Low FODMAP Food Chart

Monday, July 31, 2017

Following a low FODMAP diet? Use this free downloadable chart of the most common low FODMAP foods!

Low FODMAP Diet & IBS Symptoms Information

Free Low FODMAP Diet Food Chart

IBS or Irritable Bowel Syndrome is a digestive issue plaguing millions of people around the world and one of the most effective methods for combating the uncomfortable effects of an IBS flare up is to follow a low FODMAP diet.

FODMAPs is an abbreviation for a group of complex molecules found in many foods called Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. FODMAP is definitely easier to pronounce than all that! Some people have problems absorbing these molecules; when this happens, the molecules become a food source for bacteria that naturally lives in the large intestine. When the bacteria digest or ferment the FODMAPs,  symptoms of IBS occurs.

IBS symptoms include abdominal bloating, distension, excess wind, abdominal pain, nausea, changes in bowel habits (including diarrhea and/or constipation) and other gastrointestinal symptoms. Simply by eliminating foods that are high in FODMAPS and choosing low FODMAP foods, these symptoms can be alleviated, improving the comfort of people with issues absorbing these molecules.

Low FODMAP Food Chart

Although I have not been diagnosed with IBS, I have found that following a low FODMAP diet most of the time has resulted in me generally feeling better. In addition, if I have accidentally been glutened, eating foods low in FODMAPs is a fantastic way to heal my gut and recover from the effects of consuming gluten.
It is worth noting  that this chart is by no means an exhaustive list, but merely a collection of the most common foods that are low FODMAP. If you suffer from coeliac disease or follow a gluten-free diet and would like to follow the diet, just be sure that the foods you eat are both gluten free and fall within the low FODMAP category. Most gluten free foods do, naturally.

My low FODMAP chart is broken down into eight categories:
  1. Low FODMAP Vegetables and Legumes
  2. Low FODMAP Fruit
  3. Low FODMAP Meat, Fish and Seafood
  4. Low FODMAP Bread, Cereal, Grains and Pasta
  5. Low FODMAP Seeds and Nuts
  6. Low FODMAP Dairy, Milk and Cheese
  7. Low FODMAP Condiments and Sweetners and
  8. Low FODMAP Beverages
 The low FODMAP chart can be saved to your computer or phone so that you can easily refer back to it. You may also use the following code to embed a copy of this chart on your blog or website, but please ensure that you link back to this article.

Gluten Free and Low FODMAP Recipes to Try

Low FODMAP Coconut Lime Chicken Curry Recipe

Low FODMAP Hot Chicken Parm Sandwiches Recipe

Low FODMAP Coconut Lemon Loaf Cake Recipe

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