Low FodMap Diet

Many people have found relief through the Low FodMap diet as a way to reduce IBS symptoms. I was introduced to this by my Integrative M.D. and since I cut out these vegetables and other foods, I feel better and have had less stomach distress. FodMap’s are found in everyday foods such as ice cream and milk (Lactose); pears, honey, watermelon and apples (Free Fructose); onions, garlic and wheat (Fructans); legumes (Galaccto-Oligosaccharides); and mints, sugar-free gum and prunes (Polyols). Meats and oils are free of FodMap’s so they can be eaten along with gluten-free grains. Check out my Sugar-Free page and my Gluten-Free page for more information.

The theory is that consuming foods high in FodMap’s results in an increased volume of gas and liquid in the large and small intestine, resulting in symptoms such as gas, bloating and abdominal pain.

Below I’ve outlined a list of foods that are high and low in FodMap’s. It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes only.

Common HIGH FodMap Foods (Foods to Avoid)

  • Apples
  • Apricots
  • Cherries
  • Mango
  • Pears
  • Nectarines
  • Peaches
  • Pears
  • Plums
  • Persimmons
  • Prunes
  • Watermelon
  • Custard
  • Ice Cream
  • Margarine
  • Milk
  • Soft cheese (including cottage cheese, ricotta)
  • Yogurt
  • Wheat
  • Rye
  • Baked Beans
  • Chickpeas
  • Lentils
  • Kidney Beans
  • Fructose
  • HFCS High Fructose Corn Syrup
  • Maltitol
  • Isomalt
  • Honey
  • Tinned Fruit (from a can)
  • Mannitol
  • Sorbitol
  • Xylitol
  • Artichokes
  • Asparagus
  • Beets
  • Green Bell Peppers
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Mushrooms
  • Sweet Corn
  • Leeks
  • Fennel
  • Cauliflower
  • Garlic
  • Okra
  • Onions (including shallots and scallions)
  • Peas
  • Pistachios
  • Radicchio Lettuce
  • Sugar Snap Peas
  • Snow Peas
  • Avocado
  • Chicory
  • Dandelion
  • Sugar-Free Gums

Common LOW FodMap Foods (Foods to Eat)

Fruits

  • Bananas
  • Blueberries
  • Grapefruit
  • Grapes
  • Honeydew Melon
  • Kiwi
  • Lemon
  • Lime
  • Mandarin Oranges
  • Oranges
  • Raspberries
  • Strawberries

Sweeteners

  • Artificial Sweeteners that don’t end in ‘ol’
  • Glucose
  • Pure Organic Maple Syrup (In Small Quantities)
  • Sugar (Sucrose)

Dairy/ Dairy Alternatives

  • Olive Oil
  • Flax Oil
  • Hemp Oil
  • Organic Butter such as Organic Valley Butter
  • Hard Cheese, Brie and Camembert
  • Lactose-Free Products (milks, ice cream, yogurt) such as Green Valley Lactose Free Yogurt
  • Gelato
  • Rice Milk
  • Oat Milk
  • Kefir (Lifeway Kefir) plain only
  • Sorbet

Vegetables

  • Red Bell Peppers
  • Bok Choy
  • Cucumber
  • Carrots
  • Celery
  • Arugula
  • Alfalfa Sprouts
  • Been Sprouts
  • Butternut Squash
  • Celeraic
  • Eggplant
  • Green Beans
  • Lettuce
  • Parsnips
  • Sweet Potatoes
  • White Potatoes
  • Parsnips
  • Green Beans
  • Kale
  • Water Chestnuts
  • Swiss Chard
  • Radishes
  • Tomatoes
  • Zucchini
  • Spinach
  • Endive
  • Olives
  • Summer Squash

Gluten-Free Grains

  • Gluten-Free Pasta: Rice, Quinoa and Corn
  • Rice
  • Polenta
  • Tapioca
  • Quinoa
  • Millet
  • Gluten-Free Oats
  • Gluten-Free Grains such as Quinoa, Rice, Buckwheat

Proteins

  • Chicken
  • Tofu
  • Beef
  • Pork
  • Eggs
  • Turkey

Organic Herbs

Nuts/Seeds:

LOW FodMap Snack Ideas:

LOW FodMap Dining Out Ideas:

  • Organic Chicken, Fish, Turkey, Tofu, Eggs
  • Gluten-Free Bread
  • Gluten-Free Oatmeal
  • Brown Rice with Flax Oil
  • Roasted, Steamed or Grilled LOW FodMap Vegetables
  • LOW FodMap Fruits served with Lactose Free Yogurt
  • Smoothie made with Kefir or Lactose Free Yogurt and LOW FodMap Fruits & Vegetables
  • Salad with Nuts, Seeds, Olive Oil & Fresh Lemon Juice
  • Risotto
  • Chicken & Rice Soup
  • Quinoa Salad
  • Fill a thermos with rice or almond milk to add to oatmeal or cereals when traveling.

It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes.

{ 49 comments… read them below or add one }

Ruthann June 3, 2013 at 2:13 pm

Why do some sites say you can have almonds and grapes, sweet potato, and others say no?

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Amie June 3, 2013 at 3:25 pm

Ruthann,
Great to hear from you! Yes, I noticed this, as well. I avoid grapes and sweet potatoes but I do eat almonds. I would use the elimination diet and see if those foods cause discomfort for you. Hope that helps; have a great night!

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Parinita July 3, 2013 at 2:54 am

thanks for the food list. its really beneficial…

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Amie July 3, 2013 at 8:04 am

Enjoy. Thank you!

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Deb July 20, 2013 at 2:56 pm

there are several foods in your lists above that contradict other well-known FODMAP websites. i.e., raspberries, corn. just curious — what source did you use to create the lists above?

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Amie July 20, 2013 at 3:30 pm

Thanks Deb; you are correct. There are numerous conflicting lists all over the internet and that’s why you simply cannot believe everyone or everything you read online. This is the list I received from 3 M.D’s that I was working with and this list worked for me. I cannot eat fruit or corn so I didn’t eat those foods.
Hope that helps; enjoy!

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michele August 15, 2013 at 2:22 pm

This is such a useful list, particularly your explanation of the categories of foods that may cause irritation. As you point out, however, IBS is a very individual condition — what irritates one person will not bother or may even benefit another (like sweet potatoes). Don’t take this or any other list as a bible — use it as a basis for examin ing your own diet to discover possible irritants. And don’t forget that some of the pro foods may be wrong for you — I cannot handle oils or anything fatty, peppers kill me, as do tomatoes — plus cooking methods may make a difference (raw vegetables may irritate while even a slight steaming will be digestible — and make the nutrients more bioavailable!) I hope IBSers use this list not only as a basis for elimination, but also as an inspiration for addition — try the pro foods, especially new fruits and veg (and look for others that fall into the non-fructose categories) so you don’t get stuck in that 5-food rut that plagues those of us with sensitivities!
BTW, great way to “test” a new doctor — get his/her reaction to your diagnosis with IBS. If the MD gives you that skeptical “Oh, really…,” just leave. Any doctor that still doubts BS is a “real” illness will never help you delve into the underlying issues — and will work very hard to make you feel like a hysterical nutcase who doesn’t know her own body (I wish I believed I just have had bad luck with doctors, but considering most receive a mere hour of education on nutrition…).

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The Healthy Apple August 15, 2013 at 3:44 pm

Thank you Michele! Well said. Thanks for sharing!

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Chloe November 3, 2013 at 8:40 am

I have recently been diagnosed with IBS and have been taking Mebeverine/Colofac which has really helped to reduce the pain and bloating. I am not keen on taking pills forever though so am trying to eliminate foods that aggrivate my symptoms by working with the FODMAP diet. Wish me luck.

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Amie November 3, 2013 at 10:27 pm

Thanks Chloe; great to hear from you! Good luck; you can do it!!!

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Melissa November 3, 2013 at 5:54 pm

i was wondering, as there are so many lists, can i drink Almond Milk, well homemade Almond milk to be precise

thanks Mel

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Amie November 3, 2013 at 10:27 pm

Thanks Melissa; yes raw organic almonds are best so you aren’t getting any pesticides in there! Enjoy!!!

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Eileen Gale November 15, 2013 at 2:18 pm

What are your thoughts on KOMBUCHA ? I’ve been told to take PROBIOTIC’s as well but neither of these are mentioned in any of the FODMAT diet list’s I’ve been researching. Since KOMBUCHA is an already Fermented Food/Drink….I’m going…What the F???? Please Help!!
Thank You!
Eileen 11/15/13

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Amie November 15, 2013 at 3:14 pm

Thank you Eileen; I don’t drink Kombucha because it bothers my stomach!

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Cyndee November 19, 2013 at 11:36 am

I can’t eat tomatoes or anything with a lot of acid. Will this change when I start the diet?

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Amie November 19, 2013 at 12:32 pm

Cyndee, if you heal your gut completely, you should soon be able to eat the tomatoes in moderation but it will take time!

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Lori November 27, 2013 at 9:02 am

I haven’t seen spaghetti squash on any FODMAP list. I had some issues the other evening after making it with turkey meatballs and tomato sauce. I know the problem was most likely a combination of things, but I was still curious. Thanks!

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Amie November 27, 2013 at 10:28 am

Thanks Lori! I don’t eat spaghetti squash because it came up on my ALCAT test as causing inflammation so you have to go beyond FODMAP for some foods!

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Lori November 27, 2013 at 12:21 pm

Yes. I have a hard time with eggplant and certain other veggies on the “good” list.

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kate December 20, 2013 at 9:49 pm

I have never been a believer with ‘new age’ illnesses that are said to be caused by immune disorder or allergy and am impatient with those who take forever questioning a waitress at a restaurant about what is in the food, however, I am learning that IBS has been a growing (no pun intended) issue. Abdominal bloating occurs even with coffee in the morning. (I won’t give it up). I am taking off a few things to start but just started raw veggie juicing and worry that this too will have to be removed. It sounds so difficult to identify and maintain. What about sweets such as chocolate?

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Amie December 21, 2013 at 12:32 am

Kate, yes coffee is acidic and highly irritating; I cannot drink it. Chocolate and sugar is the same way. Try to get an ALCAT test done to see what you are intolerant to – those are the foods causing inflammation in your body. Mine just came back for cilantro, lemon and black pepper! It’s crazy. Good luck!

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Leanna December 31, 2013 at 11:43 pm

Thank you for the list! :-)
This is the first time I have had
to consult a food list online
so I would like you to know how
much I appreciate your dedication
to good health and nutrition.
My situation isnt ibs per say,
But in need of a diet to get me
back on track after a surgical
procedure left me in dire need.
Thank You Again!

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Amie January 1, 2014 at 2:07 pm

Enjoy Leanna; thank you. Happy to work with you as a client. Please email me at TheHealthyApple@gmail.com and we can connect. Thank you again for reaching out!!

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Lainey pearson January 5, 2014 at 8:38 am

You’ll have to change the name of your website. The healthybanana.com?

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Risa Goldberg January 14, 2014 at 4:32 pm

Hi Amie,

Can you give me the name of your MD? I am looking for an Integrative MD for my son in NYC. Also, are you a personal chef? If so, I would be interested in learning more.

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Amie January 14, 2014 at 4:57 pm

Thanks Risa- check out Integrative NYC Dr.page. All the doctors are listed there. Yes, I am a personal chef and happy to work with you. You can email me at TheHealthyApple@gmail.com. Thank you!

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peggy January 15, 2014 at 8:15 am

I am just starting the diet and wonder will there ever be a day when I can have onions and garlic again?

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Amie January 15, 2014 at 12:41 pm

Hi Peggy, you can remove them for 6 months to start to heal your leaky gut and then slowly introduce them to see if you react with headaches, anxiety, fatigue, stomach issues, etc. xox

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Winter January 29, 2014 at 3:54 pm

Can you recommend a good vegetarian Low FODMAP recipe cookbook? I just started this diet from last week and am clueless on what and how to cook and eat.
Thanks

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Amie February 4, 2014 at 11:20 pm

I don’t know of any Winter but you can look on Amazon.com and I’m sure there are a bunch. Good luck!!

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Willa February 4, 2014 at 1:59 pm

Is soy milk okay? I know tofu is, but have herd mixed on this. Thanks so much!

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Amie February 4, 2014 at 11:22 pm

Willa,
Soy milk is NOT okay- I suggest staying away from all soy as it’s the top GMO food and will mimic hormones in your body as it did for me and many other people. Thanks!

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Kelsey at The Primal Yogi February 17, 2014 at 5:56 pm

I have never thought to think about IBS as being a condition I may have until recently. I feel bloated often and have a lot of the symptoms that are described. Even if I already eat a primal diet do you think eliminating some of these foods containing high FodMaps might make a difference?

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Amie February 19, 2014 at 11:53 pm

Yes completely Kelsey; also check out my ALCAT page- that test is worth looking into for foods that are causing inflammation in your body!

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Carolyn February 18, 2014 at 8:24 pm

I have been searching for a list of 5-7 foods I can eat during my elination process. I’d rather elinate most everything and add foods back instead of small groups of food. I’ve been struggling with bloating and stomach pains for years. I’m a vegetarian so that tends to limit my options too. Any advice on my food list would be most appreciated. Thank you.

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Amie February 19, 2014 at 11:51 pm

Thanks Carolyn; everyone is different so I’d have to work with you one on one to help but start with cutting out gluten, dairy, sugar and soy! xoxo

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Neela Chipalkatty February 25, 2014 at 9:23 am

Hi I don’t have IBS. However I am interested in weight loss program. When I do vegan diet I lose weight. As soon as I eat animal protein I gain weight. My body could be reacting to the hormones in beef or eggs. Any advise?

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Amie March 1, 2014 at 11:40 pm

I would eat 100% organic Neela; that’s the best way to make sure you are eating safe food because the growth hormones, antibiotics and pesticides attack your body, immune system and cling onto your cells and estrogen receptors causing issues. Organic will help you with that and it tastes SO much better!!!

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Denise February 26, 2014 at 6:54 am

I am struggling with constipation on the fodmap diet. I picked up flaxmeal today and added 10g to my lactose free yoghurt. The noises from my stomach at the moment have me concerned. I have the fodmap app but neither flaxseed or meal is listed . Any input would be appreciated or any advice to increase fibre. Thanks.

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Amie March 1, 2014 at 11:38 pm

You can use ground flaxseed as well as chia seeds Denise. They will help. I do 4 Tbsp. of ground flax each day. Purchase organic from Barleans- check out my Favorite Products page for the link!

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samia March 6, 2014 at 2:58 pm

You are a God send. Thank you

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Denise March 11, 2014 at 12:28 pm

Hi Amie,
Thanks for this website….
Question…what about seitan on the “low FODMAP diet”…?
I cant find mention of it except on a few sites that say “yes, ok” but it doesnt really make sense??
Thanks so much!!

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Amie March 11, 2014 at 12:31 pm

Denise, Seitan is WHEAT. It’s a N-O. No wheat or gluten at all! Hope that helps.

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Melissa S. March 13, 2014 at 2:35 pm

Hi Amie! This particular article is very helpful – my new primary care doctor and allergist gave me the same sheet explaining what foods to eat on a low FODmap diet but your list explains it a bit better. Today is my first day and I had been avoiding starting it because I have so many food allergies and many of the foods I CAN eat are on the high fodmap list. However, I am really excited about it because maybe this will explain why I am bloated, have gas, hives and such even though I am eating clean foods.

I had a mild allergy to egg whites come up in a recent allergy blood test, but m y doctor said it could be a “false positive” I don’t have issues when I eat it but would you recommend including in the fodmap diet?

Thank you!!

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Amie March 13, 2014 at 8:58 pm

Melissa I would see how your body reacts to eggs if you are NOT allergic to them- I just started to be able to eat them after 10 years of not being able to.

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Denise March 13, 2014 at 7:59 pm

awwww……not great news BUT got to do what you got to do….Thanks so much…I am grateful for the help. xoDenise

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Nechama March 13, 2014 at 8:26 pm

hi i have an iga deficiency-my stomach is cranky bloated and swollen very frequently-and im a VERY healthy eater-this is the first web site ive seen address the digestive issues that come with iga deficiency-i’m desperate for help/advice! i’m doing low fodmaps, i’ve tried eliminating sugar (including fruits) but i’m still a mess! please respond
thank u!

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Amie March 13, 2014 at 8:57 pm

I suggest working with an Integrative MD and checking your heavy metals! Check out my Dr page and metals page for testing. Feel better!

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Cynthia Campbell March 18, 2014 at 2:48 pm

Hi Amie!
Am feeling excited about finding someone new (I just discovered you in a search for info re sesame seeds and the low FODMAP diet.) who might open new, helpful doors into the world of feeding myself well, consistently!!!

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