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Low Fodmap Diet Checklist: Vegetables/herbs Dairy/ Dairy Alternatives Beverages
Low Fodmap Diet Checklist: Vegetables/herbs Dairy/ Dairy Alternatives Beverages
low
LOW FODMAP
diet
e d u c ati o n DIET CHECKLIST [ F O O D S T O E AT ]
nuts/oils/seeds
peppermint, white
(kabocha, patty pan, spaghetti) • sweet
potato (½ small) • Swiss chard • thyme
Limit to one handful nuts & seeds • tomatoes • turnip • water chestnuts •
watercress • zucchini squash (5-6 slices)
baking products
nuts almonds, Brazil nuts,
chestnuts, hazelnuts, macadamias,
& additives
peanuts, pecans, pine nuts, walnuts, condiments, spices,
fruit
peanut butter (2 TB), almond butter sweeteners & sweets
(1 TB) • oils all (olive, avocado,
etc. + garlic and shallot infused oils) • avocado (3 slices) • banana (small firm) • cocoa powder • condiments
seeds caraway, chia, flax, hemp, banana chips (dried) • blueberries (hand- (mustard, vinegar, soy sauce,
poppy, pumpkin, sesame, sunflower ful) • cantaloupe • clementine • coco- ketchup -1 TB of each) • dark
nut (fresh + dried) • cranberries (1 TB) • chocolate • GF flour blends (made
dragon fruit • grapes (red, green, black) with suitable ingredients) • maple
grains protein
buckwheat • corn flour • corn tortillas • GF bread (w/o FODMAP ingredients) • beef • chicken • eggs • fish •
GF pasta (w/o FODMAP ingredients) • millet • oats • polenta • rice • lamb • pork • shellfish • tempeh
rice cakes • rice flakes • quinoa • quinoa flakes • slow leavened sourdough (w/o fodmap ingredients) •
wheat or spelt breads • soba noodles • sorghum • teff flour tofu (firm) • tuna (canned)