Low FODMAPs Confectionery and Sugar


  • agar agar
  • dark chocolate
  • vanilla essence


  • brown
  • palm
  • raw
  • white
  • maple syrup
  • rice malt syrup
  • stevia powder

Low FODMAPs Condiments

  • eggplant dip
  • capers
  • chutney
  • mustard
  • apple cider vinegar
  • barbecue sauce
  • marmalade
  • mayonnaise
  • mint sauce
  • miso
  • peanut butter
  • quince paste
  • rice wine vinegar
  • soy sauce
  • strawberry jam
  • sweet and sour sauce
  • tomato paste
  • tomato sauce
  • worcestershire sauce

Low FODMAPs Herbs and Spices


Basil, coriander, curry leaves, gotukola, kaffir lime leaves, lemongrass, mint, pandan leaves, parsley, rampa leaves, rosemary, sage, tarragon, thyme, watercress.


All spice, asafoetida, black pepper, cardamom, chilli powder, cinnamon, cloves, coriander seeds, cumin, curry powder, fennel seeds, fenugreek seeds, five spice, goraka, mustard seeds, nutmeg, paprika, saffron, star anise, turmeric, vanilla bean pods, vanilla essence

Low FODMAPs Beverages

All the beverages below are low FODMAPs if served with lactose free milk.

Some people can tolerate a small amount of milk in their beverages, generally <1 Tablespoon.

Caffeine can also trigger symptoms.

  • black espresso, regular and decaffeinated
  • black instant coffee, regular and decaffeinated
  • black tea
  • green tea
  • white tea
  • weak chai
  • peppermint tea
  • weak dandelion tea
  • drinking chocolate
  • cocoa powder
  • cranberry juice
  • vegetable juice