You’re about to take control of your food, your kitchen, and your life. And I’ve got the low FODMAP Diet Checklist that will help you to make healthy happen! 

I know how it is. It feels unfair. It feels unfair that all of a sudden you have to do a major kitchen overhaul and totally change your approach to food just to feel “normal.” I really do understand you. But if you want to start feeling better and you’re ready to get rid of all those digestive symptoms (like bloating, gas, diarrhea, abdominal pain, constipation and reflux) I know you’re sick of, you’ve got to adjust your mindset. You’ve got to think more about the foods you can eat rather than focusing on the ones you can’t. Think about what you’ll be gaining (health, vitality, a healthier gut) rather than what you’re losing (high FODMAP foods you might like to eat but that are making you sick). You need to use this FODMAP Diet Checklist to get you headed in the right direction.

This is your time to feel fabulous. Nothing tastes as good as healthy feels.

If you share your kitchen with others who are not eating low FODMAP, designate some areas of the kitchen as low FODMAP zones. Once you get rid of the high FODMAP foods bound to bring you down, you can stock up on all of the low FODMAP foods (and there’s a lot out there!) that will keep you on the right track.

Are you ready? Those High FODMAP Foods are Better in the Trash than Trashing Your Body. Let’s ditch them. 

Your FODMAP Diet Checklist

Here’s your FODMAP Diet Checklist for Produce

Clean out the produce drawer! Here are some common high FODMAP fruits and vegetables to stay away from.

  • Apples
  • Apricots
  • Artichoke
  • Asparagus
  • Avocados
  • Blackberries
  • Cabbage
  • Cauliflower
  • Cherries
  • Figs 
  • Garlic
  • Grapefruit
  • Mango
  • Mushrooms
  • Nectarines
  • Onions
  • Peaches
  • Pears
  • Plums
  • Pomegranate
  • Prunes
  • Raisins
  • Scallion Bulbs
  • Shallots
  • Watermelon

Here’s your FODMAP Diet Checklist for Meats

Next, let’s talk about meat. In short, steer clear of processed meats (like sausage and chorizo which likely have onions or garlic). Also, watch the marinades and additives. Meat that seems plain often have something on it (especially true when you’re eating out). Always read labels and watch for added ingredients. If it’s just plain meat, you are totally good to go.

  • Sausage
  • Chorizo
  • Marinated Meats

Here’s your FODMAP Checklist for Breads, Grains and Flours

The best of the best foods don’t have labels. But that doesn’t mean you can’t find good for you low FODMAP foods that do have labels. If you’re going to eat foods with labels, you always have to remember to read them and know what ingredients to avoid.

  • Wheat
  • Barley
  • Bran
  • Multigrain Bread
  • Wheat Bread
  • Pumpernickel
  • Rye Bread
  • Oat Bread
  • Spelt Bread
  • White Bread
  • Whole Grain Bread
  • Raisin Bread
  • Couscous
  • Gnocchi
  • Rye
  • Semolina
  • Spelt
  • Coconut Flour
  • Almond Meal
  • Freekah
  • Wheat Pasta
  • Spelt Pasta   

Here’s your FODMAP Diet Checklist for Beans and Nuts

Also, for now, you’ve got to steer clear of these classic bloaters.

  • Baked Beans
  • Black Beans
  • Black-Eyed Peas
  • Butter Beans
  • Chickpeas
  • Falafal
  • Garbanzo Beans
  • Kidney Beans
  • Lima Beans
  • Peas
  • Almonds
  • Cashews
  • Pistachios

Here’s your FODMAP Diet Checklist for Dairy Products

And, there are a bunch of dairy products you’ve got to ditch too.

  • Buttermilk
  • Cream Cheese
  • Ice Cream
  • Kefir
  • Milk
  • Ricotta Cheese
  • Dairy Based Yogurt

*Note: While cheeses like parmesan, mozarella and cheddar are all tested to be low FODMAP, you might still be sensitive to all dairy. Watch how you feel and feel free to eliminate all dairy for a while.

Here’s your FODMAP Diet Checklist for Condiments, Drinks and Random Ingredients

Here are a few more items to clear from your kitchen.

  • Agave
  • Beer
  • Barley Malt
  • Carob
  • Chai Tea
  • Chamomile Tea
  • Coconut Water
  • Dandelion Tea
  • Fennel Tea
  • Fruit Juices
  • Honey
  • Herbal Tea
  • Hummus
  • Jam
  • Pesto sauce (made with garlic)
  • Ketchup
  • Kombucha
  • Oolong Tea
  • Pickles
  • Stock Cubes
  • Tahini (made with garlic)
  • Rum
  • Sweeteners
  • Tzatzik Dip
  • Wine

Check ✓ & Check ✓
You’re well on your way to a FODMAP Friendly Kitchen!

For low FODMAP alternatives to your high FODMAP food favorites, check out the FODY Foods, Casa De Sante and FODMAPPED for You.

Eating well and living well go hand in hand. And even the healthiest foods might not be the right healthy foods for your body. So, if you’re going low FODMAP, be intentional about it. Make the changes you know your body needs and see how much food matters. Change Your Meals, Change Your Life! 

Click Here to Download my FREE Low FODMAP Starter Kit! Let’s do this.