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For properties managed by UNBOUNCE: ALLHËR Apartment Rentals Ltd.

Suite 200, 578 West 8th Avenue Vancouver, B.C., Canada V0Z 1B1

Phone: (604) 683-7690Email: ahller@aptrentals.com

Low FODMAP
Cheat Sheet

YOUR GO-TO LOW FODMAP
GUIDE & FOOD LIST

Meat, Fish & Eggs

AVOID


Foods made with breadcrumbs

Foods seasoned with onions, garlic or other high FODMAP ingredients

Foods marinated in sauces containing high fructose corn syrup

ENJOY


Beef
Chicken
Canned Tuna
Eggs
Egg Whites
Fish 
Lamb 
Pork 
Shellfish 
Turkey

epicured-low-fodmap-ginger-pork

GINGER 
PORK
from Epicured

AVOID


Soy milk

ENJOY


Almond milk
Rice milk
Hemp milk
Coconut milk

Non-Dairy Alternatives

AVOID


Artichokes
Asparagus
Avocado
Beets
Broccoli
Brussels sprouts
Cauliflower
Celery
Corn
Garlic
Green peas
Leek & Scallion bulbs
Mushrooms
Onions
Snow peas
Sugar snap peas

ENJOY


Bamboo shoots
Bell peppers
Bok choy
Cucumbers
Carrots
Cabbage (green & red)
Eggplant
Fennel
Green beans
Kale
Lettuce
Leafy greens
Okra
Parsnips
Potatoes (white & sweet)
Pumpkin Seaweed/Nori
Spaghetti squash
Spinach
Summer squash
Tomatoes
Water chestnuts
Yams
Zucchini

Vegetables

epicured-low-fodmap-chia-seed-pudding

ENJOY


Lactose Free Milk
Lactose Free Yogurt
Lactose Free Cottage Cheese
Hard Cheeses (i.e. Cheddar, Colby, Parmesan, Swiss)
Mozzarella
Goat Cheese
Brie
Camembert
Small Amounts (2T.) of Ricotta, Cream Cheese, Half and Half, Heavy Cream & Sour Cream

AVOID


Buttermilk
Cottage cheese
Ice cream
Gelato
Milk (from cow, sheep or goat)
Sweetened condensed milk
Evaporated milk
Yogurt
Frozen yogurt
Kefir
Custard

Dairy

AVOID


Legumes including black beans, kidney beans, black-eyed peas
Edemame
Hummus

ENJOY


FIrm tofu
Tempeh
Lentils—canned & rinsed (1/2 cup)
Chick peas—canned & rinsed (1/4 cup)

Legumes

VANILLA COCONUT
CHIA SEED PUDDING
from Epicured

epicured-low-fodmap-tierra-salad

TIERRA
SALAD
from Epicured

AVOID


Cashews
Pistachios

ENJOY


Almonds, 10
Brazil nuts, 10
Chia seeds, 2T.
Flaxseeds, 1T. 
Hazelnuts, 10
Macadamia nuts, 20
Peanut butter and almond butter, 2T.
Peanuts, 32
Pecans, 10
Pine nuts, 1T.
Sesame seeds, 2T.
Sunflower seeds, 2Tsp.
Walnuts, 10

Nuts & Seeds

epicured-low-fodmap-trail-mix

HOUSE-MADE
TRAIL MIX
from Epicured

AVOID


Apples & Applesauce
Apricots
Blackberries
Dates
Cherries
Dried fruits
Figs
Grapefruit
Guava
Lychee
Mango
Nectarines
Pears
Peaches
Plums
Prunes
Persimmon
Watermelon

ENJOY


Bananas (avoid very ripe)
Blueberries
Raspberries
Strawberries
Cantaloupe
Clementines
Dragon fruit
Grapes
Honeydew
Kiwi
Kumquat
Lemons & Limes
Mandarin Orange
Passion fruit
Pineapple
Rhubarb
Papaya

Fruits

epicured-low-fodmap-fruit-bowl

SUNRISE 
FRUIT BOWL
from Epicured

AVOID


High fructose corn syrup
Agave
Honey
Jams & Jellies
Molasses
Pickle
Relish
Garlic (fresh and in powder form)
Onions (fresh and in powder form) 
High FODMAP fruit or vegetable sauces
Salad dressings made with high FODMAPS
Sugar alcohols found in many diet products & gum (ie. sorbitol, mannitol, isomalt, xylitol)

ENJOY


Most spices & herbs
Homemade broth (without onions or garlic)
Butter
Garlic-infused oil
Olives
Margarine
Mayonnaise
All oils
Pepper
Salt
Sugar
Pure maple syrup
Stevia
Mustard
Salad dressing (containing no FODMAPS)
Soy sauce 1 c. 
Marinara sauce (without onions or garlic)
Vinegars
Jams & jellies 1 T. if made with allowed fruit & without high FODMAP additives

Seasonings & Condiments

Beverages

ENJOY


Low FODMAP fruit/vegetable juices (limit to 1/2 cup at a time)
Coffee
Tea (except those not allowed)
Most wine, beer & spirits

AVOID


Any with high fructose corn syrup or high FODMAP fruit/vegetable juices
Fortified wines (sherry, port)
Rum Oolong, chamomile, and fennel teas

DRAGON 
FRUIT 
ANTIOXIDANT
SMOOTHIE
from Epicured

epicured-low-fodmap-smoothie

Desserts

ENJOY


Dark chocolate
Sorbet made with allowed fruit
Lactose-free ice cream 
Any dessert made with allowed ingredients

AVOID


Made with high fructose corn syrup or high FODMAP ingredients

THREE-SPICE
TURKEY CHILI
from Epicured

epicured-low-fodmap-chili
ORDER NOW!

AMAZING FOOD

Our Michelin-star chefs create delicious meals 
from the healthiest, freshest possible ingredients.

THE EPICURED SOLUTION

Seem like a lot to keep track of?

Order an Epicured Meal Plan and Make Low FODMAP Easy!

Pick anything you want from our menu. Expert dietitians approve every ingredient we use.

ZERO GUESSWORK

PREPARED & DELIVERED

Meals that everyone in the household will enjoy, delivered to your home or office, freshly prepared.

Solve your digestive problems while eating five-star meals, prescribed by doctors and dietitians.

START FEELING GOOD AGAIN!

epicured-low-fodmap-lettuce-wraps

CHICKEN
HAWKER
LETTUCE
WRAPS
from Epicured

Dietitian-approved low FODMAP meals, starting at $8.
Food prepared by Michelin-star Chefs.

Safe for FODMAP elimination diet.
Beautiful, eco-friendly hand-wrapped packages.
Convenient deliveries with FREE shipping available.

Premium ingredients: Non-GMO, no hormones, preservatives or antibiotics.

...OR YOU COULD JUST ORDER EPICURED:

epicured-box-delivery

An Introduction to the Low FODMAP Diet

Using Food as Medicine!

LOW FODMAP 101
FODMAP stands for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols 
FODMAPs are a group of small chain carbohydrates, or natural sugars, that can be difficult for many people to digest.If you have IBS, FODMAPs may be causing your symptoms. A diet limiting high FODMAP food sources – fructose, lactose, fructans/GOS and polyols – is proven to keep symptoms in check. 

HOW DO FODMAPS WORK?
There are two ways FODMAPs cause stomach distress: First, when FODMAPs pass into the colon, they are fermented, creating gas. Second, FODMAPs are also osmotic, meaning they pull water into the intestinal tract. Water and gas build up in your gut to cause bloating, cramps, and diarrhea or constipation. Sound familiar? Fortunately, the low FODMAP diet helps prevent symptoms in up to 75% of people with IBS.

KEEPING TRACK
The food list below will help you on your low FODMAP journey, but read carefully! There are lots of hard-to-detect ingredients and additives that are high in FODMAPs. And some foods are only acceptable up to  certain quantities!

THE LOW FODMAP FOOD LIST

ORDER NOW!

Epicured is amazing!!! Being on a low FODMAP diet is a pain, and having a service with such high quality meals, prepared beautifully, delivered freshly, is just a joy for everyone who shares these dietary restrictions.
- Katharina A.

DISCLAIMER: THIS MATERIAL IS FOR INFORMATIONAL PURPOSES ONLY AND DOES NOT SUBSTITUTE FOR THE ADVICE FOF A MEDICAL PROFESSIONAL.

COPYRIGHT © 2017. EPICURED

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DOWNLOAD PRINTER-FRIENDLY VERSION

Save $20 on your first order!

ORDER NOW!ORDER NOW!ORDER NOW!

THE LOW FODMAP DIET REDUCES SYMPTOMS IN UP TO 75% OF PEOPLE WITH IBS? HERE'S HOW:

DID YOU KNOW

THE LOW FODMAP DIET IS COMPLICATED.
GET A CHEAT SHEET!

As the first low FODMAP meal delivery service, we're here to make the low FODMAP diet simpler! 

PAD THAI
WITH SHRIMP

Get started with our list of low FODMAP foods:

LOW FODMAP IS COMPLICATED.
JUST GET IT DELIVERED!

Low FODMAP prepared meals from Michelin-star chefs & expert dietitians.
Delivered right to your door.

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epicured-logo-food-prescribed-for-your-life

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