Foods to Avoid
If you are following the Low FODMAP diet, you will want to avoid all FODMAPs which include: fructans, galacto-oligosaccharides, lactose, excess fructose and polyols. If you have already taken hydrogen breath tests and know you can either completely absorb fructose or lactose, you do not have to negate either from your diet, but can as an extra precaution during the elimination phase.
- Excess Free Fructose = EFF
- High-Polyol Foods = HPF
- High-Lactose Foods = HLF
Apples or applesauce, apricots, Asian pears, blackberries, boysenberries, cherries, figs, mangoes, nectarines, peaches, pears, persimmon, plums, prunes, tamarillo, watermelon, white peaches
- EFF – Apples, Asian pears, boysenberries, cherries, figs, mangoes, pears, tamarillo, watermelon
- HPF – Apples, apricots, Asian pears, blackberries, nectarines, peaches, pears, plums, prunes, watermelon
Artichokes (all), asparagus, cauliflower, garlic, leeks, mushrooms, onions (all onions including onion powder), scallions (only the green tips), shallots, snow peas, sugar snap peas, legume beans (eg. baked beans, kidney beans, bortolotti beans), lentils, chickpeas.
- EFF – Artichokes, asparagus, sugar snap peas
- HPF – Cauliflower, mushrooms, snow peas
All HLF – Ice cream, regular milk, goat’s or sheep’s milk, yogurt (made from cow, goat or sheep’s milk), milk powder (milk solids), pudding, evaporated milk, sweetened condensed milk and soft cheeses (amounts greater than 1/2 C) -cottage cheese, cream cheese, creme fraiche, mascarpone, ricotta.
BREADS, COOKIES, CAKES, FLOURS, GRAINS
All breads that are not gluten-free, bread crumbs, cookies, cakes, croissants, muffins, pastries containing wheat and rye. Barley, bulgur, chickpea flour (in small amounts only), couscous, durum, lentil flour (in small amounts), multigrain flour, pea flour (in small amounts), rye, semolina, soy flour (in small amounts), triticale, wheat bran, wheat flour, wheat germ.
Noodles, pasta, gnocchi. Wheat-based and multi-grain breakfast cereals, muesli.
Stay clear of meats that contain onion powders, dehydrated powders and bread crumbs, or high amounts of FODMAP cheese and dried fruits.
Pistachios, cashews – all other nuts and seeds are fair game but make sure you do not have more than a handful or 2 TB at a time.
Agave nectar, honey, sugar alcohols like sorbitol, mannitol, maltitol and xylitol; high fructose corn syrup, corn syrup solids, fructose, pear juice, fruit juice concentrate.
- EFF – Agave nectar, high-fructose corn syrup, fructose, fruit juice concentrate, pear juice, honey
- HPF – sorbitol, mannitol, maltitol and xylitol, polydextrose, isomalt
Chutneys, gravies made with onion, chicken, vegetable and beef stock bouillon cubes, dressings, sauces, brand-made relishes.
More than a 1/2 C of any fruit juice; apple, pear and mango juices; chicory-based coffee substitutes.
DIET, SUGAR FREE, LOW CARB
All HPF – Label warnings that say “Excess consumption may have a laxative effect.” Gums, mints, candy, desserts, and other products containing polyol additives as artificial sweeteners.