Low FODMAP Foods to Enjoy

I have a love/hate relationship with food. I love to eat it, but my body hates me later for it. It took me a long time to figure out what foods cause my IBS symptoms to flare up and what I can eat happily with no pain later. But luckily with the low FODMAP diet, it made things a little more clear on certain foods and why they impact me in a negative way.

Not everyone is going to react to foods in the same way, so please use the high FODMAP food list and the low FODMAP food list as you see fit. For your convenience, I have listed them below and provided a printer friendly version. This low FODMAP food list was updated in April 2014.

Low FODMAP Food List:

Low FODMAP Foods to Enjoy

Fruit

  • Banana (not Ripe)
  • Blueberry
  • Cantaloupe
  • Coconut
  • Clementine
  • Cranberry
  • Cranberry Juice
  • Dragonfruit
  • Durian
  • Grape
  • Grapefruit*
  • Honeydew
  • Kiwifruit
  • Lemon
  • Lime
  • Mandarin
  • Orange
  • Passion Fruit
  • Pawpaw
  • Pineapple
  • Pomegranate
  • Raspberry
  • Rhubarb
  • Rockmelon
  • Star Anise
  • Strawberry
  • Tangelo

Vegetables

  • Alfalfa
  • Arugula
  • Bamboo Shoots
  • Bean Sprouts
  • Beets*
  • Bell Peppers
  • Bok Choy
  • Butternut Squash*
  • Carrot
  • Chives
  • Choko
  • Choy Sum
  • Corn*
  • Courgette
  • Cucumber
  • Eggplant
  • Endive
  • Ginger
  • Green Beans
  • Kale
  • Lettuce
  • Okra
  • Olives
  • Parsnip
  • Potato
  • Radish
  • Red Chili
  • Silver Beet
  • Spinach
  • Spring Onion (Green Part Only)
  • Squash
  • Swede
  • Sweet Corn*
  • Sweet Potato*
  • Taro
  • Tomato
  • Turnip
  • Water Chestnuts
  • Yam
  • Zucchini

Milk

  • Coconut Milk
  • Lactose Free Milk
  • Rice Milk

Cheese

  • Brie
  • Camembert
  • Cheddar
  • Feta
  • Mozzarella
  • Parmesan
  • Swiss
  • Hard Cheeses

Yogurt

  • Lactose Free Yogurt

Grains

  • Arrowroot
  • Gluten Free Oats
  • Gluten Free Pasta
  • Millet
  • Polenta
  • Psyllium
  • Quinoa
  • Rice
  • Rice Bran
  • Sorgum
  • Tapioca

Protein

  • Chicken
  • Beef
  • Eggs
  • Fish
  • Lamb
  • Pork
  • Tofu

Nuts/Seeds

  • Chia Seeds*
  • Flax Seeds*
  • Hazelnuts*
  • Macadamia Nuts*
  • Peanuts*
  • Pecans*
  • Pine Nuts*
  • Pumpkin Seeds*
  • Sesame Seeds*
  • Sunflower Seeds*
  • Walnuts*

Sweeteners

  • Aspartame*
  • Glucose
  • Maple Syrup
  • Splenda*
  • Sucrose
  • Sugar
  • Treacle
  • Truvia

Alcohol

  • Beer
  • Gin
  • Vodka
  • Whisky
  • Wine: Red, White, Sparkling & Sweet

*Use in limited quantities.

For your convenience, here is a Printer Friendly Low FODMAP Food List (April 2014). I have also provided the following:

It’s extremely important to review the ingredients on any packaged foods prior to purchasing food. For example, while tomatoes are deemed safe, every tomato sauce on the market contains onions or garlic as an additive and many dressings, sauces, marinades, etc. are the same way. Also, manufacturers are always modifying their ingredients, so it’s important to review labels every time you purchase something.

If you’re looking for some quick items to buy and eat right away, please reference the Low FODMAP Brand Name Packaged Foods I have compiled. It’s ideal for the lazy in all of us! Also, I have provided my favorite low FODMAP items, which mirrors my weekly grocery list and tips on how to get flavor in your food, without the FODMAPs.

Please let me know if you think I may have missed anything on this list. Happy eating!

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21 thoughts on “Low FODMAP Foods to Enjoy

    • Hi Nora, beer is a tricky one on the low FODMAP diet. All beer contains barley, which makes it filled with gluten. Only certain beer contains wheat. Personally, I avoid all beer since I also eat gluten-free. Again, the low FODMAP diet has loose guidelines and you can see what works well with your body. Good luck!

    • There are wheat free beers but they are sometimes hard to find any very expensive. You should specify that it must be wheat free beer on this list.

      • I’ve been told that beer is on the Low-FODMAP list as the majority of gluten (~99%) is removed naturally during the brewing process and only about 1% of it remains in the finished product. This is considered safe for Low-FODMAP but not if you are celiac (as any amount can cause an auto-immune response). I’ve been having the occasional beer while on the Low-FODMAP diet (I’ve removed all other sources of gluten) and have been fine!

        • Sorry Meghan but that’s not true for beer. The brewing process sucks out all the sugars and proteins from the (mostly barley – few beers have wheat in) grains into the liquid. The sugars ferment into alcohol but the proteins (i.e. the gluten) remain. It’s distillation that removes gluten, so whisky, gin, vodka, etc are all fine.

          • In Dr. Gibson’s (who developed the low-FODMAP diet) most recent edition of his book (“The Complete Low-FODMAP Diet”), he states “although some types of beer are made from wheat, only a small amount of the wheat remains and is not a problem. Beer, ale, lager, and stout, which all contain gluten, are not suitable for people with celiac disease but are suitable for people on the low-FODMAP diet”. My GI specialist, who is active in low-FODMAP research, also told me that beer is fine in moderation.

  1. Whole Foods carries Rao’s Home Made Sensitive Formula Marinara Sauce. Ingredients listed are plum tomatoes, cherry tomatoes, olive oil, carrots, celery, salt, basil. It’s also gluten free with no onion or garlic. Might be worth a try!

  2. Because I love pasta, and don’t have lots of time to cook, I use Rao’s sauce, sensitive formula w/ gluten free Barilla pasta, alittle parmesan and some mozzarella. So yummy! Fits the bill esp. on Elimination diet.
    Denise H

    • Pinto and black beans have not been tested, however, almost all legumes and beans are high in FODMAPs, so I would avoid. Kamut grain is high in FODMAPs and should be avoided, as well.

    • Red Goji berries have not been tested for FODMAPs, so there is not a clear guideline on it. i would proceed with caution and with limited quantities.

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