What can I eat on the FODMAP diet?

Foods that trigger symptoms vary from person to person.

To ease symptoms listed above, it’s essential to avoid high FODMAP foods that aggravate the gut, including:

• Dairy-based milk, yogurt and ice cream
• Wheat-based products such as cereal, bread and crackers
• Beans and lentils
• Some vegetables, such as artichokes, asparagus, onions and garlic
• Some fruits, such as apples, cherries, pears and peaches

Instead, base your meals around low FODMAP foods such as:

• Eggs and meat
• Certain cheeses such as brie, Camembert, cheddar and feta
• Almond milk
• Grains like rice, quinoa and oats
• Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini
• Fruits such as grapes, oranges, strawberries, blueberries and pineapple

Get a full list of FODMAP food from your doctor or nutritionist.

Warning:  you may need to use a tailored version of this list given the impact of certain things you’ve been advised to do previously, and this emphasises the need to seek out professional advice before and during any use of this diet.  Keeping a diary becomes even more important. 

e.g. if you’ve had bowel surgery, you may be avoiding high residue foods while the bowel heals.

e.g. you may be fructose intolerant. 

e,g, e.g. you may be lactose intolerant. 

e.g. if you have severe carcinoid syndrome, you may have been told to avoid high amine foods. 

e.g. if you have diabetes, you may already be restricting certain foods. 

Authors note:  Cross referencing foods to avoid or eat may be easier than you think as I can already see overlaps with fructose/lactose and FODMAP.  In fact, when you read the History of the Low FODMAP diet below at Reference 3, you can see the overlaps with fructose and lactose intolerance.