*DISCLAIMER: A low FODMAP diet is NOT a life long diet. It is a 2-6 week elimination phase to identify potential triggers of your IBS symptoms. It should NOT be undertaken without the guidance of a medical practitioner or dietitian.

Going low FODMAP can be overwhelming and food shopping can become a confusing, frustrating task. Don’t fret, I’m here to help; below is an extensive list of everything you CAN eat!

ON THE LIST:

✔ Vegetables & Fruit
✔ Dairy & Alternatives
✔ Protein
✔ Grains
✔ Sweets & Snacks
✔ Nuts & Seeds
✔ Baking

 

✔ Condiments
✔ Herbs & Spices
✔ Superfoods
✔ Drinks
✔ Low FODMAP Swaps
✔ Tips & Tricks for living the low FODMAP life

VEGETABLES

  • Aubergine
  • Green beans
  • Bean sprouts
  • Beetroot (1/2 cup)
  • Bell pepper
  • Broccoli (florets only)
  • Broccolini (stalks only)
  • Cabbage (common & red)
  • Carrot
  • Celery (less than 5 cm)
  • Courgette
  • Cucumber
  • Fennel bulb/leaves
  • Leafy greens (kale/spinach/chard/bok choy/rocket)
  • Radish
  • Parsnip
  • Potato
  • Pumpkin (1/2 cup)
  • Olives (green & black)
  • Oyster mushrooms
  • Sweet potato (1/2 a potato)
  • Tomato
  • Turnips

 

FRUITS

  • Banana (green/firm)
  • Blueberries
  • Cantaloupe
  • Coconut (dried)
  • Cranberries (1 tbsp dried)
  • Currants (1 tbsp)
  • Dragon fruit
  • Grapes
  • Guava
  • Honey dew melon
  • Limes
  • Lemons
  • Logan berries
  • Kiwi
  • Oranges
  • Passion fruit
  • Papaya
  • Pineapple
  • Plantain
  • Pomegranate seeds
  • Raisins (1 tbsp)
  • Raspberries
  • Rhubarb
  • Star fruit
  • Strawberries
  • Tangelo

 

DAIRY*

*if you can tolerate it. Choose minimal ingredients & no added sugar

  • Brie
  • Butter
  • Camembert
  • Cheddar
  • Feta
  • Goats cheese
  • Haloumi (2 slices)
  • Havarti
  • Ice cream (lactose free)
  • Low fat cottage cheese
  • Low fat cream cheese
  • Mozzarella
  • Parmesan
  • Pecorino
  • Lactose free yogurt
  • Coconut yogurt
  • Whipped cream (1/2 cup)
  • Lactose free milk
  • Oat milk
  • Almond milk
  • Coconut milk
  • Hazelnut milk
  • Hemp milk
  • Peanut milk
  • Tigernut milk

DAIRY*

*if you can tolerate it. Choose minimal ingredients & no added sugar

  • Brie
  • Butter
  • Camembert
  • Cheddar
  • Feta
  • Goats cheese
  • Haloumi (2 slices)
  • Havarti
  • Ice cream (lactose free)
  • Low fat cottage cheese
  • Low fat cream cheese
  • Mozzarella
  • Parmesan
  • Pecorino
  • Lactose free yogurt
  • Coconut yogurt
  • Whipped cream (1/2 cup)
  • Lactose free milk
  • Oat milk
  • Almond milk
  • Coconut milk
  • Hazelnut milk
  • Hemp milk
  • Peanut milk
  • Tigernut milk

PROTEIN

*buy lean, unprocessed meat/fish/seafood. Additives = unhappy gut

    • Beef
    • Chicken
    • Chickpeas* (canned, ¼ cup)
    • Lamb
    • Lentils* (canned, ¼ cup)
    • Pork
    • Salmon
    • Scallops
    • Shrimp
    • Squid
    • Tempeh*
    • Tofu* (firm)
    • Trout
    • Tuna
    • Turkey
    • White fish

*beans, legumes & soy can be difficult to digest

BREAD

    • Buckwheat loaf
    • Corn tortillas
    • Millet loaf
    • Rice crackers
    • Sourdough

GRAINS

  • Amaranth
  • Buckwheat
  • Wheat free pasta (buckwheat, quinoa, corn)
  • Oats
  • Millet
  • Polenta
  • Rice
  • Quinoa

NUTS & SEEDS

  • Almonds
  • Hazelnuts
  • Pecans
  • Pine nuts
  • Macadamias
  • Walnuts
  • Chia seeds
  • Flax seeds
  • Poppy seeds
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds

SWEET & SNACKS

  • Coconut chips (1/4 cup)
  • Crisps
  • Gluten free pretzels
  • Oat/potato cakes
  • Popcorn
  • Dark 70%+ chocolate (5 squares)
  • Milk/white chocolate (4 squares)
  • Raw vegan chocolate (check the sweetener)

BAKING

*limit sugar intake, it can decrease good gut bacteria

  • Baking powder/soda
  • Almond flour/meal (1/4 cup)
  • Buckwheat flour
  • Gluten free oat flour
  • Potato flour
  • Rice flour
  • Quinoa flour
  • Brown/white/cane sugar* (1 tbsp)
  • Coconut sugar*
  • Maple syrup*
  • Palmyra Jaggery*
  • Rice malt*
  • Stevia*

CONDIMENTS

  • Apple cider vinegar
  • Balsamic vinegar
  • Coconut aminos
  • Fish sauce
  • Jam (no added fructose)
  • Marmite/vegemite
  • Mayonnaise
  • Mustard
  • Miso
  • Nutritional yeast
  • Nut butter (almond, hazelnut, peanut, walnut, tigernut)
  • Oils (inc garlic infused (no bits!) & coconut)
  • Oyster sauce
  • Red cabbage sauerkraut (1/2 cup)
  • Soy sauce
  • Tahini (1 tbsp)
  • Tamari sauce
  • Tamarind paste
  • Tomato paste/passata

HERBS & SPICES

*basically no onion/garlic powder

  • All spice
  • Basil
  • Bay leaves
  • Black pepper
  • Capers
  • Cardamom
  • Chives
  • Cinnamon
  • Cloves
  • Coriander
  • Cumin
  • Curry powder
  • Fennel
  • Fenugreek
  • Five spice
  • Ginger
  • Kaffir lime leaves
  • Mint
  • Nutmeg
  • Oregano
  • Paprika
  • Parsley
  • Saffron
  • Sage
  • Star anise
  • Tarragon
  • Thyme
  • Turmeric

SUPERFOODS

  • Acai
  • Baobab
  • Barley grass
  • Bee pollen
  • Cacao
  • Camu camu
  • Chlorella
  • Goji berries (1 tbsp)
  • Hemp seeds & powder
  • Lucuma
  • Maca
  • Matcha
  • Maqui berries
  • Pitaya/dragon fruit powder
  • Plant-based protein (check ingredients & limit pea protein to 2 tbsp)
  • Psyllium husk
  • Slippery elm
  • Spirulina
  • Wheat grass

DRINKS

*alcohol is a gut irritant
**caffiene can trigger IBS symptoms

  • Beer* (limit to 1)
  • Gin*
  • Whisky*
  • Wine* (1 glass)
  • Vodka*
  • Coconut water (max 100ml)
  • Charcoal / matcha / turmeric lattes
  • Coffee** (black with lactose free milk)
  • Fruit juice (made from low fodmap fruit, limit to 1 glass)
  • Teas: black (weak), chai, fruit/herbal (check for fodmaps like apple & chicory), green, peppermint, white
  • Water (still not sparkling)

 

? READ THE INGREDIENTS! Look for wholefoods, made with minimal, pure ingredients and opt for organic where possible. Ingredients to look out for:
✘ INULIN (chicory root) and FOS are prebiotics that are in a lot of foods but they are high fodmap and can cause bloating
✘ MEDICATIONS can contain hidden fodmaps
✘ Avoid ARTIFICIAL INGREDIENTS like: preservatives, additives, GMO and sweeteners
✘ EXCESS SUGAR can trigger IBS symptoms. Remember sugar is pro-inflammatory, meaning it increases inflammation in your body

? ADD FLAVOUR with nutritional yeast, soy/tamari sauce/coconut aminos, miso, homemade bone broth, herbs and spices

? IBS friendly PREBIOTICS (feed good gut bacteria):
➡️ acacia fibre
➡️ baobab
➡️ blueberries
➡️ dandelion greens
➡️ flax seeds
➡️ green banana fibre/resistance starch
➡️ oats
➡️ seaweed
➡️ spirulina
➡️ sweet potato

? A PROBIOTIC supplement may help, especially the strains lactobacillus and Bifidobacterium. Studies have also shown that Symprove is extremely helpful for IBS (but it’s very pricey).

? Whilst probiotic rich KOMBUCHA is high fodmap, you may be able to tolerate Remedy kombucha as it contains 0g sugar (i.e no Fructans) and is made from pure organic ingredients. However, it is still carbonated meaning it may cause gas and bloating. I personally love it.

✌️ DESTRESS with yoga, music, reading or just chilling with friends and family. Stress wreaks havoc with your gut, skin, immune, sleep and pretty much everything else.

IF YOU LIKE THIS, YOU’LL FIND MY QUICK GUIDES AP-PEEL-ING. ?