Low and High FODMAP Foods Chart for Indian Diet

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Low and High FODMAP Foods Chart (English) for Indian Diet

 

Low FODMAP Foods (Can Eat):

  1. Fruits:
    • – Bananas (unripe), oranges, papaya
    • – Pineapple, strawberries, kiwi

 

  1. Vegetables:
    • – Carrots, spinach, bell peppers
    • – Green beans, pumpkin, eggplant

 

  1. Grains and Cereals:
    • – Rice (white, brown), quinoa
    • – Gluten-free oats, corn flour, millet

 

  1. Proteins:
    • – Chicken, fish, eggs
    • – Paneer (moderate quantities), tofu

 

  1. Lentils/Legumes:
    • – Mung beans (soaked and cooked)
    • – Chana dal (split Bengal gram)

 

  1. Dairy Alternatives:
    • – Lactose-free milk, almond milk, coconut milk
    • – Ghee, butter (in small amounts)

 

  1. Snacks and Miscellaneous:
    • – Peanuts, almonds (small amounts)
    • – Rice cakes, gluten-free snacks

 

 High FODMAP Foods (Avoid):

  1. Fruits:
    • – Mango, apples, watermelon
    • – Chikoo (sapodilla), guava, lychee

 

  1. Vegetables:
    • – Cauliflower, broccoli, onions
    • – Garlic, mushrooms, peas

 

  1. Grains and Cereals:
    • – Wheat, barley, rye
    • – Suji (semolina), maida (refined flour)

 

  1. Proteins:
    • – Chickpeas, rajma (kidney beans)
    • – Soya beans, black gram (urad dal)

 

  1. Dairy Products:
    • – Milk, yogurt, cream
    • – Cottage cheese (paneer in excess)

 

  1. Snacks and Miscellaneous:
    • – Fried foods (pakoras, samosas)
    • – Processed snacks, chips with gluten