Foods that are high in FODMAPs include:
Some fruits such as apples, cherries and mango
Some vegetables such as artichokes, asparagus and garlic
Some grains including wheat, rye and barley
Most legumes (when on a vegan diet it is often recommended in phase one to eat canned chickpeas and canned lentils)
Most dairy products, not a problem for vegans!
Some sweeteners including honey and agave nectar.
And some food additives such as chicory root, inulin, and xylitol.
Don’t panic! There is an equally long list of low FODMAP foods.
* Most FODMAP apps work with a colour coded traffic light system;
Green foods are generally safe
Amber are to be eaten in moderation
Red are high FODMAP to be avoided in the initial phase of the diet.
