list of low and high FODMAPs

FODMAP is an acronym for:
Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

This is my personal list, and my safe list doesn’t include any low FODMAPs that I don’t personally eat myself. This is why my IBS diet is a combination of several diets. No one diet lists all the foods that I’m intolerant to.

For this reason, I haven’t included any low FODMAP grains, or white potato as I know I can’t tolerate these foods.

Be careful with fruit. Maybe on the first day or so completely exclude all fruit, just to make sure the diet works well. Banana, for instance, considered one of the safest fruits has some inulin, or fructans – which are chains of fructose – so you wouldn’t want to eat more than one banana a day. Fructose is  the most common FODMAP sugar that we have a problem with.

The frustration with the FODMAP theory is that I can’t find vegetables that are the lowest in FODMAPs. Most charts on the web are just split between high and low FODMAPs. You have to keep in mind, that if you do have a problem digesting fructose for example, this will be the fructose in all fruits, and vegetables with fructans as well.

SUITABLE VEGETABLES:

LOW FODMAP vegetables (safe to eat)

Carrot
Pumpkin
Lettuce
Silverbeet
Beans (green string beans only, not the legumes)
Bok choy
Spring onion (green section)
Sweet potato (introduce after a couple of days – this is higher in starch)
Tomato (a nightshade but differing views on its effect on gut permeability)
Spinach
Broccoli
Celery
Cucumber
Marrow
Olives
Parsnip
Parsley
Squash
Swede
Turnip
Yam
Zucchini

Low FODMAP fruit

Banana
Orange and other citrus

PROTEIN:
All meat except processed meats with flour. All seafood.

……………………………………………………………………………………….

HIGH FODMAPs (don’t eat)

Excess Fructan vegetables:
Artichokes (Globe & Jerusalem)
Asparagus
Beet
Brussel Sprouts
Cabbage
Chicory
Dandelion leaves
Fennel
Garlic
Leek
Legumes
Okra
Onion (brown, white, & Spanish) (can be inflammatory)
Peas
Radicchio lettuce
Shallot
Spring onion (white section).

Excess Polyol vegetables:
Avocado
Cauliflower
Mushrooms
Snow peas

PROTEIN:
Galactans:
Legumes, pulses, baked beans, lentils

MILK AND DAIRY:
Cow’s milk, yoghurt, soft cheese, cream, custard, ice cream

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