The Low-FODMAP Diet: Food, Menus, FAQs, and Recipes

The Low-FODMAP Diet

Everything you need to know about the Low-FODMAP diet, including foods to eat, menus, FAQs, shopping lists, and more.

The Low-FODMAP diet is a strictly regulated, short-term eating program. This diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) determine which foods are problematic and which meals relieve symptoms.

FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates (sugars) that are poorly absorbed by the small intestine. Some folks may get gastrointestinal issues after ingesting them. Some of the symptoms are as follows: Nausea, diarrhea, constipation, bloating, gas, and farts are all symptoms of IBS.

What is the Low-FODMAP Diet Plan?

The Low FODMAP diet is a three-step elimination diet that includes the following steps: First, you abstain from eating certain foods (high FODMAP foods). Then you gently reintroduce them to figure out which ones are bothering you. When you’ve discovered the foods that cause your symptoms, you can avoid or limit them while eating everything else without feeling anxious. Before starting a new diet, it’s always a good idea to check your doctor, especially since the low FODMAP diet eliminates so many items that it’s not a diet anyone should stick to for long. Furthermore, it is a simple method to determine which foods are affecting you.

It is advisable that you stick to the diet’s elimination phase for no more than two to six weeks. This relieves your symptoms and, if you have SIBO, also, it can help reduce abnormally high levels of gut bacteria. Thereafter, every three days, resume a high FODMAP item one at a time to see whether it causes any issues. If a high FODMAP meal causes symptoms, eliminate it.

Foods to Eat on the Low-FODMAP Diet

The Low-FODMAP Diet
Low-FODMAP diet – foods to drink

The following foods are naturally low in FODMAPs.

  • Fruits: Blueberries, Kiwi, Limes, Mandarins, Oranges, Papaya, Pineapple, Rhubarb, Strawberries¬†
  • Vegetables: Bell Peppers, Carrots, Choy sum, Eggplant, Kale, Tomatoes, Spinach, Zucchini
  • Nuts and Seeds: Almonds, Macadamia Nuts, Peanuts, Pecans, Pine Nuts, Walnuts, Linseeds, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds
  • Good Protein: Beef, Chicken, Eggs, Fish, Lamb, Pork, Prawns, Tofu
  • Whole Grains: Brown rice, Buckwheat, Maize, Millet, Oats, Quinoa
  • Herbs and Spices: Basil, chili, Ginger, Mustard, Pepper, Salt, Wasabi Powder
  • Dairy: Cheddar Cheese, Lactose-Free Milk, Parmesan Cheese
  • Healthy Oils: Coconut Oil, Olive Oil, Avocado

Foods Not to Eat

 Foods that cause symptoms differ from individual to person. To alleviate IBS and SIBO symptoms, it is critical to avoid high FODMAP meals that irritate the stomach, such as:

  • Vegetables: Onions, Garlic, Cabbage, Broccoli, Cauliflower, Snow peas, Asparagus
  • Fruits: Peaches, Apricots, Nectarines, Plums, Prunes, Mangoes
  • Beans and lentils
  • Wheat 
  • Rye
  • Bread
  • Cereals
  • Pasta
  • Crackers
  • Pizza

What to Drink on the Low-FODMAP Diet

The Low-FODMAP Diet
Low-FODMAP diet – what to drink

Here are the drinks that are allowed.

  • Water 
  • Coffee 
  • Tea

What Not to Drink

Here are the drinks to stay away from.

  • Soft Drinks
  • Alcohol
  • Cordial


We appreciate your interest in our Low-FODMAP eating plan. You are welcome to use our free integrated checklists whenever you like. This will be useful for meal preparation and grocery shopping.