What can I eat?

Avoiding high FODMAP foods can be challenging, but there are still a wide variety of foods that you can eat.  It can be hard to dine out, and processed foods can be tricky - you must read labels carefully.  The bottom line is, you have to be well prepared!

 

Low FODMAP FOODS

Protein

All Unprocessed Protein - Chicken, Beef, Eggs, Pork, Fish, Shellfish, Turkey.  Read labels on processed meat (sausages, deli meat, etc. for high FODMAP ingredients: honey, garlic, onion).  Firm tofu is allowed.

 

Fruit

Strawberries, Blueberries, Raspberries, Bananas, Oranges, Lemons, Limes, Grapes, Cantaloupe, Honeydew, Coconut, Kiwi, Papaya, Pineapple, Rhubarb (1 serving of fruit per meal or snack)

 

Vegetables

Green Beans, Carrots, Tomatoes, Cucumbers, All Lettuces, Fennel, Summer Squash, Kale, Collard Greens, Swiss Chard, Potatoes, Bell Peppers, Ginger, Zucchini, Seaweed, Radishes, Eggplant, Green Onion (green part only), Turnip, Bok Choy, All Fresh Herbs, Chives, Endive, Parsnip, Rutabaga, Water Chestnuts

These Vegetables can be consumed in limited portions: Avocado*, Butternut Squash*, Brussels sprouts*, Beets*, Broccoli*, Savoy Cabbage*, Fresh Corn*, Sweet Potato*

 

Grains

Rice, Corn, Quinoa, Oats (1/2 cooked), Millet, Rice Bran, Wild Rice, Polenta, Buckwheat, Any gluten-free product that doesn't contain other FODMAPs (honey, garlic, etc.)

 

Beans and Lentils

Canned Lentils (1/2 cup per serving) and Canned Chickpeas (1/4 cup per serving)

 

Alcohol

Wine, Spirits (in moderation)

 

Dairy

Lactose Free Milk, Yogurt, Cream Cheese, and Sour Cream, Butter, and Most Cheese

 

Nuts and Seeds

In Limited Amounts (except Pistachios and Cashews) - Nut Butters, Peanuts, Almonds, Pecans, Sunflower Seeds, Pine Nuts, Pumpkin Seeds, Walnuts, Chia Seeds, Flax Seeds

 

Sweeteners

White Sugar, Brown Sugar, Evaporated Cane Juice, 100% Pure Maple Syrup, Brown Rice Syrup, Stevia

 

Other

Vinegars and Oils (check labels for high FODMAP ingredients), Soy Sauce, Alternative Milk - Coconut, Almond, Rice (check labels), olives