Low F DMAP diet checklist low fructans/GOS low polyols By Kate Scarlata RDN, FODMAP & IBS expert VEGETABLES FRUIT ARUGULA, BAMBOO SHOOTS, BOK CHOY, BEAN SPROUTS, 4 BANANA (1/3 RIPE), DRIED SLICES BEET ROOT, ¼ C. BUTTERNUT SQUASH, BELL PEPPERS, ½ BANANA CHIPS, C. BROCCOLI, CARROTS, CELERIAC, CHIVES, COLLARD BLUEBERRIES, GREENS, COMMON GREEN & RED CABBAGE, SWEET CORN CANTALOUPE, DURIAN (½ OF COB), RED & GREEN CHILI, CUCUMBER, EGGPLANT, MELON, CLEMENTINE, FRESH ENDIVE, FENNEL BULB & STALK, GREEN BEANS, FRESH & AND DRIED COCONUT, low lactose no excess GROUND GINGER ROOT, KABOCHA SQUASH, KALE, LETTUCE, DRAGON FRUIT, GRAPES fructose PARSNIP, PATTY PAN SQUASH, ¼ C. CANNED PUMPKIN, (RED, GREEN & BLACK), RIPE CHEESE POTATO (WHITE) OR ½ C. SWEET POTATO, RADISH, GUAVA, HONEYDEW, BRIE, CAMEMBERT, COLBY, FRUIT RUTABAGA, SCALLIONS & LEEKS (GREEN PART ONLY), KIWIFRUIT (GOLD & GREEN), CHEDDAR, GOAT CHEESE, LIMIT TO ONE FRUIT SERVING PER MEAL SPAGHETTI SQUASH, SPINACH, SWISS CHARD, SUMMER KUMQUATS, LEMONS, LIMES, FETA, HAVARTI, MOZZARELLA, BANANA (1/3 RIPE), DRIED SQUASH, NORI SEAWEED, ½ C. TARO, TOMATOES (CANNED, ORANGE, PAPAYA, PASSION PARMESAN, PECORINO, BANANA CHIPS, BLUEBERRIES, CHERRY, PLUM & COMMON BEEFSTEAK), TURNIP, OIL INFUSED FRUIT, PINEAPPLE, PRICKLY SWISS, LACTOSE FREE CANTALOUPE, DURIAN MELON, WITH GARLIC OR ONION, WATER CHESTNUTS, ZUCCHINI, PEAR, PLANTAIN, COTTAGE, LACTOSE FREE CLEMENTINE, FRESH AND DRIED WATERCRESS, GREEN & BLACK OLIVES RASPBERRIES, RHUBARB, STAR FRUIT, STRAWBERRIES, CREAM CHEESE COCONUT, DRAGON FRUIT, FRUITS GRAPES (RED, GREEN & BLACK), TANGELOS, TAMARIND BEVERAGES ½ SMALL POMEGRANATE, 1 TB DRIED CRANBERRIES OR RIPE GUAVA, HONEYDEW, LACTOSE FREE COW’S MILK RAISINS, ¼ C. DRIED COCONUT & those listed on the no VEGETABLES KIWIFRUIT (GOLD & GREEN), excess fructose and low polyol sections. (WHOLE, 2%, 1% OR FAT 1/8 AVOCADO, ¼ C. KUMQUATS, LEMONS, LIMES, FREE), CANNED COCONUT BUTTERNUT SQUASH, ¼ ORANGE, PAPAYA, PASSION GRAINS MILK (FULL FAT & LIGHT), STALK CELERY, ½ C. SWEET FRUIT, PINEAPPLE, PRICKLY PEAR, GF BREAD, GF PASTA, MILLET, OATS, RICE, RICE CAKES, HEMP MILK, ALMOND MILK, POTATO, PLANTAIN, QUINOA, QUINOA FLAKES, SLOW LEAVENED SOURDOUGH RICE MILK OYSTER MUSHROOMS RASPBERRIES, RHUBARB, STAR WHEAT OR SPELT BREAD, SOBA NOODLES, POLENTA, CORN TORTILLAS OTHER FRUIT, STRAWBERRIES, TANGELO, SWEETENERS AND BAKING LACTOSE FREE ICE CREAM, TAMARIND NUTS/SEEDS PURE MAPLE SYRUP, WHITE SORBET FROM ACCEPTABLE SUGAR, BROWN SUGAR, SWEETENERS & BAKING 10 ALMONDS,10 BRAZIL NUTS, 10 CHESTNUTS, 10 HAZELNUTS, 20 FRUITS, LACTOSE FREE STEVIA, PALM SUGAR, RAW PURE MAPLE SYRUP, WHITE MACADAMIAS, 32 PEANUTS, 10 PECANS, 1 TB PINE NUTS, 10 YOGURT, GOAT’S MILK SUGAR, RICE MALT SYRUP, SUGAR, BROWN SUGAR, STEVIA, WALNUTS, 2 TB CHIA SEEDS, 2 TB POPPY SEEDS, 2 TB PUMPKIN YOGURT, COCONUT DARK CHOCOLATE, PALM SUGAR, RAW SUGAR, RICE SEEDS, 1 TB SESAME SEEDS, 2 TSP SUNFLOWER SEEDS YOGURT, LACTOSE FREE COCOA POWDER, VANILLA MALT SYRUP, DARK CHOCOLATE, SOUR CREAM, WHIPPED LEGUMES COCOA POWDER, VANILLA CREAM ¼ C. DRAINED & RINSED CANNED CHICKPEAS, 1 C. © FOR A DIGESTIVE PEACE OF MIND, LLC. EDAMAME, ½ C. DRAINED AND RINSED CANNED LENTILS, KATESCARLATA.COM 2017. ALCOHOL REFERENCE: MONASH UNIVERSITY LOW MOST WINE & BEER, GIN, FIRM TOFU, TEMPEH (PLAIN) FODMAP APP; UDSA NUTRIENT DATABASE. DISCLAIMER: THE INFORMATION PROVIDED VODKA, WHISKEY IS NOT INTENDED TO PROVIDE MEDICAL GF = GLUTEN FREE HERBS ADVICE OR TO DIAGNOSE OR TREAT C. = CUP BASIL, CILANTRO, CORIANDER, CURRY LEAVES, KAFFIR LIME MEDICAL DISEASES. IT IS STRICTLY FOR INFORMATIONAL PURPOSE. BEFORE TB = TABLESPOON LEAVES, LEMONGRASS, MINT, ROSEMARY, PARSLEY, SAGE, UNDERTAKING ANY COURSE OF TREATMENT, TSP =TEASPOON SEEK THE ADVICE OF YOUR PHYSICIAN OR TARRAGON, THYME HEALTH CARE PROVIDER, AS THE INFORMATION PROVIDED DOES NOT COFFEE AND TEA REPLACE THEIR MEDICAL ADVICE. ALWAYS CHECK INGREDIENTS ON FOOD TO ENSURE COFFEE, ESPRESSO, TEAS: BLACK, GREEN AND WHITE TEAS, THEY COMPLY WITH THE LATEST LOW HERBAL PEPPERMINT TEA FODMAP DIET GUIDELINES.