My food intolerances

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20 November 2019

Between the Dots started on 17 August 2016 as a place to collect recipes that don't upset my body. For myself. And to help others. To give some insight into the guidelines I follow while creating my recipes, here I share my list of the things I don't tolerate or only use in moderation. This list came together through years of trial and error, and with the help of an orthomolecular dietitian. Therefore, it is strictly personal, and may contain ingredients you can't tolerate while you follow similar guidelines. If you have difficulties tolerating food, I highly recommend to seek help from a professional to discover what your body needs.

Before you have a look at my list, a little disclaimer: I'd like you to know that this list is strictly personal to me and just for reference. Make use of it when you've invited me over for dinner, or are looking for a food related collaboration with Between the Dots. If you experience any health issues, seek help from someone who is specialized in whatever need you have and be prepared to do the work. It took me years to narrow down my food sensitivities and I couldn't have done it without help. From my experience I have a lot of knowledge about food intolerances. However, I'm not a health care professional and therefore can't help you with any problems you might experience.

FODMAP

Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols

Food I omit

If you find these ingredients in my recipes, read carefully how I use them

Fruit

Apricots
Cranberries
Currants
Dates
Figs
Lychees
Persimmons
Raisins

Vegetables

Artichokes
Beetroots
Broccolini
Celery
Courgette
Garlic
Green asparagus
Jerusalem artichokes
Leek, white bulb
Mushrooms
Onions
Parsnips
Peas
Savoy cabbage
Scallions, white bulb
Shallots
Snow peas
Spring onions, white bulb
Sugar snap peas

Grains

Amaranth
Barley
Cous cous
Quinoa
Whole grain

Legumes

Adzuki beans
Baked beans
Black beans
Borlotti beans
Fava beans
Kidney beans
Lima beans
Mung beans
Soy beans

Nuts

Almonds
Cashews

Food I use in moderation

Not too often and/or less then 40g combined in a single serving

Fruit

Apples
Bananas
Black berries
Blue berries
Cherries
Coconut
Grapefruit
Kiwi
Mango
Nectarines
Papaya
Peaches
Pears
Pineapple
Plums
Pomegranate
Rambutan
Watermelon

Vegetables

Artichoke hearts
Butternut squash
Fennel
Green beans
Kohlrabi
Leek, green leaves
Scallions, leaves
Tomatoes
Turnips

Grains

Corn
Rye
Spelt

Legumes

Broad beans
Chickpeas
Lentils
Mung beans, sprouted
Split peas

Nuts

Hazelnuts
Peanuts
Pistachios