I put together a list of my favorite low FODMAP foods. 

I decided to do this after someone asked me via my Instagram Stories this past week, “Are you willing to share a list of low-FODMAP foods?” …..and also because I’ve been meaning to do it for awhile now to help Y’all out.

If you don’t have a medical reason to be low FODMAP, then please, for the love of God, do not do the low FODMAP diet. It’s super restrictive and not even in the “do not eat junk food/sugar/carbs/etc.” restrictive kind of way.

Being low FODMAP means you’ll miss out on some pretty awesome foods like: beets, cauliflower, garlic, apples, blackberries, and cashews. Seriously, if you don’t need to be low FODMAP, then don’t be.

Right now, I am currently eating FODMAP foods, and I’m totally excited by that. However, when my SIBO is active, I avoid them like the plague. Even then, though, I still eat, and I still a lot. How? With these 134+ favorite low FODMAP foods.

Favorite LOW FODMAP Foods

Click HERE to save these favorite low FODMAP foods for later.

Favorite Low FODMAP Foods agutsygirl.com #lowfodmap #FODMAP #fodmapdiet #SIBO

(Please keep in mind that this is my favorites list – not an exhaustive list. Also make note that my list is 100% gluten free as well.)

  1. Allspice
  2. Coconut yogurt
  3. Almond milk (the only problem with mentioning packaged nut milks is the extra additives in them. I choose the Elmhurst Unsweetened Milked Almonds)
  4. Apple Cider Vinegar
  5. Arrowroot flour (for baking)
  6. Artichoke, just the hearts
  7. Arugula
  8. Avocado oil
  9. Banana (unripe + also dried bananas)
  10. Basil
  11. Bay leaf
  12. Beef
  13. Bison
  14. Blueberry
  15. Bok choy 
  16. Bone broth
  17. Brazil nuts
  18. Brie cheese
  19. Broccoli (heads only)
  20. Cantaloupe
  21. Capers
  22. Cardamom
  23. Carrots
  24. Cassava
  25. Coconut sugar
  26. Celery
  27. Chia seed
  28. Chicken
  29. Cilantro
  30. Cinnamon
  31. Clementine 
  32. Coconut (shredded, dried)
  33. Coffee

  34. Collard greens
  35. Cucumber
  36. Coconut aminos
  37. Daikon
  38. Dark chocolate
  39. Dill
  40. Coconut milk
  41. Eggplant
  42. Eggs
  43. Espresso
  44. Fennel (leaves only)
  45. Fish sauce
  46. Coconut oil
  47. Flaxseed
  48. Green tea
  49. Ginger
  50. Goat cheese
  51. Grapes
  52. Green Banana Flour (for baking)
  53. Green Beans
  54. Hempseed
  55. Kale
  56. Kelp Noodles
  57. Kiwi
  58. Kombu
  59. Lamb
  60. Leek (leaves only, up to 2/3 cup)
  61. Lemon
  62. Lemongrass
  63. Lettuce (radicchio, iceberg, romaine, butter)
  64. Lime
  65. Macadamia
  66. Mandarine orange
  67. Maple syrup
  68. Marjoram
  69. Monk Fruit (UNKNOWN status still whether or not it’s low-FODMAP, but I use it in small quantities, successfully, use code AGUTSYGIRL at checkout to save 15%)
  70. Mozzarella cheese
  71. Mustard (plain + Dijon)
  72. Nori
  73. Nutmeg
  74. Nutritional Yeast
  75. Olive oil
  76. Olives
  77. Orange
  78. Oregano
  79. Parsley
  80. Parsnip
  81. Pecan
  82. Peanut Butter
  83. Peanut
  84. Red Bell Pepper
  85. Pine nut
  86. Pineapple
  87. Plantain 
  88. Polenta (this is a new favorite since returning from Italy, and it’s low-FODMAP!)
  89. Popcorn (plain or with my own, added oil)
  90. Pumpkin (Japanese, canned)
  91. Quinoa + Quinoa Pasta
  92. Radish
  93. Raspberry
  94. Red Wine Vinegar
  95. Rice milk (again, I choose Elmhurst Milked Brown Rice)
  96. Rhubarb
  97. Rice – give me all the rice
  98. Rice cakes
  99. Rosemary
  100. Rutabaga
  101. Saffron
  102. Red Cabbage
  103. Sage

  104. Salmon
  105. Scallops
  106. Sesame seed
  107. Shrimp
  108. Snapper
  109. Spaghetti squash
  110. Sparkling water
  111. Spinach
  112. Spring onion (green part only)
  113. Strawberry
  114. Sunflower seed
  115. Sweet potato (it is a favorite, and it’s technically low-FODMAP, but I still maintain that many people with gut issues have a hard time digesting the sweet potato)
  116. Swiss chard
  117. Taro
  118. Tarragon
  119. Thyme
  120. Tiger nuts
  121. Tomato sauce
  122. Tomatoes
  123. Tuna
  124. Turkey
  125. Turmeric
  126. Turnip
  127. Vanilla
  128. Vodka
  129. Walnut
  130. Walnut milk (and again, Elmhurst Milked Walnuts)
  131. Water chestnut
  132. Watercress
  133. Yam 
  134. Zucchini

Click HERE to save this graphic to your Pinterest.


You might be wondering what the threshold is on various FODMAP foods. 

I’ve got you covered. 

Favorite Low FODMAP Foods 134+ agutsygirl.com #lowfodmap #guthealth #sibo #fodmapdiet

I created an e-book with 300+ graphics that show how much of each food you could have before it becomes high-FODMAP. 

All 300 graphics look like this.

Blueberries blueberry Reasonable SIBO E-Book agutsygirl.com low fodmap sibo #sibo #lowfodmap #fodmap #guthealth

Grab your copy of REASONABLE SIBO HERE.

If you liked this post, you might also enjoy:

  1. Should I Do the Low-FODMAP Diet
  2. Low-FODMAP Food (Master List)
  3. A Gutsy Girl’s Master Resource

And there you have it. What are your favorite low-FODMAP items you’d add to this list? Feel free to share them in the comments below.


134+ Favorite Low FODMAP Foods www.sarahkayhoffman.com #sibo #ibs #lowfodmap #healthylife #guthealth
Favorite Low-FODMAP Foods www.sarahkayhoffman.com #sibo #lowfodmap #guthealth #healthyliving #fodmap #ibs
Favorite Low FODMAP Foods www.sarahkayhoffman.com 134 ideas SIBO #guthealth #healthyliving #LowFODMAP #SIBO

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