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
Carrots, Tomatoes, Cucumbers, All Lettuces, Spinach (raw), Kale, Collard Greens, Swiss Chard, Potatoes, Bell Peppers (green are limited), Ginger, Radishes, Eggplant, Green Onion (green part only), Leek (dark green part only), All Fresh Herbs, Chives, Endive, Parsnip, Water Chestnuts, Baby Corn (canned), Bamboo Shoots (canned), Alfalfa and Bean Sprouts, Daikon, Jicama, Oyster Mushrooms, Summer Squash, Kabocha Squash, Spaghetti Squash, Kohlrabi, Seaweed,Tomatillos (canned)
These Vegetables can be consumed in limited portions: Bok Choy, Green Beans, Avocado, Butternut Squash, Brussels sprouts, Beets, Broccoli, Green Bell Peppers, Green or Red Cabbage, Fresh Corn, Sweet Potato, Button Mushrooms (canned), Celeriac, Chayote, Fennel, Green Peas (canned), Okra, Rutabaga, Pumpkin (canned), Spinach (cooked), Turnip, Zucchini
Grains
Rice, Corn, Quinoa, Oats (1/2 cooked), Millet, Rice Bran, Wild Rice, Polenta, 100% Buckwheat, Any gluten-free product that doesn't contain other FODMAPs (honey, garlic, etc.), Sourdough Bread
Beans and Lentils
Canned Lentils (1/2 cup per serving) and Canned Chickpeas (1/4 cup per serving), Edamame (1/2 cup, shelled), Red Lentils (1/2 cup, boiled and drained)
Alcohol
Wine, Spirits (except rum, 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, Brazil, Walnuts, Coconut, Hazelnuts, Macadamia, Sunflower Seeds, Pine Nuts, Pumpkin Seeds, Chia Seeds, Flax Seeds, Chia Seeds, Hemp Seeds, Sesame Seeds, Poppy Seeds, Pomegranate 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