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)
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
Butternut Squash: 1/4 cup
Celery: 1/2 stick. Too fibrous for GAPS Intro.
Celeriac: I read it was too fibrous for GAPS Intro.
Cucumber: Found this listed as borderline on 1 list.
Eggplant (aubergine): Found this listed as borderline on 1 list. A nightshade.
Fennel: 1/2 cup. May be too fibrous for some guts.
Green beans (string beans): I read somewhere these are too fibrous for GAPS Intro.
Peas, green: Limit quantities.
Radish: GAPS specifically states that black radishes are okay, but I don’t see anything on plain radishes.
Snow Peas: Keep it less than 10.
Swiss Chard (Silver Beet)
Spring onion, green part only (scallions)
Tomato: A nightshade.
As always, I am wishing you much success in your endeavors!
Posts in the Draft Bin: A GAPS Story that was shared with me regarding seizures, How is GAPS Intro Going?
Related Post: Bloating? Check Out FODMAPS.