What Is the Low-FODMAP Diet and What Foods Can You Eat On It?

Lisa Mulcahy
·3 min read

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You might not know what FODMAPs are—unless you have IBS, in which case you know they are Enemy No. 1. According to the International Foundation for Gastrointestinal Disorders, 10-15% of the world's population is thought to suffer from Irritable Bowel Syndrome (IBS). Out of that demographic, 60-65% of sufferers are female. 40% of IBS patients have mild symptoms, 35% have moderate symptoms, and 25% have severe symptoms.

A hugely helpful strategy for controlling those symptoms? Eating the right foods to reduce flare-ups—also known as the Low-FODMAP Diet. So let's help you do just that! IBS is daunting, but there's also lots you can do diet-wise to feel better. Here's everything you need to know

What are FODMAPs?

FODMAP stands for  “fermentable oligo-, di-, and monosaccharides and polyols.” These substances are tough to digest or absorb, which can trigger colon contractions if you suffer from IBS. You want to avoid FODMAP-rich foods any way you can, if you experience symptoms after you eat them. Some examples of foods high in FODMAPs include:

That eliminates a lot of foods, doesn't it? Well, the good news is, there are a lot of foods you can happily indulge in without worrying about finding the nearest bathroom. The following plentiful list of low-FODMAP foods will give you hope—and help you feel lots better.

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200 Low-FODMAP Foods

Low-FODMAP Grains, Pastas and Cereals

  1. Wheat-free breads

  2. Gluten-free breads

  3. Corn bread

  4. Oat bread

  5. Rice bread

  6. Spelt

  7. Sourdough bread

  8. Potato bread

  9. Wheat-free pasta

  10. Gluten-free pasta

  11. Cornflakes

  12. Oatmeal

  13. Tortillas

  14. Brown rice

  15. Rice crackers

  16. Rice Krispies

  17. Rice bran

  18. Rice noodles

  19. Rice basmati

  20. White rice

Related: 110 Foods You Can Eat on the Mediterranean Diet

Low-FODMAP nuts and seeds

  1. Almonds

  2. Macadamia

  3. Peanuts

  4. Pine nuts

  5. Pumpkin seeds

  6. Fennel seeds

  7. Mustard seeds

Low-FODMAP Vegetables

  1. Alfalfa sprouts

  2. Bean sprouts

  3. Bell pepper

  4. Carrot

  5. Green beans

  6. Bok choy

  7. Cucumber

  8. Zucchini

  9. Bamboo shoots

  10. Eggplant

  11. Ginger

  12. Chives

  13. Olives

  14. Parsnips

  15. Potatoes

  16. Turnips

  17. Bamboo shoots

  18. Bean sprouts

  19. Beetroot

  20. Bok choy

  21. Butternut squash

  22. Chicory leaves

  23. Chives

  24. Choy sum

  25. Collard greens

  26. Eggplant

  27. Fennel

  28. Green beans

  29. Ginger

  30. Kale

  31. Karela

  32. Leek leaves

  33. Butter lettuce

  34. Iceberg lettuce

  35. Radicchio lettuce

  36. Red coral lettuce

  37. Rocket lettuce

  38. Romaine lettuce

  39. Okra

  40. Olives

  41. Parsnips

  42. Pumpkin

  43. Radishes

  44. Red bell pepper

  45. Spaghetti squash

  46. Spinach

  47. Squash

  48. Swiss chard

  49. Fresh tomatoes

  50. Canned tomatoes

  51. Cherry tomatoes

  52. Roma tomatoes

  53. Water chestnuts

  54. Yams

Related: What Are Nightshade Vegetables and Why Do Some People Avoid Them?

Low-FODMAP Fruits

  1. Bananas

  2. Blueberries

  3. Cantaloupe

  4. Clementine

  5. Dragon fruit

  6. Lingonberries

  7. Grapes

  8. Guava

  9. Honeydew melon

  10. Kiwifruit

  11. Lemon

  12. Lemon juice

  13. Lime

  14. Lime juice

  15. Mandarin oranges

  16. Passion fruit

  17. Papaya

  18. Pineapple

  19. Plantains

  20. Raspberries

  21. Rhubarb

  22. Strawberries

  23. Tamarind

  24. Tangelos

  25. Oranges

  26. Grapefruit

Low-FODMAP Cheeses

  1. Brie

  2. Camembert

  3. Cheddar

  4. Feta

  5. Monterey Jack

  6. Mozzarella

  7. Parmesan

  8. Swiss

Low-FODMAP Drinks

  1. Lactose-free milk (if lactose is a trigger)

  2. Water

  3. Almond milk

  4. Hemp milk

  5. Macadamia milk

  6. Coconut milk

  7. Rice milk

  8. Coffee

  9. Tea

  10. Fruit juices not made from concentrate

  11. Non-dairy creamer

Low-FODMAP Meats

  1. Steak

  2. Roast beef

  3. Hamburger

  4. Chicken

  5. Lamb

  6. Pork

  7. Prosciutto

  8. Turkey

  9. Cold cuts

  10. Ham

  11. Eggs

  12. Egg whites

  13. Tofu

  14. Canned tuna

  15. Cod

  16. Haddock

  17. Salmon

  18. Trout

  19. Tuna

  20. Crab

  21. Lobster

  22. Mussels

  23. Oysters

  24. Prawns

  25. Shrimp

Low-FODMAP Herbs, Seasoning, Cooking and Baking Products

  1. Basil

  2. Bay leaves

  3. Cilantro

  4. Coriander

  5. Curry leaves

  6. Thyme

  7. Lemongrass

  8. Mint

  9. Oregano

  10. Parsley

  11. Rosemary

  12. Sage

  13. Cumin

  14. Tarragon

  15. Black pepper

  16. Cinnamon

  17. Cloves

  18. Curry powder

  19. Nutmeg

  20. Paprika

  21. Saffron

  22. Turmeric

  23. Coconut oil

  24. Canola oil

  25. Avocado oil

  26. Olive oil

  27. Peanut oil

  28. Rice bran oil

  29. Sesame oil

  30. Soybean oil

  31. Sunflower oil

  32. Vegetable oil

  33. Acai powder

  34. Baking powder

  35. Baking soda

  36. Cacao powder

  37. Cocoa powder

  38. Gelatin

  39. Lard

  40. Yeast

  41. Salt

  42. Margarine

Low-FODMAP Desserts

  1. Sorbet

  2. Coconut yogurt

  3. Lactose-free yogurt

  4. Dairy-free pudding

Curious about the DASH diet? We have all the answers.

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