- Eggs and meat.
- Certain cheeses such as brie, Camembert, cheddar and feta.
- Almond milk.
- Grains like rice, quinoa and oats.
- Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini.
- Fruits such as grapes, oranges, strawberries, blueberries and pineapple.
What are FODMAP foods to avoid?
High FODMAP carbs that you should avoid include:
Fructose: Fruits (including apples, mangos, pears, watermelon), honey, high-fructose corn syrup, agave. Lactose: Dairy (milk from cows, goats, or sheep), custard, yogurt, ice cream. Fructans: Rye and Wheat, asparagus, broccoli, cabbage, onions, garlic.
What are the 5 FODMAPs?
- Fructose: Fruits, honey, high-fructose corn syrup, agave.
- Lactose: Dairy.
- Fructans: Wheat, onions, garlic.
- Galactans: Legumes, such as beans, lentils, and soybeans.
- Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums.
Is the FODMAP diet healthy?
As a restrictive diet, the low-FODMAP diet carries risks of nutritional inadequacy and of fostering disordered eating, which has received little attention. Strict FODMAP restriction induces a potentially unfavorable gut microbiota, although the impact of this consequence upon health is unknown.