Low FODMAP Diet & Foods To Avoid

written by runnergirl training 

If you have IBS or other gastrological issues, the low FODMAP diet may benefit you. FODMAP stands for Fermentable, Oligo-, Di-, Mono-saccharides And Polyols. Those are the sugars that feed bad gut bacteria from broken down food. Avoid foods that are high FODMAP and you will most likely improve your gut symptoms. See more below!

Food sensitivities can vary from person to person. You may find you can tolerate some high FODMAP foods but not others. Trial and error will show your personal tolerances. If searching online, you may find some foods listed here but listed elsewhere as low FODMAP. Again, it may vary for each person.

AVOID THESE HIGH FODMAP FOODS:

Vegetables & Legumes

•   Artichoke

•   Asparagus

•   Avocados

•   Baked beans

•   Beetroot

•   Bell peppers

•   Black beans

•   Black eyed peas

•   Broad beans

•   Butter beans

•   Cassava

•   Cabbage

•   Carrots

•   Cauliflower

•   Celery

•   Chickpeas

•   Choko

•   Collard

•   Corn

•   Eggplant

•   Falafel

•   Garlic

•   Haricot beans

•   Kidney beans

•   Lentals

•   Lima beans

•   Leek bulb

•   Mange Tout

•   Mung beans

•   Mushrooms

•   Onions

•   Peas

•   Pumpkin

•   Red kidney beans

•   Savoy Cabbage

•   Soy beans

•   Spinach

•   Split peas

•   Scallions

•   Shallots

•   Snow peas

•   Sugar snap peas

•   Taro

•   Turnip

ESPECIALLY AVOID: Garlic & Onions

Meats:

•   Chorizo

•   Sausages

•   Processed meat

Fruit:

•   Apples

•   Apricots

•   Avocado

•   Blackberries

•   Boysenberry

•   Cherries

•   Currants

•   Custard apple

•   Dates

•   Feijoa

•   Figs

•   Goji berries

•   Grapefruit

•   Guava, unripe

•   Lychee

•   Mango

•   Nectarines

•   Paw paw,

•   Peaches

•   Pears

•   Persimmon

•   Pineapple, dried

•   Plums

•   Pomegranate

•   Prunes

•   Raisins

•   Sultanas

•   Tamarillo

•   Watermelon

Grains:

•   Wheat containing products:

                        Barley

                        Biscuits

                        Bran

                        Bread, wheat

                        Breadcrumbs

                        Cakes

                        Cereal bars

                        Cous cous

                        Croissants

                        Crumpets

                        Egg noodles

                        Muffins

                        Pastries

                        Pasta, wheat

                        Rye

                        Spelt

                        Udon noodles

                        Wheat bran

                        Wheat cereals

                        Wheat flour

                        Wheat noodles

                        Wheat rolls

                        Wheatgerm

•   Almond meal

•   Amaranth flour

•   Barley including flour

•   Bran cereals

•   Bread:

◦                     Granary bread

◦                     Multigrain bread

◦                     Naan

◦                     Oatmeal bread

◦                     Pumpernickel bread

◦                     Roti

◦                     Sourdough

•   Cashews

•   Cous cous

•   Einkorn flour

•   Freekeh

•   Gnocchi

•   Granola bar

•   Muesli cereal

•   Muesli bar

•   Pistachios

•   Rye

•   Rye crispbread

•   Semolina

•   Spelt flour

Nuts:

•   Cashews

•   Pistachios

Dairy Foods

•   Buttermilk

•   Cream cheese

•   Cream

•   Custard

•   Evaporated milk

•   Gelato

•   Greek yogurt

•   Halmoumi cheese

•   Ice cream

•   Kefir

•   Milk:

                        Cow milk

                        Goat milk

                        Evaporated milk

                        Sheep’s milk

•   Marscapone cheese

•   Ricotta cheese

•   Sour cream

•   Sherbet

•   Whipped cream

•   Yogurt

Condiments:

•   Agave

•   Caviar dip

•   Carob

•   Fructose

•   Fruit bar

•   Gravy, if it contains onion

•   High fructose corn syrup (HFCS)

•   Hummus / houmous

•   Honey

•   Jam, mixed berries

•   Jam, strawberry, if contains HFCS

•   Pasta sauce (cream based)

•   Pesto sauce

•   Quince paste

•   Relish / vegetable pickle

•   Stock cubes

•   Sugar free sweets containing polyols

•   Sweeteners ESPECIALLY AVOID:

                        Inulin

                        Isomalt

                        Maltitol

                        Mannitol

                        Sorbitol

                        Xylitol

•   Tahini paste

•   Tzatziki

Beverages:

•   Beer, no more than 1 bottle

•   Coconut water

•   Apple & raspberry & orange juices

•   Apple herbal teas

•   Rum

•   Drinks with High Fructose Corn Syrup

•   Soy milk

•   Sports drinks

•   Tea:

                        Black

                        Chai

                        Chamomile

                        Dandelion

                        Fennel

                        Herbal

                        Oolong

•   Wine – no more than 1 glass