Foods High and Low in FODMAP's

FODMAP is an acronym for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.” These are short-chain carbohydrates and sugar alcohols that, if not digested properly, result in abdominal pain and gas.

Not everyone will have trouble digesting these carbohydrates and alcohols, but if you are lacking the enzymes necessary for breaking down these substances or your intestines have bacteria that ferment the carbohydrates, you may experience discomfort, bloating and diarrhea.

If you have IBS, and particularly if you have chronic diarrhea, you may want to try an elimination diet with FODMAP’s.  The list of these types of foods is very long and contains common foods that most of us eat regularly.  It is impractical to eliminate all of them all of the time, but there may be only a few that affect you, personally.  On an elimination diet, you would cut these foods from your diet for several weeks and then reintroduce them one at a time to find out which ones adversely affect you.

Besides IBS, the diet is recommended for those with small intestinal bacterial overgrowth, diverticulitis, as well as general digestive dysfunction.  Studies suggest that most people with digestive disorders will benefit from a low-FODMAP diet.

FOODS HIGH IN FODMAPS

Dairy

  • Buttermilk
  • Cream
  • Cream cheese
  • Custard
  • Gelato
  • Ice cream
  • Kefir
  • Milk:
  • Ricotta cheese
  • Sour cream
  • Whey protein powder (unless it is lactose-free)
  • Yoghurt

Fruits

  • Apples
  • Apple custard
  • Apricots
  • Avocado
  • Bananas
  • Blackberries
  • Black currants
  • Boysenberry
  • Cherries
  • Dates
  • Figs
  • Goji berries
  • Grapefruit
  • Guava
  • Lychee
  • Mango
  • Nectarines
  • Paw paw, dried
  • Peaches
  • Pears
  • Persimmon
  • Pineapple, dried
  • Plums
  • Pomegranate
  • Prunes
  • Raisins
  • Sultanas
  • Tinned fruit in apple / pear juice
  • Watermelon

Grains and grain products

  • Almond meal
  • Amaranth flour
  • Barley
  • Bran cereals
  • Chestnut flour
  • Couscous
  • Gnocchi
  • Granola bar
  • Muesli bar
  • Muesli cereal
  • Pistachios
  • Rye
  • Semolina
  • Spelt flour
  • Wheat and any food containing wheat

Vegetables

  • Artichoke
  • Asparagus
  • Baked beans
  • Beetroot, fresh
  • Black-eyed peas
  • Broad beans
  • Butter beans
  • Cassava
  • Cauliflower
  • Celery
  • Falafel
  • Fermented cabbage (sauerkraut, kimchi, etc.)
  • Garlic (all forms)
  • Kidney beans
  • Lima beans
  • Leek bulb
  • Mixed vegetables
  • Mung beans
  • Mushrooms
  • Onions (all forms)
  • Peas, sugar snap
  • Pickled vegetables
  • Red kidney beans
  • Savoy Cabbage
  • Soybeans
  • Split peas
  • Scallions
  • Shallots
  • Taro

Other

  • Agave
  • Beer
  • Cashews
  • Carob powder
  • Chorizo
  • Coconut water
  • Fructose
  • Fruit juices
  • High fructose corn syrup
  • Honey
  • Hummus
  • Jam
  • Kombucha
  • Molasses
  • Orange juice
  • Pesto sauce
  • Pistachios
  • Quinoa milk
  • Relish
  • Rum
  • Sausage
  • Sodas
  • Soymilk
  • Sports drinks
  • Sweeteners: inulin, isomalt, lacitol, malitol, mannitol, sorbitol, xylitol
  • Tea
  • Tzatziki
  • Wine

FOODS LOW IN FODMAP’S (Yes, there really are some foods you CAN eat.)

Dairy

  • Brie
  • Camembert
  • Feta
  • Hard cheese
  • Lactose free dairy products
  • Mature cheese

Fruits

  • Banana
  • Blueberries
  • Cantaloupe
  • Grapefruit
  • Grapes
  • Honeydew melon
  • Kiwi
  • Lemon
  • Lime
  • Oranges
  • Strawberries

Grains

  • Cornflour
  • Gluten-free bread and pasta
  • Oat bran
  • Oats
  • Quinoa
  • Rice
  • Rice bran
  • Sourdough spelt bread

Meat and Fish and Eggs

  • Beef
  • Chicken
  • Eggs
  • Fish
  • Pork

Nuts and Seeds

  • Almonds
  • Macadamia nuts
  • Peanuts
  • Pine nuts
  • Pumpkin seeds
  • Walnuts

Vegetables

  • Alfalfa sprouts
  • Bamboo shoots
  • Bean sprouts
  • Bell pepper
  • Bok choy
  • Carrot
  • Chives
  • Cucumber
  • Eggplant
  • Ginger
  • Green beans
  • Lettuce
  • Olives
  • Parsnips
  • Potatoes
  • Tomato
  • Turnips
  • Zucchini

Other

  • Almond milk
  • Coconut milk
  • Rice milk
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