RED FOODS

Choose 1-2 servings/meal (15-30 g carb).

High carb foods.

Best choice - High fiber foods in LIST 1.

Each portion listed is approx 15 g carb/serving.  The portions listed are averages, not exact, making it easy to remember.  

 

Measure foods after cooking, as you would eat them.

1/2 cup size = tennis ball or ice cream scoop

*Foods/beverages containing gluten and/or dairy.

Consider avoidance if suffering from gas, bloating, diarrhea or constipation.

+Foods high in FODMAPS

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

And

Polyols

These foods contain poorly absorbed, short-chained carbohydrates. 

Eating these foods may cause abdominal distention, bloating and gas.

LIST 1

HIGH FIBER

(Best Choice)

Beans/legumes 1/2 cup

  • Black Beans+

  • Cannellini Beans+

  • Garbanzo Beans

  • Kidney Beans+

  • Lima Beans+

  • Pinto Beans+

  • White Beans+

Barley   1/2 cup*

Bulgur   1/2 cup*

Wheat Berries   1/2 cup*

Cereals   1/2 cup*

  • Oatmeal*

  • Wheat Bran Cereal*+

  • Oat Bran Cereal

Corn   1/2 cup

Fruit, fresh   1 small or 1 cup

High FODMAP:

  • apples

  • apricots

  • Asian pears

  • blackberries

  • boysenberries

  • cherries

  • figs

  • jackfruit

  • mangoes

  • nectarines

  • peaches

  • pears

  • persimmons

  • plums

  • prunes

  • tamarillo

  • watermelon

  • white peaches

Rice, brown  1/2 cup

Popcorn, popped   3 cups 

Squash   1 cup

  • Acorn

  • Butternut

Sweet potato/yams  1/2 cup

Quinoa   1/2 cup                 

LIST 2

(Not Best Choice)

 

Bread   1 slice*+

Cereals   1/2 cup*+

  • Cream of Wheat*+

  • Dry Cereals*+

Crackers   6*+

Milk   8 ounces (check labels as brands differ in carb content)

  • Cow*+

  • Almond

  • Buttermilk*

  • Coconut

  • Soy

  • Plain Kefir*+

Fruit, canned   1/2 cup

Pasta   1/2 cup*+

Peas   1/2 cup

Potato   1/2 cup

Rice, white   1/2 cup

Roll   1 small*+

Soup   1 cup*+

Soybeans/Edamame   1 cup

Tortilla, corn   1-6 inch

Tortilla, flour   1-6 inch*+

Yogurt, fruit-flavored  4-6 ounces*+

© 2016 by RYGforHealth