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Table 2 SIBO Fruit and Vegetable Guide with References

by | Jan 1, 2013

Post Categories: Nutrition and Lifestyle

Less Fermentable

Vegetables

Bamboo shoots

Bok choy

Carrot

Chives

Cucumber

Eggplant

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Endive

Ginger

Green beans

Kale

Kabocha squash/Jap pumpkin

Lettuce

Olives

Peppers: bell/sweet, chili Radicchio

Radish

Rutabaga

Scallion: green part

Spinach

Swiss chard

Tomatoes/sun-dried tomatoes

Yellow squash zucchini/courgette

Fruit

Banana

Berries: blueberry, boysenberry, raspberry, strawberry

Carambola

Citrus: lemon, lime, grapefruit, mandarin, orange, tangelo, tangerine

Durian

Dragon fruit

Guava

Kiwifruit

Melon: cantaloupe/rock, honeydew

Papaya

Passion fruit

Pawpaw

Pineapple

Prickly pear

Rhubarb

Moderately Fermentable

Limit to 1 of the following/ meal.* Adult quantities.

Vegetables

Asparagus < 3 spears

Artichoke hearts < ¼ cup

Beet < 2 slices

Broccoli < ½ cup

Brussels sprouts < ½ cup

Butternut < ½ cup

Cabbage < ½ cup

Cauliflower < ½ cup

Cabbage, savoy <1 cup

Celery < 1 stick

Celery Root < ½ cup

Fennel bulb < ½ cup

Okra < 3 pods

Peas, green < ⅓ cup

Snow peas < 5-10 pods

Fruit

Avocado < ¼

Cherries < 3

Grapes <10**

Longan < 10

Lychee < 5

Pomegranate < ½ small

< ¼ cup seeds

Rambutan < 3

Sweetener

Honey < 2 Tb***

MORE FERMENTABLE

Vegetables

Artichoke

Bean sprouts

Cauliflower

Garlic

Jerusalem artichoke

Leek

Mushrooms

Parsnip

Onions

Potatoes

Starch powder: arrowroot, corn, potato, rice, tapioca, etc.

Sweet potato

Seaweeds

Scallions: white part

Shallot

Sugar Snap Peas**

Tomato soup/juice**

Turnip

Taro

Water chestnuts

Yam

Yucca

Fruit

Apple

Apricot

Berries: blackberry

Canned fruit in fruit juice**

Custard apple/bull’s heart

Fig**

Jam/Jelly

Mango**

Nashi pear

Nectarine

Peach

Pear

Persimmon

Plantain

Plum

Watermelon

*Meal = eating that is separated by 3–4 hours

** Fructose – only an issue for fructose malabsorbers

***

Our limited testing indicates that fructose malabsorbers can handle this amount of honey, particularly clover variety

References

Gibson P, Muir J, Barrett J, Shepard S, et al. The Low Fodmap Diet, 3rd ed. June 2012. Available at www.med.monash.edu/cecs/gastro.

Hebblethwaite C. Your Low FODMAP Diet Plan. Christchurch: Dietary Specialists Limited; 2012.

Siebecker A. Clinical experience, SIBO specialty private practice. NCNM Clinic, Portland, OR. 2011–2012.

Specific Carbohydrate Diet legal/illegal list [Web page]. Breaking the Vicious Cycle. http://www.breakingtheviciouscycle.info/legal/listing. Accessed October 22, 2012.

Table 2: SIBO Fruit & Vegetable Guide

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