Runnergirl Training: Low FODMAP Diet & Foods To Avoid

Friday, December 16, 2016

Low FODMAP Diet & Foods To Avoid

low fodmap diet ibs stomach pains

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





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