What Is the Low-FODMAP Diet and What Foods Can You Eat On It?

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You might not know what FODMAPs are—unless you have IBS , in which case you know they are Enemy No. 1. According to the International Foundation for Gastrointestinal Disorders, 10-15% of the world's population is thought to suffer from Irritable Bowel Syndrome (IBS). Out of that demographic, 60-65% of sufferers are female. 40% of IBS patients have mild symptoms, 35% have moderate symptoms, and 25% have severe symptoms.  

A hugely helpful strategy for controlling those symptoms? Eating the right foods to reduce flare-ups—also known as the Low-FODMAP Diet. So let's help you do just that! IBS is daunting, but there's also lots you can do diet-wise to feel better. Here's everything you need to know 

What are FODMAPs?

FODMAP stands for  "fermentable oligo-, di-, and monosaccharides and polyols." These substances are tough to digest or absorb, which can trigger colon contractions if you suffer from IBS. You want to avoid FODMAP-rich foods any way you can, if you experience symptoms after you eat them. Some examples of foods high in FODMAPs include: 

• Lactose -packed products: milk, cottage cheese, cream cheese, ice cream and sour cream

• Many fruits, foods and beverages containing fructose

• Veggies such as broccoli , cauliflower , cabbage , artichoke , Brussels sprouts, onions, shallots, leeks and asparagus

• Beans

• Artificial sweeteners like sorbitol, mannitol, isomalt, maltitol and xylitol

That eliminates a lot of foods, doesn't it? Well, the good news is, there are a lot of foods you can happily indulge in without worrying about finding the nearest bathroom. The following plentiful list of low-FODMAP foods will give you hope—and help you feel lots better.

200 Low-FODMAP Foods

Low-FODMAP Grains, Pastas and Cereals

1. Wheat-free breads

2. Gluten-free breads

3. Corn bread  

4. Oat bread

5. Rice bread

6. Spelt 

7. Sourdough bread

8. Potato bread 

9. Wheat-free pasta

10. Gluten-free pasta

11. Cornflakes

12. Oatmeal

13. Tortillas

14. Brown rice

15. Rice crackers

16. Rice Krispies

17. Rice bran 

18. Rice noodles 

19. Rice basmati

20. White rice  

Related: 110 Foods You Can Eat on the Mediterranean Diet

Low-FODMAP nuts and seeds

1. Almonds

2. Macadamia

3. Peanuts

4. Pine nuts

5. Pumpkin seeds

6. Fennel seeds

7. Mustard seeds

Low-FODMAP Vegetables

1. Alfalfa sprouts

2. Bean sprouts

3. Bell pepper

4. Carrot

5. Green beans

6. Bok choy

7. Cucumber

8. Zucchini

9. Bamboo shoots

10. Eggplant

11. Ginger

12. Chives

13. Olives

14. Parsnips

15. Potatoes

16. Turnips

17. Bamboo shoots

18. Bean sprouts

19. Beetroot

20. Bok choy 

21. Butternut squash 

22. Chicory leaves

23. Chives

24. Choy sum

25. Collard greens

26. Eggplant

27. Fennel

28. Green beans

29. Ginger

30. Kale

31. Karela

32. Leek leaves

33. Butter lettuce

34. Iceberg lettuce

35. Radicchio lettuce

36. Red coral lettuce

37. Rocket lettuce

38. Romaine lettuce

39. Okra

40. Olives

41. Parsnips

42. Pumpkin

43. Radishes

44. Red bell pepper

45. Spaghetti squash

46. Spinach

47. Squash

48. Swiss chard

49. Fresh tomatoes

50. Canned tomatoes

51. Cherry tomatoes

52. Roma tomatoes

53. Water chestnuts

54. Yams

Related: What Are Nightshade Vegetables and Why Do Some People Avoid Them?

Low-FODMAP Fruits

1. Bananas

2. Blueberries

3. Cantaloupe

4. Clementine

5. Dragon fruit

6. Lingonberries

7. Grapes

8. Guava

9. Honeydew melon

10. Kiwifruit

11. Lemon  

12. Lemon juice

13. Lime 

14. Lime juice

15. Mandarin oranges

16. Passion fruit

17. Papaya

18. Pineapple

19. Plantains

20. Raspberries

21. Rhubarb

22. Strawberries

23. Tamarind

24. Tangelos

25. Oranges

26. Grapefruit

Low-FODMAP Cheeses

1. Brie 

2. Camembert 

3. Cheddar 

4. Feta 

5. Monterey Jack  

6. Mozzarella  

7. Parmesan

8. Swiss  

Low-FODMAP Drinks

1. Lactose-free milk (if lactose is a trigger)

2. Water

3. Almond milk

4. Hemp milk

5. Macadamia milk

6. Coconut milk 

7. Rice milk

8. Coffee

9. Tea

10. Fruit juices not made from concentrate

11. Non-dairy creamer

Low-FODMAP Meats

1. Steak

2. Roast beef

3. Hamburger 

4. Chicken

5. Lamb

6. Pork

7. Prosciutto

8. Turkey

9. Cold cuts

10. Ham 

11. Eggs

12. Egg whites

13. Tofu 

14. Canned tuna

15. Cod

16. Haddock

17. Salmon

18. Trout

19. Tuna

20. Crab

21. Lobster

22. Mussels

23. Oysters

24. Prawns

25. Shrimp

Low-FODMAP Herbs, Seasoning, Cooking and Baking Products

1. Basil 

2. Bay leaves

3. Cilantro 

4. Coriander 

5. Curry leaves 

6. Thyme

7. Lemongrass  

8. Mint

9. Oregano 

10. Parsley 

11. Rosemary

12. Sage 

13. Cumin

14. Tarragon 

15. Black pepper 

16. Cinnamon 

17. Cloves 

18. Curry powder

19. Nutmeg 

20. Paprika 

21. Saffron 

22. Turmeric

23. Coconut oil

24. Canola oil 

25. Avocado oil 

26. Olive oil 

27. Peanut oil

28. Rice bran oil

29. Sesame oil 

30. Soybean oil 

31. Sunflower oil 

32. Vegetable oil

33. Acai powder

34. Baking powder

35. Baking soda

36. Cacao powder

37. Cocoa powder

38. Gelatin

39. Lard

40. Yeast

41. Salt

42. Margarine 

Low-FODMAP Desserts

1. Sorbet

2. Coconut yogurt

3. Lactose-free yogurt

4. Dairy-free pudding

Curious about the DASH diet ? We have all the answers.