I created a printable FODMAP food list for you.
I decided to do this after someone asked via Instagram Stories, “Are you willing to share a low FODMAP shopping list?” …..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 condition relating for a need 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 delicious foods like: beets, cauliflower, garlic, apples, blackberries, and cashews.
Seriously, if you don’t need to be low FODMAP, then don’t be.
Because I fully healed my gut and got rid of SIBO, I no longer need low FODMAP options, and I’m totally excited by that!
However, when my SIBO was active, I exercised caution. Even then, though, I still eat, and I still a lot. How? With this list free printable low FODMAP food list I’m going to give to you today.
Before we go anything further, let me make sure you’re clear as to what a FODMAP even is.
And that might seem too scientific for you. It still is for me, even after all this time of studying low FODMAP and high FODMAP foods, the low FODMAP diet plan and all of it as it relates to SIBO (small intestinal bacterial overgrowth).
So for the sake of simplicity, a FODMAP is simply a group of short-chain carbohydrates and sugar alcohols that can be poorly absorbed by some individuals. Typically, these individuals are have digestive symptoms like gas, diarrhea, and/or bloating. Or, in general, they present with symptoms of IBS.
And, in order to alleviate symptoms many practitioners will recommend their patients try a low-FODMAP diet.
What is the Low-FODMAP Diet?
The low-FODMAP diet is simply a way of eating whereas one reduces and/or completely eliminates high-FODMAP foods as a dietary strategy for ongoing GI issues.
But make no mistake about it — despite what some will try to tell you, it’s not a diet that should be done for a long time. And furthermore, there are pros and cons for following a low-FODMAP diet with low-FODMAP foods.
In fact, if you want more on this, Episode 72 of the A Gutsy Girl podcast registered dietitian, Kaitlyn, breaks down 3 phases of the low FODMAP diet:
- PHASE 1: ELIMINATION PHASE OF THE LOW FODMAP DIET, THE FIRST STEP
- about 2 – 6 weeks
- Cut high FODMAP foods, following a strict low FODMAP diet
- PHASE 2: REINTRODUCTION PHASE
- adding back small amounts of new foods of a single FODMAP food at a time
- PHASE 3: PERSONALIZATION PHASE (BECAUSE AVOIDING HIGH-FODMAP FOODS IS NOT A LONG-TERM SOLUTION)
Okay, so with all of that context, here is a printable list of low FODMAP foods for you to enjoy.
Printable FODMAP Food List
Click HERE to save these favorite low FODMAP foods for later.
(Please keep in mind that this is my favorites list – not an exhaustive or complete list of foods. 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, use code AGUTSYGIRL at checkout to save 15%)
- 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
Reasonable SIBO – friendly version
You might be wondering what the threshold is on various FODMAP foods – because with this diet, portion sizes matter in a big way.
I’ve got you covered.
If you like a printable FODMAP food list, then you will love my PDF guide, Reasonable SIBO.
Here is what you’re getting in this guide:
- What is the low-FODMAP diet?
- How I healed long term
- SIBO treatment; All about SIBO antibiotics, herbal protocols, and more
- Why lifestyle matters (hint: MORE than you think)
- Hydrogen, methane, and hydrogen sulfide SIBO
- General gut health and cellular function
- What are high-FODMAP foods?
- Is almond milk low FODMAP?
- How do you do the SIBO breath test, and where can you get?
- Full graphics created from expert Monash University information
- Other ways to improve overall gut health
- Can a plant-based and/or Vegan diet work when you have SIBO? What about animal proteins? Which are okay?
- What is a list of low FODMAP vegetables?
- What are symptoms of SIBO?
- Is feta cheese okay? How about other forms of dairy?
- What are some high FODMAP ingredients?
- My thoughts on long term dietary restrictions
- Graphics so you can visualize your favorite foods and their FODMAP status
If you’ve been looking for a proven guide and quick reference to all things small intestinal bacterial overgrowth, this is it.
I created an e-book with 300+ graphics that show how much of each food you could have before it becomes high-FODMAP.
All graphics look like this.
Grab your copy of REASONABLE SIBO HERE.
For IBS patients and/or those with diagnosed SIBO, trying this diet could massively help your gastrointestinal symptoms. But remember, it’s still not going to take care of the root cause, so you’ll absolutely need to keep seeking those ultimate answers.
If you liked this post, you might also enjoy:
- Chronic Illness Root Cause Analysis
- Reintroduction Phase after Elimination Diet
- Should I do the Low-FODMAP Diet Plan?
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.