THANKSGIVING: What You Can and Cannot Eat on the Low-FODMAP Diet

https://www.verywellhealth.com/foods-on-the-low-fodmap-diet-1944679

By Barbara Bolen, PhD 

The FODMAP theory holds that consuming foods high in "FODMAPs"—short for fermentable oligo-, di-, mono-saccharides, and polyols, a collection of short-chain carbohydrates found in many common foods—results in increased volume of liquid and gas in the small and large intestine, contributing to symptoms such as abdominal pain, gas, and bloating, and the motility problems of diarrhea and constipation. The theory proposes that following a low-FODMAP diet should result in a decrease in these symptoms. 

Research has also indicated there appears to be a cumulative effect of these foods on symptoms. In other words, eating more high-FODMAP foods at the same time will add up, resulting in symptoms that you might not experience if you ate the food in isolation. 

In the next two sections, you will find lists of common high- and low-FODMAP foods. This list is based on the most updated research from Monash University and may change over time. In addition, you may have your own individual sensitivities to foods. 

If you are interested in following a low-FODMAP diet, it is recommended that you work individually with a qualified dietary professional. There are risks to devising your own diet. It is tempting to pick certain items based on your personal preference, which could result in continued symptoms due to a lack of strict compliance to a sanctioned low-FODMAP diet. Working with a trained dietary professional will also help to ensure that you receive adequate and balanced nutrition, including a healthy intake of dietary fiber.

As with any new treatment or dietary approach, it is always best to discuss the issue with your own personal physician.

High-FODMAP Food List

Katarina Lofgren/Maskot

The following foods have been identified as being high in FODMAPs:

Fruits:

  • Apples

  • Apricots

  • Blackberries

  • Cherries

  • Grapefruit

  • Mango

  • Nectarines

  • Peaches

  • Pears

  • Plums and prunes

  • Pomegranates

  • Watermelon

  • High concentration of fructose from canned fruit, dried fruit or fruit juice

Grains

  • Barley

  • Couscous​

  • Farro

  • Rye

  • Semolina

  • Wheat

Lactose-Containing Foods

  • Buttermilk

  • Cream

  • Custard

  • Ice cream

  • Margarine

  • Milk (cow, goat, sheep)

  • Soft cheese, including cottage cheese and ricotta

  • Yogurt (regular and Greek)

Dairy Substitutes

  • Oat milk (although a 1/8 serving is considered low-FODMAP)

  • Soy milk (U.S.)

Legumes

  • Baked beans

  • Black-eyed peas

  • Butter beans

  • Chickpeas

  • Lentils

  • Kidney beans

  • Lima beans

  • Soybeans

  • Split peas

Sweeteners

  • Agave

  • Fructose

  • High fructose corn syrup

  • Honey

  • Isomalt

  • Maltitol

  • Mannitol

  • Molasses

  • Sorbitol

  • Xylitol

Vegetables

  • Artichokes

  • Asparagus

  • Beets

  • Brussels sprouts

  • Cauliflower

  • Celery

  • Garlic

  • Leeks

  • Mushrooms

  • Okra

  • Onions

  • Peas

  • Scallions (white parts)

  • Shallots

  • Snow peas

  • Sugar snap peas

Low-FODMAP Food List

The following foods have been identified as being low in FODMAPs:

Fruits

  • Avocado (limit 1/8 of whole)

  • Banana

  • Blueberry

  • Cantaloupe

  • Grapes

  • Honeydew melon

  • Kiwi

  • Lemon

  • Lime

  • Mandarin oranges

  • Olives

  • Orange

  • Papaya

  • Plantain

  • Pineapple

  • Raspberry

  • Rhubarb

  • Strawberry

  • Tangelo

Sweeteners

  • Artificial sweeteners that do not end in -ol

  • Brown sugar

  • Glucose

  • Maple syrup

  • Powdered sugar

  • Sugar (sucrose)

Dairy and Alternatives

  • Almond milk

  • Coconut milk (limit 1/2 cup)

  • Hemp milk

  • Rice milk

  • Butter

  • Certain cheeses, such as  brie, camembert, mozzarella, Parmesan

  • Lactose-free products, such as lactose-free milk, ice cream, and yogurt

Vegetables

  • Arugula (rocket lettuce)

  • Bamboo shoots

  • Bell peppers

  • Broccoli

  • Bok choy

  • Carrots

  • Celeriac

  • Collard greens

  • Common Cabbage

  • Corn (half a cob)

  • Eggplant

  • Endive

  • Fennel

  • Green beans

  • Kale

  • Lettuce

  • Parsley

  • Parsnip

  • Potato

  • Radicchio 

  • Scallions (green parts only)

  • Spinach, baby

  • Squash

  • Sweet potato

  • Swiss chard

  • Tomato

  • Turnip

  • Water chestnut

  • Zucchini

Grains

  • Amaranth

  • Brown rice

  • Bulgur wheat (limit to 1/4 cup cooked)

  • Oats

  • Gluten-free products

  • Quinoa

  • Spelt products

Nuts

  • Almonds (limit 10)

  • Brazil nuts

  • Hazelnuts (limit 10)

  • Macadamia nuts

  • Peanuts

  • Pecan

  • Pine nuts

  • Walnuts

Seeds

  • Caraway

  • Chia

  • Pumpkin

  • Sesame

  • Sunflower

Protein Sources

  • Beef

  • Chicken

  • Eggs

  • Fish

  • Lamb

  • Pork

  • Shellfish

  • Tofu and tempeh

  • Turkey