Fodmapfoods to Enjoy and Avoid

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Cook Smarts’ Here is a comprehensive list of the foods FODMAP FOODS to enjoy and avoid on the FODMAP diet. For more info on the low-FODMAP diet, TO ENJOY AND AVOID visit cooksmarts.com/low-fodmap

AVOID: High FODMAP Foods ENJOY: Low FODMAP Foods

VEGETABLES, BEANS, FUNGUS, AND LEGUMES

• Artichokes • Garlic • Alfalfa sprouts • Parsnips • Asparagus • Green beans • Bamboo shoots • Potatoes • Beans (black, broad, • Leeks • Bean sprouts • Pumpkin – garbanzo, haricot, • Lentils – except in • Bell peppers limit to 1/2 cup kidney, lima, mung, small amounts • Radishes soy) • Bok choy • Mushrooms • Scallions – limit to • Beets • Carrots • Okra green parts only • Black-eyed peas • Celery – limit to less • Onions than 5 cm of stalk • Seaweed – • Broccoli check ingredients • Peas (snow peas, • Chilis • Brussels sprouts • Winter squashes sugar snap, split) • Chives • Cabbage (butternut, • Pickled or • Corn – limit to 1/2 cob spaghetti) – limit • Cassava fermented • Cucumbers to 1/2 cup - 1 cup • Cauliflower vegetables • Eggplant • Sweet potato – • Celery – if more • Scallions – avoid limit to 1/2 cup white part of the bulb • Ginger than 5 cm of stalk • Tomato (canned, • Chicory root • Shallots • Leafy greens cherry, common, • Sweet corn (collard, kale, spinach, roma, 4 pieces • Edamame / Swiss chard, etc.) soy beans • Taro of sun-dried) • Lentils – • Turnips • Fennel in small amounts • Yams • Lettuce • Zucchini • Olives – limit to 15 small pieces

FRUITS

• Apples • Grapefruit • Bananas, firm / green – • Kumquats • Apricots • Guava limit to 1 piece • Lemons • Avocados • Lychee • Berries – all kinds • Limes except blackberries, • Bananas, ripe • Mango boysenberries, and • Mandarin oranges • Blackberries • Nectarines cranberries • Oranges • Boysenberries • Papaya • Cantaloupe – • Passionfruit • Parsnips • Canned fruit • Peaches limit to 1/2 cup • Pineapple – • Potatoes • Cherries • Pears • Clementines limit to 1 cup • Pumpkin – • Dragonfruit • Plantains, peeled limit to 1/2 cup • Cranberries • Persimmons • Lingonberries • Rhubarb • Radishes • Dried fruits • Plums (including dates • Galia melon • Tamarind • Scallions – limit to • Pomegranates and raisins) green parts only • Prunes • Grapes • Tangelos • Figs • Seaweed – • Watermelon • Honeydew – • Tangerines check ingredients • Goji berries limit to 1/2 cup • Winter squashes • Kiwifruit – (butternut, limit to 2 small fruits spaghetti) – limit to 1/2 cup - 1 cup • Sweet potato – MEATS, POULTRY, SEAFOOD, AND PROTEIN SUBSTITUTES limit to 1/2 cup • Tomato (canned, • Processed meats • Beef • Quorn meatless cherry, common, • Sausages • Chicken proteins – check roma, 4 pieces ingredients of sun-dried) • Seitan • Cold cuts / deli meat • Shellfish • Turnips • Soy products – except firm tofu • Eggs • Turkey • Yams • Textured vegetable protein • Fish • Tofu – firm only • Zucchini • Lamb • Pork

DAIRY AND DAIRY SUBSTITUTES

• Buttermilk • Soft cheeses • Alternative milks (almond, hemp, • Cream, (brie, cottage, lactose-free, 7 oz of rice milk) – including whipped cream, more than make sure to check for sweeteners 2 Tbsp ricotta) • Coconut milk • Butter and cream • Sour cream • Cheese (cheddar, colby, goat, mozzarella, • Custard • Soy milk parmesan, swiss, 2 Tbsp of ricotta) – limit to small amounts • Ice cream / gelato • Yogurt – except for lactose-free • Margarine • Kefir • Yogurt – lactose-free only • Milk (cow, goat, sheep, evaporated) • Sherbet of permissible fruits

GRAINS, NUTS, AND SEEDS

• Wheat (flour, • Barley, • Bulgur – peanuts, walnuts) einkorn, emmer, including flour limit to 1/4 cup • Oats – limit to 1/2 kamut, spelt, farina, • Cashews cooked cup of oatmeal graham, semolina) • Einkorn flour • Buckwheat • Quinoa • Almond meal (flour, noodles) • Pistachios • Rice (basmati, • Amaranth flour • Cornmeal • Rye brown, white, • Millet noodles, flour) • Nuts (almonds, • Seeds (chia, egusi, hazelnuts, pecans, poppy, pumpkin pine) – limit to sesame, sunflower) 15 pieces • Sorghum • Nuts (Brazil, chestnuts, macadamia,

CONDIMENTS, SAUCES, AND SWEETENERS

• Agave • Molasses • Brown sugar • Nut butters made • Caviar dip • Pesto – avoid if • Capers, in vinegar with permissible nuts • Chutneys more than 1 Tbsp or salted • Oyster sauce – check ingredients • Chocolate, • Pickled vegetables • Chocolate, dark – milk and white and relish in moderation • Shrimp paste – check ingredients • Gravy – if it • Quince paste • Fish sauce – contains onions • Stock cubes check ingredients • Starches (potato, tapioca) • High fructose • Sugar-free sweets • Jams made with corn syrup (HFCS) containing polyols permissible fruits – • Stevia in moderation; • Hummus (xylitol, sorbitol, • Sugar maltitol, erythritol, check sweeteners (granulated, cane, • Honey mannitol, isomalt, etc.) • Maple syrup, pure evaporated cane juice) • Inulin • Tahini • Mayonnaise – • Vinegars (apple cider, • Jams made with • Tzatziki check ingredients balsamic, rice wine) – high-FODMAP • Miso paste limit to 2 Tbsp fruits • Mustard

HERBS, SPICES, AND BAKING INGREDIENTS

• Carob powder • Baking powder • Garlic powder • Baking soda • Onion powder • Cocoa powder • Nutmeg • Gelatin • Ghee • Herbs (basil, bay leaves, cilantro, coriander, fenugreek, lemongrass, mint, oregano, parsley, rosemary, sage, tarragon, thyme) • Lard • Oils (coconut, olive, peanut, sesame, sunflower) • Salt • Spices (allspice, black pepper, cardamom, chilli powder without garlic, cinnamon, cloves, cumin, curry powder, five spice, mustard seeds, paprika, saffron, star anise, turmeric)

BEVERAGES

• Beer – • Sodas containing • Alcohol if more than 1 bottle High Fructose (clear spirits, gin, whiskey, and 1 bottle / • Champagne Corn Syrup (HFCS) glass of beer and wine) – limit intake • Coconut water • Sports drinks • Coffee, regular or decaffeinated (black, espresso, instant) • Fruit Juices made • Wine – from high-FODMAP if more than 1 glass • Fruit juice made with permissible fruits – fruits – avoid large • Teas, strong limit up to 4 oz; check sweeteners quantities (black, chai, • Lactose-free protein powders • Kombucha chamomile, dandelion, (egg, rice, hemp, some whey) fennel, fruit, herbal • Port • Lemonade – limit up to 4 oz; teas with apple, check sweeteners • Rum oolong) • Teas • Sherry (black, chai, fruit, herbal tea without apple, green, peppermint, white) – weak and limited to 1/2 cup at a time