Fermentable Oligo-saccharides Di-saccharides Mono-saccharides And Polyols.
When these sugars are poorly absorbed in the small intestine increased water can be drawn into the gut, which can result in diarrhea for some people. For others, the sugars travel to the large intestine where they are fermented by bacteria, producing gas. This gas can lead to bloating, flatulence, pain and nausea. It can also cause bowel movement to slow down which can contribute to constipation. I have researched all of the FODMAP lists and compiled them into 1 list! Try cutting food from the High FODMAP list and see if your gut is happy like mine! :)
Low FODMAP (Suitable)
Fruit- banana, blueberry (organic), boysenberry (organic), cantaloupe, cranberry (organic), durian, grapes (organic), grapefruit, honeydew, melon, kiwi, lemon, lime, mandarin, orange, passionfruit, pawpaw, pineapple, raspberry (organic), rhubarb, rockmelon, strawberry (organic), tangelo, small qty. dried fruit
Vegetables
- alfalfa, bamboo shoots, bean shoots, bok choy, carrot, celery, chives, choko, choy sum, corn, cucumber, endive, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, red bell pepper, silver beet, spinach, squash, swede, sweet potato, taro, turnip, yam, zucchini
- basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme
Grains
- gluten-free bread or cereal products, rice, corn, amaranth, buckwheat, oats, polenta, arrowroot, millet, psyllium, quinoa, sorgum, tapioca
Dairy
- lactose-free milk, oat milk, rice milk, soy milk, hard cheese, cheddar, swiss, parmesan, mozzarella, feta, brie, camembert, lactose-free yogurt, gelato, sorbet, clarified butter, ghee
Protein
- lean beef, chicken, fish, egg, tofu
Sweeteners
- white and brown sugar, glucose, artificial sweeteners (not ending in ol), golden syrup, maple syrup, molasses, treacle
Nuts
- Pine nuts, pumpkins seeds, sunflower seeds, almonds, macadamia, pecans, sesame seeds, walnuts, nut butter
High FODMAP (Avoid)
Excess Fructose
- Fruit: apple, cherries, mango, nashi, pear, persimmon, canned fruit, watermelon
- Vegetables: Sugar snap peas
- Sweeteners: agave, honey, corn syrup, fructose, high fructose corn syrup, fruisana, palm sugar
- Large total fructose dose: concentrated fruit sources, large servings of fruit, dried fruit, fruit juice
Lactose
- Milk: milk from cows, goats, or sheep; custard, ice cream, yogurt, evaporated milk, condensed milk, milk powder
- Cheeses: soft unripened cheeses (cottage, cream, mascarpone, ricotta)
Fructans
- Fruit: custard apple, persimmon, rambutan, watermelon
- Vegetables: artichokes, asparagus, beets, broccoli, brussel sprouts, cabbage, chicory, dandelion leaves, eggplant, fennel, garlic, leek, legumes, okra, onion, peas, shallots, spring onion, tomato
- Misc.: inulin, pistachio, wheat, rye
Galactans
- Legumes: baked beans, chickpeas, kidney beans, lentils, soy beans
Polyols
- Fruit: apple, apricot, avocado, blackberry, cherry, longon, lychee, nashi, nectarine, peach, pear, plum, prune, watermelon
- Vegetables: cauliflower, green bell pepper, mushrooms, snow peas
- Sweeteners: sorbitol, mannitol, isomalt, maltitol, xylitol
