STEP 3 FODMAP PERSONALIZATION (Long-term diet) You should now understand which FODMAPs you tolerate and which trigger your IBS symptoms. Well tolerated foods and FODMAPs can be included in your diet. Set the Filters in the Monash FODMAP app to tailor the Food Guide to suit your personal FODMAP sensitivities. HIGH FODMAP FOODS AND LOW FODMAP ALTERNATIVES Vegetables Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, sugar snap peas Aubergine/eggplant, bean (green), bok choy, green capsicum (bell pepper), carrot, cucumber, lettuce, potato, bean shoots, zucchini (1/5 cup or 65g) Fruits Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon Cantaloupe (3/4 cup or 120g), kiwi fruit (green), mandarin, orange, pineapple, strawberries (5 mediums)

Dairy and alternatives Cows milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yoghurt Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactosefree milk, soy milk (made from soy protein) Protein sources Most legumes/pulses, some marinated meats/poultry/seafood, some processed meats Eggs, firm tofu, plain cooked meats/poultry/seafood, tempeh Breads and cereal products Wheat/rye/barley based breads, breakfast cereals, biscuits and snack products Gluten free corn flakes, oats, quinoa flakes, quinoa/rice/corn pasta, rice cakes (plain), sourdough spelt bread, wheat/rye/barley free breads Sugars/ sweeteners & confectionery High fructose corn syrup, honey, sugar free confectionery Dark chocolate, maple syrup, rice malt syrup, table sugar Nuts and seeds Cashews, pistachios

Macadamias, peanuts, pumpkin seeds, walnuts Department of Gastroenterology, 2019, Central Clinical School, Monash University, ABN 12 377 614 012. monashfodmap.com Download the FODMAP App