During pregnancy, it is beneficial to limit high-FODMAP foods that can increase gas, bloating, and digestive discomfort. High-FODMAP foods to consider limiting include:
Vegetables:
Garlic, onions, asparagus, artichokes, beetroot, Brussels sprouts, cabbage, cauliflower, leeks, mushrooms, snow peas, and sweet corn.
Fruits:
Apples, apricots, blackberries, cherries, mangoes, nectarines, peaches, pears, plums, prunes, pomegranates, watermelon, dried fruits, and canned fruits with syrup.
Grains:
Wheat, barley, rye, couscous, semolina, farro, and products made from these like bread, pasta, cereals, and some snacks.
Dairy products:
Milk (cow, goat, sheep), buttermilk, soft cheeses (like cottage cheese, ricotta), yogurt, ice cream, custard, and other lactose-containing dairy items.
Legumes:
Beans (baked beans, black-eyed peas, kidney beans, lima beans), chickpeas, lentils, soybeans, split peas.
Sweeteners and drinks:
Artificial sweeteners like sorbitol, apple juice, orange juice, soy milk, oat milk, and some teas and fermented drinks like kombucha.
Note:
It is important to note that not everyone reacts to all high-FODMAP foods, and some pregnant women may have eased tolerance. It’s best to monitor individual reactions and discuss dietary changes with a healthcare provider to maintain nutritional balance during pregnancy.
In some cases, garlic-infused oil and lactose-free dairy products can be used as alternatives to provide flavor and calcium without the FODMAPs.
