Food List for FODMAPS

This is a list distinguishing low and high FODMAPS foods. Please take into consideration that not everything on the list is healthy and not all foods are appropriate for all people. This is a map you may need to combine with other discerning factors based on your unique digestive health, i.e. celiac’s, dairy intolerance, oxylate or amine concerns.

LOW FODMAPS FOODS

• Meat/Protein
  Beef, bison, fish, lamb, pork, poultry, seafood
• Dairy
  Hard cheeses, lactose free milk, butter
• Vegetables
  Arugula, bamboo shoots, bok choy, bell peppers, carrots, chives, collard greens, cucumber, green beans, lacinato kale, lettuce, olives, parsnips, potatoes, pumpkin, radish, squash, swiss chard, tomatoes, turnips, water chestnuts, zucchini
• Fruits
  Banana, blueberries, cantaloupe, clementine, cranberries, limes, lemons, grapes, honeydew melon, kiwi, mandarin, oranges, papaya, passionfruit, pineapple, raspberries, strawberries, tangerine
• Grains
  Arrowroot, gf oats, millet, polenta, quinoa, rice sorghum, tapioca
• Fats/Oils
  Coconut, mct, macadamia, olive, palm, tallow, duck fat
• Nuts/Seeds
  Limit to 1-2 Tb. seeds
• Spices/Seasonings
  Most spices except onion & garlic
• Sweeteners
  Stevia without inulin, maple syrup

HIGH FODMAPS FOODS

• Legumes
  Beans, lentils, chickpeas
• Dairy
  Milk, cream, yogurt, ice cream, cream cheese, soft cheese
• Vegetables
  Artichoke, asparagus, beets, broccoli, Brussel sprouts, cabbage, cauliflower, celery, fennel, garlic, leek, mushrooms, onion, green peas, snow peas, sugar snap peas, shallots, spring onions
• Fruits
  Apple, apricot, avocado, blackberries, cherries, dates, figs, lychee, mango, nectarines, pear, peach, persimmon, plum, prune, watermelon, dried fruit, fruit juice
• Grains
  Wheat, barley, rye
• Nuts/Seeds
  Almonds, cashews, pistachios
• Spices/Seasonings
  Onions, garlic
• Sweeteners
  High fructose corn syrup, agave, honey, fructose, sugar alcohols (sorbitol, xylitol, mannitol), fruit juice concentrate
• Misc
  Chamomile, inulin, chicory, FOS, cocoa powder, dandelion