⚜ Foods you can eat on a Low-FODMAP Diet : There is a wide variety of healthy and nutritious foods that you can eat on a Low-FODMAP diet which are as follows... 🎈 Meats, Fish and Eggs : These are well tolerated unless they have added high-FODMAP ingredients like wheat or high-fructose corn syrup 🎈 All fats and oils 🎈 Most herbs and spices 🎈 Nuts and Seeds : Almonds, cashews, peanuts, pine nuts, sesame seeds (but not pistachios, which are high in FODMAPs) 🎈 Fruits : Bananas, blueberries, grapes, kiwi, lemons, lime, mandarins, melons (except watermelon), oranges, passionfruit, raspberries, strawberries 🎈 Sweeteners : Maple syrup, molasses, stevia and most sugar alcohols 🎈 Dairy Products : Lactose-free dairy products 🎈 Vegetables : Bell peppers, carrots, cucumbers, eggplant, ginger, green beans, kale, lettuce, chives, olives, potatoes, radishes, spinach, spring onion (only green), sweet potatoes, tomatoes, yams, water chestnuts 🎈Grains : Corn, oats, rice, quinoa, sorghum, tapioca 🎈 Beverages : Water, coffee, tea, etc. If you find that a certain type of food strongly upsets your digestion, you may want to permanently avoid it. It can be difficult to get started and follow a low-FODMAP diet on our own. Therefore, it’s recommended to seek the advice of a physician or dietitian who is well trained. This may also help prevent unnecessary dietary restrictions, as certain tests can help determine whether you need to avoid the FODMAPs fructose and/or lactose. ⚜ Recommendation : It’s recommended to eliminate all high-FODMAP foods for a few weeks, then reintroduce some of them one at a time. It’s best to do this with the help of a qualified health professional. ⚜ Inference : 💧 FODMAPs are short-chain carbs that move through your intestines undigested 💧 Many foods that contain FODMAPs are considered very healthy, and some FODMAPs function like healthy prebiotic fibers, supporting your friendly gut bacteria Therefore, people who can tolerate these types of carbs should not avoid them. 💧 The people with a FODMAP intolerance, foods high in these carbs may cause unpleasant digestive issues and should be eliminated or restricted. 💧 If you frequently experience digestive upset that lowers your quality of life, FODMAPs should be on your list of top suspects 💧 Though a low-FODMAP diet may not eliminate all digestive problems, chances are high that it may lead to significant improvements.