Fruits and Vegetables High in FODMAPs: What to Eat Instead?
The following list contains fruits and vegetables high in fructans, oligosaccharides and polyols. The list does not include fruits or vegetables with a very small amount of these components. These are usually called “hidden” fruits or hidden vegetables because they do not show up on food labels. They may contain only trace amounts of these ingredients.
Some of the foods listed here are also high in fiber. Fiber helps slow down digestion and absorption of carbohydrates, but it doesn’t affect blood sugar levels. So they don’t cause weight gain when eaten in excess.
Some people need extra fiber to avoid constipation or diarrhea. Other people need more fiber than others depending on their health needs and personal preferences.
It’s important to note that some of the foods on this list are naturally high in fiber. For example, bananas have a lot of fiber. However, many processed foods add added fiber to them.
These types of foods tend to be higher in calories and lower in nutrients than natural fruit and vegetable varieties.
It’s still important to consume a healthy, balanced diet when you have irritable bowel syndrome (IBS). You should aim to eat a wide variety of different foods and regularly include all the food groups. Listed below are about 90 fruits and vegetables high in these fructans, oligosaccharides and polyols.
Fruits and vegetables high in FODMAPs
1. Apples
2. Apricots
3. Avocado
4. Beans (all types)
5. Beetroot 6. Black beans 7.
Boston beans 8. Butternut squash 9. Calavances 10. Carambola 11. Cassata 12. Casaba melon 13. Chestnuts 14. Chicory 15. Chinese lantern 16. Chufa 17. Cipollini 18. Clear paechardes 19. Cocona 20. Coconut 21. Common bean 22. Cranberry beans 23. Dried fruit cocktail 24. Fennel 25. Garlic 26. Green bell pepper 27. Hallaben 28. Jack bech 32. Longbeans 33. Mange tout 34. Marrow 35. Mushrooms 36. Olives 37. Pigeon pea 38. Pole beans 39. Pu-erh tea 40. Sauerkraut 41. Sedano 42. Snow peas 43. Spinach 44. Squash 45. Sugar snap peas 46. Sunchokes 47. Sweet pepper 48. Tangelo 49. Water chestnuts 50. Watercress
Dairy products and Substitutes high in FODMAPs
1. Buttermilk 2. Cheesecake 3.
Clotted cream 4. Cottage cheese 5. Creme fraiche 6. Fromage frais 7. Gjetost 8. Ice cream (all types) 9. Kefir 10. Malai milk 11. Milk 12. Quark 13. Sour cream 14. Sweetened condensed milk 15. Yogurt
Grains, Cereals and Flours high in FODMAPs
1. Barley 2. Bran cereal 3.
Bulgur wheat 4. Corn (maize) 5. Couscous 6. Farina 7. Gluten 8. Kamut 9. Malt 10. Maltodextrin 11. Manioc 12. Semolina 13. Wheat 14. Wheatgerm 15. White rice 16. Wild rice
Snacks and Desserts high in FODMAPs
1. Apricot ice cream 2. Caramel sauce 3.
Cheesecake 4. Coconut ice 5. Japanese sweet potato 6. Licorice 7. Pita chips 8. Plums 9. Popsicle 10. Rice cake 11. Ring doughnut 12. Sesame snaps 13. Sherbet 14. Snickers 15. Soda crackers 16. Strawberry ice cream 17. Sugar-free chewing gum 18. Sweetened cocoa powder 19. Tapioca pearls 20. Taro root 21. Turkish delight 22. Vanilla ice cream 23. White chocolate
Beverages high in FODMAPs
1. Apple juice 2. Beer 3.
Caffeine free cola 4. Carrot juice 5. Flavored water 6. Ginger beer 7. Gluten free beer 8. Lemonade 9. Lemsip 10. Ribena 11. Soft drinks 12. Tomato juice 13. Wine 14. Zima
Meat, Fish and Eggs high in FODMAPs
1. Anchovies 2. Bacon 3.
Black pudding 4. Crab 5. Cranberry sauce 6. Dark chicken meat 7. Deep seafish 8. Dover sole 9. Goosel 10. Herring 11. Linguine 12. Lobster 13. Meatball 14. Monkfish 15. Mussels 16. Octopus 17. Paneer 18. Pork chops 19. Prawns 20. Razor clam 21. Red meat 22. Salmon 23. Scallops 24. Seafood mix 25. Smoked salmon 26. Squid 27. Tuna 28. Tuna salad 29. White fish
Vegetables high in FODMAPs
1. Arugula 2. Baby corn 3.
Beetroot 4. Bok choy 5. Burdock 6. Carrots 7. Choko 8. Corn salad 9. Green beans 10. Kohlrabi 11. Lentils 12. Mange tout 13. Mushrooms (all types) 14. Pak choi 15. Parsnips 16. Peas 17. Pickled vegetables 18. Pumpkin 19. Radishes 20. Rutabaga 21. Spinach 22. Sugar snap peas 23. Sweet corn 24. Swede 25. Taro 26. Tinned pilchards 27. Tomato puree 28. White potato
This article was written by admin
Last revised by admin on April 21, 2017
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