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!<\/p>\n
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<\/a>. In conjunction with a FODMAP food list.<\/p>\n 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.<\/p>\n <\/p>\nFODMAP Foods Chart<\/h2>\n
| Food Group<\/th>\n | Low FODMAP Suitable Foods<\/th>\n | High FODMAP Unsuitable Foods<\/th>\n<\/tr>\n<\/thead>\n |
|---|---|---|
| Grain foods<\/td>\n | 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<\/td>\n | biscuits, cakes, crackers, flour (rye, barley, and wheat), pasta (> 1\/2 cup in one meal), wheat bread (> 30 gr in one meal)<\/td>\n<\/tr>\n |
| Vegetables<\/td>\n | 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, yac\u00f3n, zucchini<\/td>\n | artichoke, asparagus, beetroot, cabbage, cauliflower, chayote squash, garlic, green peppers, leek, lentils, mushrooms, kale, onion, shallot<\/td>\n<\/tr>\n |
| Fruits<\/td>\n | banana, blueberry, cantaloupe, grape, kiwi, lemon, lime, melon, oranges, pineapple, pomegranate (1\/4 cup), strawberry<\/td>\n | apple, apricot, avocado, blackberry, cherry, dates, dried fruit, figs, grapefruit, mango, nectarine, peach, pear, persimmon, plum, pomegranate, raisin, raspberry, watermelon<\/td>\n<\/tr>\n |
| Milk products<\/td>\n | butter, cheeses (cheddar, Colby, Parmesan, Swiss, cottage, etc.), Greek yogurt, lactose free\/low lactose dairy, soft cheeses (feta, mozzarella)<\/td>\n | cream, ice cream, milk (cows, goats, or sheep), soft cheeses (e.g. cream, ricotta, and mascarpone), yogurt<\/td>\n<\/tr>\n |
| Meat and alternatives<\/td>\n | beef, chicken, deli slices, eggs, egg white, fish, lamb, nut butters, nuts (Brazil, peanut, and walnut), pork, shellfish, shrimp, turkey<\/td>\n | cooked beans, peas, processed meats, proteins food, sausage, soybean, soybean extract<\/td>\n<\/tr>\n |
| Drinks<\/td>\n | coffee (1 cup), fruits and vegetable juices (1\/2 cup), tea<\/td>\n | apple juice, coconut water, mango juice, orange juice, pear juice, sport drinks, soy milk, teas (chamomile, fennel, and oolong)<\/td>\n<\/tr>\n |
| Other<\/td>\n | albumin powder, canola oil, cooking oils, corn oil, jam, jelly, maltodextrin, mayonnaise, salt, seeds (flax, pumpkin, sesame, and sunflower), soybean oil, sugar<\/td>\n | artificial sweetener (sorbitol, mannitol, maltitol, and xylitol), corn syrup, honey, Nutren Active food supplement, soy sauce, tomato paste, vanilla, vinegar<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Rice and corn-based cereal are described as moderate in Mezzomo’s list[2]<\/sup><\/a>. 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.<\/p>\n |
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