FODMAP list - Avoid these foods for irritable bowel syndrome

No more stomach aches! With the FODMAP list you can find out which foods you should rather keep your hands off.

Bloated belly, cramps, bloating or a sinking feeling in the stomach are all signs of irritable bowel syndrome. No matter what you eat, your stomach reacts hypersensitively to it.

Have you ever noticed that some foods are worse than others? This is exactly what the FODMAP diet deals with.

This involves trying to exclude foods that have a high FODMAP content from the diet.

With a FODMAP list, it should then be possible to know exactly what you can do without and where you can eat.

Table of contents

Things to know about the FODMAP diet
The FODMAP list PDF
Printable FODMAP list - High FODMAPs content
Printable FODMAP list - Low FODMAPs content

Things to know about the FODMAP diet

The FODMAP diet is a diet for those who suffer from irritable bowel syndrome. This diet is also suitable for people with lactose, fructose and histamine intolerance.

For this reason, we are providing you with a FODMAP list here that lists foods that are high and low in FODMAP.

The FODMAP diet evaluates the ingredients in foods. They are present in varying amounts in each food.

For example: lemons. They contain hardly any fructose, no lactose and only a few oligosaccharides and polyols. In principle, lemons contain FODMAPs, but the content is so low that they belong to the low FODMAP foods.

How the Fodmap diet works

The production method also plays a major role. Thus, spelt bread can be both FODMAP rich or poor. A traditionally produced sourdough bread made from spelt is low in FODMAPs. A spelt bread with yeast, on the other hand, is richer in FODMAPs.

Here's a good overview of FODMAPs in food groups.

Food group	FODMAPs
Fruit	Fructose, oligosaccharides, polyols
Vegetables	Fructose, oligosaccharides, polyols
Dairy products	Lactose
Cereals	Oligosaccharides
Sweetener	Fructose, polyols

Because I myself know how unpleasant an irritable bowel is, I would like to provide you with a FODMAP List as a PDF. I use it myself and have simply printed it out. It hangs on the refrigerator and is always handy.

What I would additionally like to recommend to you is Omni Biotic SR 9*. These are small sachets of white powder that you dissolve in water and then drink in the morning. They contain 9 bacterial cultures that occur in the human gut. They bring your intestinal bacteria into balance in times when things are really bad.

I do a cure 2x a year and it helps at least for a while. Solve the problem can be with Omni Biotic SR 9* not, but at least it will be much less bad. But make sure you buy the right one, there are a whole range of different Omni Biotics, some of which contain lactose!

I order Omni Biotic SR 9* always at Shop Apotheke, because it's a lot cheaper here than in a conventional pharmacy. It's currently on offer, it's best to take a look!

The FODMAP list PDF

We would like to provide you with a FODMAP list. It should help you to find out what your digestion reacts positively and negatively to.

Our FODMAP list is constantly being expanded and improved. Although we put a lot of effort, we can not guarantee completeness. The list of FODMAP foods is only a guide.

Because every person has a different digestion. What I tolerate well, you do not have to be able to eat without problems. Even if we both pay attention to the same FODMAP list and foods.

With the list you can identify foods with high FODMAP content. This helps you to include more low FODMAP foods in your diet. And thus to give the intestine some rest.

I did a food intolerance test - it really does the trick!

You have to try out and find out what is good for you. You must determine your own tolerance threshold for individual foods. So you can find out which foods you can tolerate in which quantities.

First, we'll tell you which foods have a lot of FODMAPs in them. You can take the list directly from the article. Or you can download the FODMAP list pdf.

Printable FODMAP list - High FODMAPs content

You should eat very little of these foods. There is no 1:1 instruction for irritable bowel syndrome. This means that you may still be able to eat foods that are on this FODMAP list without any problems.

Download: FODMAP list high FODMAPs content

Vegetables

Artichoke
Cauliflower
Beans - all except runner beans
Peas
Chickpeas
Spring onion (white part)
Garlic
Cabbage
Leeks (white part)
Lenses
Paprika green
Mushrooms
Brussels sprouts
Beet
Shallots
Celery
Soybeans
Asparagus
Sweet potato
Jerusalem artichoke
Savoy cabbage
Sweet peas
Sweet corn
Onion

Fruits

In general, you should eat fruit only in small amounts.

Apple
Apricot
Avocado in large quantities
Bananas - very ripe
Pear
Blackberry
Fig
All kinds of fruit juices
Dried fruits (dates, plums etc)
Pomegranate
Grapefruit
Guava
Currants
Persimmon
Cherry
Coconut water
Lychee
Mango
Mirabelle
Nashi pear
Nectarine
Orange juice fresh
Peach
Plums
Processed canned fruit
Watermelon

Cereals and nuts

Amaranth
Bulgur
Couscous
Cashew kernels
Spelt - strong fluctuations in tolerability
Wheat and products from it such as cakes, pasta, bread, etc.
Barley - in large quantities
Semolina
Macadamia
Rye
Pistachios

Dairy products

It's better to avoid all dairy products that contain lactose.

Buttermilk
Creamy soups with milk
Cream cheese
Oat milk
Yogurt
Condensed milk (also sweetened)
Cow's milk
Milk ice cream
Milk chocolate
Whey
Curd
Cream
Sour cream
Sheep milk
Vanilla sauce
Soft cheese
Goat milk

Sugar and sweeteners

Agave syrup
Birch sugar*
Pear syrup
Fructose
Honey
Isomaltite
Corn syrup
Mannite
Sorbitol
Xylitol*
sugar free candies
sugar free chewing gum

Drinks

alcoholic beverages
Iced tea
Fennel tea
Chamomile tea
carbonated drinks
Light drinks
Herbal tea
Energy drink
Juices made from unsuitable fruits, vegetables or sweeteners

You should also be careful with coffee. Do not drink more than two cups per day. Decaffeinated coffee, on the other hand, you can enjoy without any problems.

Snacks and sweets

Candies
high-fat pastries
Gummi bears
Chewing gum
Milk chocolate

Printable FODMAP list - Low FODMAPs content

With fruit, the riper the fruit, the more fructose it contains. And the more fructose, the more likely your intestines will have problems.

There are fruits that you will find on both the low and high FODMAPs list. Bananas are a good example. You can eat green or only slightly yellow bananas without any problems. Ripe bananas, however, will give you a stomachache.

Download: FODMAP list low FODMAPs salary