Before you dive into the below content, I’ve created a video for you addressing the issues with FodMaps and how to follow a low FodMap diet to help your IBS symptoms. Click the PLAY button below to get started.

Learn More about The Valpone Method

As an Amazon Associate I earn from qualifying purchases.

Many people have found relief through a 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. FodMaps 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 FodMaps 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 FodMaps 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 FodMaps. 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.

(p.s. More healthy recipes are in my new cookbook, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.)

What foods should you avoid on a FodMap diet?

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

What foods should you eat on a FodMap diet?

Common LOW FodMap Foods (Foods to Eat)


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


  • 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


  • 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


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

Organic Herbs

  • Basil, Chili, Coriander, Ginger, Lemongrass, Marjoram, Mint, Oregano, Parsley, Rosemary, Thyme


  • Chia Seeds, Flax Seeds, Almonds, Macadamia, Pecans, Pine nuts, Pumpkin seeds, Sunflower seeds, Walnuts, Nut Butters

What are some easy snack ideas?

  • Organic Brown Rice Cake such as Lundberg Farms brand with 1 Tbsp. nut butter (almond, cashew), sliced banana and 1 Tbsp. slivered almonds
  • Homemade Granola
  • Carrots with Almond Butter
  • Rice Crackers (or Mary’s Gone Crackers gluten-free brand) with nut butter
  • Gluten-Free Oatmeal topped with fresh fruit and almonds
  • Quinoa, Red Bell Pepper and Chicken Salad
  • Brown Rice Bowl filled with spinach, cherry tomatoes and organic chicken or shrimp with lemon juice and olive oil
  • Stuffed Baked Sweet Potato
  • Rice Pasta with Fresh Basil, Olive Oil and Fresh Lemon Juice

What foods can you order when you’re dining out?

  • 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.

#1 Best-Selling Cookbook

Over 200 vegetarian recipes free of gluten, dairy, soy, sugar, eggs, peanuts, corn and other inflammatory foods.

Order Your Copy
Previous Post Beauty Essentials...
Next Post Roasted Cauliflower and Black Bean Buddh...
  • Share


  1. I have been in hostipal twice since 2016 once for Gerd and now for bowel blockage. I am so sick of all these meds being a diabetic , enzymes to digest my food and now LINZess . What next! This is so frustrating to be in pain all the time. My dr thinks I have SIBo since I don’t have the diarrhea at all and have 3 to 4 stools a day…so how did I get a blockage I told him??? I get very bloated , gas and burp alot after eating and fatigued an hour after I eat. I hope you can all help me because I am at my wits end. I read your book last year to see if it would help an I loved the recipes. So I just started the diet and it is so bad tasting the Gluten free homemade pancakes. I like Tinkyda pasta and rice. My stomach feels great with pear or avocado but not apple I have to cook it. Thanks for listening

    1. Thanks Laurie; lovely to hear from you! I would see a functional MD for SIBO. Also, do you have my book Eating Clean? Click on the link on my website. The testing is that book that will help you! oxx

    1. So good to hear from you! Fodmaps are tricky. Some people can eat avocados and some can’t. I couldn’t eat them until I healed my gut but if you can eat them, that’s great! oxx