Here’s a free printable FODMAP list. The PDF collates many of the common foods that can be problematic for those who are sensitive. It indicates which foods are okay, which can be consumed in moderation and those which may need to be avoided. Keep it on hand as an easy reference. I’ve done my best to collate the main offenders, but obviously it’s not exhaustive. Also bear in mind that one’s physical response to the FODMAPs is quite subjective. Included in my free downloads is also a list of “Easy to Digest” foods that I hope may relieve some of the stress of food shopping, preparation and assimilation.

• If you’re not sure what the FODMAPs are and how they contribute to our digestive issues and health, be sure to read the post, “FODMAPs: Not Just a Fart Among Friends.”
• To receive the PDF’s, click here or scroll down for more information.

FODMAPs Found in Common Foods

The Acronym FODMAP stands for: Fermentable Oligosaccharides, Disaccharides, Monosacharides and Polyols.

In the following list, the FODMAPs that are prevalent in some of the foods are indicated by the initials as follows:

FN : Fructans FS : Excess Fructose P : Polyols L: Lactose (Disaccharides)

VEGETABLES

OK Alfalfa, Arugula, Bamboo, Bean Sprouts, Bell Peppers, Bok Choy, Cabbage, Carrot, Chives, Collard Greens, Corn, Cucumber, Eggplant, Endive, Green Beans, Kale, Lettuce, Olives, Parsnip, Pickles (no sugar), Potato, Pumpkin, Seaweed (Nori), Spinach, Squash, Swiss Chard, Zucchini

IN MODERATION Avocado, Beetroot (FN), Broccoli (FN), Brussel Sprouts (FN), Butternut Pumpkin (FN), Cauliflower (P), Celery, Fennel Bulb, Mushrooms, Sauerkraut, Spring Onion (green part only), Sweet Potato, Tomato

AVOID Artichoke (FN), Asparagus (FS), Chicory Root (FN), Garlic (FN), Jerusalem Artichoke (FN)), Leeks (FN)), Legumes (FN), Mushrooms (P), Okra (FN), Onions (FN), Peas (FN), Shallot (FN), Sugar Snap Peas (FS), Sun Dried Tomatoes (FS), Raddichio (FN), Tomato Paste (FS)

FRUIT

The Paleo Diet recommends moderation with fruit.

OK Banana (fresh and dried), Blueberry, Cantaloupe, Cranberry, Clementine, Coconut (fresh, dried, milk, cream, oil) Kiwi, Lemon, Lime, Orange, Papaya, Passionfruit, Pineapple, Raspberry, Rhubarb, Strawberry, Tangelo, Tamarind.

IN MODERATION Avocado, Currants (FN) Longon (P), Lychee (P), Grapes (FS), Rambutan (P), Raisins (FN), Sultanas (FN)

AVOID Apple (FS)(P), Apricot (P), Blackberries (P), Cherries (F)(P), Dates (FN), Figs, fresh (FS), Figs, dried (FN), Grapefruit (FR), Mango (FS), Nectarine (FN)(P), Peaches (FR), Pears (FS)(P), Persimmon (FN), Plums (FN)(P), Prunes (FR)(P), Tamarillo (F), Watermelon (FN)(FS)(P)

PROTEIN

OK Beef, Chicken, Lamb, Pork, Fish, Seafood, Eggs

AVOID Chorizo, Sausages, Processed Meat (check the ingredients)

CEREALS, GRAINS & LEGUMES (FN)

The Paleo Diet avoids all cereals, grains and legumes. Rice is ok occasionally.

IN MODERATION Buckwheat, Millet, Oats, Quinoa, Rice, Slow Leavened Sourdough Wheat, Spelt Bread

AVOID Barley, Bran, Cous Cous, Granola, Museli, Rye, Spelt, Wheat, all Legumes including Soy and Soy Products, and Peanuts

NUTS & SEEDS

IN MODERATION Almonds, Chestnuts, Chia Seeds, Hazelnuts, Macadamia Nuts, Pecans, Pinenuts, Poppy Seeds, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts

AVOID Cashews (FN), Pistacchio (FN)

DAIRY (L)

The Paleo Diet recommends moderation with all dairy products.

OK Almond Milk, Coconut Milk

IN MODERATION Brie, Butter, Camembert, Dark Chocolate, Feta, Ghee, Parmesan, Pecorino

AVOID Cows Milk, Cottage Cheese, Cream Cheese, Goat Milk, Ricotta Cheese, Soy Milk (FN), Evaporated Milk, Custard

OILS, CONDIMENTS & HERBS

OK Avocado Oil, Basil, Coconut Oil, Coriander, Extra Virgin Olive Oil, Garlic Infused Oil, Lard, Lemongrass, Mayonnaise, Mint, Mustard, Olive Oil, Parsley,Rosemary, Tarragon,Thyme, Sage

AVOID Jams & Marmalades (FS) Hommus (FN), Tzatziki (L)

SWEETS & TREATS

The Paleo Diet recommends moderation with sweets & treats made with Paleo aligned ingredients.

IN MODERATION Cacao, Brown Sugar, Dark Chocolate, Maple Syrup, Muscovado Sugar, Stevia, Vanilla

AVOID Agave (FS), High Fructose Corn Syrup (FS), Honey (FS), Isomalt (P), Maltitol (P), Mannitol (P), Sorbitol (P), Xylitol (P)

DRINKS

The Paleo Diet recommends avoiding alcohol.

OK Water

IN MODERATION Beer, Black Coffee, Cacao, Herbal Tea, Orange Juice, Cranberry Juice, Peppermint Tea, Wine

AVOID Apple Juice, Cammomile Tea, Carob (FR), Chicory Root (FN), Pear Juice, Mango Juice, Sodas, Fennel Tea, Herbal Tea (strong), Oolong Tea (FN), Rum (F)

I hope this Free Printable FODMAP list helps. If so, please share the post with your friends, family and on your Social.

Credits

Fresh garlic Photo by Shelley Pauls on Unsplash