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1.1. Fermentable Oligo-Di-Monosaccharides and Polyols)

1.2. Osmotic

1.3. Typical for modern western diet

1.4. May not be digested or absorbed well

2. Sources

2.1. Wikipedia

2.2. Business Insider

2.3. Digestive Health Center Nutrition Services

3. FODMAP Meals and Snack Ideas

3.1. 1. Gluten free waffle with walnuts, blueberries, pure maple syrup (without HFCS)

3.2. 2. Eggs scrambled with spinach, bell peppers and cheddar cheese

3.3. 3. Oatmeal topped with sliced banana, almonds and brown sugar

3.4. 4. Fruit smoothie blended with lactose free vanilla yogurt and strawberries

3.5. 5. Rice pasta with chicken, tomatoes, spinach topped with pesto sauce

3.6. 6. Chicken salad mixed with chicken, lettuce, bell peppers, cucumbers, tomatoes, balsamic vinegar salad dressing

3.7. 7. Turkey wrap with gluten free tortilla, sliced turkey, lettuce, tomato, slice of cheddar cheese slice, mayonnaise, mustard

3.8. 8. Ham and swiss cheese sandwich on gluten free bread, with mayonnaise, mustard

3.9. 9. Quesadilla with corn or gluten free tortilla and cheddar cheese

3.10. 10. Beef and vegetable stew (made with homemade broth, beef, allowed vegetables)

4. FODMAPs in Your Diet

4.1. Fructose

4.1.1. (fruits, honey, high fructose corn syrup (HFCS), etc)

4.2. Lactose

4.2.1. (dairy)

4.3. Fructans

4.3.1. (wheat, garlic, onion, inulin etc)

4.4. Galactans

4.4.1. (legumes such as beans, lentils, soybeans, etc)

4.5. Polyols

4.5.1. (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)

5. Typical Symptoms

5.1. Diarrhea

5.2. Constipation

5.3. Gas

5.4. Bloating

5.5. Cramping

6. Low FODMAP Foods

6.1. Vegetables:

6.1.1. bamboo shoots, bell peppers, bok choy, cucumbers, carrots, celery, corn, eggplant, lettuce, leafy greens, pumpkin, potatoes, squash (butternut, winter), yams, tomatoes, zucchini

6.2. Fruits:

6.2.1. bananas, berries, cantaloupe, grapes, grapefruit, honeydew, kiwi, kumquat, lemon, lime, mandarin, orange, passion fruit, pineapple, rhubarb, tangerine

6.3. Protein:

6.3.1. beef, chicken, canned tuna, eggs, egg whites, fish, lamb, pork, shellfish, turkey, cold cuts (all prepared without added FODMAP containing foods), nuts, nut butters, seeds

6.4. Dairy and non-dairy alternatives:

6.4.1. lactose free dairy, small amounts of: cream cheese, half and half, hard cheeses (cheddar, colby, parmesan, swiss), mozzarella, sherbet, almond milk, rice milk, rice milk ice cream

6.5. Grains:

6.5.1. wheat free grains/wheat free flours (gluten free grains are wheat free): bagels, breads, hot/cold cereals (corn flakes, cheerios, cream of rice, grits, oats, etc), crackers, noodles, pastas, quinoa, pancakes, pretzels, rice, tapioca, tortillas, waffles

6.6. Beverage Options:

6.6.1. Water, Coffee and Tea (individuals with IBS may also want to limit caffeine), low FODMAP fruit/vegetable juices (limit to ½ cup at a time)