Heartburn, Carbs & SIBO

As referenced in the discussion above, click below to uncover the many issues that can arise due to long term use of antacids:

https://onebody.live/2018/03/23/heartburn-part-iii-the-hazards-of-antacids/

The follow are foods that many with SIBO find problematic.  As you can see, many of these foods are considered “healthy,” and under optimal conditions are.  However, if you note reactions to some of these foods, it should at least spark further investigation into SIBO:

VEGETABLES

Asparagus 4 spears

Artichoke

Avocado

Beet 4 slices

Bok Choy 1½ c/127g

Broccoli 1 c

Brussels Sprouts 6 ea/ 114g

Cabbage: Savoy1 c

Cauliflower

Celery

Fennel bulb >1 c, leaves >3c

Garlic Jerusalem artichoke

Leek 1 ea/84g

Mushrooms

Onions

Peas, green½ c/72g Snow Peas10 pods

Scallions: white part

Shallot

Sugar Snap Peas

Zucchini >¾ cu

Bean Sprouts

Corn

Okra

Potato: white/all colors

Potato: sweet

Starch powder: all arrowroot, corn, potato, rice, tapioca

Seaweeds

Turnip

Taro

Water Chestnuts

Yam

Yucca

Canned vegetable

FRUIT

Apple

Apricot

Avocado

Berries: cranberry 2 T blueberry >80/100g blackberry raspberry >50 ea

Cherries 6 ea

Citrus, grapefruit 1ea 207g

Current, dried 2Tb

Custard

Apple

Date, dried Fig, dried Mango*

Nectarine Papaya,

dried Peach

Pear

Pear: nashi Persimmon

Plum

Pomegranate 1 ea/ 76g, ½ c seeds

Prunes

Raisons

Tamarillo*

Watermelon

Canned fruit in high fodmap fruit juice

Plantain

Jam/Jelly: commercial

LEGUMES/BEANS:

Borlotti/Cranberry

Kidney/Red Lima ½ c

Navy/White/Haricot

Baked Spilt pea

Butter

Cannellini

Chickpea/Garbanzo Fava/Faba/Broad

Pinto

Soy

NUTS/SEEDS

Almonds 20 ea/.85oz flour 4 T

Cashews

Hazelnuts 80 ea/100g

Pine nuts 8 T/100g

Pistachios

Pumpkin seeds 100g

Sesame seeds 100g

Sunflower seed 100g

Chia seeds

Coconut milk- with thickeners (guar gum, carageenan)

Seed flour

DAIRY

Yogurt: lactose-free commercial (pectin)

Cheese: cream cheese, cottage cheese, fresh cheese (feta, cheve, fresh mozzarella), ricotta

Kefir: commercial, homemade 24 hour

Cream

Milk

Sour cream:

commercial Yogurt

PROTIEN/MEATS

Broth: homemade bone/cartilage

Bacon- w/high fructose corn syrup

Deli/Processed Meat with sugar, carrageenan, high fodmap

SWEETENERS

Honey*: acacia, sage, tupelo

Agave syrup

Barley

Malt syrup

Brown Rice syrup

Cane sugar (Rapadura, Sucanat)

Coconut sugar

Fructose, powdered High-fructose corn syrup

Maple syrup

Molasses

Sugar/Sucrose Sucralose Polyols/Sugar alcohol: isomalt, erythritol, lactitol, maltitol, mannitol, sorbitol, xylitol

BEVERAGES/ALCOHOL

Fruit Juice: from High Fodmap fruits

Orange juice 1 c/ 125ml

ALCOHOL Rum: light/gold*

Coffee Substitutes

Soda (fructose, sucrose)

Tea: chicory root, licorice, pau d’arco

ALCOHOL:

Beer

Brandy

Hard Cider

Liqueurs/Cordials Rum: dark Sherry Tequila

Wine: dessert/sweet, sake, sparkling, port

FATS/OILS

Soybean Oil

SEASONS/CONDIMENTS

Asafoetida powder

Chicory root (leaves ok)

Cocoa/chocolate unsweetened

Gums/ Carrageenan/ Thickeners Sauces or Marinades with High Fodmap/

Soy Sauce/Tamari Spices: Onion & Garlic powder

Vinegar: balsamic