Foods to Eat on a Low-FODMAP Diet to Reduce IBS Symptoms (2024)

Identifying low and high FODMAP foods can make the difference between a healthy gut and dealing with the discomfort of gas and abdominal pain.

Following a low-FODMAP diet is a routine part of the treatment for irritable bowel syndrome (IBS). Limiting or avoiding high-FODMAP foods while enjoying a low-FODMAP diet can prevent IBS symptoms.

Why FODMAPs Cause Problems

FODMAP (fermentable oligo-saccharides, disaccharides, mono-saccharides, and polyols) refers to a group of carbohydrates that are poorly absorbed in the small intestine.

As these carbs travel through the large intestine (colon), they absorb water and are fermented by gut bacteria. Bacteria feeding on the carbs naturally produce gas. The extra water and gas may cause pain, bloating, and diarrhea.

The FODMAP carbs are:

• Oligosaccharides: Fructans (sugars in onions, garlic, and wheat) and galactans (sugars in beans and legumes)
• Disaccharides: Sugar (lactose) found in dairy products
• Monosaccharides: Sugar (fructose) found in fruits, honey, and high-fructose corn syrup
• Polyols: natural sugar alcohols in some fruits and vegetables and produced synthetically for sweeteners

Most people can tolerate FODMAPs. But if you have irritable bowel syndrome (IBS), consuming high-FODMAP foods triggers your symptoms and worsens existing problems.

High-FODMAP Foods to Avoid

Following a FODMAP diet means you're limiting or avoiding high-FODMAP foods and focusing on eating low-FODMAP foods.

Your healthcare provider may recommend beginning by eliminating all high-FODMAP foods for a time. If you feel better, you'll add back one food at a time to determine which specific foods trigger your IBS symptoms.

This is a partial list of the high-FODMAP foods:

1. Fruits

Fruits are high in fructose and sorbitol (a natural polyol). While you don't need to avoid all fruits when following a low-FODMAP diet, the following are considered to be high in FODMAPs:

• Apples
• Apricots
• Blackberries
• Cherries
• Mangoes
• Nectarines
• Peaches
• Pears
• Plums and prunes
• Pomegranates
• Watermelon
• Canned fruit in heavy syrup
• Dried fruit

2. Vegetables

Garlic and onions are especially high in FODMOPS. Avoid or limit whole vegetables like chopped garlic, sliced onions, scallions, leeks, and pickled onions. You'll also need to watch for products containing garlic or onion powder or flakes.

High-FODMAP vegetables include:

• Garlic
• Onions
• Artichokes
• Asparagus
• Beets
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Mushrooms
• Okra
• Peas
• Snow peas
• Sugar snap peas

3. Grains

Avoid bread, crackers, cereals, snacks, and any other products containing the following grains:

• Wheat
• Barley
• Rye
• Couscous​
• Semolina
• Farro

4. Dairy Products

You may not need to avoid all dairy products. Butter and hard cheese are low in lactose because the liquid is removed when they’re produced. Since milk’s lactose is in the liquid part, they’re low-FODMAP foods.

The dairy products to avoid include:

• Milk (cow, goat, sheep)
• Buttermilk
• Cream
• Custard
• Ice cream
• Margarine
• Soft cheese, including cottage cheese and ricotta
• Yogurt (regular and Greek)
  

5. Beans

Most beans belong on the high-FODMAP list, including:

• Baked beans
• Black-eyed peas
• Butter beans
• Chickpeas
• Lentils
• Kidney beans
• Lima beans
• Soybeans
• Split peas

6. Sweeteners

Check the ingredients list on the food label. If the product contains any of the following sweeteners, it's high in FODMAPs:

• Agave
• Fructose
• High-fructose corn syrup
• Honey
• Isomalt
• Maltitol
• Mannitol
• Molasses
• Sorbitol
• Xylitol

7. Processed and marinated meats

Meat, poultry, and fish are free of FODMAPs. However, processed meats and marinated meats may contain garlic, onion, or sweeteners.

8. Nuts and Seeds

You can enjoy most nuts and seeds, but there are two exceptions. Cashews and pistachios are on the high-FODMAP list.

Low-FODMAP Food List

Low-FODMAP foods are foods that are low in fermentable carbohydrates. In people who are sensitive to FODMAPs, these foods are less likely to cause symptoms such as bloating, abdominal pain, and diarrhea.

If you have IBS or another condition that causes intestinal symptoms, you may benefit from switching to a low-FODMAP diet.

The following foods have been identified as being lower in FODMAPs:

1. Fruits

As you can see from this list, you don't need to give up all fruits when following a low-FODMAP diet. However, it's essential to limit the amount you eat. Consuming a large portion may introduce enough fruit sugars to cause symptoms.

• Banana
• Blueberry
• Cantaloupe
• Grapes
• Honeydew melon
• Kiwi
• Lemon
• Lime
• Mandarinoranges
• Orange
• Papaya
• Plantain
• Pineapple
• Rhubarb
• Strawberry
• Tangelo

2. Vegetables

• Bamboo shoots
• Bell peppers
• Broccoli
• Bok choy
• Carrots
• Celery root
• Collard greens
• Cabbage
• Eggplant
• Endive
• Green beans
• Kale
• Lettuce
• Parsley
• Parsnip
• Potato
• Spinach
• Summer squash
• Sweet potato
• Swiss chard
• Tomato
• Turnip
• Water chestnut
• Zucchini

3. Grains

Most of the low-FODMAP grains on this list are healthy whole grains. However, some gluten-free products may contain refined grains.

• Oats
• Corn
• Brown rice
• Amaranth (puffed, not flour)
• Sorghum flour
• Gluten-free products
• Quinoa
• Millet
• Spelt

4. Dairy and Dairy Alternatives

When choosing alternative dairy products, be sure they don't have added sugars from the high-FODMAP list.

• Almond milk
• Coconut milk (limit 1/2 cup)
• Hemp milk
• Rice milk
• Butter
• Hard cheeses
• Lactose-free products, such as lactose-free milk, ice cream, and yogurt
  

5. Nuts and Seeds

Since pistachios and cashews are the only high-FODMAP nuts, you can enjoy most nuts and seeds, including:

• Almonds (limit 10)
• Brazil nuts
• Hazelnuts (limit 10)
• Macadamia nuts
• Peanuts
• Pecan
• Pine nuts
• Walnuts
• Sunflower seeds
• Pumpkin seeds
• Chia seeds

6. Sweeteners

Though research regarding the use of sweeteners in people with IBS is limited, the following sweeteners are considered low-FODMAP when used in moderation:

• Artificial sweeteners that do not end in -ol (like sorbitol or xylitol)
• Brown sugar (in small amounts)
• Glucose
• Maple syrup
• Powdered sugar
• Table sugar (sucrose)
• Dark chocolate
  

7. Meats and other proteins

You can enjoy meats and other proteins on a low-FODMAP diet because they don't contain carbohydrates. A partial list of safe proteins includes:

• Beef
• Chicken
• Eggs
• Fish
• Lamb
• Pork
• Shellfish
• Tempeh
• Tofu
• Turkey
  

Working With a Dietitian

If you are interested in following a low-FODMAP diet, experts recommend that youwork with aqualified dietary professional. The first phase of a low-FODMAP diet can be challenging as you restrict foods but still need to get optimal nutrients.

There are also risks to designing your own FODMAP diet. While it may be tempting to pick foods based on your own personal preference, this could lead to continued symptoms if you don't strictly follow a low-FODMAP diet.

For all these reasons, it's important to work with a registered dietitian (RD) or registered dietitian nutritionist (RDN). Working with a licensed dietitian will help ensure that you receive balanced nutrition every day. This includes eating enoughdietary fiber, which can be challenging for people with IBS.

Be sure to discuss your dietary plans with your primary healthcare provider. They can tell you if the plan is safe and appropriate for you and ensure that it does not interfere with any treatments you have been prescribed.

Summary

High-FODMAP foods like dairy and legumes cause higher levels of gas and liquid in the intestines. Low-FODMAP fruits, vegetables, grains, nuts, seeds, and protein are less likely to cause symptoms like abdominal pain and bloating and may be ideal if you are struggling with irritable bowel syndrome (IBS).

To get the most out of a low-FODMAP diet, work with a registered dietitian (RD) who can help you choose the right combination of foods that meet your daily nutritional needs.