What can you eat on the low FODMAP diet?

You can enjoy protein-rich foods like meat, eggs, and firm tofu, along with low FODMAP fruits (kiwi, strawberries, oranges), veggies (zucchini, spinach, carrots), gluten-free grains, and lactose-free dairy. Simple meals like grilled chicken with rice and steamed zucchini are safe choices.

What not to eat on a low FODMAP diet?

Avoid high FODMAP foods like garlic, onions, apples, wheat, milk, lentils, and sugar alcohols (like sorbitol or mannitol). These often cause gas, bloating, and discomfort.

What is the most common FODMAP trigger?

Fructans, found in wheat, onions, and garlic, are among the most common triggers. Lactose (in dairy) is also a close second. Each person’s sensitivity differs, so testing is key.

How do you know if you need low FODMAP?

If you experience persistent digestive issues—especially bloating, abdominal pain, gas, or irregular stools—you may benefit from trying the low FODMAP diet, especially if other approaches haven’t helped.

Low FODMAP Diet: 1 Proven Way to Calm IBS Fast

Name: Low FODMAP Diet: What to Eat, Avoid, and How It Works
Yield: N/A

Ingredients

Proteins: Chicken, turkey, eggs, firm tofu

Grains: Rice, oats, quinoa

Veggies: Zucchini, spinach, bell peppers

Fruits: Strawberries, kiwi, grapes (small portions)

Dairy: Lactose-free milk, cheddar cheese

Fats: Olive oil, herbs (no garlic or onion)

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Instructions

1. Begin with elimination phase: avoid high FODMAP foods.

2. Eat from the approved list of low FODMAP ingredients.

3. Track symptoms daily in a food journal.

4. After 4 weeks, begin reintroduction phase.

5. Test one FODMAP group per week.

6. Pause and evaluate symptoms after each group.

7. Reintroduce tolerated foods into your regular meals.

Notes

Speak with a dietitian before starting.

Use Monash University FODMAP app for food reference.

Low FODMAP does not mean no-carb or bland.

Hydration and stress also impact gut health.

Choose simple recipes like grilled chicken or soups.

Author: Julia Hartman
Prep Time: 10
Cook Time: 20
Category: Special Diet
Method: Elimination & Reintroduction
Cuisine: Functional Health
Diet: Vegetarian

Nutrition

Serving Size: 1 plate
Calories: 350
Sugar: 4g
Sodium: 120mg
Fat: 9g
Saturated Fat: 2g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 3g
Protein: 25g
Cholesterol: 65mg