How to Eat a Low FODMAP Diet


To trial the low FODMAP diet, all high-FODMAP foods need to be eliminated or ‘Rested’ from the diet for at least two weeks, until there has been a significant reduction in symptoms.

Relevant symptoms should be monitored and recorded using my Food & Symptom Diary on a daily basis.

Read What are FODMAPS to get a detailed list of foods in each FODMAP category that should be avoided. Where quantities are given, these foods should be avoided only above the given dose. Many alternative foods can be consumed while following a low FODMAP diet, which I have listed below.

Foods That Can be Consumed on a Low FODMAP Diet.


Banana, blueberries, grapefruit, grapes, honeydew melon, kiwifruit, lemons, limes, mandarins, oranges, passionfruit, paw paw, pineapple, raspberries, rock melon, tomatoes.


Alfalfa, bamboo shoots, bean sprouts, bok choy, carrot, cabbage (common), capsicum, choko, choy sum, eggplant, green beans, lettuce, chives, parsnip, potato, pumpkin, radish, silver beet, spring onion (green only), squash, zucchini.


Gluten-free products, spelt, corn, oats, polenta, quinoa, rice (note: gluten is not a FODMAP but commonly occurs with fructans).


(<1 handful daily) macadamias, peanuts, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts.

Dairy/Dairy alternatives

Milk and cheeses: lactose-free cows’ milk, rice milk, almond milk (inulin free), most cheeses (e.g. brie, camembert, cheddar, fetta). Other dairy products: butter, yoghurt (lactose-free coconut), dairy free gelati, sorbet.


Sugar (sucrose), glucose, maple syrup, golden syrup, stevia, sucralose.


Beef, lamb, kangaroo, poultry, eggs, tofu, tempeh (up to 160 g per day).



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