List of low and high FODMAP foods.
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List of low and high FODMAP foods.

Low and High FODMAP Foods

Recently, my husband was diagnosed with irritable bowel syndrome (IBS). He suffers from constant bowel changes and indigestion. During our journey to his diagnosis, the doctor suggested he try a low FODMAP diet. We had never heard of that diet nor knew what FODMAP foods were. So we did some research and I created a list of low and high fodmap foods for myself and others on this journey.

What is the Low FODMAP Diet?

In summary, the low FODMAP diet is an elimination diet that helps ease the symptoms of IBS. You cut out certain foods that are high in FODMAPs and then reintroduce them a few weeks later to see if they trigger symptoms of IBS. You are probably thinking if the food is high in fodmaps wouldn’t I cut it out completely? The answer, yes, and no. Everyone’s body is different and reacts differently to foods. There are some foods that are high in fodmaps that someone with IBS can eat and be fine. Other’s are not so lucky. The reintroduction of each food broadens your diet.

You can find out more about the low fodmap diet in my blog post, THE LOW FODMAP DIET, AND WHY IT COULD CHANGE YOUR LIFESTYLE. I answer some of the most commonly asked questions like, what fodmaps are, how to start the diet and some tips and resources that we have discovered along the way.

IBS coach - 75% of people reduce or eliminate IBS symptoms

High FODMAPs to avoid

Meats

  • Meat processed and made with high fructose corn syrup (HFCS)

Dairy

  • Buttermilk
  • Chocolate
  • Creamy/cheesy sauces
  • Custard and ice cream
  • Milk (cow’s, goat’s, sheep’s, condensed and evaporated)
  • Soft cheeses (Cottage, ricotta, etc)
  • Sour cream

Meat and non-dairy alternatives

  • Cashews and pistachios
  • Beans, soybeans, and black-eyed peas
  • Bulgur
  • Lentils
  • Miso
  • Soy milk (made from soybeans)

Grains

  • Wheat
  • Barley
  • Rye

Fruits

  • Apples and applesauce
  • Apricots
  • Blackberries
  • Boysenberries
  • Canned and dried fruits
  • Dates
  • Figs
  • Guava
  • Mango
  • Nectarines
  • Papaya
  • Peaches
  • Plum
  • Pears
  • Persimmon
  • Prunes
  • Watermelon

Vegetables

  • Artichokes
  • Cauliflower
  • Garlic
  • Mushrooms
  • Onions
  • Sugar snap peas

Desserts and Beverages

  • Anything made with high fructose corn syrup (HFCS)

Seasonings and Condiments 

  • Jams, jellies, relish, salsa, sauce or salad dressing made with HFCS

The ultimate list of low and high FODMAP foods. A beginners guide to the Low FODMAP diet for IBS. You will find a FREE printable list of foods you can eat on the low fodmap diet, foods to avoid, and foods to eat in moderation. Click HERE to print your list today. #ibs #lowfodmapdiet

Low FODMAPs you can eat

Meat

  • Beef
  • Chicken
  • Eggs
  • Fish
  • Lamb
  • Pork
  • Shellfish
  • Turkey
  • Deli Slices

Dairy

  • Any lactose-free dairy
  • Cream cheese
  • Half and half
  • Hard cheeses (Cheddar, Colby, parmesan, and swiss)
  • Low lactose soft cheeses (Brie, feta, and mozzarella)
  • Sherbet
  • Greek yogurt
  • Whipped cream

Meat and non-dairy alternatives

  • Milk alternatives (almond, coconut, rice, and soy if it is made from soy protein)
  • Nuts (Walnuts, macadamia, peanut, pecan, and pine)
  • Nut butter
  • Tempeh and tofu

Grains

  • Anything gluten-free or made with spelt grains
  • Oatmeal
  • Oat Bran
  • Popcorn
  • Quinoa
  • Rice and rice bran
  • Pretzels

Fruits

  • Bananas
  • Blueberries
  • Cantaloupe
  • Cranberries
  • Grapes
  • Honeydew
  • Kiwi
  • Lemon
  • Lime
  • Mandarin
  • Orange
  • Passionfruit
  • Pineapple
  • Raspberries
  • Rhubarb
  • Strawberries
  • Tangerine

Vegetables

  • Alfalfa/bean sprouts
  • Bamboo shoots
  • Bell peppers
  • Bok Choy
  • Carrots
  • Cabbage
  • Cucumbers
  • Eggplant
  • Green beans
  • Kale
  • Lettuce
  • Parsnips
  • Pumpkin
  • Potatoes
  • Radishes
  • Rutabaga
  • Seaweed
  • Spinach
  • Squash
  • Tomatoes
  • Turnips
  • Water Chestnuts
  • Zucchini

Desserts and Beverages

  • Smoothies, juices, and desserts that are made with foods allowed.
  • Coffee

Seasonings and Condiments

  • Jams, jellies, relish, salsa, sauce or salad dressing made with foods allowed
  • Herbs
  • Broth (Homemade)
  • Garlic and onion infused oils
  • Sugar
  • Soy sauce
  • Vinegar

Meals and snacks

Since this journey is new, I am making all the meals and snacks with fresh produce and meat. As I learn more about reading labels, I will start to introduce grab-and-go snacks because cooking and preparing every meal and snack is time-consuming.

If you struggle with meal planning and need accountability check out ibscoach.orgIt’s a program that gives you a free consultation and then provides you with a meal plan, symptom tracking, motivation, and accountability to help you stay on track. You can also find articles on IBS and the low fodmap diet.

IBS coach - 75% of people reduce or eliminate IBS symptoms

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7 Comments

  1. I don’t understand. I just downloaded the file with the high FODMAP and low FODMAP foods, and on both the high and low, in the NON-DAIRY & MEAT SUBSTITUTIONS: its the same list on both HIGH and LOW!

    Both HIGH and LOW say this:
    Cashews + pistachios
    • Beans, soybeans, and
    black-eyed peas
    • Bulgur
    • Lentils
    • Miso
    • Soy milk (made from
    soybeans)

    This is a HUGE one for me, because I get most of my protein from these foods, and if its not good for my gut, i’d like to know. Also, where would watermelon fit in?

    1. Hi Ang! Thank you so much for bringing this to my attention. I am so sorry for providing incorrect information. I have corrected the list and sent the new file in an e-mail.

      Watermelon is a high fodmap food.

    1. Hi Rebecca, it really depends on which brand you buy. Read the ingredients to make sure there is no high fructose corn syrup, garlic, onions, or other high fodmap foods. You can also purchase low fodmap foods on Amazon. There is a brand called FODY that makes condiments and snacks.

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