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    DD FODMAP Food List Flyer 3 Page

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    Karine Lima
    This document provides a list of foods categorized as low, moderate, or high FODMAP foods to avoid certain digestive issues. It lists various fruits, vegetables, dairy products, grains, proteins, fats, drinks and other foods, identifying which ones are generally low or high in FODMAPs and should be consumed cautiously. The document recommends eating only one portion of foods per day to avoid excessive FODMAP intake that could cause discomfort.

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    DD FODMAP Food List Flyer 3 Page

    Uploaded by

    Karine Lima
    169 views3 pages
    This document provides a list of foods categorized as low, moderate, or high FODMAP foods to avoid certain digestive issues. It lists various fruits, vegetables, dairy products, grains, proteins, fats, drinks and other foods, identifying which ones are generally low or high in FODMAPs and should be consumed cautiously. The document recommends eating only one portion of foods per day to avoid excessive FODMAP intake that could cause discomfort.

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    This document provides a list of foods categorized as low, moderate, or high FODMAP foods to avoid certain digestive issues. It lists various fruits, vegetables, dairy products, grains, proteins, fats, drinks and other foods, identifying which ones are generally low or high in FODMAPs and should be consumed cautiously. The document recommends eating only one portion of foods per day to avoid excessive FODMAP intake that could cause discomfort.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    169 views3 pages

    DD FODMAP Food List Flyer 3 Page

    Uploaded by

    Karine Lima
    This document provides a list of foods categorized as low, moderate, or high FODMAP foods to avoid certain digestive issues. It lists various fruits, vegetables, dairy products, grains, proteins, fats, drinks and other foods, identifying which ones are generally low or high in FODMAPs and should be consumed cautiously. The document recommends eating only one portion of foods per day to avoid excessive FODMAP intake that could cause discomfort.

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    © All Rights Reserved
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    "Eat This, Not That" Aim to eat only one portion

    FODMAPs FOOD LIST of a particular food per day


    to avoid stacking FODMAPs.

    EAT THIS EAT THIS IN NOT THAT


    (LOW FODMAP) MODERATION (HIGH FODMAP)
    Foods listed in this column can Foods listed in this column can Foods listed in this column
    be consumed without worrying be consumed in moderation. should be avoided due to
    about FODMAP quantities. high FODMAP content.

    1. FRUITS & VEGETABLES

    Alfalfa Kale Banana (green) Honeydew Apples Grapes


    Arugula Mandarins Beetroot Jicama Apricot Garlic
    Collard greens Mushrooms (pickled/canned) Kiwi fruit Asparagus Leeks
    Beansprouts (only oyster) Bell peppers Lemons & limes Artichokes Mango
    Carrots Olives (red & orange) Okra Avocado Mushrooms
    Chard Papaya Blueberries Oranges Bananas (ripe) (all but oyster)
    Chilli Parsnip Broccoli Pumpkin (canned) Bell pepper Nectarine
    (red/green) Potato (white) Butternut squash Passion fruit (green & yellow) Onion
    Cucumber Radish Butter lettuce Pineapple Blackberries Peaches
    (common) Rhubarb Cantaloupe Raspberries Cauliflower Pears
    Dragon fruit Romaine lettuce Corn Scallions (green tops) Celery Peas
    Guava Seaweed/nori Cabbage Spaghetti squash Cherries Plums
    Iceberg lettuce Spirulina Cranberries (fresh) Spinach Cranberries Raisins
    Kabocha Starfruit Desiccated Sweet potato (dried) Watermelon
    Coconut Strawberries
    Eggplant Tomatoes
    Fennel leaves Turnip
    Grapefruit Yam
    Green beans Zucchini

    2. DAIRY & ALTERNATIVES

    Almond milk Yogurt Cow's milk (plain & Oat milk Cheese Goat milk
    Cheese (plain & lactose-free) Coconut milk (cream/soft) Sheep's milk
    (firm/hard) lactose-free) Hemp milk (canned/tinned) Cottage cheese Soy milk
    Rice milk Cow milk
    EAT THIS EAT THIS IN NOT THAT
    (LOW FODMAP) MODERATION (HIGH FODMAP)

    3. CEREALS, FLOUR, GRAINS, LEGUMES, NUTS, & SEEDS

    Arrowroot Quinoa (all) Almonds Flaxseed Amaranth Lentil pasta


    Buckwheat Peanuts Almond flour Lentils (canned & Baked beans Noodles (egg,
    flour (groats) Pine nuts Brazil nuts rinsed) Barley udon, ramen,
    Corn flakes Poppy seeds Bread (made from Oats (rolled) Besan flour wheat)
    Corn/maize Pumpkin seeds approved gluten- Pasta/noodles (made Black beans Pistachios
    flour Rice (all types) free flours) from approved gluten- Cannellini Rye flour
    Bread (true free flours) Beans Semolina
    Corn tortillas Sunflower seeds
    sourdough, no Pecans Cashews Soy beans
    Macadamia Tapioca flour
    yeast) Rice krispies Cereal (muesli Soy flour
    nuts Teff
    Chia seeds (rice puffs) or granola with Tofu (silken)
    Polenta
    Chickpeas Tempeh wheat or dried Wheat flour
    (canned & rinsed) Tofu (firm) fruit) (includes bread,
    Edamame Walnuts Chickpea flour pasta, cakes,
    Coconut flour biscuits, cookies,
    Cous cous muffins etc.)
    Gnocchi

    4. SWEETENERS, SAUCES, & CONDIMENTS

    Butter Margarine Balsamic vinegar Sweet/sour sauce Agave Jam


    BBQ sauce/ Mayonnaise Cocoa powder Sweeteners (Equal, Curry paste Maltitol &
    ketchup (made Shrimp paste Miso Stevia, Monk Fruit, & Gravy mix mannitol
    without onion or Vanilla extract Soy, fish & Splenda) (most) Molasses
    garlic powder & Vegemite oyster sauce Worcestershire sauce High fructose Pasta sauces
    HFCS) Vinegar (apple Corn syrup (most)
    Maple Syrup cider, malt, red (HFCS) Sorbitol & xylitol
    wine) Honey Tzatziki
    Hummus

    5. PROTEINS, FATS/OILS, HERBS/SPICES

    All herbs & spices (fresh & dried) are low FODMAP. The exception is garlic & onion powders.
    All animal proteins are low FODMAP, except if battered or made with high FODMAP sweeteners, onion, and garlic powders.
    All fats & oils are low FODMAP, including butter, avocado, coconut, and peanut oil.
    Garlic-infused and onion-infused oils are also low FODMAP (they retain flavors without the FODMAP compounds).
    EAT THIS EAT THIS IN NOT THAT
    (LOW FODMAP) MODERATION (HIGH FODMAP)

    6. SWEETS & SNACKS

    Corn chips Pretzels (made Chocolate (dark, Jello/jelly/gelatin Baked goods Chocolate, milk
    Popcorn from gluten free 70%+ cocoa ideal) made from and white
    Potato flours) wheat flour Muesli bars
    chips/crisps Rice crackers/ (biscuits, Dried fruit
    (plain, salted) cakes/ cookies, cakes, Chips or snacks
    crispbread pretzels, etc) (with onion or
    garlic powder)

    7. DRINKS (ALCOHOLIC & NON-ALCOHOLIC)

    Coffee (any Water (of Beer Spirits (gin, vodka & Apple juice Pear juice
    without milk) course!) Drinking whiskey) Coconut water Rum
    Tea (green, Soda (diet/ chocolate (cocoa, Tea (black, chai, Ciders (Apple Sodas with
    peppermint, artificially cacao but not dandelion, kombucha) and pear) HFCS
    ginger, licorice, sweetened) carob) Wine (red, white and Cocktails Tea
    rooibos) Sparkling Juice (cranberry, champagne) (mixed drinks (chamomile,
    lemon, lime, likely to be an fennel)
    water/soda
    orange) issue) Wine (dessert
    water
    Mango juice wines)

    Interested in personalized guidance to reach


    your health goals as fast as possible?

    Watch this short video on how our exclusive


    'Diet vs Disease system' works and how it will
    get you lasting results faster than anything else:
    Alternatively, use the
    camera on your phone or
    Tap below to watch now:
    iPad to scan the QR code
    www.DietvsDisease.com/Faster-Gut-Health to open the website.

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