hi there i have recently been given a full list by a fully trained dietician of low fodmap foods so im going to list as much as i can in the hope it may help some of you:my lists include only the safe foods.
FRUITS; berries;blueberry,loganberry,cranberry,raspberry,strawberryand gooseberry.
Citrus; orange,lemon,lime,pineapple (1slice only),grapefruit,cumquat,clementine.Others are fresh tomato,ripe banana,cantaloupe melon,kiwi,passionfruit,pomegranite,papaya,rhubarb,raisin,grapes(max 10).
VEG;Alfalfa,aubergine,bamboo shoots,beansprout,pak choi,carrot,celery,chilli,chives,cucumber,kohlrabi,lettuce,green beans,olive,parsnip,plaintain,peppers,potato,pumpkin,marrow,courgette,spinach,buuternut squash,swede,sweet potato,sweetcorn,turnip,waterchesnut,watercress.
CEREALs and FLOUR; all wheat free products, white/brown rice,oats,barley,corn,polenta,millet,buckwheat,sorghum,sago,tapioca,cassava,corn flour,potato flour. all wheat free cereals,porridge oats,cornflakes,rice cripies,buckwheat flakes. Wheat free bread and pizza bases, taco shells and corn tortillas.
Pastaand noodles; Wheat free pasta and rice noodles.
CAKES/PUDDINGS: wheat free cakes and biscuits, egg custards,meringues and jellies
SAVOURY SNACKS: wheat free crackers,corn chips,rice cakes,oat cakes,popcorn,crisps (check for onion powder though),potato cakes.
SOUP/SAUCES: Homemade soups are best Bovril,soy sauce,vinegar.
PULSES/SEEDSand NUTS: Linseeds, Flaxseeds and oil, (all other beans and pulses are not allowed in any form!).
DAIRY/MILK: Lactose free milk,spread,yoghurts milk puddings so long as made with lactose free milk. Soya milk as long as unsweetened (as use apple juice) rice milk,oat milk.Hard cheese.small amounts of butter,cream and cream cheese are allowed.
SWEETNERS: sucrose,pure maple syrup,treacle,golden syrup,rice syrup and molasses.
Artificial sweetners include aspartame,canderel,silver spoon,splenda,hermesetas.
PRESERVES AND SPREADS: marmalade,jam,maple syrup,chocolate spread,marmite/vegemite,peanut butter NOTE: check all jams/marmalade for fructose sugar content as fructose not allowed!!!
CAFFIENE: prefer caffiene free but a max of 2-3 cups a day of caffiene containing drinks.
ALCOHOL: is an irritant to the cut so best avoided however you can have up to 2 units a day if you can tolerate it.
FRUITJUICE:100ml of fruit juice a day is the max recommendation.
MEATAND FISH: no restrictions other than to avoid these in breadcrumbs for obvious reasons!!
This is the list I have for the initial 6 week trial period after that time its suggested you reintroduce foods one at a time to see what it is irritatating your gut.It isnt meant to be a forever diet as is quite restricting.