FODMAP Checklist
Check the food items you eat regularly:
–~ Fruit: apple, pear, guava, honeydew melon, mango, nashi fruit (Asian pear), pawpaw/papaya, quince, star fruit (carambola), watermelon
–~ Stone fruits: apricots, peaches, cherries, plums, nectarines
–~ Fruits with high sugar content: grapes, persimmon, lychee
–~ Dried fruit
–~ Fruit juice, canned packing juice
–~ Dried fruit bars
–~ Fruit pastes and sauces: tomato paste, chutney, relish, plum sauce, sweet and sour sauce, barbecue sauce
–~ Fruit juice concentrate
–~ Fructose as an added sweetener
–~ High fructose corn syrup or corn syrup solids including:
Fruit drinks, carbonated drinks, pancake syrups, catsup, jams, jellies, pickle, relish, etc. and/or liquid cough remedies and liquid pain relievers, etc
–~ Honey
–~ Coconut: milk, cream
–~ Fortified wines: sherry, port, etc
–~ Vegetables: Onion, leek, asparagus, artichokes, cabbage, Brussel sprouts, beans
–~ Legumes: Baked beans, kidney beans, lentils, black eye peas, chickpeas, butter beans
–~ Wheat or white bread
–~ Wheat pasta, noodles
–~ Wheat-based breakfast cereal
–~ Wheat-based cakes, cookies, crackers
–~ Chicory-based coffee-substitute beverages
–~ Artificial sweeteners: sorbitol, mannitol, isomalt, xylitol
–~ If lactose malabsorption: milk, ice-cream, yoghurt
*FODMAPs consumed on a regular basis are potential triggers for functional gut symptoms and a trial of limiting them should be undertaken. Please note, this checklist has not undergone evaluation for its usefulness in clinical practice.
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