Low and high fat foods at a glance

Low fat foods 

These foods are generally OK to eat. Just double check the labels and watch portion sizes to make sure the fat fits within your daily allowance.

Fruits and veg

• Most fresh fruit and vegetables – when choosing canned options, chose varieties with no added sugar. Check the high fat list below for things to avoid. 
• Beans, peas and lentils – as long as they are not cooked with added fats.
• Chestnuts – in limited amounts, but not other nuts.

Meat, fish and alternatives

• White fish (which isn’t oily) – such as cod, haddock, skate, sole and plaice. You can also eat canned tuna in brine or spring water (but not in oil), redder cuts of tuna and monk fish.
• Most shellfish – including  prawns, squid, and the white meat of crab and lobster. Clams, mussels and oysters are OK in limited amounts.
• Chicken and turkey breast, and the breast meat of most other poultry – but remove the skin and any visible fat. Check the labels of other meat products as you can sometimes find low fat beef, pork, ham, venison, liver, kidney or ostrich.
• Egg white – but not egg yolk. 

Starchy foods 

• Wholegrain bread and crispbreads – but keep an eye on the amount, and check the labels because the ingredients vary greatly between manufacturers.
• Brown rice – steamed or boiled.
• Wholemeal pasta – but check the label. Avoid egg pasta.
• Wholegrain breakfast cereals with no added sugar – such as oats, Shredded Wheat, Weetabix and Branflakes.
• Boiled, mashed and jacket potatoes – without added fat such as butter or oil.

Snacks

• Air-popped popcorn and rice cakes – air-popped popcorn is where the corn is popped without any oil. You can make this by heating popping kernals in a non-stick pan. Hold the lid on and shake the pan often so the kernals don't stick. 

Dairy products 

• Skimmed milk and fat-free dairy products – including yoghurts, cottage cheese and quark, but check the labels. 

Sauces and flavourings

• Herbs, spices and some flavour enhancers – including soy sauce, fish sauce, lemon juice, garlic, gherkins, vinegars and fat-free, no-sugar salad dressings and marinades. 
• Miso. 

Drinks

• Sugar-free drinks – including water, unsweetened tea and coffee, sugar-free squash and sugar-free fizzy drinks.

High fat foods

Avoid these foods to help you avoid FCS symptoms. They will quickly take you over your fat allowance.

Fats and oils 

All fats and oils – including olive oil, sunflower oil, coconut oil, margarines, spreads, butter, lard, ghee. 

Fruits and veg

• Avocado, olives, coconut, coleslaw and hummus.
• Nuts, seeds, and nut butters.

Meat, fish and alternatives

• Oily fish – such as salmon, mackerel, halibut, turbot, brill and tinned tuna in oil.
• Red meat and processed meat – such as beef, lamb, pork, sausages and bacon, but check the labels on red meat because sometimes you can find low fat options.
• Meat pies, pasties, pork pies and pâté.
• Egg yolk or whole egg.

Starchy foods 

• Egg pasta.
• Chips, crisps and all types of fried snacks.

Dairy 

• Full fat and even partially skimmed dairy products – such as milk and semi skimmed milk, cheese, cream cheese, crème fraîche and ice cream.

Sauces and flavourings

• Mayonnaise, salad cream and salad dressings made with oil.
• Chutneys and pickles – but check the label.
• Soups and sauces made with fat or oil.

Sweets and baked foods

• Chocolate, toffees, lemon curd, chocolate spreads, cakes, fudge and sweet biscuits, Indian sweets.
• Quiche.
• Pastries, pies, flans and tarts.