My List to Guide My Vegetable Choices on GAPS, Utilizing a Low FODMAP Approach

Foods containing FODMAPS may be responsible for your bloating, stomach cramps, diarrhea, constipation, or irritable bowel syndrome symptoms.  I follow the GAPS diet for now, and I have noticed a definite worsening in bloating after eating foods with FODMAPS.  I have composed myself a list of vegetables that are appropriate for a low-FODMAPS, GAPS diet.

This is NOT a comprehensive FODMAPS post, FODMAPS food list, or GAPS vegetable list.  It is only trying to align the vegetable component of GAPS and FODMAPS.  Higher FODMAP levels can be found also in some grains, fruits, sweeteners, legumes, dairy, nuts/seeds, some teas, some coffee, cocoa, and alcohols.  So, by all means, if this is something that seems to affect you, go searching and asking questions!

I have read all of the FAQs on the GAPS site, and Dr. Campbell-McBride does not seem to feel that both approaches necessarily need taken (GAPS plus FODMAPS).  It seems that she thinks the FODMAP intolerance will straighten itself out following GAPS.  But I may be paraphrasing way too much and putting words in her mouth.  Always read for yourself!  And I don’t know who is right about what.  And thus the food experimentation going on here in my house.  Some tolerated vegetables may not be tolerated.  And some supposedly poorly tolerated vegetables may be tolerated.  It’s all a game.  Play it.

A List to Guide My Vegetable Choices on GAPS, Utilizing a Low FODMAP Approach (Approved Vegetable List)

Arugula
Artichoke hearts: 
1/4 cup

Beets:  4 slices, compared to my usual 4 beets
Bell Peppers (capsicum):  These are nightshades, they may cause people problems aside from “FODMAPS” issues.  Beware.
Broccoli:  1/4 cup.  That’s not much for a broccoli lover.
Brussels Sprouts:  1/2 cup
Bok Choy
Buttercup Squash
Butternut Squash:  1/4 cup
Carrot
Celery: 
1/2 stick.  Too fibrous for GAPS Intro.

Celeriac:  I read it was too fibrous for GAPS Intro.
Chives
Collard Greens
Cucumber:  Found this listed as borderline on 1 list.
Eggplant (aubergine):  Found this listed as borderline on 1 list.  A nightshade.
Endive
Fennel: 
1/2 cup.  May be too fibrous for some guts.

Ginger
Green beans (string beans): I read somewhere these are too fibrous for GAPS Intro.
Kale
Lettuce
Olives
Peas, green: 
Limit quantities.

Radish:  GAPS specifically states that black radishes are okay, but I don’t see anything on plain radishes.
Red chili
Rutabaga
Snow Peas:  Keep it less than 10.
Spinach
Swiss Chard (Silver Beet)
Spring onion, green part only (scallions)
Summer Squash
Swede
Taro
Tomato:  A nightshade.
Turnip
Watercress
Zucchini (Courgette)

As always, I am wishing you much success in your endeavors!

Terri

Sources:
http://fructosefreeme.com/low-fodmap-diet-2/
http://www.gapsdiet.com/The_Diet.html
http://livinghappywithibs.com/2013/04/22/low-fodmap-foods-to-enjoy/

Posts in the Draft Bin:  A GAPS Story that was shared with me regarding seizures, How is GAPS Intro Going?  cropped-hsd-line-drawing_edited-1.jpg
Related Post:  Bloating?  Check Out FODMAPS.

8 thoughts on “My List to Guide My Vegetable Choices on GAPS, Utilizing a Low FODMAP Approach

    1. thehomeschoolingdoctor Post author

      Thank you for the impetus to start investigating it for myself! Maybe it’ll be my turning point (when the garden produce runs out and I embark on FODMAP elimination)! Good luck to you! Thanks for reading!

      Reply
  1. FitMomPam

    See now I bought some swiss chard from the farm a few days ago and ate it with a few friend eggs and maybe half an avocado (can’t remember) and I was so bloated it was as if I got glutened. Any idea? It was actually pretty painful…

    Reply
    1. thehomeschoolingdoctor Post author

      Sorry to hear that! Ouch! Avocado. Full of polyols (the “P” in FODMAPS). For FODMAP sensitive people, they recommend something like an 1/8th of an avocado, but some are sensitive enough they get symptoms with any. Other polyols include cauliflower and apples, among others. Of course, could always be something else needing to be looked into–but I’d venture the polyol guess. Take care and have a great week!

      Reply
  2. Pingback: Giving FODMAP a Try! | itsafodmaplife

  3. Pingback: Giving FODMAP a Try! | It's a FODMAP Life!

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