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
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.
Strawberries, Blueberries, Raspberries, Bananas, Oranges, Lemons, Limes, Grapes, Cantaloupe, Honeydew, Coconut, Kiwi, Papaya, Pineapple, Rhubarb (1 serving of fruit per meal or snack)
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*
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)
Wine, Spirits (in moderation)
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
White Sugar, Brown Sugar, Evaporated Cane Juice, 100% Pure Maple Syrup, Brown Rice Syrup, Stevia
Vinegars and Oils (check labels for high FODMAP ingredients), Soy Sauce, Alternative Milk - Coconut, Almond, Rice (check labels), olives