# FODMAP fermentable oligosaccharides, disaccharides, monosaccharides and polyols See [[food log]]. Oatbran might be lower ## Misc - [[coffee]] is low FODMAP - Oat milk is **low FODMAP in small 30ml (1/8 cup) serves but larger serves of 125ml (1/2 cup) are high FODMAP** - Almond milk, hemp milk, coconut milk (starbucks has sugar), rice milk, and soy milk made from soy protein are low fodmap - Oats are low FODMAP in servings of **1/2 a cup or 52 g**. Servings of 3/4 cups or 78 g are high in the FODMAPs fructan and GO - macadamia milk is low fodmap ## #Log trying low FODMAP See [[food log]]. ## Alternatives and co-therapies If you are at this point you trying this it you should definitely be doing... - [[time restricted eating]] - [[mindful eating]] - [[fiber]] - early morning lemon water - # Caution #Caution I don't know how well the foods suggested are tested and they say things are low at low quantities. (ex. 0.25cup of canned chickpeas or 10 strawberries) Also, It is temporary to figure out which [[food sensititives]] you have. ## Questions - are all oligosaccharides, disaccharides, monosaccharides and polyols fermentable? (it looks like yes but haven't found a solid answer) - Why are canned beans better? - A. This is because when beans and lentils are canned, **some of the FODMAPs in the food leak into the water in the can**. This lowers the amount of FODMAPs in the beans or lentils ## Terms saccharide is another term for sugar. Polyols are small-chain carbohydrates that occur naturally in certain fruits and vegetables ## The Low FODMAP Diet - It is temporary to figure out which [[food sensititives]] you have. ## LOW FODMAP FOODS ### Beans (they say at 0.5 to 0.25 a cup) - Canned adzuki beans - Boiled mung beans - Canned butter beans or lima beans  - Sprouted mung beans - Sprouted red kidney beans - Canned garbanzo beans ### **Vegetables and Legumes** - Alfalfa - Bamboo shoots - Bean sprouts - Beetroot, canned and pickled - Black beans - 1/4 cup / 45g - Bok choy / pak choi - Broccoli, whole - 3/4 cup - Broccoli, heads only - 3/4 cup - Broccoli, stalks only - 1/3 cup - Broccolini, whole - 1/2 cup chopped - Broccolini, heads only - 1/2 cup - Broccolini, stalks only - 1 cup - Brussels sprouts - 2 sprouts - Butternut squash - 1/4 cup - Cabbage, common and red up to 3/4 cup - Callaloo - Carrots - Celeriac - Celery - less than 5cm of stalk - Chicory leaves - Chick peas - 1/4 cup - Chilli - if tolerable - Chives - Cho cho - 1/2 cup diced - Choy sum - Collard greens - Corn / sweet corn - if tolerable and only in small amounts - 1/2 cob - Courgette - 65g - Cucumber - Eggplant / aubergine (1 cup) - Fennel - Green beans - Green pepper / green bell pepper / green capsicum - 1/2 cup - Ginger - Kale - Karela - Leek leaves - Lentils - in small amounts - Lettuce: - Butter lettuce - Iceberg lettuce - Radicchio lettuce - Red coral lettuce - Rocket lettuce - Romaine/Cos lettuce - Marrow - Okra - Olives - Parsnip - Peas, snow - 5 pods - Pickled gherkins - Pickled onions, large - Potato - Pumpkin - Pumpkin, canned - 1/4 cup, 2.2 oz - Radish - Red peppers / red bell pepper / red capsicum - Scallions / spring onions (green part) - Seaweed / nori - Silverbeet / chard - Spaghetti squash - Spinach, baby - Spinach, english - Squash - Sun-dried tomatoes - 4 pieces - Swede - Swiss chard - Sweet potato - 1/2 cup - Tomato - canned, cherry, common, roma - Tomato, canned - 3/5 cup - Tomato, common - 1 small - Tomato, cherry - 5 cherries - Tomatillo, fresh - 1 cup - Tomatillos, canned - 75g - Turnip - 1/2 turnip - Water chestnuts - Water Spinach - Yam - Zucchini - 65g ### **Fruit** - Ackee - Bananas, unripe - 1 medium - **ripe bananas are considered a high FODMAP food** - Bilberries - Blueberries - 1 cup - Breadfruit - Carambola - Cantaloupe - 3/4 cup - Cranberry - 1 tbsp - Clementine - Coconut, cream - 1/4 cup - Coconut, flesh - 2/3 cup - Dragon fruit - Lingonberries - Grapes, red and white - 28g - Guava, ripe - Honeydew and Galia melons - 1/2 cup - Kiwifruit - 2 small - Lemon including lemon juice - Lime including lime juice - Mandarin - Orange - Passion fruit - Paw paw - Papaya - Pineapple - Plantain, peeled - Prickly pear / nopales - Raspberry - 30 berries - Rhubarb - Strawberry - 65g / about 5 medium strawberries - Tamarind - Tangelo ### **Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes** - Wheat free breads - Gluten free breads - Bread: - Corn bread - Rice bread - Spelt sourdough bread - Potato flour bread - Wheat free or gluten free pasta - Bread, wheat - 1 slice - Almonds - 10 almonds - Brazil nuts - Bulgur / bourghal - 1/4 cup cooked, 44g serving - Buckwheat - Buckwheat flour - Buckwheat noodles - Brown rice / whole grain rice - Chestnuts - Chips, plain / potato crisps, plain - Cornflour / maize - Crispbread - Corncakes - Cornflakes - 1/2 cup - Cornflakes, gluten free - Corn, creamed and canned (up to 1/3 cup) - Corn tortillas, 3 tortillas - Crackers, plain - Flax seeds / linseeds - up to 1 tbsp - Flaxseed Oil - Hazelnuts - 10 hazelnuts - Kellogg's (US): - Corn Flakes - Crispix - Frosted Flakes - Frosted Krispies - Rice Krispies - Macadamia nuts - Millet - Mixed nuts - Oatmeal, 1/2 cup - Oats - Oatcakes - Peanuts - Pecans - 10 halves - Pine nuts - Polenta - Popcorn - Porridge and oat based cereals - Potato flour - Pretzels - Quinoa - Pasta, wheat - up to 1/2 cup cooked - Rice: - Basmati rice - Bomba rice - Brown rice - Rice noodles - White rice - Wild rice - up to 1 cup - Rice bran - Rice cakes - Rice crackers - Rice flakes - Rice flour - Seeds: - Chia seeds - Dill seeds - Egusi seeds - Hemp seeds - Poppy seeds - Pumpkin seeds - Sesame seeds - Sunflower seeds - Starch, maize, potato and tapioca - [[sorghum]] - Tortilla chips / corn chips - Walnuts ## FODMAP FREE ### **Vegetables** - Alfalfa - Bamboo shoots - Beansprouts - Carrots #Food/EatMoreOfThis - Cucumbers #Food/EatMoreOfThis - Ginger - Kale #Food/EatMoreOfThis - Lettuce - iceberg, red coral, butterhead, rocket - Olives - Parsnip - Potato - Pumpkin - Radish - Red peppers - Rhubarb - Seaweed, nori #Food/EatMoreOfThis - Spinach #Food/EatMoreOfThis - Tomato ### **Fruits** - Breadfruit - Clementines - Grapes - Mandarins - Oranges, navel - Papaya #Food/EatMoreOfThis - Strawberries #Food/EatMoreOfThis ### **Other Foods** - Rice - white, basmati and brown ## Related - [[irritable bowel ibs]] - [[Bloated]]