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Comprehensive_FODMAP_Food_Guide

The Comprehensive FODMAP Food Guide categorizes foods into low and high FODMAP options across various categories including vegetables, fruits, grains, dairy, legumes, proteins, nuts, sweeteners, beverages, and condiments. Low FODMAP foods include items like carrots, unripe bananas, white rice, and lactose-free dairy, while high FODMAP foods include onions, apples, wheat, and honey. This guide serves as a resource for individuals managing FODMAP sensitivities.

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Stephanie Fernandes
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4 views2 pages

Comprehensive_FODMAP_Food_Guide

The Comprehensive FODMAP Food Guide categorizes foods into low and high FODMAP options across various categories including vegetables, fruits, grains, dairy, legumes, proteins, nuts, sweeteners, beverages, and condiments. Low FODMAP foods include items like carrots, unripe bananas, white rice, and lactose-free dairy, while high FODMAP foods include onions, apples, wheat, and honey. This guide serves as a resource for individuals managing FODMAP sensitivities.

Uploaded by

Stephanie Fernandes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Comprehensive FODMAP Food Guide

Vegetables

Low FODMAP: Carrots, spinach, zucchini, eggplant, bell peppers, tomatoes, lettuce, cucumber, kale, green

beans, potatoes, chives (green part), bok choy, choy sum, alfalfa, bean sprouts

High FODMAP: Onion (all types), garlic, cauliflower, broccoli (in excess), cabbage, leek, asparagus,

artichoke, button mushrooms, beetroot, fennel

Fruits

Low FODMAP: Unripe bananas, kiwi, strawberries, oranges, pineapple, grapes, blueberries (small amount),

cantaloupe, dragon fruit

High FODMAP: Apple, pear, watermelon, mango, cherries, nectarines, plums, apricots, blackberries, lychee,

dried fruit

Grains & Starches

Low FODMAP: White rice, brown rice, oats (small amount), quinoa, polenta, gluten-free pasta/bread,

sourdough spelt (limited)

High FODMAP: Wheat, rye, barley, couscous, semolina, regular bread/pasta

Dairy

Low FODMAP: Lactose-free milk/yogurt, hard cheeses (cheddar, parmesan), kefir (small amt), butter (small

amt), feta, brie

High FODMAP: Cow's milk, goat milk, soft cheese, regular yogurt, ice cream

Legumes

Low FODMAP: Canned lentils/chickpeas (rinsed), firm tofu, tempeh, edamame (small amt)

High FODMAP: Kidney beans, black beans, baked beans, soybeans

Proteins

Low FODMAP: Chicken, turkey, beef, pork, fish, seafood, eggs

High FODMAP: Watch for processed meats with garlic/onion

Nuts & Seeds

Low FODMAP: Almonds (<=10), peanuts, walnuts, pecans, macadamias, chia, flax, sunflower

High FODMAP: Cashews, pistachios, almonds (in excess), hazelnuts


Sweeteners

Low FODMAP: Maple syrup, table sugar, stevia, glucose

High FODMAP: Honey, high-fructose corn syrup, agave, sorbitol, mannitol, xylitol

Beverages

Low FODMAP: Water, green/peppermint/ginger/cidreira tea, lactose-free milk, coffee (limit)

High FODMAP: Apple juice, pear juice, soda with polyols, wine (excess), beer

Condiments

Low FODMAP: Mustard, gluten-free soy sauce, vinegar, fresh/dried herbs, garlic-infused oil

High FODMAP: Garlic paste, onion powder, BBQ sauce, hummus, chutneys

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