1
Food group |
1
Low FODMAPs |
1
High fodmaps (avoid) |
---|---|---|
1
Eggs, Meats, Poultry, Fish |
1
Beef, chicken, deli slices, eggs, fish, lamb, pork, shellfish, turkey |
1
These are made with HFCS and foods you should limit |
1
Dairy |
1
Lactose free dairy (any), low lactose dairy: cream cheese, half and half, hard cheeses (cheddar, colby, parmesan, swiss, etc.), soft cheeses (brie, feta, mozzarella, etc.), sherbet, yogurt (Greek), whipped cream |
1
High lactose dairy: buttermilk, chocolate, creamy/cheesy sauces, custard, ice cream, milk (cow's, goat's, sheep's, condensed, evaporated), soft cheeses (cottage, ricotta, etc.), sour cream |
1
Meat, Non-Dairy Alternatives |
1
Milk alternatives (almond, coconut, rice, soy (made from soy protein), nuts (walnut, macadamia, peanut, pecan, pine), nut butters, tempeh, tofu |
1
Cashews, beans, black eyed peas, bulgur, lentils, miso, pistachios, soybeans, soy milk (made from soybeans) |
1
Grains |
1
Made with gluten-free/spelt grains (corn, oats, potato, quinoa, rice, tapioca, etc.): bagels, biscuits, breads, cereals, chips, crackers, noodles, pancakes, pastas, pretzels, tortillas, waffles, oatmeal, oat bran, popcorn, quinoa, rice, rice bran |
1
Made with wheat/barley/rye when it's the major ingredient, gluten-free/spelt grains made with foods to limit, chicory root, inulin |
1
Fruits |
1
Bananas, blueberries, cantaloupe, cranberries, grapes, honeydew, kiwi, lemon, lime, mandarin, orange, passion fruit, pineapple, raspberries, rhubarb, strawberries, tangerine |
1
Apples, applesauce, apricots, blackberries, boysenberries, canned fruit, dates, dried fruits, figs, guava, mango, nectarines, papaya, peaches, pears, plums, persimmon, prunes, watermelon |
1
Vegetables |
1
Alfalfa/bean sprouts, bamboo shoots, bell peppers, bok choy, carrots, cabbage (common), cucumbers, eggplant, green beans, kale, lettuce, parsnips, pumpkin, potatoes, radishes, rutabaga, seaweed (nori), spinach, squash, tomatoes, turnips, water chestnuts, zucchini |
1
Artichokes, cauliflower, mushrooms, sugar snap peas |
1
Desserts |
1
Made with foods allowed |
1
Made with HFCS/foods to limit |
1
Beverages |
1
Fruit and vegetable juices/smoothies made with foods allowed (limit to ½ cup at a time), coffee, tea |
1
Made with HFCS/foods to limit, fortified wines (sherry, port) |
1
Seasonings, Condiments |
1
Jam, jelly, pickle, relish, salsa, sauce, salad dressing made with foods allowed, most spices and herbs, broth (homemade), butter, chives, cooking oils, garlic/onion infused oil, maple syrup without HFCS, mustard, margarine, mayonnaise, onion (spring-green part), olives, pepper, pesto, salt, seeds (chia, flax, pumpkin, sesame, sunflower), sugar, soy sauce, vinegar |
1
Chutney, jam, jelly, pickle, relish, salsa, sauce or salad dressing made with HFCS/ foods to limit, agave, garlic, garlic salt/powders, honey, hummus, molasses, onions (brown, leeks, shallots, Spanish, white, spring-white part), onion salt/powders, tomato paste, artificial sweeteners (isomalt, mannitol, sorbitol, xylitol) |