Many people have found relief through the Low FodMap diet as a way to reduce IBS symptoms. I was introduced to this by my Integrative M.D. and since I cut out these vegetables and other foods, I feel better and have had less stomach distress. FodMap’s are found in everyday foods such as ice cream and milk (Lactose); pears, honey, watermelon and apples (Free Fructose); onions, garlic and wheat (Fructans); legumes (Galaccto-Oligosaccharides); and mints, sugar-free gum and prunes (Polyols). Meats and oils are free of FodMap’s so they can be eaten along with gluten-free grains. Check out my Sugar-Free page and my Gluten-Free page for more information.

The theory is that consuming foods high in FodMap’s results in an increased volume of gas and liquid in the large and small intestine, resulting in symptoms such as gas, bloating and abdominal pain.

Below I’ve outlined a list of foods that are high and low in FodMap’s. It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes only.

Common HIGH FodMap Foods (Foods to Avoid)

  • Apples
  • Apricots
  • Cherries
  • Mango
  • Pears
  • Nectarines
  • Peaches
  • Pears
  • Plums
  • Persimmons
  • Prunes
  • Watermelon
  • Custard
  • Ice Cream
  • Margarine
  • Milk
  • Soft cheese (including cottage cheese, ricotta)
  • Yogurt
  • Wheat
  • Rye
  • Baked Beans
  • Chickpeas
  • Lentils
  • Kidney Beans
  • Fructose
  • HFCS High Fructose Corn Syrup
  • Maltitol
  • Isomalt
  • Honey
  • Tinned Fruit (from a can)
  • Mannitol
  • Sorbitol
  • Xylitol
  • Artichokes
  • Asparagus
  • Beets
  • Green Bell Peppers
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Mushrooms
  • Sweet Corn
  • Leeks
  • Fennel
  • Cauliflower
  • Garlic
  • Okra
  • Onions (including shallots and scallions)
  • Peas
  • Pistachios
  • Radicchio Lettuce
  • Sugar Snap Peas
  • Snow Peas
  • Avocado
  • Chicory
  • Dandelion
  • Sugar-Free Gums

Common LOW FodMap Foods (Foods to Eat)

Fruits

  • Bananas
  • Blueberries
  • Grapefruit
  • Grapes
  • Honeydew Melon
  • Kiwi
  • Lemon
  • Lime
  • Mandarin Oranges
  • Oranges
  • Raspberries
  • Strawberries

Sweeteners

  • Artificial Sweeteners that don’t end in ‘ol’
  • Glucose
  • Pure Organic Maple Syrup (In Small Quantities)
  • Sugar (Sucrose)

Dairy/ Dairy Alternatives

  • Olive Oil
  • Flax Oil
  • Hemp Oil
  • Organic Butter such as Organic Valley Butter
  • Hard Cheese, Brie and Camembert
  • Lactose-Free Products (milks, ice cream, yogurt) such as Green Valley Lactose Free Yogurt
  • Gelato
  • Rice Milk
  • Oat Milk
  • Kefir (Lifeway Kefir) plain only
  • Sorbet

Vegetables

  • Red Bell Peppers
  • Bok Choy
  • Cucumber
  • Carrots
  • Celery
  • Arugula
  • Alfalfa Sprouts
  • Been Sprouts
  • Butternut Squash
  • Celeraic
  • Eggplant
  • Green Beans
  • Lettuce
  • Parsnips
  • Sweet Potatoes
  • White Potatoes
  • Parsnips
  • Green Beans
  • Kale
  • Water Chestnuts
  • Swiss Chard
  • Radishes
  • Tomatoes
  • Zucchini
  • Spinach
  • Endive
  • Olives
  • Summer Squash

Gluten-Free Grains

  • Gluten-Free Pasta: Rice, Quinoa and Corn
  • Rice
  • Polenta
  • Tapioca
  • Quinoa
  • Millet
  • Gluten-Free Oats
  • Gluten-Free Grains such as Quinoa, Rice, Buckwheat

Proteins

  • Chicken
  • Tofu
  • Beef
  • Pork
  • Eggs
  • Turkey

Organic Herbs

Nuts/Seeds:

LOW FodMap Snack Ideas:

LOW FodMap Dining Out Ideas:

  • Organic Chicken, Fish, Turkey, Tofu, Eggs
  • Gluten-Free Bread
  • Gluten-Free Oatmeal
  • Brown Rice with Flax Oil
  • Roasted, Steamed or Grilled LOW FodMap Vegetables
  • LOW FodMap Fruits served with Lactose Free Yogurt
  • Smoothie made with Kefir or Lactose Free Yogurt and LOW FodMap Fruits & Vegetables
  • Salad with Nuts, Seeds, Olive Oil & Fresh Lemon Juice
  • Risotto
  • Chicken & Rice Soup
  • Quinoa Salad
  • Fill a thermos with rice or almond milk to add to oatmeal or cereals when traveling.

It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes.

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