0% 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.
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
0% 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.
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
You are on page 1/ 2

Eat This, Not That

High-FODMAP foods & what to enjoy instead

HIGH-FODMAP FOODS LOW-FODMAP FOODS

DAIRY

Milk: Other Dairy: Lactose-free milk: Other dairy:


• Coconut milk • Ice cream • Almond milk • Coconut yogurt
• Cow milk • Soft and fresh • Hemp milk • Cottage cheese
• Goat milk cheeses • Rice milk • Gelato
• Sheep milk • Yogurt: regular, • Sorbet
low-fat, and frozen
• Soy milk • Hard cheeses

FRUITS

• Apples • Banana • Lime


• Apricot • Blueberry • Mandarin orange
• Blackberries • Cantaloupe • Orange
• Cherries • Durian • Papaya
• Dates • Grapes • Pineapple
• Mango • Honeydew melon • Raspberry
• Pear • Kiwifruit • Strawberry
• Watermelon • Lemon

GRAINS AND BREADS

• Barley • Corn tortillas/chips • Popcorn


• 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)

VEGETABLES

• Artichoke • Leeks • Bamboo shoot • Lettuce


• Asparagus • Mushrooms (button, • Bok choy • Mushrooms (oyster)
• Brussels sprout portabella) • Carrots • Olives
• Cabbage • Onion • Chives • Parsnip
• Cauliflower • Shallots • Cucumber • Pumpkin
• Fennel • Sugar snap peas • Eggplant • Radish
• Garlic • Green bean • Spinach
• Kale • Tomato

You might also like