Foods Suitable On A Low Fodmap Diet Chart
A low FODMAP diet is a dietary approach that involves restricting the intake of certain carbohydrates that are poorly absorbed by the small intestine. These carbohydrates are known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) and can cause digestive discomfort in some people. Such discomfort can include bloating, gas, abdominal pain, and diarrhea.
What Foods are Suitable on a Low FODMAP Diet Chart?
When following a low FODMAP diet, it is important to know which foods are suitable and which ones to avoid. Here are some of the foods that are suitable for a low FODMAP diet:
Vegetables
Vegetables that are low in FODMAPs include cucumber, lettuce, zucchini, carrots, eggplant, green beans, spinach, and tomato. However, some vegetables, such as cauliflower, broccoli, and Brussels sprouts, should be consumed in moderation as they contain high levels of FODMAPs.
Fruits
Fruits that are low in FODMAPs include strawberries, raspberries, kiwi, oranges, grapes, and pineapple. However, fruits such as apples, pears, and watermelon should be avoided or consumed in small amounts as they contain high levels of FODMAPs.
Protein
Protein sources that are low in FODMAPs include chicken, turkey, beef, pork, fish, and tofu. However, some sources of protein such as beans, lentils, and chickpeas should be avoided or consumed in small amounts as they contain high levels of FODMAPs.
Grains
Grains that are low in FODMAPs include rice, quinoa, oats, and corn. However, grains such as wheat, barley, and rye should be avoided or consumed in small amounts as they contain high levels of FODMAPs.
Nuts and Seeds
Nuts and seeds that are low in FODMAPs include almonds, peanuts, macadamia nuts, and pumpkin seeds. However, nuts and seeds such as cashews, pistachios, and sunflower seeds should be avoided or consumed in small amounts as they contain high levels of FODMAPs.
Conclusion
A low FODMAP diet can be challenging, but it is manageable. By knowing which foods are suitable and which ones to avoid, you can make informed choices when planning your meals. It is important to remember that everyone's tolerance to FODMAPs is different, so it is best to work with a healthcare professional or a registered dietitian to develop a personalized low FODMAP diet plan.