The low-FODMAP diet is a temporary eating plan designed to help individuals with Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), and other digestive issues identify and manage their trigger foods. FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that can be poorly absorbed by the small intestine. This poor absorption can cause gas, bloating, and other uncomfortable symptoms in sensitive individuals.
The diet works in three phases: the Elimination phase, where high-FODMAP foods are restricted for 2–6 weeks; the Reintroduction phase, where you systematically test one FODMAP group at a time; and the Personalization phase, where you develop a long-term diet based on your tolerance. This guide focuses on the foods you can safely enjoy during the initial and most restrictive phase of the diet.
Low-FODMAP Food Categories
Vegetables
While many common vegetables like garlic, onions, and cauliflower are high in FODMAPs, a wide variety of vegetables remain safe to eat.
- Safe options: Bell peppers (green), bok choy, carrots, celery, chives, cucumbers, eggplant, green beans, kale, lettuce, olives, parsnips, potatoes, radishes, spinach, tomatoes, zucchini, and winter squash.
- Tips: Many people use garlic-infused oil to get a garlic flavor without the high-FODMAP content. You can also use the green parts of scallions and spring onions, as the high-FODMAP content is in the bulb.
Fruits
Fructose and polyols are the primary FODMAPs in fruits. Portion sizes are especially important here, as even low-FODMAP fruits can become high-FODMAP if consumed in large quantities.
- Safe options: Bananas (unripe), blueberries, cantaloupe, clementines, grapes, honeydew melon, kiwi, lemons, limes, mandarin oranges, oranges, papaya, passion fruit, pineapple, raspberries, and strawberries.
Grains and Starches
Gluten is not a FODMAP, but many gluten-containing grains like wheat, barley, and rye are high in fructans. Fortunately, many safe and delicious alternatives exist.
- Safe options: Oats, brown rice, white rice, quinoa, millet, gluten-free pasta and bread (based on safe flours), spelt sourdough bread, and corn tortillas.
Protein Sources
Meat, poultry, fish, and eggs are naturally FODMAP-free. The key is to avoid added high-FODMAP ingredients often found in marinades, sauces, and processed products.
- Safe options: Plain cooked beef, chicken, lamb, pork, and turkey; fresh fish and seafood; eggs; firm tofu; and tempeh.
Dairy and Alternatives
Lactose is a disaccharide (the 'D' in FODMAP) that some people have difficulty digesting. Many lactose-free and plant-based options are available.
- Safe options: Hard cheeses like cheddar, Parmesan, and Swiss; brie and feta cheese (in moderate amounts); lactose-free milk and yogurt; almond milk; rice milk; and calcium-fortified soy milk (made from soy protein).
Nuts and Seeds
While cashews and pistachios are high in FODMAPs, many other nuts and seeds can be enjoyed in controlled portion sizes.
- Safe options: Almonds (limited portion), macadamia nuts, peanuts, pecans, pine nuts, pumpkin seeds, and walnuts.
Fats, Oils, and Condiments
Most fats and oils are naturally low-FODMAP. Some popular condiments and flavorings are also safe.
- Safe options: Olive oil, butter, garlic-infused oil, maple syrup, rice malt syrup, dark chocolate, table sugar, mustard, mayonnaise, and soy sauce.
High vs. Low FODMAP Food Comparison Table
| Food Category | High-FODMAP Examples (Avoid) | Low-FODMAP Examples (OK to Eat) |
|---|---|---|
| Vegetables | Garlic, onions, asparagus, mushrooms, cauliflower, sugar snap peas | Carrots, bell peppers, bok choy, cucumbers, eggplant, green beans, kale, potatoes, spinach, tomatoes, zucchini |
| Fruits | Apples, pears, watermelon, mango, peaches, dried fruits | Blueberries, cantaloupe, grapes, kiwi, lemons, oranges, pineapple, strawberries |
| Grains | Wheat, barley, rye, wheat-based bread and pasta | Oats, rice, quinoa, gluten-free pasta, spelt sourdough bread |
| Dairy | Cow's milk, regular yogurt, ice cream, soft cheeses | Lactose-free milk/yogurt, hard cheeses (cheddar, Swiss), almond milk |
| Proteins | Legumes (beans, lentils, chickpeas), processed meats with high-FODMAP ingredients | Plain cooked meat, poultry, and fish; eggs; firm tofu; tempeh |
| Nuts | Cashews, pistachios | Peanuts, macadamia nuts, walnuts, pumpkin seeds |
| Sweeteners | High-fructose corn syrup, honey, agave nectar | Maple syrup, table sugar, rice malt syrup |
Planning Your Low-FODMAP Diet
Following the diet requires careful planning, especially during the strict elimination phase. Here are some key considerations:
- Focus on whole, unprocessed foods: The most reliable way to avoid hidden FODMAPs is to cook with fresh, whole ingredients and avoid pre-packaged or processed meals.
- Use the Monash University App: For the most up-to-date and accurate information on FODMAP content and portion sizes, the official Monash University FODMAP Diet App is the gold standard. It uses a traffic light system to easily identify safe foods.
- Read labels carefully: Check for high-FODMAP ingredients like high-fructose corn syrup, onion or garlic powder, and certain artificial sweeteners like sorbitol and mannitol.
- Seek professional guidance: Working with a dietitian who is trained in the low-FODMAP diet is highly recommended. They can provide personalized advice, ensure nutritional adequacy, and guide you through the reintroduction process.
Conclusion
Navigating the low-FODMAP diet can feel restrictive at first, but with careful planning, it is possible to create a wide variety of delicious and satisfying meals. Focusing on the abundance of what foods are ok on a low-FODMAP diet, rather than the foods that are temporarily restricted, is crucial for success. By utilizing the lists of safe fruits, vegetables, grains, proteins, and dairy alternatives, you can effectively manage digestive symptoms and pave the way for a more personalized and balanced diet in the long term.
This information is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or registered dietitian before starting a new diet.
