Foods That You Can and Cannot Eat On A Low FODMAP Diet (2023)

A low-FODMAP diet is commonly recommended for patients with irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), Crohn's Disease, and other digestive issues. Following this diet correctly may help to reduce commonIrritable Bowel Syndrome(IBS) and/or SIBO symptoms like constipation, diarrhea, gas, and painful abdominal cramping.

How does the diet work? The primary focus is on eliminating problem or “trigger” foods and slowly adding them back in to see how they affect your body. It’s very similar to an elimination diet, and it can bring quick relief within 2 weeks for up to 80% of those who are suffering from gastrointestinal issues and fatigue.

The health benefits of a FODMAPS diet are also great if you want to relieve symptoms related to a digestive condition such as IBS. The main overall goal is managing IBS symptoms so you can live a normal life without constant health conditions, uncomfortable symptoms, and nagging stomach pains.

However, learning how to follow low-FODMAP diets can be challenging at first. That’s why it helps to have guidance such as a chart that lists the foods you can and can’t eat on the diet, along with a good understanding of how the diet works and a solid diet plan to set yourself up for success.

Foods That You Can and Cannot Eat On A Low FODMAP Diet (1)

Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS) is a chronic disorder that affects the large intestine (colon). It oftenpresents withcramping, abdominal pain and bouts of diarrhea or constipation, and other uncomfortable digestive symptoms. Low FODMAP diets are the best way to combatIrritable Bowel Syndrome(IBS) and other digestive conditions because they are conditions that are usually triggered by High FODMAP food intake.

Small Intestine Bacteria Overgrowth (SIBO)

Bacteria Overgrowth in Small Intestine (SIBO) is a condition where there are too many bacteria growing in your small intestines. The small intestine should be relatively free from bacteria but when there

Low-FODMAP Diet Chart: What to Eat and What to Avoid

Here’s a helpful low-FODMAP food list that includes foods fromall ofthe major food groups to help you determine what you can and cannot eat while on the elimination phase of the Low FODMAP diet, which will allow you to manageIrritable Bowel Syndrome.

Common High-FODMAP foods to avoid:

  • Pistachios
  • Cashews
  • Honey
  • Wheat
  • Legumes (Kidney Beans)
  • Most cow’s milk andsoy milkproducts
  • Most Lactose free milk
  • Yogurt
  • Mushrooms
  • Dried Fruit
  • Apples
  • Pears
  • Pasta
  • Rye
  • Barley
  • Nectarines
  • Mangos
  • Asparagus
  • Artichokes
  • Cauliflower
  • Garlic
  • Cherries
  • Blackberries
  • Cottage Cheese

Common Low-FODMAP food to eat on an IBS diet:

  • Peanuts and all-natural peanut butter
  • Real maple syrup
  • Oats
  • Eggs
  • Strawberries
  • Oranges
  • Lettuce
  • Carrots
  • Cucumbers
  • Eggplant
  • Green beans
  • Bell peppers
  • Bok choy
  • Tomatoes
  • Grapes
  • Potatoes
  • Kiwi
  • Bananas
  • Pineapple
  • Almond milk
  • Rice Milk: 200 ML per serving
  • Hard cheeses
  • Cheeses made from sheep or goat’s milk
  • Firm tofu
  • Olives
  • Dark chocolate
  • Sourdough bread
  • Oats/oatmeal
  • Popcorn
  • Fish, seafood, and plain cooked meats
  • Bacon
  • Mayonnaise
  • Sugar free gum
  • Pine Nuts
  • Walnuts
  • Almonds
  • Peanuts
  • Pecans
  • Macadamia Nuts
  • Sesame Seeds
  • Bean Sprouts
  • Oat Bran

Common foods that can be eaten on a low-FODMAP diet in small amounts:

According to theLow-FODMAP Stanford pdf, the following certain foods are Low FODMAP and can be consumed occasionally in small portions:

(Video) A Dietitian Explains the Low FODMAP Diet | You Versus Food | Well+Good

  • Canned pumpkin: ⅓ cup serving
  • Pumpkin Seeds: 2 tbsp
  • Broccoli: ¾ cup serving
  • Avocado ⅛ of a single fruit
  • Cabbage: ¾ cup
  • Sweet potato: ½ cup
  • Lima Beans: 1/4 cup

Click the link to check out some delicious Low FODMAP recipes that we have put together for you: Low FODMAP recipes

Foods That You Can and Cannot Eat On A Low FODMAP Diet (2)

What does FODMAP mean?

The term FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are 4 different short-chain carbohydrates. These short-chain carbohydrates can be difficult for the gut to absorb, which is why they trigger IBS symptoms in some people.

  • Oligosaccharides: Typically found in onions, garlic, legumes, wheat rye, and certain fruits and vegetables
  • Disaccharides: Typically found in dairy products that contain lactose, such as cow’s milk, yogurt, and soft cheeses
  • Monosaccharides: Typically found in fruits that contain fructose, such as mangoes and figs, as well as sweeteners like honey and high fructose corn syrup
  • Polyols: Found in some fruits and vegetables and low-calorie sweeteners

FODMAPs can also feed the gut microbes in the colon and pull water into the lower intestine, leading to painful gas and contributing to other uncomfortable gastrointestinal symptoms.

The best way to avoid uncomfortable digestive IBS symptoms is by eliminating High FODMAP food intake which will allow you to pinpoint, which FODMAPS disagree with your body.

Does the low-FODMAP diet work?

Food is a common trigger for gastrointestinal issues. For people with food sensitivities, an elimination diet can help them identify which types of foods are trigger symptoms of digestive discomfort.

It is designed to limit or eliminate the foods that trigger IBS, also known as high-FODMAP foods.

Studiesshow that following this diet can decrease the gastrointestinal symptoms related to IBS in up to 80% of people and improve the quality of life for the patient.

What are the benefits of a low-FODMAP diet?

People who remove high-FODMAP foods from their diet and replace it with Low FODMAP food often notice an immediate improvement in their symptoms. Most people begin to feel better after just a few days, with significant changes occurring within two to six weeks.

Reduced Digestive Symptoms

The hallmarks of IBS include stomach pain, flatulence, reflux, bloating, diarrhea and constipation. These symptoms can affect quality of life, and sometimes even be debilitating. Studies show that this diet canreduce symptoms by up to 81%.

(Video) Best & Worst Foods to Eat with Irritable Bowel Syndrome (IBS) | Reduce Risk and Symptoms of IBS

Improved Quality of Life

Not only does this diet improve quality of life by managing digestive symptoms,itcan alsoincrease energy levelsin people who suffer from IBS.

Foods That You Can and Cannot Eat On A Low FODMAP Diet (3)

A Low-FODMAP Diet Isn’t for Everyone

Although the low-FODMAP diet is backed by science, it’s not necessary for every patient with IBS. Following it without reason could put you at risk for nutritional deficiencies, so be sure to consult with your doctor, dietician, or nutritionist before making any major changes.

If you have a history of eating disorders or are underweight, then this diet may be too restrictive for you. Low FODMAP foods hold nutritional value as well, but you are limited to a smallamountof foods which can cause a nutritional deficit.

People with IBS who are pregnant or have other dietary restrictions may do best on a modified or FODMAP-gentle diet, which involves eliminating only the very highest FODMAP foods, such as legumes, apples, dairy, wheat, and onions.

Your Low-FODMAP Diet Plan: How to Get Started

Before you try the diet, work with your doctor to confirm that youactually haveIBS and that the Low-FODMAP Diet Plan is right for you. Serious conditions likeCrohn’s disease, inflammatory bowel disease, colon cancer, and celiac disease can mimic IBS symptoms, so proper diagnosis is essential.

There are three stages tothe diet. It’s best to work with a registered dietitian or nutritionist when you’re first starting out because FODMAPs can be hard to identify. Nutrient deficiencies could also become an issue without professional guidance.

Phase 1: Elimination

Phase 1 begins with removing all high-FODMAP foods from the diet. A dietitian can help you choose appropriate substitutes for your favorite foods. One of the greatest challenges will be staying on track when you’re away from home, such as when you’re eating out, at work, or traveling.

Planning aheadfor various scenarios will be extremely beneficial. Make a list of what to buy and stock your kitchen with low-FODMAP foods in advance. Don’t forget toplan aheadfor those times when you’ll be away from your own kitchen.

This phase lasts for two to four weeks.

(Video) I Did the Low FODMAP Diet for 3 Months for Extreme Bloating & Gas (The Results were SHOCKING)

Meal delivery services likeModifyHealthare ideal for the Elimination phase.ModifyHealth’sMonash University Low FODMAP certified meals help make transition to this diet easier. The meals are heat and eat (no preparation) and you can have the confidence knowing that the meals you are eating are certified to only contain Low FODMAP ingredients. Go learn more

Phase 2: Reintroduction

Phase 2 is the reintroduction phase. The primary goal here is to identify the foods that trigger your symptoms. The best way to approach this phase is to start with a list of the highest-FODMAP foods, plus foods that you suspect are triggering your symptoms.

Work your way down the list by reintroducing each type of food one at a time. For example, one day you might reintroduce lactose by drinking some cow’s milk. Another day, you might reintroduce fructose by eating a serving of watermelon.

Pay attention to how your body reacts to each of the reintroduced foods. If milk triggers your symptoms, you know that foods that contain lactose are a problem for you. Use a food journal or app to keep track of your progress and symptoms.

It’s best to wait at least 24-48 before reintroducing the next food and keep portions small to reduce the chances of triggering severe symptoms. This phase generally takes 6 to 8 weeks to complete.

Services likeModifyHealthcan also be helpful in this stage as their meals can be used as a baseline while you test FODMAP food categories.ModifyHealthalso offers optional dietitian support to guide you through the Reintroduction phase.

Phase 3: Personalization

During this phase, you will continue to personalize your low-FODMAP diet plan by emphasizing foods that you tolerate well and limiting or eliminating foods that trigger your symptoms. This phase is all about experimenting.

Many people will find that they don’t have to avoid any single food completely. Foods that aren’t as well tolerated can often be eaten occasionally or in small amounts. The goal isn’t to have a FODMAP-free diet, but simply to reduce FODMAPs enough to control your symptoms.

Commonly Asked Questions About the Low-FODMAP Diet

What is FODMAP intolerance?

The term FODMAP intolerance usually refers to an individual who finds that high-FODMAP foods trigger the symptoms of IBS, like constipation, diarrhea, bloating, and gas.

Does a low-FODMAP diet promote weight loss?

A low-FODMAP diet is not designed to promote weight loss. This diet low is a type of elimination diet that has been designed to reduce the gastrointestinal symptoms of IBS by eating Low FODMAP foods to pinpoint which High FODMAP foods trigger digestive issues.

(Video) 10 Low FODMAP Foods You Didn't Know You Can Eat | Becky Excell

Which foods containfructans?

According to FODMAP diet experts atMonash University andStanford Healthcare,fructansare found in onions, garlic, and wheat.

Can I eat bread on a low-FODMAPdiet?

Yes, you can eat bread. Many people find that bread made from sourdough, corn, and millet, as well as gluten-free bread, are well tolerated, especially in small servings.

Can vegetarians follow a low-FODMAP diet?

While the diet can be vegetarian, it will be more challenging. Most people who follow this diet find that legumes can trigger their IBS symptoms, so vegetarians will need to find other plant-based protein sources like nuts, seeds, tofu, and tempeh.

Overcoming the Obstacles of a Low-FODMAP Diet

Some of the primary concerns on a low-FODMAP diet are meeting nutritional needs and learning how to follow the diet itself. Many high-FODMAP foods are healthy, which makes it difficult to learn what you can and cannot eat.

These issues come head-on when patients attempt to start a low-FODMAP diet low without professional guidance. If you are looking for guidance on what to eat on a low-FODMAP diet, download the Monash Low FODMAP diet app. Monash University is the creator of the Low-FODMAP diet and their app is the gold standard for anyone new to the Low-FODMAP way of eating.

Should you try a low-FODMAP diet?

If you have IBS, it’s worth talking to your doctor to see if you should try a low-FODMAP diet. For many people, a Low FODMAP diet can drastically improve IBS-related gut symptoms and improve their quality of life.

That being said, a low-FODMAP diet isn’t for people with eating disorders, those with dietary restrictions, those trying to lose weight, or those who are pregnant. These people should speak with their doctor about alternatives like a FODMAP-gentle diet and nutrition and microbiome support. We also don't provide medical advice and suggest you should meet with your doctor or a GI specialist to determine if this diet is right for you.

Foods That You Can and Cannot Eat On A Low FODMAP Diet (4)

ModifyHealth Can Help You

Interestedin making the Low FODMAP diet simple and easy?JoinModifyHealth’sLow FODMAP meal plan where you can receive home-delivered, Monash University Low FODMAP certified meals and optional dietitian support to guide you through each phase of the program.

ModifyHealthis on a mission to allow people to be proactive about their health by using food as medicine. We believe that a balanced diet, exercise, and rest can help eliminate many chronic conditions that Americans suffer from today.

Visitwww.modifyhealth.comto learn more about our delicious Low FODMAP meal plan and optional dietary support.

(Video) FODMAP Diet | Low FODMAP Diet | What Is The FODMAP Diet


What foods are not allowed on a low-FODMAP diet? ›

To ease IBS and SIBO symptoms, it's essential to avoid high FODMAP foods that aggravate the gut, including:
  • Dairy-based milk, yogurt and ice cream.
  • Wheat-based products such as cereal, bread and crackers.
  • Beans and lentils.
  • Some vegetables, such as artichokes, asparagus, onions and garlic.

What would be removed on the FODMAP diet? ›

It has shown great success in treating many individuals with irritable bowel syndrome (IBS), but can be very difficult to follow because it typically involves removing many dietary staples, including some wheat products, beans, milk, apples, pears, onions, garlic, and cauliflower.

How do I eat enough on low-FODMAP diet? ›

Getting Enough Calories on a Low FODMAP Diet
  1. Eat Regular Meals and Snacks. Don't skip meals! ...
  2. Eat larger portions of protein-rich foods. ...
  3. Add fat and high-fat foods to your diet. ...
  4. Eat larger portions of low-FODMAP grains and starches.
13 Nov 2020

What are the lowest FODMAP fruits? ›

Low FODMAP Fruits
  • Kiwi fruit (2 small)
  • Lemons & Limes (including juice)
  • Mandarins.
  • Oranges.
  • Passion fruit.
  • Pineapple (1 cup)
  • Raspberries.
  • Strawberries.
14 Sept 2022

Is peanut butter good for low FODMAP? ›

Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker's Natural Peanut Butter.

Can you eat potatoes on low FODMAP? ›

The Good News – Potatoes Are Low FODMAP

(With the caveat that a serving size is “½ a medium” potato at 2 ¾ oz [75 g] and that healthy eating guidelines recommend 5 servings of vegetables per day).

How do you calm a FODMAP flare up? ›

Managing symptom flare ups
  1. Try returning to a more strict, low FODMAP diet (Step 1) for a short period of time. ...
  2. Try over the counter remedies such as laxatives and anti-diarrhoeal medication.
  3. Try herbal remedies such as Iberogast or peppermint oil.
  4. Try topical therapies such as a heat pack.
  5. Try taking probiotics.
29 Jan 2020

Is Bacon FODMAP friendly? ›

YES, bacon is low FODMAP! Bacon, specifically “semi-trimmed, middle rasher” bacon is now listed on the Monash University app and considered low FODMAP in amounts of 2 rashers or 60 g. Monash lists bacon as being is high in protein and fat and not contain carbohydrates – therefore FODMAPs are not an issue.

How long does it take to get FODMAPs out of your system? ›

During the FODMAP elimination phase, you remove high FODMAP foods for 4-6 weeks. Once your digestive symptoms subside, you add high FODMAP foods back into your diet during the FODMAP reintroduction phase.

What can I eat on low FODMAP in a week? ›

A 7-Day Sample Menu for a Low-FODMAP Diet
  • Breakfast Oatmeal with blueberries and walnuts.
  • Lunch Salad with grilled chicken, strawberries, and feta.
  • Snack Small berry smoothie.
  • Dinner Homemade pork fried rice.
  • Dessert Lactose-free frozen yogurt.
  • Breakfast Omelet with spinach and feta.
  • Lunch Gluten-free margherita pizza.
27 Apr 2021

Do I have to follow a FODMAP diet forever? ›

The short answer is no. In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term.

Is peanut butter IBS friendly? ›

Nope, peanut butter does not trigger symptoms of Irritable Bowel Syndrome (IBS). In fact, research shows it is one of the types of foods that individuals with IBS can tolerate.

Are apples bad for FODMAP? ›

High FODMAP Fruits: Apples, Pears, and Watermelon

From Granny Smiths to Pink Ladies, a single apple (65g) serving is flagged as high FODMAP by Monash University's FODMAP Diet experts. Apples contain elevated levels of fructose and polyol-sorbitol, both of which intensify IBS symptoms and trigger diarrhea.

Can you have bananas on low FODMAP? ›

Regardless, you may be able to have up to one-third of a ripe banana at once while following a low FODMAP diet (6). Ripe bananas are high in a type of FODMAP known as oligofructans, but unripe bananas are considered a low FODMAP food.

Can I eat apples on low FODMAP? ›

And the answer is, YES, you can eat apples on the low FODMAP diet. Monash University is constantly testing and re-testing foods and in the August 2018 update they have now provided a low FODMAP/Green Light portion of 20 grams for either Pink Lady Apples or green Granny Smith apples.

What kind of bread is low FODMAP? ›

Common Low FODMAP Bread Varieties

Sourdough (white wheat, whole wheat, spelt): 2 slices. Gluten-free (white): 2 slices. Millet: 2 slices. Wheat (wholemeal, white): 1 slice.

Is oatmeal FODMAP friendly? ›

Oats are naturally gluten-free and low FODMAP, so they make an excellent choice for breakfast. And since things can get a little boring on a low FODMAP diet, you have plenty of flavor options to switch things up.

Is tuna fish low FODMAP? ›

Since tuna is a protein, it doesn't have any FODMAPs. That means you can eat as much as you'd like without adding to your FODMAP load.

What chips can you eat on a Fodmap diet? ›

Low-FODMAP Chips

Fritos Corn Chips The Original – with ingredients of just corn, corn oil, and salt, Fritos can easily be found almost anywhere and can make for a quick snack if you need one in a pinch. Especially if you are craving something salty!

Is Rice part of FODMAP? ›

Rice is a low-FODMAP food. You can enjoy it at any time during the FODMAP elimination diet process. Rice is a low-FODMAP food. Serve it steamed, boiled, or fried without added onion, garlic, or beans to keep it IBS-friendly.

Can I eat carrots on a Fodmap diet? ›

Carrots are a FODMAP-free food. Enjoy according to your appetite. Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams. Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet.

Where is IBS pain located? ›

The chronic pain (pain lasting 6 months or longer) in IBS can be felt anywhere in the abdomen (belly), though is most often reported in the lower abdomen. It may be worsened soon after eating, and relieved or at times worsened after a bowel movement. It is not always predictable and may change over time.

How do I calm my intestines? ›

Try to:
  1. Experiment with fiber. Fiber helps reduce constipation but also can worsen gas and cramping. ...
  2. Avoid problem foods. Eliminate foods that trigger your symptoms.
  3. Eat at regular times. Don't skip meals, and try to eat at about the same time each day to help regulate bowel function. ...
  4. Exercise regularly.

How can I calm my IBS down fast? ›

General tips to relieve irritable bowel syndrome (IBS) symptoms
  1. cook homemade meals using fresh ingredients when you can.
  2. keep a diary of what you eat and any symptoms you get – try to avoid things that trigger your IBS.
  3. try to find ways to relax.
  4. get plenty of exercise.
  5. try probiotics for a month to see if they help.

What breakfast foods are low FODMAP? ›

Make-Ahead Breakfast Options
  • Basic Low FODMAP Overnight Oat Recipe.
  • Protein Options:
  • Fiber Boost:
  • Fruit:
  • Warm & Satisfying Hot Grain Cereals.
  • Chia Seed Pudding.
  • Sweet Potato Toast.
  • Cottage Cheese and Toast.

Is pasta on the FODMAP diet? ›

Pasta is a quick and easy meal option, which if you're following a low FODMAP diet is a welcomed option.

Is blue cheese FODMAP friendly? ›

Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.

What are the most common FODMAP triggers? ›

For many people with gastrointestinal issues, trigger foods often contain FODMAPs.
These are present in a number of foods at varying levels, but some of the more common high-FODMAP foods include:
  • High-lactose dairy.
  • Beans.
  • Soy.
  • Wheat.
  • Apples.
  • Canned fruit.
  • Stone fruits.
  • Watermelon.
11 Sept 2015

What are the symptoms for some people after eating FODMAPs? ›

FODMAPs are types of carbohydrates found in certain foods, including wheat and beans. Studies have shown strong links between FODMAPs and digestive symptoms like gas, bloating, stomach pain, diarrhea, and constipation.

How do you know if low FODMAP diet is working? ›

You can assess your symptom response to a low FODMAP diet using the food and symptom diary in the Monash University low FODMAP App™. This diary allows you to track changes in your IBS symptoms as you follow the diet. Alternatively, you can rate the improvement in your IBS symptoms on a simple, 0 to 100 scale.

How often should you eat on low FODMAP? ›

1. Space out your meals - the best way to prevent any additive effect of FODMAPs is to leave 3-4 hours between your low FODMAP meals and snacks. If you find yourself peckish in between, refer to tip no. 2!

Can you eat eggs on a low FODMAP diet? ›

For some people, avoiding high-FODMAP foods can improve the condition. “Egg is on the list of foods you're allowed to have on the low-FODMAP diet. Eggs help because they're rich in proteins and nutrients and very low in fermentable carbohydrates. This means they are less likely to cause symptoms,” Dr. Lee explains.

Are fried potatoes low FODMAP? ›

Keep It FODMAP Friendly

According to Monash University, potatoes don't have any FODMAPs. This means you can eat them freely.

What happens if you mess up on low FODMAP? ›

As our gut bugs eat the FODMAPs, they ferment them and this creates gas which can lead to bloating, wind, distension, abdominal pain as well as constipation or diarrhoea.

Does cooking destroy FODMAPs? ›

It is also possible that very high temperatures may also break down FODMAPs. However, the extent of this reaction can vary greatly depending on the food being cooked, and the cooking conditions. Currently, the most reliable approach to reduce FODMAP symptoms is to use low FODMAP diet.

What bread is best for IBS? ›

Modified rye bread may ease the symptoms of irritable bowel syndrome (IBS) according to a study, which recommends this food as a way to increase fibre intake for patients with this condition.

Are Ritz crackers OK for IBS? ›

Chips, cookies, crackers etc. are all highly processed and can trigger IBS. These foods are hard for anyone to digest so can be especially bad for those with IBS.

What cereal is good for IBS? ›

Rice Chex, Corn Chex and various flavors of Cheerios are all low FODMAP in moderate amounts. These breakfast cereals are also widely available both domestically and internationally. There are also some other low FODMAP cold breakfast cereals sold by smaller brands.

Is chocolate high FODMAP? ›

Dark chocolate: Half an ounce to no more than 3 ounces in a serving is considered to be low-FODMAPs. Milk chocolate and white chocolate: A half-ounce serving is considered low-FODMAP. At 1 ounce, the level of lactose increases to the point that it might cause you to have symptoms if you are lactose intolerant.

Is broccoli FODMAP friendly? ›

Broccoli can be low FODMAP, depending on the part and serving size. Florets (or the darker green heads) are lower in FODMAPs than the stalks (the lighter green part). Broccoli florets are low FODMAP in servings of ¾ cup or 75 grams. Broccoli stalks have a smaller low FODMAP serving of ⅓ cup or 45 grams.

Is watermelon OK for FODMAP? ›

Turns out watermelon contains high levels of oligosaccharides (fructans), fructose, and polyols, which means it is definitely a fruit to avoid while on the low FODMAP diet. Never fear though there are still lots of low FODMAP fruit you can enjoy this summer.

What diet is closest to low FODMAP? ›

The specific carbohydrate diet (SCD) is another program designed for people with gastrointestinal diseases, such as ulcerative colitis, Crohn's disease, IBD, celiac disease, and IBS. It shares many of the same goals as the low-FODMAP diet, but more research is needed to verify its effectiveness.

What milk is low FODMAP? ›

Almond milk, lactose free milk, hemp milk, coconut milk, rice milk, and soy milk made from soy protein are all good low FODMAP milk options.

Is coffee a low FODMAP food? ›

Coffee is low FODMAP, but caffeine can be an irritant for many people, those with IBS and even those without, hence the confusion. Coffee contains caffeine, which is a gut irritant,so although it may be low FODMAP, there are still other issues to address.

What fruit is OK on FODMAP? ›

Low FODMAP foods to enjoy instead include:

Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

What are Fodmap foods to avoid? ›

To ease IBS and SIBO symptoms, it's essential to avoid high FODMAP foods that aggravate the gut, including:
  • Dairy-based milk, yogurt and ice cream.
  • Wheat-based products such as cereal, bread and crackers.
  • Beans and lentils.
  • Some vegetables, such as artichokes, asparagus, onions and garlic.

Are tomatoes low FODMAP? ›

Fresh tomatoes are in the low FODMAP category, so can be eaten freely and according to appetite. However, just before you go and throw plain crushed canned tomatoes into your low FODMAP pasta dish, beware that canned tomatoes have higher levels of fructose compared to fresh tomatoes.

Are bananas OK on FODMAP? ›

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

Are bananas OK on a low FODMAP diet? ›

An unripe banana (100g) is low in oligo-fructans, making it safe to eat on a low FODMAP diet. A ripe banana is high in oligo-fructans, making it high in FODMAPs. However, a third of a ripe banana (33g) should be tolerated by most individuals with IBS.

Are eggs no FODMAP? ›

Egg is on the list of foods you're allowed to have on the low-FODMAP diet. Eggs help because they're rich in proteins and nutrients and very low in fermentable carbohydrates. This means they are less likely to cause symptoms,” Dr. Lee explains.

Can you eat mashed potatoes on a low FODMAP diet? ›

The suggested serving size is 1 cup or 250 mL. Potatoes are a FODMAP-free food with or without the skin.

Are grapes OK for FODMAP? ›

Grapes are a FODMAP-friendly fruit and can be enjoyed in 1 cup servings during the experimentation (aka elimination) phase. They burst with naturally-sweet, juicy flavor when baked and are perfect in this Low FODMAP Grape Crisp.

What bread can you eat on the Fodmap diet? ›

Common Low FODMAP Bread Varieties

Sourdough (white wheat, whole wheat, spelt): 2 slices. Gluten-free (white): 2 slices. Millet: 2 slices. Wheat (wholemeal, white): 1 slice.

Are blueberries FODMAP friendly? ›

Blueberries are low FODMAP in servings of a heaping ¼ cup or 40 grams. Larger servings contain higher levels of fructans.

Are apples OK on FODMAP? ›

Great questions! And the answer is, YES, you can eat apples on the low FODMAP diet. Monash University is constantly testing and re-testing foods and in the August 2018 update they have now provided a low FODMAP/Green Light portion of 20 grams for either Pink Lady Apples or green Granny Smith apples.

What is low FODMAP breakfast? ›

Here are some simple egg based low FODMAP breakfast ideas to try: Eggs, gluten-free bread (watch for those sneak FODMAP such as inulin, chicory root, and fruit juice concentrates, and soy flour) or sourdough toast with butter or sugar sweetened strawberry or raspberry jam, and a serving of low FODMAP fruit.

What is a good breakfast for IBS sufferers? ›

Eggs. Eggs digest easily and are a safe choice for someone with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch or dinner, and make a great option when eating out in a restaurant.

Can I eat french fries on a low FODMAP diet? ›

French fries are a suitable option for individuals following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet to manage irritable bowel syndrome (IBS) as they do not often contain wheat.

Can you eat fish and chips on low FODMAP? ›

Fish & chips is a family favourite that can be enjoyed at any time of the year! This simple and delicious recipe is not only low FODMAP but a healthier take on the classic takeaway that is simple and easy to prepare.


1. IBS FODMAP DIET Foods BEST to CHOOSE and AVOID for Constipation
(Michelle Kenway)
2. Starting The LowFODMAP Diet: 12 Tips I Wish I Knew Before!
(The Wild Gut Project)
3. Learning what you can and can't eat on the Low FODMAP diet
(Alastair Banks)
4. Low FODMAP Foods! Fruit & Veggies Lists 💚
(The Wild Gut Project)
5. The FODMAP Diet
(GI Kids)
6. What I Eat In A Day | IBS & LOW FODMAP DIET
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