The FODMAP list is constantly changing as more and more research is being conducted, with lists of do’s and don’ts widely available with a quick Google search looking at the most recent, reliable websites. However the most up-to-date list can be found on the Monash FODMAP friendly app as this is kept constantly up to date and includes portion sizes and specific products.
I also found a helpful visual graph from www.yorktest.com. Unfortunately this doesn’t include portion sizes but could be used as a a quick reference point if unable to check on your app at the time. Often long lists can feel overwhelming, and when first starting the diet it’s easy to forget what you can and can’t have – but I found this visual and the app to be really quick and easy ways of checking!
I have also listed a few other helpful lists below and in the resources section.
Other helpful lists: