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    High and Low Fod Map Foods

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    fukscribd
    The document provides a table comparing common high-FODMAP foods and ingredients to recommended low-FODMAP alternatives. It lists foods and beverages such as dairy products, dried and fresh fruits, vegetables, grains, legumes, nuts and seeds that are high in FODMAPs and suggests lower-FODMAP substitutions.

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    High and Low Fod Map Foods

    Uploaded by

    fukscribd
    38 views1 page
    The document provides a table comparing common high-FODMAP foods and ingredients to recommended low-FODMAP alternatives. It lists foods and beverages such as dairy products, dried and fresh fruits, vegetables, grains, legumes, nuts and seeds that are high in FODMAPs and suggests lower-FODMAP substitutions.

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    FODMAP

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    The document provides a table comparing common high-FODMAP foods and ingredients to recommended low-FODMAP alternatives. It lists foods and beverages such as dairy products, dried and fresh fruits, vegetables, grains, legumes, nuts and seeds that are high in FODMAPs and suggests lower-FODMAP substitutions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38 views1 page

    High and Low Fod Map Foods

    Uploaded by

    fukscribd
    The document provides a table comparing common high-FODMAP foods and ingredients to recommended low-FODMAP alternatives. It lists foods and beverages such as dairy products, dried and fresh fruits, vegetables, grains, legumes, nuts and seeds that are high in FODMAPs and suggests lower-FODMAP substitutions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Common Popular

    High-FODMAP Low-FODMAP
    Foods or Ingredients Alternatives
    Soy milk; cow’s or goat’s milk, Lactose-free cow’s milk, yogurt,
    yogurt, ice cream ice cream; rice, coconut or
    almond milk
    Beverages, syrups or Beverages, syrups or
    condiments sweetened with condiments sweetened with
    high-fructose corn syrup, honey, granulated sugar, evaporated
    agave cane juice, brown sugar, 100%
    pure maple syrup
    Dried fruit, fruit juice, trail mix, Small portions (1/2 cup) fresh
    fruit bars or frozen fruit
    Apples, pears, stone fruits Strawberries, blueberries,
    (cherries, peaches, prunes, cranberries, grapes, pineapple,
    apricots, avocados, mango), cantaloupe, honeydew, kiwi,
    watermelon, blackberries ripe bananas, oranges, lemons,
    limes, grapefruit
    Garlic, onions, broccoli, cauli- Garlic-infused oil, chives, spin-
    flower, cabbage, mushrooms, ach, lettuce, fresh tomatoes,
    sweet corn cucumber, carrots, zucchini,
    bell peppers, white potatoes.
    Small portions (1/2 cup) of
    green beans, peas, s
    weet potato
    Wheat, barley or rye; breads, ce- Oats, rice, cornmeal or quinoa;
    reals, pastas or baked goods breads, cereals, pastas or
    made of wheat, barley or rye; baked goods made of oats, rice,
    high-fiber bars or cereals cornmeal or quinoa
    Sugar-free candy sweetened Small portions (1-2 ounces) of
    with sorbitol, mannitol, maltitol sugar-sweetened candy
    Beans, chickpeas, baked or re- Firm tofu
    fried beans, hummus
    Pistachios, cashews Small portions (1 handful) of
    other nuts, nut butters or seeds
    Adapted from IBS—Free at Last! Change Your Carbs, Change Your Life with the FODMAP
    Elimination Diet by Patsy Catsos, MS, RD, LD, 2012 www.ibsfree.net © Patsy Catsos

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