What foods are low on the FODMAP diet?

January 8, 2026 •

3 min read

Over 75% of individuals with Irritable Bowel Syndrome (IBS) report significant symptom improvement after adopting a low FODMAP diet. Learning what foods are low on the FODMAP diet is a critical first step for managing digestive discomfort and improving gut health. This comprehensive guide provides an overview of which food groups are typically well-tolerated during this diet's elimination phase.

Quick Summary

This guide covers extensive lists of low FODMAP foods across various categories, including fruits, vegetables, proteins, and grains. It also contrasts low and high FODMAP food choices and addresses common questions to aid those managing IBS or other digestive issues.

Key Points

Low FODMAP Fruits: Enjoy cantaloupe, grapes, kiwi, oranges, pineapple, and strawberries while monitoring portion sizes.
Low FODMAP Vegetables: Safe choices include carrots, bell peppers, eggplant, spinach, potatoes, tomatoes, and zucchini.
Low FODMAP Protein: Plain cooked meats, fish, eggs, and firm tofu are excellent, avoiding high FODMAP marinades.
Low FODMAP Grains: Opt for rice, quinoa, oats, corn flakes, and sourdough spelt bread over wheat or rye products.
Low FODMAP Dairy: Choose lactose-free milk, hard cheeses like cheddar and parmesan, and plant-based alternatives such as almond milk.
Professional Guidance: A low FODMAP diet should ideally be undertaken with the supervision of a registered dietitian to ensure nutritional balance.
Not a Gluten-Free Diet: A low FODMAP diet is not the same as a gluten-free diet; the focus is on fructans and other short-chain carbs, not the gluten protein.

Understanding the Low FODMAP Approach

The low FODMAP diet is a three-phase dietary approach designed to help people with digestive issues, primarily Irritable Bowel Syndrome (IBS), identify and manage their trigger foods. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—a group of short-chain carbohydrates that can be poorly absorbed in the small intestine. These unabsorbed carbohydrates then travel to the large intestine, where they are fermented by gut bacteria, causing symptoms like bloating, gas, and abdominal pain. The first phase, or elimination phase, involves strictly avoiding all high FODMAP foods for a period, typically 2–6 weeks, to see if symptoms improve.

Low FODMAP Fruits

Many fruits are naturally low in FODMAPs, but portion control is essential, as even low FODMAP fruits can become high FODMAP in large quantities.

Commonly Safe Fruits:

Cantaloupe
Grapes
Kiwi (green and golden)
Lemons and limes
Mandarins
Oranges
Pineapple
Raspberries
Strawberries

Note on Bananas: Ripe bananas are high in fructans, but an unripe, firmer banana can be low FODMAP.

Low FODMAP Vegetables

Certain vegetables are well-tolerated, offering a wide range of options for adding color, nutrients, and flavor to your meals.

Commonly Safe Vegetables:

Bell peppers (green)
Bok choy
Carrots
Cucumber
Eggplant
Green beans
Lettuce
Parsnips
Potatoes
Spinach
Tomatoes
Zucchini

Low FODMAP Protein Sources

For most people, protein from meat, fish, and eggs is well-tolerated on the low FODMAP diet. The issue often arises from high FODMAP ingredients used in marinades or sauces.

Commonly Safe Proteins:

Plain cooked beef, chicken, lamb, and pork
Fresh fish and seafood
Eggs
Firm tofu
Tempeh
Canned tuna or salmon

Low FODMAP Grains and Starches

Many staples, such as wheat and rye, are high in FODMAPs (specifically fructans), but there are plenty of excellent low FODMAP alternatives.

Commonly Safe Grains and Starches:

Corn flakes
Oats
Quinoa
Rice (basmati, brown, or white)
Rice cakes (plain)
Sourdough spelt bread
Corn tortillas

Low FODMAP vs. High FODMAP Food Comparison

To help visualize the difference, the following table compares typical low and high FODMAP food choices across various categories. Portions are crucial for many foods, so always consult a reliable source like the Monash University app.


Food Category	Low FODMAP Examples	High FODMAP Examples
Fruits	Oranges, Strawberries, Grapes, Kiwi	Apples, Mangoes, Watermelon, Peaches
Vegetables	Carrots, Bell Peppers, Zucchini, Spinach	Onions, Garlic, Cauliflower, Mushrooms
Protein	Firm Tofu, Eggs, Plain Cooked Meats, Fish	Some marinated meats, processed meats with high FODMAP additives
Grains	Rice, Quinoa, Oats, Sourdough Spelt Bread	Wheat, Rye, Barley, Most breads and pastas
Dairy	Lactose-free milk, Hard Cheeses (Cheddar, Parmesan), Almond Milk	Cow's Milk, Yogurt, Ice Cream, Soft Cheeses (Ricotta)
Nuts & Seeds	Walnuts, Peanuts, Pumpkin Seeds	Cashews, Pistachios, Almonds (in large quantities)

Low FODMAP Dairy and Alternatives

Lactose is a disaccharide (the 'D' in FODMAP), so dairy choices must be low in or free of lactose.

Commonly Safe Dairy and Alternatives:

Lactose-free milk and yogurt
Hard cheeses like cheddar, parmesan, and swiss
Almond milk
Coconut milk
Soy milk (made from soy protein, not whole soybeans)

Navigating the Elimination Phase

The initial phase of a low FODMAP diet can feel restrictive, but careful planning and attention to detail make it manageable. Consulting a dietitian trained in the low FODMAP approach is highly recommended, as they can provide personalized guidance and ensure nutritional adequacy. Using the Monash University FODMAP Diet App is another invaluable tool, as it uses a traffic light system to indicate which foods are safe and what portion sizes to observe. This helps prevent unnecessary over-restriction and simplifies meal planning.

Conclusion

Following a low FODMAP diet requires careful attention to food choices, but it does not mean sacrificing variety or flavor. By understanding which foods are low on the FODMAP diet—including a wide array of fruits, vegetables, proteins, grains, and dairy alternatives—individuals can effectively manage their IBS symptoms and significantly improve their quality of life. After the elimination phase, the systematic reintroduction of foods helps personalize the diet, leading to a long-term, manageable eating plan. For many, this process offers the relief needed to regain control over their digestive health.

For more information and a complete food list, visit the official Monash University website.

Frequently Asked Questions

The main purpose of a low FODMAP diet is to manage symptoms of medically diagnosed Irritable Bowel Syndrome (IBS) by temporarily limiting high FODMAP foods during an elimination phase to identify dietary triggers.

The elimination phase of the low FODMAP diet typically lasts for 2 to 6 weeks. This period is followed by a reintroduction phase to determine specific food triggers.

No, garlic and onions are high in fructans, which are FODMAPs, and should be avoided during the elimination phase. You can use garlic-infused oil to get a garlic flavor without the high FODMAP content.

No, not all gluten-free products are low FODMAP. While some overlap exists, many gluten-free items can contain high FODMAP ingredients like soy flour, honey, or high-fructose corn syrup.

While some people self-manage, it is highly recommended to follow the low FODMAP diet under the guidance of a registered dietitian. This ensures nutritional needs are met and helps correctly navigate the complex reintroduction phase.

If symptoms do not improve after 2–6 weeks on the strict elimination phase, FODMAPs may not be the primary trigger for your digestive issues. In this case, other therapies or dietary strategies should be explored with a healthcare provider.

Yes, the Monash University FODMAP Diet App is the most widely recommended tool. It uses a traffic light system to help users identify low, moderate, and high FODMAP foods and manage portion sizes effectively.