This document provides lists of high-FODMAP and low-FODMAP foods in various categories including dairy, fruits, grains and breads, nuts/legumes/proteins, beverages/sweeteners/additives, and vegetables. High-FODMAP foods are ones that are difficult to digest and cause digestive issues in many people, while low-FODMAP foods are generally easier to digest. The lists give alternatives to swap in order to follow a low-FODMAP diet and avoid digestive problems.
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
0 ratings0% found this document useful (0 votes)
138 views
Fodmap Eat This Not That
This document provides lists of high-FODMAP and low-FODMAP foods in various categories including dairy, fruits, grains and breads, nuts/legumes/proteins, beverages/sweeteners/additives, and vegetables. High-FODMAP foods are ones that are difficult to digest and cause digestive issues in many people, while low-FODMAP foods are generally easier to digest. The lists give alternatives to swap in order to follow a low-FODMAP diet and avoid digestive problems.
• Rye • Grits • Quinoa • Wheat • Gluten-free pastas • Rice • Oatmeal • Sourdough bread • Potato Eat This, Not That High-FODMAP foods & what to enjoy instead
HIGH-FODMAP FOODS LOW-FODMAP FOODS
NUTS, LEGUMES, AND PROTEINS
• Most beans and • Most processed • Beef • Turkey
legumes, including meats • Chicken • Tempeh black bean, chickpea, lentil, and • Fish • Tofu (firm) red kidney bean • Pork • Some beans, including edamame and canned chickpeas (rinsed)
BEVERAGES, SWEETENERS, AND ADDITIVES
• Rum • Some teas, including • Beer • Some sweeteners,
• Sodas and juices chamomile, oolong, • Coffee including glucose, containing high fennel, and chai sucrose, and other • Honey substitutes, artificial sweeteners fructose including golden not ending in “-ol” • Some sweeteners, syrup and maple including isomalt, syrup • Some teas maltitol, mannitol, • Soft drinks • Spirits sorbitol, xylitol, and sweetened with • Water other sweeteners sucrose ending in “-ol” • Wine (most)
It's Official - Denise Minger Now Exposed As DEBUNKED - The China Study - Troubleshooting The Non-Vegetarian Rawfoodsos Paleo Fallacy and Mark Sisson Robb Wolf Quack Diet Myth