100+ List Of Low FODMAP Foods To Include In Your Diet

Low FODMAP Fruits

There are still plenty of food types that are safe to enjoy without disrupting your digestive health during the elimination phase of the diet. Here is a list of low-FODMAP fruits that are safe to consume:

1. Avocado

2. Banana

3. Blueberry

4. Grapes

5. Kiwifruit

6. Lemon

7. Papaya

8. Pineapple

9. Plantain

10. Rhubarb

11. Tangelo

12. Strawberry

13. Dragon fruit

14. Passion fruit

15. Papaya

16. Honeydew

17. Orange

18. Coconut

Low FODMAP Vegetables

Along with the right vegetables, you should know that you should maintain your serving size otherwise you can still get symptoms of gut issues. Some vegetables that are considered safe while following the FODMAP diet are:

19. Broccoli

20. Carrots

21. Collard greens

22. Eggplant

23. Kale

24. Potato

25. Squash

26. Sweet potato

27. Swiss chard

28. Tomato

29. Turnip

30. Zucchini

31. Arugula

32. Bamboo shoots

33. Bell peppers

34. Celery

35. Pumpkin

36. Green Beans

Low FODMAP Grains, Cereals And Pasta

Most breakfast cereals and pasta contain FODMAPs as they are made of wheat, rye, honey, or high-FODMAP dried fruits. The main FODMAP found in common cereals, grains, and pasta is fructans.

When consumed fructans, they are poorly broken down in the small intestine which leads to osmosis and fermentation in the gut. Some of the low FODMAP grains, pasta, and Cereals that you can enjoy at a moderate level are:

37. Muesli

38. Rice Krispies

39. Spirulina

40. Tapioca flour

41. Oatmeal

42. Tortillas

43. Brown rice

44. White rice

45. Gluten-free pasta

46. Amaranth

47. Gluten-free bread

48. Buckwheat flour

49. Gluten-free cereal

50. Corn flakes

52. Corn tortillas

Low FODMAP Meat, Poultry And Seafood

From a FODMAP perspective, non-vegetarian foods such as meats, poultry, and seafood are naturally free of FODMAPS until and unless it is plain and not marinated with high FODMAP ingredients.

Also, try to choose meats that are organic as some commercial meats and poultry contain toxins from pesticides, herbicides, and insecticides which can harm your overall health. Below, we have listed a few foods that you can add to your FODMAP diet.

53. Tuna

54. Cod

55. Salmon

56. Crab

57. Prawns

58. Shrimp

59. Eggs

60. Ham

61. Steak

62. Beef

63. Chicken

64. Lamb

65. Pork

66. Prosciutto

67. Turkey

Low FODMAP Nuts And Seeds

Nuts and seeds are excellent sources of antioxidants, healthy fats, vitamins, and fiber. Nuts contain high levels of insoluble fiber that can make your IBS symptoms worse.

There are plenty of nuts you can choose to include on a low FODMAP diet as they make a great energy-boosting snack. The following list of nuts and seeds is safe for people following a low FODMAP diet when consumed in a moderate amount.

68. Almonds

69. Macadamia

70. Pumpkin Seeds

71. Pine Nuts

72. Peanuts

73. Fennel Seeds

74. Mustard Seeds

Low FODMAP Dairy And Dairy Alternatives

One of the most common FODMAPs is lactose, which is a sugar found in cow's milk as well as in other dairy products that may trigger the symptoms of IBS.

So, if you are someone following a low FODMAP diet, then consider consuming dairy that is lactose-free or a dairy substitute. Here is a list of dairy options if you are in the elimination phase of the low FODMAP diet.

75. Lactose-free cow's milk

76. Almond milk

77. Coconut milk

78. Rice milk

79. Feta Cheese

80. Mozzarella Cheese

81. Parmesan Cheese

82. Swiss Cheese

83. Lactose-free yoghurt

Low FODMAP Herbs And Seasoning

Following a low FODMAP diet can initially seem quite challenging as you need to make sure to eat it without adding spices that contain FODMAPs.

Again, be sure that you don't over-add any herbs and spices that may later show side effects to your gut health. The list consists:

84. Basil

85. Cilantro

86. Coriander

87. Lemongrass

88. Mint

89. Rosemary

90. Black pepper

91. Cinnamon

92. Bay leaves

93. Curry powder

Low FODMAP Oils

In general, oils and fats do not contain FODMAP but some infused oils from onion and garlic contain high FODMAP that those with IBS symptoms should avoid.

The following list is safer to consume at a moderate level:

94. Coconut Oil

95. Canola Oil

96. Avocado Oil

97. Olive Oil

98. Peanut Oil

99. Rice Bran Oil

100. Sesame Oil

101. Soybean Oil

102. Sunflower Oil

103. Vegetable Oil

Low FODMAP Baking Ingredients

If you love to make several dishes and desserts but worrying about your FODMAP diet, then worry not as you can use several cooking ingredients that will enhance the taste of your food while maintaining your IBS concern.

The list of cooking ingredients contains:

104. Acai Powder

105. Asafoetida powder

106. Baking powder

107. Baking Soda

108. Cocoa powder

109. Gelatine

110. Icing Sugar

111. Lard

112. Maca Powder

113. Nutritional Yeast

114. Matcha Powder

Low FODMAP Desserts

The best thing about a low FODMAP diet is that it includes a variety of desserts and enjoying desserts in moderation is one of the highlights of eating. 

The given list of low FODMAP desserts can be perfect for all occasions or you can just eat them to fulfill your cravings:

115. Sorbet

116. Coconut yogurt

117. Lactose-free yogurt

118. Dairy-free pudding

119. Gluten-free brownies

120. Chocolate Souffles

Low FODMAP Sweet, Sweeteners And Sugar Substitute

For people with IBS symptoms, it is important to understand that an excess amount of fructose is harmful as it cannot be easily absorbed.

The sugars or sweeteners that contain equal amounts of glucose and fructose are generally the best option on the low FODMAP diet. Some friendly sweet, sweeteners and sugar substitutes for low FODMAP are:

121. Table sugar (sucrose)

122. Rice malt syrup

123. Aspartame

124. Saccharin

125. Sucralose

126. Dark chocolate

127. Maple syrup

Low FODMAP Beverage

Besides water and sparkling water, there are a few other beverages that can be incorporated into a low-FODMAP diet. You are allowed to drink beverages that don't contain any fructans but are not allowed more than 1 cup a day.

Below is a list of healthier low-FODMAP beverages that can be enjoyed daily:

128. Teas

129. Fruit Juices (not made from concentrate)

130. Coffee

131. Smoothies

132. Coconut Water

133. Diet Soda

Low FODMAP Fast Food

Eating at fast food restaurants while strictly following a low FODMAP diet can be tricky, but not impossible. The good thing is major big chains post nutritional information online to help you make certain choices.

Here is a list of fast food options that are found at McDonald's Wendy's, Burger King, Subway, and Pizza Hut for people following low FODMAP. But make sure to check the menu before directly ordering and ask to add options according to your taste and preference.

McDonald's

134. Breakfast Sandwiches

135. Big Breakfast Meal (no biscuit)

136. Oatmeal

137. Hamburger or Cheeseburgers (no bread)

Wendy’s

138. Sausage egg and cheese biscuit (no biscuit)

139. Grilled Chicken Sandwich (no bun and sauce)

140. Southwest avocado salad

141. Plain and cheese baked potato

Burger King

142. Croissan’ wich (no bun)

143. Quaker Oatmeal

144. Whopper (no bun)

145. Garden salad (without dressing and chicken)

Pizza Hut

146. Gluten-free pizza (no sauce and choose low FODMAP toppings)

Subway

147. Gluten-free turkey sub with low FODMAP toppings