Downloadable FODMAP Grocery List

	A	B	C	D	E	F	G	H	I
1
2	Categor	Item	Color	Max use	Oz	Oligos	Fructose	Polyols	Lactose
3	Cereals	Amaranth, puffed grain	y	10 g	0.35 oz	x	-	-	-
4	Cereals	Cereal, rice crisps	r	0 g	0.00 oz	x	-	-	-
5	Cereals	Flakes, barley	r	0 g	0.00 oz	x	-	-	-
6	Cereals	Flakes, corn	y	15 g	0.53 oz	x	-	-	-
7	Cereals	Flakes, corn (gluten free)	g	Free use	0.00 oz	-	-	-	-
8	Cereals	Flakes, quinoa	g	Free use	0.00 oz	-	-	-	-
9	Cereals	Flakes, rice, poha	g	Free use	0.00 oz	-	-	-	-
10	Cereals	Flakes, rice, psyllium (gluten free)	r	0 g	0.00 oz	x	x	-	-
11	Cereals	Flakes, spelt	r	0 g	0.00 oz	x	-	-	-
12	Cereals	Flakes, spelt, organic	r	0 g	0.00 oz	x	-	-	-
13	Cereals	Muesli (gluten-, wheat, dairy-, nut- free)	r	0 g	0.00 oz	x	-	x	-
14	Cereals	Muesli (yeast-, wheat- free)	r	0 g	0.00 oz	x	x	-	-
15	Cereals	Muesli, plain	r	0 g	0.00 oz	x	-	-	-
16	Cereals	Oatmeal, coarse, organic, Danish	g	Free use	0.00 oz	-	-	-	-
17	Cereals	Oatmeal, coarse, organic, Danish (gluten free)	g	Free use	0.00 oz	-	-	-	-
18	Cereals	Oatmeal, fine, organic, Danish	y	52 g	1.82 oz	x	-	-	-
19	Cereals	Oatmeal, fine, organic, Danish (gluten free)	y	52 g	1.82 oz	x	-	-	-
20	Cereals	Oats	y	60 g	2.11 oz	x	-	-	-
21	Cereals	Oats, quick, dry	y	23 g	0.81 oz	x	-	-	-
22	Cereals	Oats, rolled	y	52 g	1.82 oz	x	-	-	-
23	Cereals	Rice, puffed/popped	y	15 g	0.53 oz	x	-	-	-
24	Cereals	Wheat bran, pellets	r	0 g	0.00 oz	x	x	-	-
25	Dairy	Buttermilk	r	0 g	0.00 oz	-	-	-	x
26	Dairy	Cheese, camembert	g	Free use	0.00 oz	-	-	-	-
27	Dairy	Cheese, cheddar	g	Free use	0.00 oz	-	-	-	-
28	Dairy	Cheese, colby style	g	Free use	0.00 oz	-	-	-	-
29	Dairy	Cheese, cottage, creamed	g	Free use	0.00 oz	-	-	-	-
30	Dairy	Cheese, cream	r	0 g	0.00 oz	-	-	-	x
31	Dairy	Cheese, feta	g	Free use	0.00 oz	-	-	-	-
32	Dairy	Cheese, goat, chevre, plain	g	Free use	0.00 oz	-	-	-	-
33	Dairy	Cheese, haloumi	y	50 g	1.75 oz	-	-	-	x
34	Dairy	Cheese, havarti	g	Free use	0.00 oz	-	-	-	-
35	Dairy	Cheese, mozzarella	g	Free use	0.00 oz	-	-	-	-
36	Dairy	Cheese, pecorino style	g	Free use	0.00 oz	-	-	-	-
37	Dairy	Cheese, ricotta	y	40 g	1.40 oz	-	-	-	x
38	Dairy	Cheese, soft, white mould coated, brie / camembert	g	Free use	0.00 oz	-	-	-	-
39	Dairy	Cheese, swiss	g	Free use	0.00 oz	-	-	-	-
40	Dairy	Cream, pure, regular fat	r	0 g	0.00 oz	-	-	-	x
41	Dairy	Cream, sour	r	0 g	0.00 oz	-	-	-	x
42	Dairy	Cream, thickened, regular fat	r	0 g	0.00 oz	-	-	-	x
43	Dairy	Cream, whipped	g	Free use	0.00 oz	-	-	-	-
44	Dairy	Custard	r	0 g	0.00 oz	-	-	-	x
45	Dairy	Goat's milk, yoghurt	g	Free use	0.00 oz	-	-	-	-
46	Dairy	Ice-cream, vanilla	r	0 g	0.00 oz	-	-	-	x
47	Dairy	Kefir	r	0 g	0.00 oz	-	-	-	x
48	Dairy	Milk, a2	r	0 g	0.00 oz	-	-	-	x
49	Dairy	Milk, almond	g	Free use	0.00 oz	-	-	-	-
50	Dairy	Milk, coconut, from can	g	Free use	0.00 oz	-	-	-	-
51	Dairy	Milk, coconut, long life, UHT	y	120 g	4.21 oz	x	-	-	-
52	Dairy	Milk, evaporated	r	0 g	0.00 oz	-	-	-	x
53	Dairy	Milk, full cream, cow	r	0 g	0.00 oz	-	-	-	x
54	Dairy	Milk, full cream, goat	r	0 g	0.00 oz	-	-	-	x
55	Dairy	Milk, hemp	y	240 g	8.42 oz	x	-	-	-
56	Dairy	Milk, lactose free	g	Free use	0.00 oz	-	-	-	-
57	Dairy	Milk, oat	y	30 g	1.05 oz	x	-	-	-
58	Dairy	Milk, reduced fat, cow	r	0 g	0.00 oz	-	-	-	x
59	Dairy	Milk, rice	y	200 g	7.02 oz	x	-	-	-
60	Dairy	Milk, skim, cow	r	0 g	0.00 oz	-	-	-	x
61	Dairy	Milk, soy, beans	y	40 g	1.40 oz	x	-	-	-
62	Dairy	Milk, soy, protein	g	Free use	0.00 oz	-	-	-	-
63	Dairy	Milk, soya, sweetened	r	0 g	0.00 oz	x	x	-	-
64	Dairy	Milk, soya, unsweeteened, beans	y	30 g	1.05 oz	x	-	-	-
65	Dairy	Milk, soya, unsweeteened, hulled beans	y	60 g	2.11 oz	x	-	-	-
66	Dairy	Milk, sweetened, condensed	r	0 g	0.00 oz	-	-	-	x
67	Dairy	Yoghurt, lactose free	g	Free use	0.00 oz	-	-	-	-
68	Dairy	Yoghurt, natural, indian	r	0 g	0.00 oz	-	-	-	x
69	Dairy	Yoghurt, natural, low fat	r	0 g	0.00 oz	-	-	-	x
70	Dairy	Yoghurt, natural, regular fat	r	0 g	0.00 oz	-	-	-	x
71	Drinks	Apple & Raspberry, 50-100% real juice	r	0 g	0.00 oz	-	x	-	-
72	Drinks	Apple, 99% real juice, reconstituted	r	0 g	0.00 oz	-	x	x	-
73	Drinks	Apple, 99% real juice, reconstituted, fresh	r	0 g	0.00 oz	-	x	x	-
74	Drinks	Beer	g	Free use	0.00 oz	-	-	-	-
75	Drinks	Cacao powder	g	Free use	0.00 oz	-	-	-	-
76	Drinks	Carob powder	y	6 g	0.21 oz	x	-	-	-
77	Drinks	Cocoa powder	y	8 g	0.28 oz	x	-	-	-
78	Drinks	Coconut water, fresh	y	100 g	3.51 oz	x	-	x	-
79	Drinks	Coconut water, packaged	y	100 g	3.51 oz	x	-	x	-
80	Drinks	Cranberry juice	g	Free use	0.00 oz	-	-	-	-
81	Drinks	Creamer powder	g	Free use	0.00 oz	-	-	-	-
82	Drinks	Espresso, decaffeinated	g	Free use	0.00 oz	-	-	-	-
83	Drinks	Espresso, regular	g	Free use	0.00 oz	-	-	-	-
84	Drinks	Gin	g	Free use	0.00 oz	-	-	-	-
85	Drinks	Instant, decaffeinated	g	Free use	0.00 oz	-	-	-	-
86	Drinks	Instant, regular	g	Free use	0.00 oz	-	-	-	-
87	Drinks	Instant, white, Malaysia	g	Free use	0.00 oz	-	-	-	-
88	Drinks	Orange, 25-50% real juice	r	0 g	0.00 oz	-	x	-	-
89	Drinks	Orange, 98% real juice, reconstituted	r	0 g	0.00 oz	-	x	-	-
90	Drinks	Orange, 99% real juice, reconstituted, fresh	y	10 g	0.35 oz	-	x	-	-
91	Drinks	Protein supplement, plant-based	g	Free use	0.00 oz	-	-	-	-
92	Drinks	Rum	r	0 g	0.00 oz	-	x	-	-
93	Drinks	Tea, black, strong	y	180 g	6.32 oz	x	-	-	-
94	Drinks	Tea, black, weak	g	Free use	0.00 oz	-	-	-	-
95	Drinks	Tea, buchu, strong	g	Free use	0.00 oz	-	-	-	-
96	Drinks	Tea, buchu, weak	g	Free use	0.00 oz	-	-	-	-
97	Drinks	Tea, chai, strong	r	0 g	0.00 oz	x	-	-	-
98	Drinks	Tea, chai, weak	g	Free use	0.00 oz	-	-	-	-
99	Drinks	Tea, chamomile, strong	r	0 g	0.00 oz	x	-	-	-
100	Drinks	Tea, chamomile, weak	r	0 g	0.00 oz	x	-	-	-