Low FODMAPS – Started – Feb. 23, 2015

Oil – Olive oil or butter
Fruits – banana, blueberry, cantaloupe, grape, orange, strawberry.
Vegetables – Bell Pepper – Carrot – Chives – Cucumber – Green Beans – Kale – Lettuce – Olives – Potato – Radish – Spinach – Squash – Tomato – Zucchini
Cheese – Brie, Camembert, Cheddar, Feta. Mozzarella, Parmesan, Swiss, Hard Cheeses
Yogurt – Greek or lactose free
Milk – half and half, almond milk, Sherbert, whipping cream.
Grains – Arrowroot, Gluten Free Oats, Gluten Free Pasta, Polenta, Psyllium, Quinoa, Rice, popcorn
Protein – Chicken, Beef,  Eggs, Fish, Lamb, Pork
Alcohol – Beer, Gin, Vodka, Whisky, Wine
Nuts/Seeds – use in limited quantities – Pecans, Pine Nuts, Pumpkin Seeds, Sesame Seeds, Walnuts.
Snacks – mozzarella cheese stick – rice cakes with peanut butter – banana almonds/nuts, lactose-free yogurt – Udi’s white bread  BLT –
Moderate Fodmaps – below – use limited amounts
3 cherries – ¼ avocado, ¼ cup artichoke hearts, 3 asparagus spears, ½ cup broccoli, ½ cup brussels sprouts, ¼ cup butternut pumpkin, 1 cup cabbage (savoy), 1 celery stick, ½ cup green peas, 10 pods snow peas, ½ corn cob, ½ cup sweet potato, 10 almonds

Most sources also encourage a low lactose diet.

Sue Shepherd in her book Low-Fodmap Diet gives these figures below. She also says that most people can have up to 4 grams of lactose at one sitting.

Hard Cheese 1 oz .1
Butter 1 Tab .1
Cream 1 Tab .4
Cream Cheese 1 Tab 1
Cake small slice 1
Ice Cream 2 scoops 4
Low fat yogurt 6 oz 6



Fodmap means – “fermentable oligo-, di-, and monosaccharides and polyols”

Cleveland Clinic

Washington Post

NIH – 1 – 2

Stanford Low FODMAP

Role of FODMAPs in Patients With Irritable Bowel Syndrome: A Review.




Central Clinical School, Monash University


About Tom Terrific

Interested in MANY things.

Posted on February 23, 2015, in Health. Bookmark the permalink. Leave a comment.

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