FODMAP FOOD LIST FOR PULSES, TOFU AND NUTS

Use this quick guide to find low FODMAP pulses, tofu and nuts.

QUICK REFERENCE GUIDE
RED
= HIGH FODMAP (AVOID INTAKE)

ORANGE = MODERATE AMOUNTS OF FODMAPS (LIMIT INTAKE)
GREEN = LOW FODMAP (SAFE TO EAT)

PULSES/LEGUMES
Baked beans
Black beans, boiled

Black beans, canned
Borlotti beans, canned
Broad beans
Butter beans, canned
Chana dal, boiled
Chickpeas, canned
Four bean mix, canned
Haricot beans, boiled
Lentils, canned
Lentils, green, boiled
Lentils, red, boiled

Lima beans, boiled
Mung beans, boiled
Red kidney beans, boiled
Soya beans, boiled
Split peas, boiled
Urid dal, boiled

VEGETARIAN SUBSTITUTES
Falafel
Lentil burger
Mince, quorn
Mince, vegetarian (containing onion)
Tempeh, plain
Tofu, plain

NUTS AND SEEDS
Almonds (consume 10 nuts or less)
Cashews
Chestnuts
Hazelnuts
LSA (linseed, sunflower, almond mix)
Macadamia
Mixed nuts
Nuts, Brazil
Peanuts
Pecan
Pine nuts
Pistachio
Seeds, chia
Seeds, chia, black
Seeds, chia, white
Seeds, egusi
Seeds, poppy, black
Seeds, poppy, white
Seeds, pumpkin
Seeds, sesame
Seeds, sunflower
Walnuts