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2023-10-01 11:00




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Low FODMAP foods


Low FODMAP Foods (a recommended alternative)

Fruits like Citrus fruits, grapefruit, berries including strawberry and blueberry, banana, grape, honeydew, cantaloupe, , maple syrup, and kiwi fruit all in moderation, lemon, lime, raspberry.

Sweeteners such as sugar, glucose, other artificial sweeteners not ending in "ol" such as sucralose /Splenda and aspartame/Equal, saccharin/ Sweet&low.

Lactose free dairy products, rice milk, hard cheeses, lactose free margarine as butter substitute, Brie cheese, sorbet , gelato ice cream, lactose free yogurt.
If severe lactose intolerance use OTC lactaid pills even with "lactose free dairy products" since lactose free products are not regulated and may not be lactose free as claimed. The same holds true for lactaid.

Starches such as rice, corn, potato, gluten free cereals/bread.

Use Beano if necessary to reduce gas produced by legumes.

Gas-free soak, place 1 pound of beans in 10 cups of boiling water. Boil for 2 to 3 minutes. Then cover and set aside overnight. The next day 75 to 90 percent of the indigestible sugars that cause gas will have dissolved into the soaking water.

Vegetables like winter squash, lettuce, spinach, cucumbers, bell pepper, green beans, tomato and eggplant.

Only if salicylate sensitive, Fruits negligible in salicylate are,pear( ripe and peeled), lime.
Vegetables with negligible salicylate: beans, cabbage, celery, split pea, lentil, lettuce (iceberg), peas (dried), potato (old, white, peeled), almond, peanut.

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