The Low FODMAPs Diet Chart

Type of High in FODMAP’s Low in FODMAPs food Eliminate foods containing Foods suitable on a low-FODMAP diet FODMAPS Milk Milk: Cow, Sheep, Goat, Soy Milk: Almond, Coconut, Hazelnut, Creamy soups made with milk Hemp, Rice Evaporated milk Lactose free cow’s milk Sweetened condensed milk Lactose free keifer Lactose free ice cream (non-dairy alternatives) Purchase lactase enzyme to make your own evaporated or condensed milk if needed Yogurt Cow’s milk yogurt (greek yogurt is Coconut milk yogurt lowest in FODMAPs) Soy yogurt Cheese Cottage cheese Hard cheeses including cheddar, Ricotta cheese Swiss, brie, blue cheese, mozzarella, Marscapone cheese parmesan, and feta No more than 2 tablespoons ricotta or cottage cheese Lactose free cottage cheese Dairy- Sour cream Butter-limited amounts based Whipping cream Half and Half- limited amounts condiments Cream cheese- limited amounts Dairy- Ice Cream Sorbet from FODMAPs friendly fruit based Frozen yogurt desserts Sherbet Fruit Apples, Pears Banana Cherries, Raspberries, Blackberries Blueberries, Strawberries Watermelon Cantaloupe, Honeydew-portion control Nectarines, White peaches, Grapefruit, Lemon, Lime Apricots, Plums, Peaches Grapes-portion control Prunes Kiwi, Pineapple Mango, Papaya Rhubarb Persimmon Tangelos, Clementine, Oranges Orange juice Coconut Canned fruit Papaya passion fruit Boysenberries Less than ¼ avocado-portion control Figs Less than 1 tablespoon dried fruit- Grapefruit portion control Large portions of any fruit Limit consumption to one low FODMAPs fruit per meal. Consume ripe fruit (firm, less-ripe fruit contains more fructose).

Type of High in FODMAP’s Low in FODMAPs food Eliminate foods containing Foods suitable on a low-FODMAP FODMAPS diet Vegetables Artichokes Arugula Asparagus Bok choy, Bean sprots Sugar snap peas Red bell pepper Cabbage Lettuce, Spinach, Endive, Kale Onions Carrots Shallot Chives, Spring onion (green part only) Leek Tomato, Potatoes Onion and garlic salt powders Common cabbage Garlic Cucumber

Cauliflower Fennel bulb Mushrooms Green beans Pumpkin Eggplant Green peppers Garlic infused oil; purchase flavored oil Lentils or sauté an onion and garlic in oil and then discard the onion and garlic Water chestnuts Less than 1 stick of celery Less than ½ cup sweet potato fennel Less than 10 snow peas Limited amounts -gas producing Broccoli-less than ½ cup Brussels sprouts-less than ½ cup Green peas-less than 1/3 cup Butternut squash-less than ¼ cup Beets-less than 4 slices Sweet potato-less than 1/2cup

Grains Wheat Brown rice Rye Oats, oat bran Barley-large quantities Quinoa Spelt Corn Gluten-free bread, cereals, pastas and crackers without honey, apple/pear juice, agave or HFCS, rice cakes, potato/tortilla chips Namaste Food Perfect Flour Blend or King Arthur Gluten Free Multi-purpose flour Legumes Chickpeas, Hummus Tofu Kidney beans, Baked beans Peanuts Edamame Lentils Soy milk Nuts and Pistachios 10-15 or 1-2 tablespoons: Seeds Cashews Almonds, Macadamia, Pecans, Pine nuts, Walnuts, Pumpkin seed, Sesame seeds, Sunflower seeds

Type of High in FODMAP’s Low in FODMAPs food Eliminate foods containing Foods suitable on a low-FODMAP FODMAPS diet Sweeteners Honey Sugar Agave Glucose, Sucrose High fructose corn syrup (HFCS) Pure maple syrup Sorbitol, Mannitol, Maltitol Aspartame Splenda (may alter friendly gut flora) Xylitol- Sugar free gum, mints, cough drops and some medications Additives Inulin (found in yogurt), keifer, cereals and other foods with added fiber FOS(fructo-oligosaccharides) Sugar alcohols (see sweenteners) Chicory root Protein-rich Fish, Chicken, Turkey, Eggs, Meat,Tofu food Fat-rich Olive and canola oil food Olives Less than ¼ avacado