What foods can you eat on a Fodmap diet?

What can I eat on the FODMAP diet?

  • 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.

What are the worst Fodmap foods?

List of high FODMAP foods to avoid

  • Fruits, particularly “stone” fruits like: Peaches.
  • Dried fruits and fruit juice concentrate.
  • Beans and lentils.
  • Wheat and rye. Bread.
  • Dairy products that contain lactose. Milk.
  • Nuts, including cashews and pistachios.
  • Sweeteners and artificial sweeteners. High fructose corn syrup.
  • Drinks. Alcohol.

What can I eat for breakfast on a Fodmap diet?

10 healthy low FODMAP breakfasts

  • Yoghurt with fruit and optionally cereal. The easiest breakfast ever if you ask me.
  • Low FODMAP sandwiches. Of course, you can also eat bread for breakfast.
  • Breakfasts with oats.
  • Other kinds of porridge.
  • Pancakes.
  • Healthy fruit crumble.
  • Cake for breakfast.
  • Waffles.

Are bananas a FODMAP food?

Ripe bananas are high in a type of FODMAP known as oligofructans, but unripe bananas are considered a low FODMAP food.

What triggers IBS flare ups?

While we don’t know what causes IBS, we do know that flare-ups are often triggered by food, caffeine, stress, carbonated drinks, artificial sugars, or infectious diarrhea. The more IBS episodes you have, the more sensitive your gut becomes to triggers.

Are potato chips low Fodmap?

Cape Cod Original Kettle Cooked Potato Chips – Good old potato chips are low FODMAP.

How many eggs can I eat on low FODMAP?

If you have trouble digesting eggs, try having one egg per sitting or eating your eggs with other foods (like toast or FODMAP friendly fruit). This recipe also uses feta cheese. Hard cheeses are safe in small servings on the low FODMAP Diet because the lactose is broken down during the fermentation process.

Is avocado low FODMAP?

A small serving of avocado (1.1 ounces) is low in FODMAPs and unlikely to cause symptoms, even among people who are sensitive to FODMAPs. It should be noted that avocado oil, a type of oil made from avocados, does not contain any carbs and is FODMAP-free.

What foods have low FODMAP?


  • Fish
  • Tofu
  • Tempeh
  • Eggs
  • Oils and fats
  • Almonds
  • Cashews
  • Bananas
  • Melons (with the exception of watermelon)
  • What vegetables are low FODMAP?


  • Artichoke
  • Bamboo shoots
  • Bean sprouts
  • Beetroot (pickled)
  • Bok choy
  • Broccoli (heads)
  • Broccolini (stalks only)
  • Cabbage (common)
  • Capsicum (red)
  • Is Mayo low FODMAP?

    Mayonnaise (Low or Regular Fat) Commercially prepared mayonnaise is low FODMAP . The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

    Are eggs low FODMAP?

    Red and green bell peppers (1/2 cup)

  • Broccoli florets (3/4 cup)
  • Bok choy (1 cup)
  • Zucchini (1/2 cup)
  • Kale (1/2 cup)
  • Spring onion/scallion – green part only (1 bunch)
  • Spinach (1 cup)
  • Tomato (1 small)