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.
(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.)
- Coconut yogurt
- Almond milk (the only problem with mentioning packaged nut milks is the extra additives in them. I choose the Elmhurst Unsweetened Milked Almonds)
- Apple Cider Vinegar
- Arrowroot flour (for baking)
- Artichoke, just the hearts
- Avocado oil
- Banana (unripe + also dried bananas)
- Bay leaf
- Bok choy
- Bone broth
- Brazil nuts
- Brie cheese
- Broccoli (heads only)
- Coconut sugar
- Chia seed
- Coconut (shredded, dried)
- Collard greens
- Coconut aminos
- Dark chocolate
- Coconut milk
- Fennel (leaves only)
- Fish sauce
- Coconut oil
- Green tea
- Goat cheese
- Green Banana Flour (for baking)
- Green Beans
- Kelp Noodles
- Leek (leaves only, up to 2/3 cup)
- Lettuce (radicchio, iceberg, romaine, butter)
- Mandarine orange
- Maple syrup
- Monk Fruit (UNKNOWN status still whether or not it’s low-FODMAP, but I use it in small quantities, successfully)
- Mozzarella cheese
- Mustard (plain + Dijon)
- Nutritional Yeast
- Olive oil
- Peanut Butter
- Red Bell Pepper
- Pine nut
- Polenta (this is a new favorite since returning from Italy, and it’s low-FODMAP!)
- Popcorn (plain or with my own, added oil)
- Pumpkin (Japanese, canned)
- Quinoa + Quinoa Pasta
- Red Wine Vinegar
- Rice milk (again, I choose Elmhurst Milked Brown Rice)
- Rice – give me all the rice
- Rice cakes
- Red Cabbage
- Sesame seed
- Spaghetti squash
- Sparkling water
- Spring onion (green part only)
- Sunflower seed
- 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)
- Swiss chard
- Tiger nuts
- Tomato sauce
- Walnut milk (and again, Elmhurst Milked Walnuts)
- Water chestnut
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.
I created an e-book with 100+ graphics that show how much of each food you could have before it becomes high-FODMAP.
All 100 graphics look like this.
Grab your copy of REASONABLE SIBO HERE.
If you liked this post, you might also enjoy:
- Should I Do the Low-FODMAP Diet
- Low-FODMAP Homemade Vinaigrette Salad Dressing
- 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.
You will heal. I will help.