Here are my latest low and high FODMAP checklists compiled December 2016!
The low FODMAP diet is an evidenced based elimination diet designed to reduce and manage digestive symptoms in 75% of those with irritable bowel syndrome (IBS). The majority of the studies on the low FODMAP diet utilized a registered dietitian (RD) to implement the diet. Ideally, try to work with an RD knowledgable in the low FODMAP diet to be sure you are following it correctly and that your diet remains well-balanced and meet your nutrient needs. The low FODMAP diet has many nuances making it a challenging diet to implement on your own.
Important note: the low FODMAP diet is a learning diet to help the IBS sufferer determine their personal trigger foods. The elimination diet should be followed for 2-6 weeks, followed by the re-introduction phase. During the re-introduction phase, foods rich in one FODMAP group will be added back to the diet methodically to determine tolerance or intolerance to that FODMAP group. The low FODMAP diet has been shown to reduce probiotic bacteria in the colon and the long-term impact of this has yet to be determined. Therefore, the goal of the diet is to minimize symptoms while eating the most varied and healthy diet as possible.