eaten in large quantities which is why the portion size is crucial.

      I hope you find this helpful.

      Dani

      Like

      1. Thanks Dani that’s really useful re the ketchup and tomato paste. I do have the Monash app which is also helpful. Thanks again.

        Like

        1. Glad to hear that. Also remember to look out for glucose-fructose syrup used in a few ketchup brands and also to look out for onion or flavourings (these often contain onion and/or garlic) in both ketchup and tomato paste as these will make these products high FODMAP.

          Like

  28. Hi

    I just bought and ate the BFree multigrain wraps because they are on the list above. I have just noticed that they contain inulin! Presumably not ok then? Perhaps they have changed their recipe and need to be removed from your list?

    I also bought hemp milk but gave realised this contains concentrated grape juice so again assume not ok?

    Have realised that you still need to check ingredients even if on your list. :-(. While I am on Genius are saying “new recipe” in their breads. I bought Genius multigrain and think it may have been giving me symptoms so have switched to an old recipe white loaf. Not sure how long I can get this for but you may wish to check and update your list to see if the ones you list are still ok?

    I also emailed alpro yesterday as I wanted to know whether their alpro professional milk was ok (desperately want to be able to still grab a coffee!). Their response wax that all their milks are ok for a low fodmap diet and then went on to say this was because they were made from the whole bean. Umm! Feel they don’t know what they are talking about! Have gone back to them and will report with any updates in case it is of interest to anyone else.

    Thanks for your website and your lists and hope the above info is helpful.

    Annetta

    Like

    1. Hi Annetta,

      Thank you for pointing this out. Unfortunately product recipes do change do change which is why I do recommend to always check ingredients before purchasing. I will try to update the list soon. However it is quite a long and tedious process so it may take a while due to other personal commitments.

      All soya milk in the UK is made from soya beans and therefore is a source of the FODMAPs galactooligosaccharides. King’s college state that 60ml of soy milk from soy beans however should be low FODMAP. Others of the low Fodmap diet have reported they take their own milk to cafes and the cafes are more than happy to make your drink using that.

      I hope this is helpful.

      Dani

      Like

      1. Thanks again Dani. I didn’t know this about soya as I had read that some uk soy milks were ok. I have had a reply now from alpro who have investigated by talking to kings and their reply concurs with what you say above. I will try your suggestion of taking my own milk to coffee shops, I didn’t know that they would do that. Thanks!

        Like

  29. Hi Just checked your list as someone was asking for a stock recommendation and can see Knorr chicken granules (25% less salt) has been removed. Is this no longer ok?
    Thx

    Like

    1. When I rechecked with Knorr after about a year they didn’t list it as being free from onion and garlic so the recipe might have changed slightly. However the amount is likely to be small. It will depend on your individual tolerance. I still have a jar and I don’t seem to have any issues with it.

      Like

    1. Where did you download it from? Onions are high Fodmap and should be avoided during the elimination phase. However the green part arts of spring onions are safe. I like to use them to add an onion flavour to my meals.

      Like

  30. Thank you so much for compiling this list. It’s a really handy list. I’ve added it to my favorites so I can take a quick look when out shopping. I know it’s best to favour fresh foods and veg but some of these on the list are such valuable products to make food enjoyable and to keep me sane!
    Well done and thank you again 🙂

    Like

  31. What a great list and help when starting on the fodmap diet, i read through the list but is there any stir fry type sauces you can buy? I saw there are a few stockpots but i presume not much else gravy wise? I will need to start making more fresh sauces etc…but it would be handy to have a few things you can buy for time/convenience 🙂 xxx

    Like

    1. Thank you Laurie I am glad you’re finding it helpful. I do recommend you double check the ingredients on the products before purchasing as ingredients do change from time to time unfortunately. I do have a stir fry recipe on the blog though which is fairly quick and easy to make. The fodmap by FM app shows 2 safe stir fry sauces; blue dragon Peking lemon stir fry sauce and blue dragon sweet and sour stir fry sauce. I have not come across these in my local supermarket though! Keep your eyes peeled 🙂 it may also be worth making batches of sauces and freezing portions for convenience. Good luck with your low FODMAP journey.

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s