Low-FODMAP Diet Food List: What to Eat and What to Avoid for IBS & Bloating
Gas, stomach pressure, unpredictable bathroom trips—when you’re dealing with IBS or recurring bloating, even “healthy” meals can backfire. This guide gives you a clear, research-backed low-FODMAP food list (with practical portion notes) plus a simple 3-phase plan so you can identify your personal triggers and keep as many foods as possible.
In short: FODMAPs are certain carbohydrates that are poorly absorbed, pull water into the gut, and ferment quickly—a combo that can drive bloating, pain, and bowel changes in sensitive people. Your goal isn’t lifelong restriction; it’s a short reset, structured testing, then a personalized way of eating that actually works for you.
What “Low-FODMAP” Actually Means
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—short-chain carbs found in everyday foods. The big groups are:
Fructans and GOS (e.g., wheat, rye, onions, garlic, many beans)
Lactose (in some dairy)
Excess fructose (some fruits, sweeteners)
Polyols (sugar alcohols like sorbitol, mannitol; also in certain fruits/veg)
These can be perfectly fine for many people. If you have IBS or a sensitive gut, the trick is dose and type—which is exactly what the plan below helps you discover.
The 3-Phase Plan (and Why It Works)
Phase 1 — Elimination (about 2–3 weeks): Eat only low-FODMAP options and mind the portion limits below. Track daily symptoms (pain, pressure, gas, stool form/frequency). You’re looking for noticeable relief within this window.
Phase 2 — Reintroduction: Systematically “challenge” one FODMAP group at a time. Pick a single test food (e.g., wheat bread for fructans), increase the portion over three days (small → medium → larger), then take 2–3 rest days. Move to the next group. This shows you what you react to and how much.
Phase 3 — Personalization: Keep everything you tolerate. Limit only what clearly triggers you. Widen your diet for nutrition, flexibility, and long-term sustainability.
Why it helps: In sensitive guts, poorly absorbed carbs draw water into the small intestine and ferment rapidly in the colon—creating gas and distension. Reducing that osmotic load and fermentation can calm the system; later, careful reintroductions expand your menu again.
Pro move: Once you’ve set your baseline, build better meal timing and structure with How to Eat for Better Digestion.
Low-FODMAP Food List (what to eat now)
“Low” is portion-dependent. The items below are commonly tolerated during elimination when portions are kept within the typical serving guidance in clinical handouts.
Fruit (single portions)
Bananas (firm), blueberries, cantaloupe, clementine, grapes, honeydew, kiwi, lemon, lime, orange, passion fruit, pineapple, rhubarb, starfruit, strawberries; small amounts of dried fruit when specified (e.g., cranberries, 2 Tb; raisins, 1 Tb).
Vegetables
Alfalfa, arugula, bamboo shoots, bean sprouts, bell peppers (red/yellow), bok choy, broccoli (½ cup), Brussels sprouts (½ cup), butternut squash (¼ cup), carrots, celery (½ stalk), chives/green onion green tops only, corn, cucumber, eggplant, endive, fennel (1 cup), ginger root, green beans, kale, lettuce, okra (6 pods), parsnip, potato (white), radish, rutabaga, spaghetti squash, spinach, summer squash, sweet potato (½ cup), Swiss chard, tomatoes, turnips, yam, zucchini.
Grains & starches
Rice (all types), quinoa, oats (½ cup dry), corn tortillas/chips, cornmeal/polenta, buckwheat, millet, grits, gluten-free bread (check labels), gluten-free pasta (½ cup cooked), gluten-free pretzels, rice cakes/noodles, plain popcorn or potato chips, tapioca, yams.
Label check: Even “gluten-free” items can hide high-FODMAP ingredients (e.g., bean flours, inulin/chicory).
Proteins
Beef, chicken, turkey, lamb, pork, fish, shellfish, eggs; tofu (firm), tempeh, seitan; canned chickpeas or lentils (½ cup, drained & rinsed); edamame (½ cup, shelled).
Dairy & alternatives
Lactose-free milk, yogurt, kefir, sour cream, cottage cheese; many aged cheeses (cheddar, swiss, parmesan, brie, havarti, camembert); almond milk, rice milk; small amounts of cream (per serving notes).
Fats, flavors & condiments
Olive/avocado/soybean/coconut oil; garlic-infused oil is allowed (flavor without fructans); butter; most herbs/spices; soy sauce/tamari; mayonnaise, mustard; vinegars (e.g., balsamic 1 Tb); tomato paste; cocoa powder (1½ Tb); olives; sesame oil.
Sweets & beverages
Table sugar (sucrose), maple syrup, glucose/dextrose; stevia and non-polyol sweeteners (limit ~1 Tb per meal).
Coffee (black), espresso, teas (black, green, peppermint, rooibos), water, sodas without high-FODMAP sweeteners. Alcohol in moderation: beer, wine, gin, whiskey are generally compatible during elimination; see the avoid list for exceptions.
If symptoms spike after a restaurant meal or big event, try these gentle rescue steps in Natural Ways to Reduce Bloating Fast.
High-FODMAP Foods to Avoid During Elimination
Group them by the FODMAP they deliver most:
High lactose: Regular milk (cow, sheep, goat), yogurt, ice cream, custard; soft/fresh cheeses like ricotta, cottage cheese.
Excess fructose: Apples, pears, mango, watermelon, cherries, fresh figs; honey, agave, high-fructose corn syrup; some juices/sweet drinks; rum.
Fructans/GOS: Wheat, rye, barley; onion/garlic (all forms, powders, stocks); leeks, shallots; artichokes; many beans/soy foods; inulin/chicory root, FOS.
Polyols: Cauliflower, mushrooms, snow peas; stone fruits like apricots, plums, nectarines; blackberries; “sugar-free” sweeteners ending in -ol (sorbitol, mannitol, xylitol, isomalt).
Portion Size & “Total Load” (how accidental flares happen)
FODMAP tolerance is cumulative over a day or two. You might handle ½ cup broccoli or Brussels sprouts just fine—until you stack several borderline foods in one meal/day and cross your personal threshold. Keep portions modest and spread out the “maybe” foods rather than bundling them.
Hidden Sources & Label Reading (plus eating out)
Scan for inulin/chicory root, onion/garlic powder, HFCS, honey, and sugar alcohols (sorbitol, mannitol, xylitol, isomalt).
“Natural flavors” and “extracts” can hide onion/garlic in sauces, dressings, broths, marinades, and spice blends.
Medications & supplements can contain sorbitol/mannitol—ask your pharmacist for alternatives.
Dining out: choose simply prepared mains (grilled/roasted), swap onion/garlic for chive/scallion greens, request oil-and-acid dressings—or bring your own garlic-infused oil for flavor without fructans.
Keep your fiber up while you eliminate: here are High-Fiber Foods for Bloating Relief that tend to sit gentler.
Build a Balanced Low-FODMAP Plate (without starving your microbiome)
Short-term restriction can reduce certain beneficial microbes, so make your elimination phase nutrient-dense and then liberalize quickly once you learn your triggers. Aim for:
Gentle fibers: oats, quinoa, potatoes, kiwifruit, berries; nuts/seeds in listed amounts.
Quality protein: eggs, fish, poultry, tofu/tempeh; small servings of canned lentils/chickpeas.
Healthy fats & flavor: olive oil, herbs/spices, citrus, garlic-infused oil.
Hydration & meal rhythm: consistent fluids, chew thoroughly, and eat in a relaxed state.
Curious about add-ons while you rebuild tolerance? See Best Supplements for Gut Health for clinician-guided options like enzymes or targeted probiotics.
Sample 1-Day Low-FODMAP Menu
Breakfast: Oats (½ cup dry) cooked in lactose-free milk; blueberries; side of lactose-free yogurt.
Lunch: Quinoa bowl with grilled chicken, zucchini, carrots, spinach; lemon-olive-oil dressing.
Snack: Kiwi; rice cakes with peanut butter.
Dinner: Baked salmon; roasted potatoes; green beans; side salad with garlic-infused oil + vinegar.
Optional dessert: Dark chocolate (1 oz) or fruit-based sorbet (½ cup) using allowed fruits.
Reintroduction: How to Test Foods (and read your results)
Pick one FODMAP group at a time, test one representative food, and step up the portion over 3 days (small → medium → larger). Take 2–3 rest days, then move to the next group. Track pain, gas/pressure, bloating, and stool changes. Keep any food you pass; limit only what clearly causes symptoms.
If a challenge causes a flare, settle things with this Gut Reset Routine: A 3-Day Plan, then resume testing when calm.
FAQs
Is low-FODMAP the same as gluten-free?
No. Gluten isn’t the target—fructans in wheat/rye/barley are. Many gluten-free products fit elimination because they’re wheat-free, but still check labels for added FODMAPs.
Do I need to avoid onion/garlic forever?
Not necessarily. They’re eliminated upfront because they’re rich in fructans. Re-test in Phase 2; in the meantime, use garlic-infused oil and the green tops of scallions/chives for flavor.
Can I drink coffee or alcohol?
Black coffee and many teas are compatible. For alcohol, beer, wine, gin, whiskey are generally acceptable during elimination; avoid rum and sweet mixers.
How long should elimination last?
Typically about 2–3 weeks. Avoid long-term strictness—move into reintroductions promptly to expand your diet.
Vegetarian options that work?
Eggs, firm tofu, tempeh, seitan, and canned lentils/chickpeas (½ cup, drained & rinsed) often fit well during elimination.
Why do different lists sometimes disagree?
Food FODMAP levels and portion thresholds can vary by testing method and product—another reason to focus on your response and work systematically.
Final Thoughts
Low-FODMAP isn’t a forever diet — it’s a short, structured experiment to learn what you can eat comfortably. The win isn’t a perfect list; it’s confidence: knowing which foods and portions sit well so meals stop feeling like a gamble. Use elimination to quiet the noise, reintroductions to separate signal from static, and personalization to build an everyday menu that’s flexible, nutritious, and enjoyable.
Keep the process simple and repeatable. For two weeks, stick to clearly low-FODMAP choices and respect portions. Track just the basics (pain, pressure/bloat, bowel changes). Then reintroduce by group, one food at a time, with a small–medium–larger progression and rest days. If something flares you, note the dose that did it, calm things down, and test the next item when you’re steady. You’re not aiming to ban foods — you’re mapping limits.
Protect your long game while you test: keep fiber up with the options listed, eat on a regular rhythm, and use flavor tricks like garlic-infused oil and scallion greens so food still tastes like food. Don’t get stuck in permanent elimination; broaden again as soon as you’ve learned enough to eat with less fear. And if your symptoms are mixed, severe, or tied to other conditions, working with a GI-savvy dietitian can make this faster and clearer.
Progress over perfection. Flares happen. But with a calmer baseline, a clear testing plan, and a short list of reliable go-to meals, you’ll spend far more days eating well — and far fewer worrying about what’s on your plate.
By Altruva Wellness Editorial Team
Sources
University of Wisconsin Integrative Health: The Low FODMaP Diet
Practical Gastroenterology: FODMAPs Everywhere and Not a Thing to Eat!
PubMed Central: Low FODMAP dietary food lists are often discordant
Related Articles
Why Your Gut Feels Worse After Eating Healthy — And What to Do About It
Bloated After Eating? 7 Real Reasons You Feel Puffy and How to Fix Them
Stay up-to-date on research-backed and simplified insights & reviews — subscribe to our monthly newsletter here.
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your wellness routine.