Steer clear of FODMAP food lists you find online or in books. The best source of info on which foods are low, moderate or high FODMAP is the Monash University FODMAP app.
The scientists at Monash developed the testing methods for determining FODMAP content. They also constantly re-test foods to see if FODMAP levels have changed.
Re-test? Yup. The FODMAP content in foods can change depending on selective breeding of crops, weather conditions when the plant was grown, location of where the plant was grown, fertilizer, and storage conditions.
So in 2022, the wizards at Monash were busy testing new foods and re-testing old ones.
Re-tested foods in 2022 (alphabetical order)
*The foods below are raw, unless listed otherwise.
** Always check your Monash app for the most up to date serving size info and FODMAP rating
- Bell pepper, green
- Bell pepper, red
- Blueberries
- Carrot, unpeeled
- Lettuce, butter
- Mandarin, Imperial, peeled
- Orange, navel, peeled
- Raspberries
- Spring onion, green tops
- Spring onion, white parts
- Tomatoes – Monash updated canned and fresh tomatoes but the list of these items is long so I didn’t include the details.
Check out my list of 12 easy and tasty low FODMAP snacks
New foods in 2022 (alphabetical order)
*The foods below are raw, unless listed otherwise.
- Bean curd (fermented) with chilli
- Beans, black, refried, canned
- Bell pepper, orange
- Bell pepper, yellow
- Chilli, Jalapeno
- Chilli, Poblano
- Chilli, Habanero, red
- Chilli flakes
- Chillies, greed
- Chillies, red, whole, dry
- Chinese (Shaoxing) cooking wine
- Chinkiang/Zhen Jiang vinegar (rice-based black vinegar)
- Cream, lactose-free
- Cucumber, continental
- Cucumber, Lebanese
- Flaxseed oil
- Flour, chickpea
- Gochugaru (Korean red chilli powder)
- Jackfruit, yellow (canned)
- Juniper berries, dried
- Lemon zest/rind
- Mayonnaise, Japanese
- Mirin
- Noodles/vermicelli, made from sweet potato – cooked
- Onion, vidalia
- Orange, navel, zest
- Orange juice, freshly squeezed
- Papaya, green, peeled
- Passata
- Pumpkin, sugar, peeled and unpeeled versions
- Prawn crackers
- Sichuan peppercorns / Chinese prickly ash – Red
- Sichuan peppercorns / Chinese prickly ash – Green
- Squash, acorn, peeled and unpeeled versions
- Squash, Delicata, peeled and unpeeled versions
- Squash, yellow
- Tamari sauce
- Taco shell, corn hard
- Tortilla, blue corn
- Tortilla, white wheat flour
- Tomato puree
- Vegan fish sauce
- Vegan oyster sauce
- Vegan cream cheese
- Yogurt, soy
A pretty long list of Schar breads and pastas were tested, as were a few other pre-prepared products from Foyda, Smoke N Sanity, Lemon Leaf, Cobram Estate, Fodyzyme, Tum Love, Gelpro Australia and Pincha Salt.
Did I leave any important foods out? Let me know in the comments section 🙂
xoAndrea, RD, MHSc
