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Here's Exactly What You Need To Know To Beat Bloat for Good

May 15, 2015
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Low-FODMAP (less likely to cause IBS symptoms):

  • Gluten-free bread or cereal products, rice, oats, quinoa
  • Lactose-free milk or lactose-free yogurt, hard cheeses, Brie, Camembert
  • Tofu, tempeh, pork, turkey, beef, lamb, shellfish, fish, chicken, eggs
  • Alfalfa, bok choy, carrots, eggplant, green beans, lettuce, olives, parsnip, potatoes, pumpkin, bell peppers, spinach, tomatoes, turnips, zucchini
  • Bananas, blueberries, cantaloupe, grapes, oranges, raspberries, strawberries
  • Sugar, maple syrup that doesn't contain HFCS
  • Almonds, macadamias, walnuts, pumpkin seeds

High-FODMAP (more likely to cause IBS symptoms):

  • Crackers and pasta made predominantly from wheat or rye
  • Milk made from cows or sheep, plain yogurt, ice cream, cottage cheese, ricotta
  • Lentils, soybeans
  • Artichokes, asparagus, cauliflower, leek, mushrooms, onion, scallions, shallots
  • Apples, apricots, avocados, blackberries, mangoes, nectarines, peaches, pears, plums, prunes, canned fruit, watermelon
  • Fructose, high-fructose corn syrup, honey, sorbitol, mannitol, isomalt, xylitol
  • Pistachios and cashews

Note: You may not have to avoid all of these foods forever. A registered dietitian (find one near you at EatRight.org) can help you with an elimination diet for a period of time, usually six to eight weeks. Afterward, you can experiment with reintroducing these foods one at a time.

Interested in learning more? Download The Monash University Low FODMAP diet app (.99 for iPhone; for Android) for detailed expert guidance.






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