Fodmap Friendly Lamb Shanks

FODMAP Diet Highs and Lows

Though the FODMAP diet has been around for 15 years I haven’t had much to do with it. Mainly because it’s associated with IBS (Irritable Bowel Syndrome) and other digestive disorders. But my digestive system is fine thank you. Despite being overworked!

Anyway, a friend asked me to take another look at food diaries. So I made a list of food-related diseases where food journals had contributed to research. Then I found that a diary had helped IBS sufferers improve their symptoms. In conjunction with a FODMAP food list.

That FODMAP diet food chart piqued my interest. But I wondered how comprehensive it was. However, I could not find a full list. So I decided to create my own here. Not that I’m claiming it as a complete FODMAP food chart just yet. Though I will add to it as I discover new FODMAP resources.

FODMAP Foods Chart

Food Group Low FODMAP Suitable Foods High FODMAP Unsuitable Foods
Grain foods apple juice, brown rice, cereals, corn (1/2 cup), corn-based foods, corn starch, gluten-free bread, pastas and crackers without honey, pear juice, popcorn, potato chips, potato-based foods, rice-based foods, rice flour, tortilla chips, white rice biscuits, cakes, crackers, flour (rye, barley, and wheat), pasta (> 1/2 cup in one meal), wheat bread (> 30 gr in one meal)
Vegetables basil, bean sprouts, broccoli (1/2 cup), carrot, cinnamon, common cabbage (1/2 cup), cucumber, eggplant, lettuce, mint, olive, papaya, parsley, potato, pumpkin, radish, saffron, scallion (green part only), spinach, sweet pepper, tomato, yacón, zucchini artichoke, asparagus, beetroot, cabbage, cauliflower, chayote squash, garlic, green peppers, leek, lentils, mushrooms, kale, onion, shallot
Fruits banana, blueberry, cantaloupe, grape, kiwi, lemon, lime, melon, oranges, pineapple, pomegranate (1/4 cup), strawberry apple, apricot, avocado, blackberry, cherry, dates, dried fruit, figs, grapefruit, mango, nectarine, peach, pear, persimmon, plum, pomegranate, raisin, raspberry, watermelon
Milk products butter, cheeses (cheddar, Colby, Parmesan, Swiss, cottage, etc.), Greek yogurt, lactose free/low lactose dairy, soft cheeses (feta, mozzarella) cream, ice cream, milk (cows, goats, or sheep), soft cheeses (e.g. cream, ricotta, and mascarpone), yogurt
Meat and alternatives beef, chicken, deli slices, eggs, egg white, fish, lamb, nut butters, nuts (Brazil, peanut, and walnut), pork, shellfish, shrimp, turkey cooked beans, peas, processed meats, proteins food, sausage, soybean, soybean extract
Drinks coffee (1 cup), fruits and vegetable juices (1/2 cup), tea apple juice, coconut water, mango juice, orange juice, pear juice, sport drinks, soy milk, teas (chamomile, fennel, and oolong)
Other albumin powder, canola oil, cooking oils, corn oil, jam, jelly, maltodextrin, mayonnaise, salt, seeds (flax, pumpkin, sesame, and sunflower), soybean oil, sugar artificial sweetener (sorbitol, mannitol, maltitol, and xylitol), corn syrup, honey, Nutren Active food supplement, soy sauce, tomato paste, vanilla, vinegar

Rice and corn-based cereal are described as moderate in Mezzomo’s list[2]. Also, Mezzomo lists oats as high FODMAP. But Zahedi includes oats-based foods in the low FODMAP list. So I’ve omitted oats from the chart pending further investigation.

I’ve taken FODMAP foods from various resources[*]. If you know other sources please let me know.

FODMAP-Friendly Lamb Shanks. Send feedback below if you want the recipe.

Your FODMAP Foods Chart

The FODMAP diet project is new to me. So you probably know more about it than I do. Please help me learn more. By sharing your questions, experiences, and opinions about FODMAP in the feedback form below.

I’m particularly interested in how you choose low FODMAP foods. Because I want to provide appropriate lists and charts to help low FODMAP diet planning.

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FODMAP Foods Chart References

  1. Zahedi, Mohammad Javad, Vahideh Behrouz, and Maryam Azimi. “Low fermentable oligo‐di‐mono‐saccharides and polyols diet versus general dietary advice in patients with diarrhea‐predominant irritable bowel syndrome: A randomized controlled trial.” Journal of gastroenterology and hepatology 33, no. 6 (2018): 1192-1199.
  2. Mezzomo, Thais Regina, Isabella Ruckl Sampaio, Lize Stangarlin Fiori, and Maria Eliana Madalozzo Schieferdecker. “Content of Poorly Absorbed Short‐Chain Carbohydrates (FODMAP) in Enteral Homemade Diets.” Nutrition in Clinical Practice 34, no. 2 (2019): 264-271.