Low Fodmap Foods to Enjoy

Manage your IBS symptoms by focusing your diet on this Low FODMAP food list!
All Fody Foods products are Low FODMAP, making it easy for you to identify Low FODMAP foods like these to complete your diet


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Low Polyols Foods

Fruits & Vegetables

  • 1/8 Avocado
  • Clementine
  • Dragon Fruit
  • Grapes
  • Kiwi
  • Lemons
  • Limes
  • Oranges
  • Passion Fruit
  • Blueberries
  • Rhubarb
  • Star fruit
  • Tangelos
  • Papaya
  • Pineapple
  • Strawberries
  • Cantaloupe
  • Coconut
  • Honeydew
  • Raspberries
  • Ripe guava
  • Oyster Mushrooms
  • Bananas (small firm)
  • 1/4 Celery Stalk
  • 1/2 cup Sweet Potato
  • 1/4 cup Butternut Squash

Sweeteners

  • White Table Sugar
  • Brown Sugar
  • Palm Sugar
  • Raw Sugar
  • Glucose
  • Pure Maple Syrup
  • Rice Malt Syrup
  • Aspartame
  • Stevia
  • Vanilla
  • Dark Chocolate Cocoa Powder

Looking for great taste with Low Polyols?
Check out our great selection of sauces and marinades!

Low Polyols Recipes

Fody's Sesame Ginger Low FODMAP Shrimp & Noodles

Fody's Low FODMAP Sesame Ginger Sauce & Marinade helps you create super-fast low FODMAP dinners packed with flavor. This Sesame Ginger Low FODMAP Shrimp recipe is gingery and tangy, light and satisfying!

Fody's Low FODMAP Korean Barbecue Short Ribs

Fody's Korean Low FODMAP BBQ Sauce & Marinade works magic on flanken-style short ribs, making for an authentic Korean favourite that's safe for IBS!

Fody Easy Weeknight Low FODMAP Teriyaki Chicken

5 Min 40 Min Makes 8 servings Description of Low FODMAP Teriyaki Chicken I eat...

Low Fructans / GOS

Fruit & Vegetables

  • Arugula
  • Bok Choy
  • Bean Sprouts
  • Bell Peppers
  • Carrots
  • Chives
  • Collard Greens
  • Cabbage
  • Cucumber
  • Pickled Beets
  • ¼ Cup Butternut Squash
  • Broccoli
  • Red & Green Chili
  • Tomatoes
  • Eggplant
  • Endives
  • Green Beans
  • Ginger Root
  • Kale
  • Lettuce
  • Parsnip
  • Potato
  • Radish
  • Scallions (Greens Only)
  • Spinach
  • Swiss Chard
  • Summer Squash
  • Turnip
  • Fennel
  • Kabocha Squash
  • ¼ Cup Canned Pumpkin
  • ½ Cup Sweet Potato
  • Spaghetti Squash
  • Nori Seaweed
  • ½ Cup Taro
  • Zucchini
  • Watercress
  • Green and Black Olives
  • Garlic or Onion Infused Oil
  • ½ Small Pomegranate
  • 1 Tbps Dried Cranberries or Raisins
  • Water Chestnuts

Grains

  • Gluten Free Bread
  • Corn/Rice/Quinoa Pasta
  • Rice Cakes
  • Potato & Tortilla Chips
  • Rice
  • Quinoa
  • 1/2 Cup Oats
  • Sourdough or Spelt Bread
  • Polenta
  • Corn Tortilla

Nuts & Seeds (limit 1 handful)

  • Almonds
  • Macadamia
  • Peanuts
  • Pecans
  • Brazil Nuts
  • Pine Nuts
  • Walnuts
  • Pumpkin Seeds
  • Sesame Seeds
  • Chestnuts
  • Sunflower Seeds
  • Chia Seeds
  • 1 Tbsp Flax
  • Hazelnuts
  • Poppy Seeds

Legumes

  • ¼ Cup Canned Chick Peas
  • 1 Cup Edamame
  • ½ Cup Canned Lentils
  • Firm Tofu
  • Tempeh

Herbs

  • Basil
  • Cilantro
  • Coriander
  • Lemongrass
  • Mint
  • Rosemary
  • Parsley
  • Sage
  • Tarragon
  • Thyme

Coffee & Tea

  • Coffee
  • Espresso
  • Black
  • Green
  • White and Peppermint Teas

Spice things up by creating a Low Fructan dish for dinner tonight with Fody’s oils & spices

Low Fructans / GOS Recipes

Fody's Turkey & Black Bean Low FODMAP Quesadillas

Many ooey, gooey cheeses are low FODMAP, and this turkey & black bean quesadilla recipe takes full advantage of everyone's favorite melted food!

low-fodmap-shrimp-pasta

This low FODMAP pesto pasta uses walnuts and a blend of basil & parsley for a gorgeous color and fantastic taste that goes beautifully with shrimp!

low-fodmap-teriyaki-burger

Burgers don’t have to be encased in a bready bun. Try this Lettuce Wrapped Low FODMAP Teriyaki Burger recipe, highlighted by a signature teriyaki sauce!

No Excess Fructose

Fruits (limit 1 serving per meal)

  • Banana (small firm)
  • Cantaloupe
  • Clementine
  • Coconut
  • Dragon Fruit
  • Grapes
  • Blueberries
  • Kiwi
  • Lemons
  • Limes
  • Mandarin Oranges
  • Papaya
  • Passion Fruit
  • Honeydew
  • Pineapple
  • Raspberries
  • Rhubarb
  • Starfruit
  • Strawberries
  • Star Fruit
  • Ripe Guava

Sweeteners

  • Pure Maple Syrup
  • White Sugar
  • Brown Sugar
  • Raw Sugar
  • Dark Chocolate
  • Stevia
  • Palm Sugar
  • Rice Malt Syrup
  • Vanilla
  • Dark Chocolate Cocoa Powder

Alcohol (limit 1 drink)

  • Most Wine & Beer
  • Gin
  • Vodka
  • Whiskey

Looking for a snack that doesn’t have an excess of Fructose? Take a bite out of Fody’s snack foods

No Excess Fructose Recipes

low-fodmap-cobbler

This Low FODMAP Berry Cobbler recipe is extremely easy to make - the biscuit topping is nothing more than a drop biscuit - so no rolling pin required!

Low FODMAP White Cake with Strawberries & Sprinkles

This white cake with creamy vanilla frosting and strawberry filling is perfect for any time you want an old-fashioned layer cake, low FODMAP style!

Fody Low FODMAP Chocolate Almond Brownies

These gluten-free, low FODMAP brownies are based on almond flour, making them perfect for when you want a flour-free dessert to curb your chocolate cravings!

Low Lactose Foods

Cheese

  • Brie
  • Camembert
  • Cheddar
  • Goat Cheese
  • Lactose free cottage cheese
  • Lactose free cream cheese
  • Mozzarella
  • Parmesan
  • Swiss
  • Colby
  • Feta
  • Pecorino

Other

  • Rice & Lactose Free Milk
  • Canned Coconut Milk (full fat & light)
  • Almond Milk
  • Hemp
  • Lactose Free Ice Cream
  • Sorbet Made from Low Fodmap Fruits
  • Lactose Free Yogurt
  • Goat’s Milk Yogurt
  • Coconut Yogurt
  • Lactose-free Sour Cream
  • Lactose Free Whipped Cream

Fody Foods has a wide assortment of flavorful salad dressings for Low Lactose meals

Low Lactose Recipes

Fody-lactose-free-vanilla-ice-cream

This low FODMAP, lactose-free vanilla ice cream recipe is very straightforward and does not require you to make a custard base using eggs!

Fody Potato & Cheese Low FODMAP Casserole

This Potato & Cheese Low FODMAP Casserole combines potatoes, lactose-free cream, and chicken stock and herbs, for a perfect comfort-food dish!

low-fodmap-spinach-feta-dip

This Low FODMAP Spinach Feta Dip is easy to make, yet looks impressive and works with lots of low FODMAP snacks, from crackers to pretzels to veggies!