What Mediterranean food is low in FODMAP? A guide to delicious, digestible meals

October 4, 2025 •

4 min read

According to research published in the Journal of Gastroenterology and Hepatology, combining the Mediterranean diet with a low-FODMAP approach shows promise in managing IBS symptoms. This guide addresses the common question of what Mediterranean food is low in FODMAP? by offering a roadmap to enjoying this nutrient-rich eating style while minimizing digestive triggers.

Quick Summary

This guide outlines how to build a gut-friendly Mediterranean diet by detailing which fruits, vegetables, proteins, grains, and fats are naturally low in FODMAPs. It covers smart substitutions and ingredient swaps to manage sensitive digestion while enjoying a flavor-rich and healthy culinary pattern.

Key Points

Smart Substitutions: Use garlic-infused olive oil and the green tops of spring onions instead of high-FODMAP garlic and onions for flavoring meals.
Mindful Legume Intake: Incorporate canned and thoroughly rinsed chickpeas and lentils in specific, small portion sizes to reduce their FODMAP content.
Choose Low-FODMAP Grains: Prioritize gluten-free grains like brown rice, oats, quinoa, and authentic spelt sourdough bread to avoid high-FODMAP wheat.
Focus on Lean Proteins: Enjoy naturally low-FODMAP proteins such as fish, seafood, poultry, and eggs, while moderating red meat consumption.
Embrace Healthy Fats: Generously use extra virgin olive oil and snack on olives, as both are FODMAP-free and central to the Mediterranean diet.
Vary Fruits and Vegetables: Enjoy a wide range of low-FODMAP produce like carrots, bell peppers (portion limited), oranges, and strawberries, while being mindful of portion sizes for others.

Integrating the Low-FODMAP and Mediterranean Diets

The Mediterranean diet is celebrated for its health benefits, including reduced risk of heart disease and improved gut health. It emphasizes plant-based foods, healthy fats, lean proteins, and whole grains. However, many traditional Mediterranean ingredients, like garlic, onions, and certain legumes, are high in FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols), which can trigger symptoms in individuals with sensitive digestion, such as those with IBS. A low-FODMAP diet is a therapeutic elimination diet designed to identify and manage these triggers. Fortunately, with smart modifications and portion control, it is possible to successfully integrate the principles of both eating patterns. The key is to focus on the wide variety of naturally low-FODMAP foods that align with the Mediterranean style of eating.

Building a Low-FODMAP Mediterranean Plate

Vegetables: The Foundation

Vegetables are a cornerstone of the Mediterranean diet, and many are naturally low in FODMAPs. To build a vibrant plate, focus on the following:

Salad Greens: Lettuce, arugula, and spinach are excellent choices.
Root Vegetables: Carrots, potatoes, and parsnips are staples.
Colorful Additions: Cucumber, green beans (limit to 15 beans), bell peppers (green or red, with portion limitations), and olives are great for flavor.
Specialty Items: Eggplant and zucchini are suitable in controlled portion sizes.
Flavor Boosters: Instead of high-FODMAP onions and garlic, use the green parts of spring onions, chives, or garlic-infused olive oil.

Fruits: Sweet and Simple

While some fruits are high in FODMAPs, plenty of options fit a low-FODMAP Mediterranean approach. Opt for these choices, being mindful of portion sizes:

Citrus: Oranges, lemons, and limes are freely enjoyed.
Berries: Blueberries, strawberries, and raspberries can be included in specific serving sizes.
Tropical: Kiwi and papaya are good, low-FODMAP options.
Bananas: Stick to firm, unripe bananas, as FODMAP content increases with ripeness.

Proteins: Lean and Flavorful

Proteins are a key part of the Mediterranean diet, emphasizing fish and moderate amounts of poultry.

Fish and Seafood: Fish, shrimp, and shellfish are all naturally free of FODMAPs. Aim for fatty fish like salmon or sardines twice a week for their omega-3 benefits.
Poultry and Eggs: Chicken, turkey, and eggs are low-FODMAP protein sources. Limit poultry to one serving per day to align with Mediterranean guidelines.
Legumes: A staple of the Mediterranean diet, legumes like chickpeas and lentils contain FODMAPs, but they can be consumed in low-FODMAP portion sizes if canned, rinsed, and drained.
Nuts and Seeds: Peanuts, pecans, walnuts, macadamia nuts, and pine nuts are suitable in small portion sizes. Chia seeds are a great source of fiber.

Healthy Fats and Grains: Wholesome and Digestion-Friendly

Extra virgin olive oil is the signature fat of the Mediterranean diet and is entirely FODMAP-free. Use it generously for cooking and dressings. For grains, opt for low-FODMAP whole grains:

Grains: Choose brown rice, oats, quinoa, and spelt sourdough bread to avoid high-FODMAP wheat.
Starches: Potatoes are a perfect starchy addition.

Low-FODMAP Mediterranean Ingredient Comparison


Food Category	Low-FODMAP Mediterranean Choices	High-FODMAP Mediterranean Foods (Limit or Avoid)
Vegetables	Carrots, potatoes, spinach, lettuce, eggplant (1 cup), green beans (15), red bell pepper (1/3 cup), olives, canned tomatoes (1/2 cup)	Onions, garlic, artichoke, asparagus, cauliflower
Fruits	Oranges, lemons, firm bananas, grapes, strawberries, blueberries (1/4 cup)	Apples, pears, cherries, figs, watermelon
Protein	Fish, shrimp, poultry, eggs, feta cheese, canned and rinsed chickpeas (1/4 cup)	Most legumes (large amounts), certain processed meats
Grains	Brown rice, oats, quinoa, spelt sourdough bread, gluten-free bread/pasta	Wheat-based bread, barley, rye
Fats	Extra virgin olive oil, olives, macadamia nuts, walnuts, pine nuts (small portions)	Certain nuts (cashews, pistachios) and avocados (large portions)

Putting it into practice

Creating a low-FODMAP Mediterranean meal is simple with the right ingredients. For a quick lunch, try a tuna salad with canned, drained tuna, low-FODMAP mayonnaise, and olives, served over lettuce or with spelt sourdough bread. For dinner, a simple baked salmon with lemon, dill, and garlic-infused olive oil, served alongside roasted potatoes and green beans, fits perfectly. Experiment with different low-FODMAP vegetables, herbs, and spices to find your preferred flavor combinations.

Conclusion

Combining the health-promoting Mediterranean diet with a low-FODMAP approach is not only possible but can lead to a delicious and satisfying eating pattern for those with sensitive digestive systems. By understanding and implementing smart substitutions, such as using garlic-infused oil instead of garlic cloves and choosing specific fruits, vegetables, and grains, individuals can enjoy the rich flavors of Mediterranean cuisine without compromising gut health. It is important to work with a healthcare professional or dietitian to ensure this approach is right for you, especially during the elimination and reintroduction phases of a low-FODMAP diet. For more detailed food lists and advice, consult resources from Monash University, a leading authority on the low-FODMAP diet.

Visit the official Monash University Low FODMAP Diet website for trusted information

Frequently Asked Questions

Yes, you can. Instead of using whole garlic cloves or onions, which are high in FODMAPs, you can use garlic-infused olive oil, the green parts of spring onions, or chives to add flavor.

No, they are not completely off-limits. Canned chickpeas and lentils are low in FODMAPs in small, controlled portion sizes (1/4 cup and 1/2 cup respectively), especially after rinsing and draining, which washes away many of the water-soluble FODMAPs.

You can enjoy spelt sourdough bread, as its long fermentation process reduces the FODMAPs. Brown rice and oats are also great low-FODMAP grain options, as are any gluten-free breads made from low-FODMAP flours.

Enjoy low-FODMAP fruits like oranges, lemons, firm bananas, blueberries, and strawberries. Avoid high-FODMAP fruits such as apples, pears, and watermelon.

Yes, extra virgin olive oil is completely free of FODMAPs. It is a cornerstone of the Mediterranean diet and a safe choice for adding healthy fats.

You can include low-lactose or lactose-free dairy options. Hard cheeses like feta, cheddar, and Parmesan are generally low-FODMAP. Choose lactose-free Greek yogurt for a safe, fermented dairy option.

Be cautious of high-FODMAP ingredients commonly used in Mediterranean cuisine, such as onions, garlic, artichokes, and high-lactose dairy products.