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.
 

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

Gluten Free Oatmeal Pumpkin Muffins

Muffin papers

3/4 cup Tom Sawyer Gluten-free flour

¼ cup buckwheat flour

1/4 cup turbinado sugar

1 teaspoon salt

1 teaspoon pumpkin pie spice

3/4 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1 1/4 cups pumpkin puree

1/2 cup rice milk

2 eggs, beaten

1/4 cup maple syrup

3/4 cup quick-cooking rolled oats

Directions:

Preheat oven to 375 degrees F (190 degrees C). Spray 9 muffin cups with cooking spray. Whisk flour, buckwheat flour, sugar, salt, pumpkin pie spice, baking powder, baking soda, cinnamon, and nutmeg together in a large bowl until thoroughly combined. Stir pumpkin puree, rice milk, eggs, and maple syrup into the dry ingredients until batter is smooth; fold oats into batter. Scoop batter into prepared muffin cups, filling them to the top. Bake in the preheated oven until a toothpick inserted into the center of a muffin comes out clean, 20 to 25 minutes; set aside to cool 5 to 10 minutes before serving.

Adapted from Allrecipes.com

Low FODMAP Pasta with Tomato Sauce

3 celery sticks, chopped
2 carrots, chopped
2 tablespoons olive oil
2 pounds fresh tomatoes, roughly chopped
1 cup water
salt and pepper to taste
2 tablespoons white vinegar
Small bunch of basil leaves
1/2 cup freshly grated parmesan cheese
16 ounces rice or quinoa pasta, cooked

Combine the celery and carrots in a pan with the olive oil. Cook over medium heat about 10 minutes, until the veggies are soft. Add the tomatoes, and turn up the heat. Add a pinch of salt and pepper, water, and vinegar. Give it a good stir, cover, and bring to a boil. Uncover and simmer for up to 30 minutes, stirring now and then. Once the tomatoes have broken down and the liquid has reduced, add the basil, take the pan off the stove and puree the sauce in a blender. Serve over cooked pasta.

Adapted from "The Extra Energy Diet" (Glamour Magazine, September 2012)

Low FODMAP Faux Fried Chicken

Makes: 6 servings
Prep time: 15 minutes
Cook time: 35 minutes

1/2 cup or more of lactose free, plain yogurt
2 cups crushed cornflakes
2 teaspoons salt
1 teaspoon dried thyme
1/4 teaspoon black pepper
6 boneless, skinless chicken breasts or thighs (about 2 pounds)

Preheat the oven to 350 degrees. Lightly coat a 13-by-9-inch baking dish with olive oil. Mix together cornflakes, salt, thyme, and black pepper on a piece of waxed paper. Dip chicken in yogurt and coat in cornflake mixture. Arrange chicken in a single layer in prepared baking dish. Bake chicken 35 minutes or until internal temperature registers 170 degrees on an instant-read thermometer.


Adapted from Fitness Magazine

Low FODMAP Better than Pollo Loco Chicken Thighs

6 ounces pineapple juice

2 tablespoons lime juice

1 tablespoon white vinegar

1 tablespoon oil

1 teaspoon salt

1 teaspoon freshly ground pepper

1 teaspoon finely minced jalapeno, seeds included

1 teaspoon turmeric

2 1/2 pounds bone-in, skin-on chicken thighs

Mix all marinade ingredients in a 2-cup measuring cup. Place chicken in zipper-top bag, pour marinade in and squeeze out air from bag before sealing. Massage chicken in bag to make sure all pieces of chicken are bathing in marinade. Marinate in refrigerator for half a day, or overnight; turn bag occasionally to ensure chicken is entirely covered. When ready to grill, remove chicken from marinade (discard marinade) and grill chicken over medium heat until done, about 20-25 minutes, turning once for nice grill marks.

Adapted from Shockingly Delicious