| FODMAP | ||||||
| Low | Medium | High | ||||
| Almond milk | 8 fl.oz. | Almond butter | 2 T. | Apple | Low | Inflammatory Factor |
| Bamboo shoots | 1/2 c. | Blueberries | 1/2 c. | Apricot | ||
| Beef | 3 oz. | Blueberry juice | 1/3 c. | Artichoke | ||
| Carrots | 1 medium | Cantaloupe | 1/2 c. | Asparagus | ||
| Celery | 1 stalk | Cranberries, raw | 1/2 c. | Avocado | ||
| Chamomile tea | 8 fl.oz. | Green beans | 1/2 c. | Beets | ||
| Cherry tomatoes | 1 c. | Green bell pepper | 1/2 c. | Cabbage | ||
| Chicken | 3 oz. | Green peas | 1/2 c. | Cauliflower | ||
| Chili pepper | 1 small | Honeydew | 1/2 c. | Cherries | ||
| Chives | 1/2 c. | Kiwi | 1 medium | Chicory root | ||
| Cucumber | 1/2 c. | Lemon juice | 1/3 c. | Cottage cheese | ||
| Dill pickle | 1 large | Lime juice | 1/3 c. | Dehydrated vegetables | ||
| Eggplant | 1/2 c. | Okra | 1/2 c. | Garlic | ||
| Fish | 3 oz. | Papaya | 1/2 c. | Leeks | ||
| Ginger tea | 8 fl.oz. | Peanut butter | 2 T. | Lentils | ||
| Green onions (greens only) | 1/2 c. | Pepitas | 2 T. | Mango | ||
| Herbs | Pine nuts | 2 T. | Mushrooms | |||
| Leaf lettuce | 2 c. | Pineapple | 1/2 c. | Nectarine | ||
| Margarine | 1 t. | Raspberries | 1/2 c. | Onions | ||
| Margarine | 1 t. | Rhubarb | 1/2 c. | Peach | ||
| Mung bean sprouts | 1/2 c. | Rutabaga | 1/2 c. | Pear | ||
| Olive oil | 1 t. | Sesame seeds | 2 T. | Pistachios | ||
| Olive oil | 1 t. | Strawberries | 1/2 c. | Plum | ||
| Olives | 9 large | Sunflower seeds | 2 T. | Pumpkin | ||
| Olives | 9 large | Swede | 1/2 c. | Snow peas | ||
| Peppermint tea | 8 fl.oz. | Sweet potato | 1/2 c. | Tomato paste | ||
| Popcorn, popped | 2 c. | Turnip | 1/2 c. | Watermelon | ||
| Potato | 1/2 c. | |||||
| Radishes | 10 small | |||||
| Red bell pepper | 1/2 c. | |||||
| Rice bran | 2 T. | |||||
| Rice cakes, plain | 3 large | |||||
| Rice milk | 8 fl.oz. | |||||
| Rooibos tea | 8 fl.oz. | |||||
| Seafood | 3 oz. | |||||
| Spinach, cooked | 1/2 c. | |||||
| Spinach, raw | 2 c. | |||||
| Summer squash | 1/2 c. | |||||
| Tahini | 2 T. | |||||
| Tahini | 2 T. | |||||
| Tomatoes, canned | 1/2 c. | |||||
| Tomatoes, fresh | 1 medium | |||||
| Winter squash | 1/2 c. | |||||
| Zucchini | 1/2 c. | |||||
| Coconut flour | 2 T. | Bok Choy | 1/2 c. | Beans | Medium | |
| Coconut oil | 1 t. | Corn | 1/2 c. | Chickpeas | ||
| Coconut water | 1 c. | Fennel bulb | 1/2 c. | Cow milk | ||
| Corn or tortilla chips | 1 oz. | Banana, ripe | 1/2 ripe | Dehydrated fruits | ||
| Corn tortillas | 6 in. | Clementine | 1 medium | Evaporated milk | ||
| Corn, rice, or quinoa pasta | 1/2 c. | Cane sugar | 1 1/2 T. | Fruit juice concentrate | ||
| Crackers, rice or corn | 14 small | Carageenan | Goat milk | |||
| Egg | 1 large | Cornstarch | Ice cream | |||
| Grits | 1/2 c. | Dragon fruit | 1/2 c. | Ricotta cheese | ||
| Lamb | 3 oz. | Durian | 1/2 c. | Sheep milk | ||
| Mayonnaise | 1 T. | Evaporated cane juice | 1 1/2 T. | Soft cheese | ||
| Millet | 1/2 c. | Grapefruit juice | 1/3 c. | Sorbitol | ||
| Pork | 3 oz. | Grapes | 1/2 c. | Soybeans | ||
| Quinoa | 1/2 c. | Guar Gum | Whey | |||
| Rice, brown or white | 1/3 c. | Jam or jelly | 1 1/2 T. | Yogurt | ||
| Soba noodles | 1/2 c. | Maple syrup | 1 1/2 T. | |||
| Tartar sauce | 1 T. | Nuts | 1/2 oz. | |||
| Tofu | 3 oz. | Orange | 1 small | |||
| Turkey | 3 oz. | Orange juice | 1/3 c. | |||
| Wild rice | 1/3 c. | Prickly pear fruit | 1 of | |||
| Sorbet | 1/2 c. | |||||
| Sucrose soft drink | 12 fl.oz. | |||||
| Tangelo | 1 medium | |||||
| Xantham gum | ||||||
| Amaranth | 1/2 c. | Maltodextrin | Barley | High or Unknown | ||
| Buckwheat | 1/4 c. | Modified food starch | Butter | |||
| Coconut cream | 2 T. | Rambutan | 1/2 c. | Cream cheese | ||
| Coconut milk | 1/4 c. | Resistant starch | Crystalline fructose | |||
| Cornmeal | 1/4 c. | Wheat starch | Fructo-oligosaccharides | |||
| Hard Cheese | 1 oz. | Fructose | ||||
| Oat bran | 1/2 c. | High fructose corn syrup | ||||
| Oat flour | 1/2 c. | Honey | ||||
| Oatmeal | 1/2 c. | Hydrogenated starch | ||||
| Potato chips | 1 oz. | Inulin | ||||
| Isomalt | ||||||
| Kamut | ||||||
| Lactitol | ||||||
| Maltitol | ||||||
| Mannitol | ||||||
| Molasses | ||||||
| Polydextrose | ||||||
| Rye | ||||||
| Spelt | ||||||
| Sweetened condensed milk | ||||||
| Wheat | ||||||
| Xylitol | ||||||
Saturday, March 2, 2013
FODMAPS and Inflammation Factor
I created a spreadsheet based on the current research for FODMAPS and inflammatory levels of foods. I have been trying to follow the low fodmap diet with a great deal of success, but I still have a few flare ups, so I would like to try to control my inflammatory response naturally. Hopefully this spreadsheet will prove to be helpful.
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are the green the low, the yellow the medium, and the red the high? i am confused by the columns and the word to the right....
ReplyDeletethank you for this info. i have rosacea. my naturopath just put me on the fodmap diet last month to good success.
I color coded for quick reference for myself, so yes the green is low fodmap and low inflammatory while the red is high for both and yellow is a combination.
ReplyDeleteHello,
ReplyDeleteThis chart is a great reference tool. Have you continued to find that eliminating foods high in FODMAP is helping your Rosacea? I have type II (pimples) Rosacea and started on a WHOLE30 elimination food plan (no sugar, processed, diary, wheat, legumes, soy, etc). It helped but I was still getting flare ups. When I tracked my food - some of the food were high on the FODMAP list. I have eliminated high FODMAP and am seeing some improvement, but still early days.