The FODMAP Diet

FODMAP: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols

Also see: Small Intestinal Bacterial Overgrowth (SIBO)

Leave 4-5h between meals. Don’t snack.

Avoid

Fructose (fruit sugar)
Glucose-fructose
Lactose (milk sugar)
! Yoghurt
! Cheese (FODMAP says fine. Hard cheese fine)
Butter
Beans, Legumes (contains things humans can’t digest, but bacteria can)
! Cabbage
! Broccoli/Cauliflower
! Leafy Veg
! Humus
Lentils
! Apples
Pears
! Bananas* (green bananas are fine)
! Avocado
Raisins
Sweeteners
Couscous
! Blackberries
Mango
Brussel Sprouts
Sweetcorn
Onions, Garlic

*mentioned as fine for low fermentable

Things that CAN be eaten

Protein

Meat, Fish, Eggs

Can eat these, but don’t

Stevia/Sucrose/Glucose
Amaranth/Buckwheat/Corn/Millet/Sorghum/Tapioca
Rice Crispies
Corn Flakes

Carbs

Quinoa
Rice
Potato
Sweet Potato
Squash

Fruit

Strawberries
Blueberries
Grapes

Veg

Bok Choy
Peas
Green beans
Ginger
Peppers
Kale
Spinach
Bean Sprouts

Oven Veg

Zucchini
Carrots
Radish
Parsnip
Turnip