Today I will try and answer the all-important question that everyone starting out with the low-FODMAP diet asks: Is chocolate FODMAP friendly? I avoided writing about this for a while, simply because the information out there was so contradictory. Now, however, the MONASH University (leading experts in IBS and the low-FODMAP diet) have released an update on the FODMAP content of chocolate. Basically, chocolate is …
HIGH FODMAP Diary List Buttermilk Cream (Pure, regular fat) Cream (Sour) Cream (Thickened, regular fat) Custard Ice Cream (Vanilla) Milk (A2) Milk (Coconut, from can) Milk (Evaporated) Milk (Full cream, cow) Milk (Full cream, goat) Milk (Reduced fat, cow) Milk (Skim, cow) Milk (Sweetened, condensed) Yoghurt (Natural, low fat) Yoghurt (Natural, regular) Yoghurt (Vanilla) Low FODMAP Diary List Cream (Whipped) Cream (Sour) Milk (Lactose free) …
Low Fodmap Sauces List Asafoetida Powder Barbecue Sauce Fish Sauce Miso Paste Oyster Sauce Shrimp Paste Soy Sauce Sweet & Sour Sauce Tomato Sauce Vinegar (Rice wine) Worcestershire Sauce High Fodmap Sauces List Ketchup (Sweetened with high fructose corn syrup) Ketchup (Sweetened with sucrose) Pasta Sauce (Cream based) Pasta Sauce (Tomato based) Pesto Sauce Quince Paste Vinegar (Balsamic)
Low FODMAP Nuts List Brazil nuts Macadamia nuts Peanuts Pecans Pine nuts Walnuts Almonds (<10) Hazelnuts (10) Chestnuts Linseed, Sunflower, Almond mix Chia Seeds Poppy Seeds Pumpkin Seeds Sesame Seeds Sunflower Seeds High FODMAP Nuts List Cashews Pistachio nuts Almonds Hazelnuts (>10) Pistachio Egusi Seeds
