Which Low FODMAP Foods Should I Include in My IBS Diet?

When you first embark on a low FODMAP, IBS diet plan, it can be tough to sort out what you can still eat, and in what quantities. It’s especially difficult to plan out a low FODMAP diet plan when you can’t eliminate FODMAPs entirely, but rather have to learn which FODMAPS you can tolerate through trial and error. For instance, your digestive system might be better able to digest polyols than disaccharides.

Even with the help of a registered dietitian, sorting out low FODMAP foods while in a busy grocery store is a headache-and-a-half! With that in mind, we’ve compiled this Low FODMAP Food List to help you make smart decisions when you’re grocery shopping

Remember, it’s okay to fall off the wagon once or twice when you start a new IBS diet. The important thing is to get back on track and keep trying!

Low FODMAP Food List

Low Polyols

Vegetables

• <¼ Stalk Celery
• <½ Cup Sweet Potato

Fruits

• <1/8 Avocado
• Clementine
• Coconut
• Dragon Fruit
• Grapes
• Honeydew
• Kiwi
• Lemons
• Limes
• Oranges
• Passion Fruit, Papaya
• Pineapple
• Raspberries
• Strawberry

Sweeteners

• Table Sugar
• Glucose
• Maple Syrup
• Aspartame
• Stevia

One Serving Alcohol

• Beer
• Gin
• Vodka
• Whiskey
• Wine

Low Fructans/GOs

Vegetables

• Arugula
• Bok Choy
• Bean Sprouts
• Bell Peppers
• Carrots
• Chives
• Collard
• Greens
• Cabbage
• Cucumber
• Eggplant
• Endive
• Green Beans
• Ginger Root
• Kale
• Lettuce
• Parsnip
• Potato
• Radish
• Green Scallion
• Spinach
• Swiss Chard
• Summer Squash
• Tomatoes
• Turnip
• Water Chestnuts
• Zucchini

Grains

• Gluten Free Bread
• Corn/Rice/Quinoa Pasta
• Rice Cakes
• Potato and Tortilla Chips
• Basmati Rice
• Quinoa
• <½ Cup Cooked Oats
• Sourdough Spelt Bread
• Polenta
• Corn Tortilla

1-2 Tbsps of Nuts and Seeds

• Almonds
• Macadamia
• Peanuts
• Pecans
• Pine Nuts
• Walnuts
• Pumpkin Seeds
• Sesame Seeds
• Sunflower Seeds
• Chia Seeds
• Flax

Low Fructose

1 Serving Per Meal Fruits

• Banana
• Blueberries
• Cantaloupe
• Clementines
• Coconut
• Dragon Fruit
• Grapes
• Honeydew
• Kiwi
• Lemons
• Limes
• Mandarin Oranges
• Papaya
• Passion Fruit
• Pineapple
• Raspberries
• Rhubarb
• Starfruit
• Strawberry

Sweeteners

• Pure Maple Sugar
• Table Sugar
• Brown Sugar

Low Lactose Dairy

• Almond Milk
• Brie
• Camembert
• Cheddar
• Chevre/Goat Cheese
• Coconut Milk
• Colby
• Feta
• Hemp Milk
• Lactose Free Dairy
• Mozzarella
• Paresan
• Swiss

To have all this handy information at a glance, you can download the Monash University Low FODMAP Diet app. For high FODMAP foods to avoid with IBS, check out our high FODMAP food list. And be sure to check out our Monash FODMAP app guide and how it can support your low FODMAP diet journey!