If you suffer from irritable bowel syndrome (IBS), you may have heard of the low-FODMAP diet. FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are types of carbohydrates that are difficult for some people to digest. A low-FODMAP diet can help alleviate symptoms such as bloating, gas, and abdominal pain.
What is a FODMAP food list?
A FODMAP food list is a guide that helps you identify which foods are high or low in FODMAPs. It is important to follow a low-FODMAP diet strictly for a few weeks to identify which FODMAPs trigger your symptoms. Once you know which FODMAPs to avoid, you can start reintroducing them in small amounts to see how much you can tolerate.
How to use a FODMAP food list printable
A FODMAP food list printable is a handy tool that you can take with you to the grocery store or use to plan your meals. You can find many free FODMAP food list printables online, but it is important to make sure that they are up to date and accurate.
- Print out a copy of the FODMAP food list.
- Read through the list to familiarize yourself with which foods are high or low in FODMAPs.
- Use the list to plan your meals and grocery shopping.
- Stick to the low-FODMAP diet strictly for a few weeks.
- Reintroduce FODMAPs one at a time to identify which ones trigger your symptoms.
What foods are low in FODMAPs?
Foods that are low in FODMAPs include:
- Meat, fish, and poultry
- Lactose-free dairy products
- Grains such as rice, quinoa, and oats
- Nuts and seeds
- Fruits such as bananas, blueberries, and grapes
- Vegetables such as carrots, eggplant, and zucchini
What foods are high in FODMAPs?
Foods that are high in FODMAPs include:
- Wheat, rye, and barley
- Lactose-containing dairy products
- Fruits such as apples, pears, and mangoes
- Vegetables such as onions, garlic, and mushrooms
- Legumes such as beans, lentils, and chickpeas
- Sweeteners such as honey, agave, and high-fructose corn syrup
Other things to consider
Following a low-FODMAP diet can be challenging, but it is important to stick to it strictly for a few weeks to identify which FODMAPs trigger your symptoms. It is also important to work with a registered dietitian to ensure that you are getting all the nutrients you need.
In addition to a FODMAP food list printable, there are many other resources available to help you navigate a low-FODMAP diet. You can find recipes, meal plans, and support groups online.
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