Low-FODMAP Foods (Single Serving) Note: for Packaged and Prepared Foods, Check Ingredients to Conﬁrm Low FODMAP

Low-FODMAP Foods (single serving) Note: For packaged and prepared foods, check ingredients to conﬁrm low FODMAP. FRUITS bananas kiwi raspberries blueberries kumquat rhubarb cantaloupe lemon juice starfruit dragon fruit lime juice strawberries durian oranges grapes passion fruit honeydew pineapple melon plantain

VEGETABLES alfalfa fennel spaghetti arugula gai lan squash bamboo shoots ginger spinach bean sprouts green beans squash bok choy green pepper Swiss chard broccoli kale sweet Brussels sprouts lettuce potatoes capsicum (butter, tomatoes carrots iceberg, tomato celeriac radicchio) paste chives okra turnip chili pepper parsnip water collard greens potatoes chestnuts corn radish yams cucumber red pepper zucchini eggplant rutabaga endive seaweed

List continues on next page Your low-fodmap food guide Download the full free guide at rachelpaulsfood.com The Low-FODMAP Diet 01 Low-FODMAP Foods (single serving) Continued PROTEIN beef chicken egg/egg substitute FATS ﬁsh butter pork margarine shellﬁsh oil/infused oil

GRAINS buckwheat millet spelt buckwheat nutritional tapioca groats yeast teff corn oatmeal toasted corn chips oats oats cereal corn flake popcorn cereal potato chips corn flour quinoa gluten/wheat- rice free bread, rice cakes pasta and rice crisp packaged cereal baked goods rice flour (check rice noodles ingredients) sorghum

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Your low-fodmap food guide Download the full free guide at rachelpaulsfood.com The Low-FODMAP Diet 02 Low-FODMAP Foods (single serving) Continued LEGUMES AND NUTS almonds mung beans sunﬂower Brazil nuts peanuts seeds chestnuts peanut butter tempeh chia seeds pecans tofu (ﬁrm, lentils pine nuts drained) (canned) poppy seeds walnuts macadamia pumpkin nuts seeds mince quorn sesame seeds

DAIRY BEVERAGES almond milk beer cheese: Camembert, black coffee Cheddar, Colby, black tea (weak) cottage, feta, brown rice protein goat, Havarti, powder Mozzarella, Swiss cocoa coconut milk cranberry juice (canned) (100% pure) hemp milk espresso lactose-free gin ice cream green tea lactose-free milk honeybush tea lactose-free yogurt peppermint tea quinoa milk rooibos tea rice milk vodka whipped cream whiskey wine

List continues on next page Your low-fodmap food guide Download the full free guide at rachelpaulsfood.com The Low-FODMAP Diet 03 Low-FODMAP Foods (single serving) Continued SWEETENERS AND BAKING SUPPLIES aspartame saccharine corn syrup sucralose dark chocolate sugar (sucrose) glucose xanthan gum maple syrup

SEASONINGS AND CONDIMENTS asafoetida fennel rosemary balsamic ketchup (no sage vinegar high fructose saffron basil corn syrup) soy sauce cardamom lemongrass strawberry chili mayonnaise jam cilantro mint tarragon cinnamon mustard thyme clove nutmeg turmeric coriander paprika vanilla cumin parsley watercress curry pepper wasabi

Your low-fodmap food guide Download the full free guide at rachelpaulsfood.com The Low-FODMAP Diet 04 High-FODMAP Foods (foods to avoid) FRUITS apples dried fruit peaches apricots ﬁgs pear avocado grapefruit persimmon blackberries lychees plums boysenberries mangoes pomegranate cherries nectarine watermelon

VEGETABLES artichoke leeks asparagus mushrooms beets onions/onion bitter melon powder cauliﬂower peas garlic/garlic sauerkraut powder yucca root karela

GRAINS almond meal couscous barley freekeh bran inulin chickpea pumpernickel ﬂour rye chicory root wheat coconut ﬂour wheat germ

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Your low-fodmap food guide Download the full free guide at rachelpaulsfood.com The Low-FODMAP Diet 05 High-FODMAP Foods (foods to avoid) LEGUMES AND NUTS beans fava beans soy milk black- hummus soy nuts eyed peas pistachios soy nut butter cashews peas chickpeas soybeans

DAIRY buttermilk keﬁr Ricotta cheese custard milk sour cream ice cream oat milk yogurt

SEASONINGS AND CONDIMENTS blueberry jam mixed berry jam garlic powder onion powder grape jelly pickles ketchup (with high relish fructose corn syrup)

SWEETENERS AND BAKING SUPPLIES agave mannitol high fructose milk chocolate corn syrup molasses honey sorbitol isomalt white chocolate maltitol xylitol

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Your low-fodmap food guide Download the full free guide at rachelpaulsfood.com The Low-FODMAP Diet 06 High-FODMAP Foods (foods to avoid) BEVERAGES apple juice kombucha black tea (strong) malted milk carob powder powder chai tea oolong tea chamomile tea orange juice coconut water (reconstituted) dandelion tea rum fennel tea tequila grenadine tropical juice herbal tea (strong)

INSIDER’S TIP More information on FODMAPs is available at rachelpaulsfood.com

Your low-fodmap food guide Download the full free guide at rachelpaulsfood.com The Low-FODMAP Diet 07