| A low FODMAP weight loss plan may help cut back gastrointestinal signs resembling bloating, gasoline, and irritable bowel syndrome (IBS). See the chart under for an inventory of excessive and low FODMAP meals. |
| Keep away from These Meals |
| Extra Fructose |
Sweeteners: Fructose, Excessive fructose corn syrup, Corn syrup, honey.
Fruits: Apple, mango, nashi, pear, canned fruit in pure juice, watermelon.
Concentrated fructose: concentrated fruit, massive servings of fruit, dried fruit, fruit juice. |
| Lactose |
Milk: Milk from cows, goats, or sheep.
Cheese: Gentle, unripened cheeses like Cottage, Cream, Mascarpone, Ricotta
Different: Custard, Ice cream, Yogurt
|
| Fructans |
Fruit: Custard apple, persimmon, watermelon.
Cereals: Wheat and rye in massive quantities (e.g. bread, crackers, cookies, couscous, pasta).
Different: Asparagus, Beetroot, Broccoli, Brussels sprouts, Cabbage, Eggplant, Fennel, Garlic, Leek, Okra, Onions, Shallots, Chicory, Dandelion, Inulin.
|
| Galactans |
| Legumes: Beans, baked beans, chickpeas, kidney beans, lentils. |
| Polyols |
Greens: Inexperienced bell pepper, mushroom, candy corn.
Sweeteners: sorbitol (420), mannitol (421), isomalt (953), maltitol (965), xylitol (967).
Different: Apple, Apricot, Avocado, Blackberry, Cherry, Lychee, Nashi, Nectarine, Peach, Pear, Plum, Prune, Watermelon.
|
| Eat These Meals |
| Fruit |
| Banana, Blueberry,Boysenberry, Cantelope, Cranberry, Durian, Grape, Grapefruit, Honeydew melon, Kiwi, Lemon, Mandarin, Passionfruit, Pawpaw, Raspberry, Rockmelon, Star anise, Strawberry, Tangelo. |
| Greens |
| Alfalfa, Artichoke, Bamboo shoots, Beat shoots, Bok choy, Carrot, Celery, Choko, Choy sum, Endive, Ginger, Inexperienced beans,, Olives, Parsnip, Potato, Pumpkin, Purple bell pepper, Silver beet, Spinach, Summer time squash (yellow), Swede, Candy potato, Taro, Tomato, Turnip, Yam, Zucchini. |
| Starch |
| Gluten free bread or cereal merchandise, 100% spelt bread, Rice, Oats, Polenta.
Different: arrowroot, millet, psyllium, quinoa, sorgum, tapioca.
|
| Dairy |
Milk, lactose-free milk, oat milk, rice milk, soy milk (examine for components).
Yogurt (lactose free).
Ice cream substitutes, Gelati, Sorbet.
Cheeses: Exhausting cheeses, Brie, Camembert.
Butter substitutes (e.g. olive oil). |
| Different |
| Sweeteners, Sucrose, Glucose, Synthetic Sweeteners not ending in “-ol”, Sugar in small portions, Honey substitutes, Small portions of Golden Syrup, Maple Syrup, Molasses, Treacle. |
