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High-FODMAP Food List

High-FODMAP Food List

Concept or Theory Behind this Diet:

Just a list of high-FODMAP foods.

Here is a list of 50 high FODMAP foods along with the type of FODMAP that they contain:

  1. Apples (Fructose)

  2. Pears (Fructose)

  3. Mangoes (Fructose)

  4. Watermelon (Fructose)

  5. Honey (Fructose)

  6. High fructose corn syrup (Fructose)

  7. Onions (Fructans)

  8. Garlic (Fructans)

  9. Wheat (Fructans)

  10. Rye (Fructans)

  11. Barley (Fructans)

  12. Artichokes (Fructans)

  13. Asparagus (Fructans)

  14. Broccoli (Fructans)

  15. Brussels sprouts (Fructans)

  16. Cabbage (Fructans)

  17. Cauliflower (Fructans)

  18. Leeks (Fructans)

  19. Mushrooms (Fructans)

  20. Peas (Fructans)

  21. Snow peas (Fructans)

  22. Sweetcorn (Fructose)

  23. Beets (Fructans)

  24. Fennel (Fructans)

  25. Chickpeas (Galacto-oligosaccharides)

  26. Lentils (Galacto-oligosaccharides)

  27. Kidney beans (Galacto-oligosaccharides)

  28. Soybeans (Galacto-oligosaccharides)

  29. Almonds (Polyols)

  30. Pistachios (Polyols)

  31. Cashews (Polyols)

  32. Chestnuts (Polyols)

  33. Peaches (Polyols)

  34. Apricots (Polyols)

  35. Plums (Polyols)

  36. Nectarines (Polyols)

  37. Prunes (Polyols)

  38. Cherries (Polyols)

  39. Watermelon (Polyols)

  40. Cauliflower (Polyols)

  41. Sweet potatoes (Polyols)

  42. Butternut squash (Polyols)

  43. Avocado (Polyols)

  44. Coconut milk (Polyols)

  45. Cow's milk (Lactose)

  46. Ice cream (Lactose)

  47. Yogurt (Lactose)

  48. Cottage cheese (Lactose)

  49. Soft cheeses (Lactose)

  50. Ricotta cheese (Lactose)

It is important to note that the FODMAP content of foods can vary depending on factors such as ripeness, preparation methods, and portion size. Additionally, not all individuals may be sensitive to all types of FODMAPs, so it is important to work with a healthcare provider or registered dietitian to determine which high FODMAP foods should be avoided in the diet.

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