What are Low Fodmap Foods

Benefits of incorporating Low FODMAP foods into your diet are numerous, as they can effectively reduce digestive issues and improve your overall quality of life. By adhering to a low FODMAP diet, you can experience the following advantages:

  • Reduced gas
  • Decreased bloating
  • Alleviated diarrhoea
  • Improved constipation
  • Lessened stomach pain

Here is a list of 10 foods that are suitable for the Low FODMAP Diet:

  1. Meats
  2. Fish
  3. Eggs
  4. Nuts and seeds / herbs and spices
  5. Fruits such as bananas, blueberries, cantaloupe, grapefruits, grapes, kiwis, lemons, limes, oranges, raspberries, strawberries, melons (not watermelon)
  6. Sweeteners like maple syrup and stevia
  7. Lactose-free dairy products
  8. Hard cheeses and aged softer cheeses like brie and camembert
  9. Vegetables including bell peppers, bok choy, carrots, celery, cucumbers, eggplant, ginger, green beans, kale, lettuce, parsnips, potatoes, radishes, spinach, spring onion (only green), squash, sweet potatoes, tomatoes, turnips, yams, water chestnuts, zucchini
  10. Grains including oats, corn, rice, and quinoa.

However, it’s crucial to avoid the following 9 foods on the Low FODMAP Diet:

  1. Apples, watermelon, apricots, blackberries, cherries, dates, figs, pears, peaches.
  2. Honey, fructose, high fructose corn syrup, and sweeteners.
  3. Dairy products such as milk, ice cream, yogurt, sour cream
  4. Soft and fresh cheeses like ricotta and cottage cheese
  5. Vegetables like artichokes, asparagus, broccoli, beetroot, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leeks, mushrooms, okra, onions, peas, shallots.
  6. Legumes including beans, chickpeas, lentils, red kidney beans, baked beans, soybeans.
  7. Wheat such as bread, pasta, tortillas, waffles, pancakes, crackers.
  8. Grains like barley and rye
  9. Beer, fortified wines, soft drinks, fruit juices, milk, soy milk