Unsurprisingly, what you eat can impact your body and your body’s ability to function correctly. You understand this well if you are among the nearly two-thirds of Americans who experience gastrointestinal discomfort.

A low-FODMAP diet may be a game changer for those dealing with digestive issues, particularly individuals with irritable bowel syndrome (IBS) or other gastrointestinal conditions. Understanding the basics of a low-FODMAP diet and identifying foods and ingredients that fit into a low-FODMAP diet can make managing symptoms easier and make you feel your best.

Let’s walk through common questions and consider what foods to eliminate or moderate in your meal plan.

low fodmap grocery list

What Are FODMAPs?

FODMAP foods are Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols:

  • Oligosaccharides (sources of fructans and galacto-oligosaccharides) – wheat, spelt, rye, barley, pulses, and legumes.
  • Disaccharides (sources of lactose) - milk, yogurt, and soft cheeses.
  • Monosaccharides (sources of fructose) – fruit, honey, agave nectar, and sugar.
  • Polyols (sources of sugar alcohols like sorbitol, mannitol, and xylitol) – fruits, vegetables, and some sweeteners.

These foods contain short-chain carbohydrates that the body doesn’t completely absorb. The small intestine is where most of the nutrients from the food you eat are absorbed into the bloodstream.

When FODMAP foods are not absorbed well, they combine with the bacteria in your gut and cause digestive symptoms like cramping, bloating, gas, diarrhea, constipation, and abdominal pain. This is especially true for individuals with IBS.

 

What Is the Low-FODMAP Diet?

The low-FODMAP diet focuses on foods with lower levels of these short-chain carbohydrates. If you’re struggling with digestive issues due to high FODMAP foods, this structured approach to meal planning can help you manage discomfort and find sustainable ways to incorporate some of these foods into your diet.

Phases of the Low-FODMAP Diet:

  1. Elimination – Removing high FODMAP foods for two to six weeks to reduce symptoms.
  2. Reintroduction – Gradually adding high FODMAP foods back in to identify personal triggers.
  3. Personalization – Crafting a long-term, balanced diet based on your tolerance levels.

Foods to Reduce on a FODMAP Diet

To help manage and ease symptoms, you’d want to reduce the following high FODMAP foods:

  • Dairy-based milk and related products (yogurt and ice cream).
  • Wheat-based products like bread, crackers and cereals.
  • Beans and lentils.
  • Certain vegetables (such as artichokes, asparagus, onions and garlic).
  • Some fruits (such as apples, pears, peaches and cherries).

As you can see, various foods can be classified as high-FODMAP. It is best to speak with your doctor or healthcare provider before starting a restrictive diet to ensure a good nutritional balance and prevent deficiencies.

 

Who Is the Low FODMAP Diet For?

The Low FODMAP diet benefits individuals with IBS, small intestinal bacterial overgrowth (SIBO), or other functional gastrointestinal disorders. However, this eating style may benefit many people who struggle with digestive discomfort. It helps manage symptoms by reducing the intake of foods that potentially contribute to discomfort.

The FODMAP elimination diet is suitable for anyone struggling with severe symptoms. If you haven’t been diagnosed with a specific GI issue but think certain foods are causing digestive discomfort, try eliminating one food at a time. This can be an easy way to test certain foods without the high restrictions that a low FODMAP protocol requires.

 

Low-FODMAP Foods Grocery List

The foods below will help you build your low-FODMAP grocery list. After reading them through, save the infographic so you have it handy next time you hit the store.

Low-FODMAP Fruits

Some fruits are higher in fructose and sorbitol than others. However, there are some delicious low-FODMAP options to enjoy. NOTE: Serving sizes are crucial here for most fruits. For example, while blueberries are low in FODMAPs, eating too many at once may exceed your body’s tolerance threshold. Stick to recommended portions to avoid symptoms, mostly ½ cup servings or 1 small to medium-sized fruit.

  • Firm, underripe bananas
  • Strawberries
  • Blueberries
  • Raspberries
  • Cantaloupe
  • Coconut
  • Grapes
  • Pineapple
  • Kiwi
  • Honeydew melon
  • Lemons and limes
  • Oranges and mandarins

Low-FODMAP Vegetables

Some vegetables, like onions and garlic, contain oligosaccharides or polyols, but plenty of low FODMAP options exist. Be mindful of portion sizes and consider how you prepare vegetables, which may also impact digestion. Cooking vegetables can break down some of the fibers that bind to nutrients, making them easier to digest. Sautéing, roasting, or steaming vegetables rather than eating them raw might reduce some symptoms.

  • Carrots
  • Bell peppers
  • Bok choy
  • Lettuce
  • Cucumbers
  • Zucchini
  • Squash
  • Eggplant
  • Green beans
  • Lettuce
  • Spinach
  • Kale
  • Olives
  • Potatoes
  • Tomatoes
  • Turnips

Low-FODMAP Proteins

Most animal proteins are naturally low in FODMAPs. Avoid high-FODMAP marinades and sauces or other seasoning ingredients like garlic and onion.

  • Poultry (chicken, turkey, etc.)
  • Seafood
  • Eggs
  • Firm tofu
  • Tempeh
  • Processed deli meats (check labels to avoid high-FODMAP additives)

Low-FODMAP Grains

Grains can be an essential staple for low-FODMAP meals. Gluten-free options may work better since gluten-containing grains like wheat can be high in FODMAPs. However, not all gluten-free foods are automatically low FODMAP, so double-check the label for ingredients.

  • Rice
  • Quinoa
  • Oats
  • Corn
  • Breads that don’t contain wheat, barley or rye

Low-FODMAP Dairy and Dairy Alternatives

Lactose is a typical high-FODMAP ingredient in dairy products, but plenty of lactose-free alternatives are available. Small amounts of some cheeses like cheddar and Parmesan can also be low FODMAP because they contain little to no lactose, making them safe in moderation.

  • Lactose-free yogurt and milk
  • Unsweetened almond milk
  • Oat milk
  • Soy milk (from soy protein)
  • Hard cheese (parmesan, cheddar, pecorino)
  • Aged soft cheeses (Brie and Camembert)

Low-FODMAP Snacks and Packaged Foods

Finding low-FODMAP snacks can be tricky. When shopping for snacks, pay close attention to ingredient labels. High-FODMAP ingredients like inulin, high-fructose corn syrup, or artificial sweeteners can sneak into processed foods, so it’s important to be aware of what you’re consuming.

  • Rice cakes and crackers
  • Popcorn
  • Plain potato chips
  • Brands labeled low FODMAP (Fody, Fodilicious, Orgran)

Low-FODMAP Herbs, Spices, Seasonings and Other Foods

Most herbs and spices are naturally low in FODMAPs and can add delicious flavor to your meals. However, seasoning ingredients from garlic and onions are high in FODMAPs and should be avoided or reintroduced carefully.

All fats in moderation and oils, like avocado oil, olive oil, and coconut oil, can fit into a well-balanced low FODMAP diet.

Good sweeteners to use include maple syrup and stevia, and dark chocolate without high fructose corn syrup.

Don’t forget to stay hydrated with plenty of water. Coffee and tea varieties are also great beverage options.

Save this Low-FODMAP Grocery List

The TLDR on Low-FODMAP Diets 

Navigating a low-FODMAP diet doesn’t have to be overwhelming. Understanding which foods are safe and having a few substitutions can help you enjoy various delicious, symptom-friendly meals. Remember that portion control is essential. Overeating low-FODMAP food can still trigger symptoms, so be aware of your serving sizes.

If you want more support tailoring a low-FODMAP diet to your body's needs and food preferences, work with a WAG 1-on-1 nutrition coaching. Your coach will design a program based on your goals, food preferences, and more.