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Low FODMAP Diet Guide: Foods to Enjoy and Avoid

9–13 minutes

If you’re managing IBS (Irritable Bowel Syndrome) or other digestive issues, you’ve likely heard about the Low FODMAP diet—a scientifically-backed approach that can help alleviate uncomfortable symptoms like bloating, gas, and stomach cramps. But what exactly should you eat and avoid when following this diet? It can be tricky to navigate, so let’s break it down in a simple way.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are a group of short-chain carbohydrates (sugars) that are poorly absorbed in the small intestine. This can be due to a lack of enzymes present to digest them (as is the case with sugars such as lactose), or due to a poor ability to absorb them due to a lack of transporters from the gut into the bloodstream.

The low FODMAP diet involves restricting foods that contain high levels of these fermentable sugars in the first phase and gradually reintroducing them later to identify your personal triggers. Here’s what you need to know about the foods you should and shouldn’t eat while on the low FODMAP diet.

Foods you can include on a low FODMAP Diet

You can still enjoy plenty of delicious and nutritious foods on a low FODMAP diet. Here are some of the best choices:

1. Proteins

  • Meats: Beef, chicken, turkey, lamb, and pork are all low FODMAP, as long as they’re plain and unprocessed (e.g., no marinades or sauces that may contain high FODMAP ingredients like garlic or onion, nor any sausages containing wheat flour- see below for further detail).
  • Fish: Fresh fish, shellfish, and seafood such as salmon, tuna, shrimp, and scallops are safe choices. All fish are considered naturally low FODMAP, as long as they have no high FODMAP foods added to them.
  • Eggs: Eggs are naturally free of FODMAPs, so they’re a great protein option for breakfast or any meal.
  • Tofu: Firm or extra-firm tofu is Low FODMAP, while silken tofu should be avoided.

2. Vegetables

  • Leafy greens: Spinach, kale, lettuce, and arugula are all safe and nutrient-packed.
  • Carrots: A great option for snacks or adding to salads.
  • Courgettes and aubergines: Great to add in to various dishes.
  • Bell peppers: If you wish to add bell peppers to a meal, it is important you choose the green varieties only. The other options contain high levels of fructose.
  • Cucumbers: These are refreshing and easy to include in salads or as a side dish.

3. Fruits

  • Berries: Strawberries, blueberries, and raspberries are all low FODMAP in moderate amounts.
  • Citrus: Oranges, lemons, and limes are low FODMAP and are great for brightening up savoury dishes, or snacking on.
  • Bananas: Unripe bananas are better tolerated by those on the low FODMAP diet. Note: it is best to avoid yellow bananas or those which are ripe due to a higher level of fructans.
  • Pineapple: Other tropical fruits to consider include dragonfruits, ripe guava, yellow papaya and passionfruit.
  • Kiwi: A low FODMAP fruit that’s rich in vitamin C and fibre. This is great for those who also struggle with constipation, due to the high levels of soluble fibre.

4. Carbohydrates

  • Rice: Both white and brown rice are safe to eat on the low FODMAP diet.
  • Quinoa: A protein-packed seed that works as a great substitute for grains.
  • Potatoes: Regular white potatoes are considered low FODMAP in any quantity. Be aware that sweet potatoes can be higher in certain FODMAPs such as mannitol.
  • Oats: Rolled oats and instant oats (in moderation) are typically Low FODMAP.
  • Gluten-Free bread: Make sure the bread is made with low FODMAP ingredients such as rice flour or quinoa flour.
  • Gluten-Free pasta: Those made from rice flour are generally low FODMAP. Be aware that some options, such as lentil or chickpea pastas, are considered high FODMAP.

5. Dairy Alternatives

  • Lactose-Free Milk and milk alternatives: If you’re sensitive to lactose, look for lactose-free versions of cow’s milk or choose plant-based options like almond milk, rice milk, or oat milk (ensure no added high-FODMAP ingredients). Be aware that soy and pea milks can be high in FODMAPs.
  • Hard cheeses: Aged cheeses such as cheddar, camembert, and Parmesan are naturally lower in lactose and generally well-tolerated.
  • Yogurt: Lactose-free yogurt or dairy-free options (made from coconut or almond) are good alternatives. It is important to check the label to make sure no fruit purees which are high in FODMAP (like apple, cherry or mango) have been used. Be aware, soy based yoghurts may be higher in FODMAPs.

Foods You Should Avoid on a low FODMAP Diet

While there are many foods you can enjoy, there are also some foods high in FODMAPs that you should avoid during the initial phase of the diet. Please note: this is not an exhaustive list, and there are other foods which should also be reduced/ eliminated in order to achieve a low FODMAP diet.

1. High FODMAP Vegetables

  • Garlic and onion: Both are major FODMAP culprits and can cause significant digestive discomfort. Opt for garlic-infused oils (without the solids), and use asafoetida or nigella seeds as an onion substitute.
  • Cauliflower and broccoli (stems): While nutritious, cauliflower is high in FODMAPs and can lead to bloating and gas. Whilst the tops of broccoli are low FODMAP, the stems contain high levels of fructose. Equally, tenderstem broccoli is generally high in FODMAPs and should generally be avoided.
  • Mushrooms: Particularly high in polyols (sorbitol), which are poorly absorbed.
  • Asparagus: Contains high levels of FODMAPs, particularly fructans.

2. High FODMAP Fruits

  • Apples and pears: Apples and pears are high in fructose and sorbitol, both of which are FODMAPs that can cause digestive issues.
  • Watermelon: Contains high levels of fructose and mannitol.
  • Stone Fruits: Cherries, peaches, plums, apricots, and nectarines are all high in FODMAPs.
  • Dried Fruits: Dried versions of fruits like raisins, apricots, and dates are especially high in FODMAPs and should be avoided. This is because the drying process concentrates the FODMAPs, and can mean that fruits that would be able to be eaten on a low FODMAP diet in their natural state become high FODMAP once dried.

3. Grains and Legumes

  • Wheat, barley and rye: Gluten containing grains are high in fructans and can trigger symptoms in sensitive individuals. It is not the gluten itself which causes the reaction, but the fructans which are associated with the grain. Look for gluten-free alternatives made from rice, oat or buckwheat.
  • Lentils and chickpeas: While nutritious, both lentils and chickpeas are high in oligosaccharides, which can cause gas and bloating.

4. Dairy (Full Lactose Versions)

  • Milk: Regular cow’s milk is high in lactose, which can be problematic for many people.
  • Yoghurt: regular yoghurt, particularly the fat-free varieties, will contain high amounts of lactose. Equally, yoghurts flavoured with high FODMAP fruits like cherries or mango will be high in other FODMAPs.
  • Soft cheeses: Soft, young cheeses like ricotta, cream cheese, and cottage cheese are high in lactose and should be either avoided, or only eaten in very small quantities (see Monash FODMAP app for more details).

5. Processed Foods

  • Pre-marinated/ prepared foods: Things like pre-marinated meats, fish and firm tofu can often be marinated in sauces which contain celery, onion or garlic. Sausages can also often contain onion, garlic or wheat flour. Breaded meats, fish or vegetarian alternatives will often also contain gluten, and so should be avoided.
  • Packaged snacks: Many packaged savoury snacks such as crisps or crackers can contain added onion and garlic powder. Equally, sweet snacks may contain sorbitol or mannitol as sweeteners, or some high FODMAP fruits to flavour them.
  • Fruit juices: Fruit juices (especially those containing apple or pear) are loaded with fructose and should be avoided. Even fruit juices made with citrus fruits tend to have a high level of fructose and should be avoided; this is because there are over a dozen of these fruits squeezed into one glass, and so the FODMAP threshold is exceeded, despite one orange being low FODMAP.

Tips for Success on the low FODMAP Diet

  1. Plan your meals: Preparing meals ahead of time can help ensure you’re sticking to low FODMAP guidelines while still enjoying flavourful, satisfying meals. There are many websites online which have great low FODMAP recipes, as well as various books which can be useful to help you plan your meals.
  2. Read labels: Many packaged foods contain hidden high FODMAP ingredients like garlic, onion, and high-fructose corn syrup. Always check labels, especially for processed sauces, condiments, and dressings.
  3. Portion control: Some foods are low FODMAP in small quantities but become problematic in larger amounts. Be mindful of portion sizes, especially when eating foods like fruits, vegetables, and legumes.
  4. Download the Monash University FODMAP app: Monash university are the creators of the low FODMAP diet, and have a fantastic app which outlines all foods which are high in FODMAPs, and the portion sizes of foods you can eat. to still keep the meal low FODMAP. It is updated regularly to ensure accuracy, and is a fantastic resource for anyone who is aiming to eat low FODMAP.
  5. Keep a food diary: Track what you eat and how your body reacts to help you identify potential triggers during the elimination and reintroduction phases. This is especially important during the elimination phase, as it is likely you will inadvertently eat something which contains FODMAPs!

Why You Should Follow the Low FODMAP Diet Under the Guidance of a Dietitian

While the Low FODMAP diet can be incredibly effective for managing IBS and other digestive issues, it’s important to remember that it’s not a one-size-fits-all solution. The diet involves a series of carefully structured phases, starting with elimination and followed by gradual reintroduction of foods to pinpoint your unique triggers. This process can be tricky and time-consuming, and it’s easy to make mistakes if not followed carefully.

Here’s why working with a dietitian is crucial when following the Low FODMAP diet:

  1. Personalised guidance: A dietitian can help tailor the low FODMAP diet to your specific needs, taking into account any additional health conditions or dietary preferences you may have. They’ll help ensure you’re getting the proper nutrients during the elimination phase and can assist with portion sizes to prevent inadvertently triggering symptoms.
  2. Navigating the reintroduction phase: The reintroduction phase is where people most commonly fall down. It requires a very strict upkeep of the low FODMAP diet and a slow, methodical reintroduction of FODMAP containing foods so you can pinpoint exactly what the issue is. Many people get stuck here and find reintroduction impossible, keeping them on the strict elimination phase for too long. A dietitian can help you navigate this and reduce the risk of any confounded results.
  3. Avoiding nutrient deficiencies: The low FODMAP diet can be restrictive, especially in the initial stages. Without proper planning, it’s easy to miss out on essential nutrients, such as fibre, calcium, iodine and fat-soluble vitamins such as vitamin K. A dietitian will work with you to ensure you’re still meeting your nutritional needs, even while cutting out high FODMAP foods.
  4. Long-term sustainability: The goal of the low FODMAP diet is not to eliminate these foods permanently but to find a long-term, balanced approach to managing your symptoms. A dietitian can help you develop a sustainable eating plan that includes as many foods as possible, so you can enjoy a varied, nutrient-rich diet without compromising your gut health.
  5. FODMAPs may not be the answer: for some people, there are numerous other things that may be leading to their symptoms; fibre content, fat content, meal timing and frequency, caffeine, alcohol, and many more can also cause IBS symptoms. A dietitian can work with you to help manage these alongside a low FODMAP diet to give you the best chance of symptom management.
  6. Addressing other concerns: Beyond FODMAPs, a dietitian can help you address other lifestyle factors that may be affecting your digestive health, like stress management, meal timing, or food sensitivities. They can also offer practical tips on dining out, meal prepping, and making grocery shopping easier.

How I Can Help

As a Monash University FODMAP trained dietitian, I specialise in guiding you through the low FODMAP diet, offering expert advice to ensure it’s both effective and sustainable. I can also consider other elements and guide yo through other dietary changes, such as fibre manipulation or fat reduction.

Whether you’re just starting the elimination phase or ready to begin reintroducing foods, I can provide personalised support that aligns with your unique needs. Together, we’ll develop a plan that not only minimises digestive distress but also helps you maintain a balanced, nourishing diet, whilst also considering any other health concerns or conditions you may have.

If you’re ready to take control of your IBS, feel free to contact me—I’d love to help you on your journey to better digestion and overall wellness. Let’s work together to make the low FODMAP diet a simple and manageable part of your lifestyle.