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Checklist of Main High FODMAP Foods

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Checklist of Main High FODMAP Foods Checklist of Main High FODMAP Foods DAIRY AND ALTERNATIVES GRAINS VEGETABLES Ice cream Breakfast cereals Artichoke Kefir Barley Asparagus Milk Wheat products (bread, cookies, Cauliflower Milk powder couscous, flour, pasta) Garlic Soft cheese (cottage, mascarpone, Rye products (bread, flour) Jerusalem artichoke ricotta) Leek Soy products (beverage, yogurt) NUTS AND SEEDS Mushroom Onion (all kinds) PRODUITS SUCRÉS Cashews Sugar snap/snow peas Pistachios Honey FRUITS Jam LEGUMES Molasses Apple Beans (red, navy, flageolets) Apricot BEVERAGES Chickpeas, dried Blackberry Fava beans Cherry Cider Lentils, dried Fig Fruit juice Soybean Mango Rum Split peas Nectarine Vermouth Peach Sweet wines (crème de cassis, Pear Marsala wine, Muscat wine, Pernod, Persimmon Porto) Plum Watermelon Use this checklist when eating out. Official nutrition Partner of MEAT, FISH, AND EGGS For grocery shopping, SOSCuisine provides you with a 100% Prepared meals with high FODMAP personalised grocery list consistent ingredients (sausages, broth, etc.) with the low FODMAP diet. For more information and access to complete meal plans, visit: www.soscuisine.com/FODMAP Sources: Monash University Low FODMAP App and other databases LIST OF LOW FODMAP FOODS FRUITS (no more than 1 portion per VEGETABLES AND HERBS BEVERAGES sitting) Bean Sprouts Beer (in moderation) Citrus: Clementine, Grapefruit ( ½ /125g). Bok Choy Coffee (in moderation) Lemon, Lime, Mandarin, Orange Broccoli ( ½ cup / 60g) Herbal Tea Berries : Blueberry, Cranberry, Brussels Sprouts (max 2) Still Water Raspberry, Strawberry Carrot Tea Banana Celery (1 stalk / 20g) Wine (in moderation) Cantaloupe Chinese Cabbage ( ½ cup / 40g) Coconut Courgette / Zucchini DAIRY PRODUCTS AND Grapes Cucumber ALTERNATIVES Honeydew melon Eggplant Beverage: Almond, Coconut, Hemp, Oat Kiwifruit Green Peas ( 20g ) Some Cheeses: Brie, Blue, Camembert, Papaya Lettuce: Alfalfa, Arugula, Boston, Cheddar, Emmenthal, Feta, Gorgonzola, Pineapple, fresh and canned Chicory, Watercress, Endive, Field Salad, Gouda, Gruyere, Mozzarella, Stilton, Swiss, Rhubarb Mesclun, Radicchio Romaine, Escarole Parmesan, Pecorino Star Fruit Okra Milk and Yogurt: lactose-free Hearts of Palm Yogurt: Almond and coconut SWEETS (in moderation) Parsnip Brown Sugar Potato PROTEIN SOURCES Dark Chocolate Radish Eggs Jam Rutabaga Fish and Seafood (all) Maple Syrup Savoy Cabbage ( ½ cup / 40g) Meat and Poultry (all) Sugar Spinach Nuts and Seeds: Almonds, Brazil, Pine, Squash (all except butternut squash) Walnuts, Peanuts, Chia, Flax, Pumpkin, SEASONINGS, SPICES AND FATS Sweet Peppers (all colors) Sesame, Sunflower, Peanut Butter and other permitted Nut and Seed Butters Butter Sweet Potato ( 1/3 cup / 70g) Tempeh/Tofu/Seitan Ketchup (in moderation) Swiss Chard Margarine Tomato GRAIN PRODUCTS Mayo Turnip Cereal, Pasta, Bread and Crackers Mustard Water Chestnuts made from the following flours and Oils Yellow / Green Beans grains: Amaranth, Oat, Corn, Millet, Olives Herbs (all) Quinoa, Rice, Buckwheat, Sorghum, Soy Sauce Ginger Tapioca and Teff Spices Vegetable Shortening Vinegar .
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