This episode is part of my FODMAP mini-series looking at how to handle a negative reaction to the FODMAP diet reintroduction phase. Listen to them all.

Listen to hear how to retest after a positive FODMAP reaction to a challenge. I also share HOW Galacto-oligosaccharides will affect your gut.

Foods turn to moderate or high FODMAP at these levels:

Nuts

• Almonds - 10 nuts
• Hazelnuts - 10 nuts
• Flax seeds 15g (1 tbsp)
• Butternut squash – 60g (also Mannitol)
• Cassava – 180g

Beans   

• Pinto beans <28g (1.5 tbsp)
• Adzuki beans <40g (¼ cup)
• Black beans <45g (¼ cup)
• butter beans <60g
• borlotti beans <45g
• chickpeas, tinned, rinsed <80g (when these are dried, & boiled you can only eat <33g)
• cannellini beans <89g
• Lentils tinned, rinsed  <65g (brown)
• Lentils (puy) 30g is low, 90g is high
• Lentils (red) 23g is low 46g is moderate

If one of the high GOS foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/