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The Complete Low FODMAP Food List (+ Free Printable PDF)

The Complete Low FODMAP Food List (+ Free Printable PDF)

Millions of people suffer from gastrointestinal disorders, one of the most prominent being Irritable Bowel Syndrome, or IBS for short. Women are the most affected and experience uncomfortable symptoms such as abdominal cramping, diarrhea and constipation.

The best course of treatment for IBS are dietary and lifestyle changes, and a low FODMAP diet can be greatly beneficial in reducing or even irradicating symptoms.

High FODMAPs should be avoided in people who suffer with gastrointestinal issues. Studies have shown that a low FODMAP diet may help alleviate the symptoms of irritable bowel syndrome in both adults and in children. As with other strict diets, the low FODMAP diet may be difficult to follow, as many foods are on the list of high FODMAPs, and therefore should be avoided or reduced.

Low FODMAP foods, however, are welcomed into the diet of people suffering from gastrointestinal issues.

Here are some foods that are low in FODMAPs, however, some still need to be eaten with caution.

Fruits

Vegetables

  • Alfalfa
  • Baby spinach
  • Bamboo shoots
  • Bean sprouts
  • Brussel sprouts (limit 2)
  • Bok choy
  • Broccoli (1/2 cup)
  • Butter lettuce
  • Butternut squash (1/4 cup)
  • Cabbage (1 cup)
  • Callaloo
  • Carrots
  • Cherry tomato
  • Chicory leaves
  • Chives
  • Collard greens
  • Cucumber
  • Eggplant
  • Fennel
  • Ginger
  • Green beans
  • Green bell pepper
  • Iceberg lettuce
  • Kale
  • Leek leaves
  • Lentils (small serving)
  • Olives
  • Okra
  • Parsnip
  • Potato
  • Radish
  • Radicchio lettuce
  • Red bell pepper
  • Roma tomato
  • Scallions
  • Seaweed
  • Silverbeet / chard
  • Snow peas (five pods)
  • Spaghetti squash
  • Sun-dried tomatoes (limit 4)
  • Sweet potatoes (1/2 cup)
  • Swiss chard
  • Turnip
  • Water chestnuts
  • Yam
  • Zucchini

Meats

  • Beef
  • Chicken
  • Cold cuts
  • Kangaroo
  • Lamb
  • Pork
  • Prosciutto
  • Turkey

Seafood

  • Canned tuna
  • Cod
  • Haddock
  • Salmon
  • Plaice
  • Trout
  • Crab
  • Lobster
  • Mussels
  • Prawns
  • Shrimp
  • Oysters

Nuts & Seeds

Starches

Dairy

Cheese

  • Brie
  • Camembert
  • Cheddar
  • Cottage
  • Feta
  • Goat cheese
  • Mozzarella
  • Parmesan
  • Ricotta (2 tablespoons)
  • Swiss

Milk

Other Dairy Items

  • Butter
  • Dairy free chocolate pudding
  • Eggs
  • Lactose free yogurt
  • Margarine
  • Sorbet
  • Soy protein
  • Tempeh
  • Tofu
  • Whipped Cream

FODMAP Food List

Condiments

  • Apple cider vinegar – 2 tbsp
  • Barbecue sauce
  • Balsamic vinegar – 2 tbsp
  • Capers in vinegar
  • Chutney – 1 tbsp
  • Fish sauce
  • Jam
  • Ketchup – 1 tbsp
  • Marmite
  • Mayonnaise
  • Miso paste
  • Mustard
  • Oyster sauce
  • Peanut butter
  • Pesto – 1 tbsp
  • Rice malt syrup
  • Rice wine vinegar
  • Shrimp paste
  • Soy sauce
  • Sweet and sour sauce
  • Tamarind paste
  • Tomato sauce
  • Vegemite
  • Wasabi
  • Worcestershire sauce

 

Spices + ingredients

 

Drinks

Alcohol

  • Beer (1 beer)
  • Clear spirits
  • Gin
  • Vodka
  • Whiskey
  • Wine (1 glass)

 

Coffee & Tea

 

Other Drinks

  • Almond milk
  • Cocoa / drinking chocolate powder added to non-lactose milk
  • Fruit juice – safe, up to 125ml
  • Lemonade
  • Protein supplements
  • Soy milk
  • Water

 

 

Click on the image below to view a larger image with full list:

FODMAP Food List

While this list of foods may seem daunting, there are many recipes that are healthy and delicious for those who are on a low FODMAP eating plan. For example, an egg florentine with spinach, bacon, eggs, and a lemon hollandaise sauce. The key to being successful in eating a low FODMAP diet is to make a list of the foods and recipes you love and substitute out ingredients as needed.

See also  2023's Healthier Halloween Candy Swaps: Satisfy Your Sweet Tooth Guilt-Free

 

Some other tips to keep in mind:

Processed foods and meats can be full of irritant FODMAPs. They are full of hidden sugars (think high fructose corn syrup) as well as irritants like garlic and onion. These are even present in seemingly innocuous things, like chicken bullion, so beware.

Alcohol is a major aggravator, so limit your intake. If you wish to drink, do so in moderation and stay away from beer, which is high in indigestible carbohydrates. Clear spirits such as vodka and gin with water are your best bets, and can be flavored with suitable fresh fruit.

Enjoy your food. Take the time to savor each bite, and chew your food well. This will give your body a chance to process it more efficiently, and your brain will have an opportunity to let you know when you are full, thus reducing your chance of overeating.

Drink plenty of water! Water is vital to every organ in your body, and aids in healthy digestion. Drinking a glass half an hour prior to a meal will also help you to not over-eat.

By following these tips and expanding your knowledge about FODMAPs, you will be able to reduce your symptoms and begin creating tasty, pain-free recipes of your own. I hope you enjoy these recipes as much as I enjoyed writing them for you, and that they give you a well-rounded idea of just how non-restrictive, yet delicious eating this way can be!

 

More articles about FODMAPS diet

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26 Responses

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  6. I’ve seen that celery is a good thing to eat on a low fodmap diet but then other sites say that it’s high. Which is it?

  7. I am truly glad to glance at this website posts which includes lots of helpful information, thanks for providing these kinds of statistics.

    1. It shows under seafood which fish are considered Low FODMAP. Cod, salmon, caned tuna, haddock, trout.

  8. Thanks for this post. Beer is marked “ok” on several low fodmap lists online. Are you sure about beer? Any acceptable brands that you know of? Want some beer!!!!

  9. Awesome! This Low FODMAP Food List is just what I was looking for. I’ve just started on the low FODMAP diet and it had really been a challenge finding fodmap food list items worth checking. Thanks for sharing this!

  10. On my Low Fodmap Foods list it lists:
    Wheat Free pasta – then several items lower it says: “Brown and white rice, and Wheat pasta”.
    Is it true Brown and white rice and Wheat pasta are “OK”?

  11. On fodmap diet, was told not to eat processed meats. Does this include deli meats like roast beef, corned beef or off the bone ham ??

    1. Yes processed meats are a no – try without them and then try slowly introducing them after a couple of weeks without

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