FODMAPS DIET ALLOWED FOODS FOODS TO AVOID FRUITS Banana (moderate Fresh fruit: Apples, amounts), Blueberry, Blackberries, Limit large servings of Boysenberry, Cantaloupe, Cherries, Coconut, Guava, allowed fruits, fruit juice Grapefruit, Grapes, Lychee, Mango, and tomato juice. Aim for Honeydew melon, Kiwi, Papaya, Pears, Persimmon, one serving per sitting. Kumquat, Lemon, Lime, Quince, Star fruit, Mandarin orange, Orange, Watermelon, Peaches, Passion fruit, Pineapple, Nectarines, Plums, Apricots Raspberry, Rhubarb, Dried fruits: Strawberry, Tamarillo, Apple, apricot, currants, Tangelo; 3 ounces orange raisins, pears, figs, prune; juice is ok. Dried fruit bars and rolls VEGETABLES Bok Choy, Carrots, Celery, Leeks, Asparagus, Corn, Cucumber, Eggplant, Artichokes, Beans and Green beans, Green and red legumes (pinto, black, pepper, Lettuce (moderate kidney, baked, chickpeas, amounts), Parsnip, lentils, split peas, etc), Potatoes, Pumpkin, Beets, Broccoli, Brussels Spinach, Squash, Sweet sprouts, Cabbage, potatoes, Tomato, Turnip, Cauliflower, Fennel, Garlic, Zucchini Green peas, Mushrooms, Okra, Onion (white, yellow, green, red, shallots), Snow peas, Sugar snap peas. BREAD, GRAINS, Bread, grain and cereal All wheat and gluten CEREALS products: containing products: Rice(brown and white), White and Wheat flour, Please note that small Wheat free bread, Rice White and Wheat bread, amounts of rye and wheat noodles, Corn or 100% Rice Rye products, Pasta, are allowed. crackers, 100% Buckwheat Cereals, Crackers, Cakes, soba noodles, Cornflake Cookies, Muffins, Biscuits crumbs, Oat or Rice bran, made with wheat. Rice or Buckwheat flour, Corn meal or tortillas, Polenta, Quinoa, Puffed rice cereals, Corn flakes, Muesli (without fruit or wheat), Oatmeal (unflavored plain) Gluten free cereals low in dried fruit and honey, Gluten free (pasta, bread, crackers, cookies, and cakes) MEAT, POULTRY, All without breading unless Any meat, fish or poultry FISH, EGGS, using allowed ingredients; breaded with ingredients MEAT SUBSTITUTES Tofu; Peanut butter without not allowed HFCS. MILK, CHEESES, Lactose free dairy products Regular milk, goat milk, YOGURT and/or use lactase enzyme. yogurt, ice cream, sherbet, These foods contain Some hard cheeses like half and half, heavy cream. lactose and should be parmesan may be ok. Rice Any other products with restricted if you have milk, almond milk, soy milk as a main ingredient. lactose intolerance milk. One ounce of cheddar cheese, 2 tablespoons ricotta, cottage cheese and sour cream and 1 tablespoon cream cheese are ok as lactose content is minimal. SWEETENERS Sugar in moderation is fine. Fructose, High Fructose Glucose sweetened sweets Corn Syrup (HFCS), (even if wheat-derived Honey, Fruit juice glucose) concentrate. Polyol sugar Nutrasweet, Sweet and Low substitutes: Sorbitol, and Splenda Mannitol, Xylitol, Isomalt, Polydextrose SAUCES, SPREADS, Mustard, dill pickles Ketchup, Barbecue sauce, ETC Relish, Plum sauce, Sweet and sour sauce FATS Oil, butter, margarine, nuts, Salad dressings with high Too many fats can mayonnaise (without fructose corn syrup, increase symptoms of HFCS), olives, sour cream polyols, onion, garlic; irritable bowel in some (1-2 tablespoons only), mayonnaise with high people. salad dressings made with fructose corn syrup. allowed ingredients. MISCELLANEOUS Unsweetened chocolate; Regular sodas with high Popcorn, Glucose fructose corn syrup supplements such as tablets, powder, syrup. Glucose sweetened energy/sports drinks. NO more than @ 12 ounces sugar sweetened drinks (no HFCS). .