If you struggle with bloating, gas, or abdominal discomfort, especially after meals, a low FODMAP diet might help relieve your symptoms. FODMAPs are short-chain carbohydrates poorly absorbed in the gut. For people with irritable bowel syndrome or other functional gastrointestinal disorders, limiting these carbs can significantly improve their quality of life. To help you navigate this approach, we have compiled a list of the Top 10 low-FODMAP foods to include in your diet, along with guidance on low-fructose foods, the best vegetables and fruits, foods to avoid, and some easy low-FODMAP recipes to build your own customized low-FODMAP diet plan.
1. Zucchini
Zucchini is a versatile and gut-friendly vegetable. It contains minimal FODMAPs, especially in servings less than 1/2 cup cooked. Use it as a base for pasta alternatives, bake it into fritters, or sauté it with olive oil and herbs for a simple side. Zucchini also blends well into soups, stews, and casseroles, making it an ideal staple for meal prepping. Its mild flavor allows it to adapt to various cuisines, from Mediterranean to Asian.
Also, read about: Is Zucchini Low FODMAP
Why it’s great:
It’s low in fermentable sugars, high in water, and one of the easiest vegetables to eat on a low FODMAP diet.
2. Carrots
Carrots are naturally sweet and crunchy and completely low in FODMAPs. They are also a rich source of beta-carotene and fiber, supporting eye and gut health. Eat them raw as a snack, roast them with garlic-infused oil (which is safe on a low FODMAP diet), or add them to soups, stews, and even muffins for an added nutritional punch. Carrot sticks also make a great pairing with low FODMAP dips like lactose-free Greek yogurt with herbs.
Why it’s great:
They are naturally sweet without the sugar spikes and are excellent for snacking or meal prep.
3. Baby Spinach
Leafy greens like baby spinach are packed with iron, calcium, and antioxidants without triggering symptoms. Use spinach in salads, smoothies, or as a base for a low-FODMAP veggie omelet. Sauteed with garlic-infused oil and a sprinkle of lemon juice, spinach makes a quick, flavourful side dish. It’s best consumed in small to moderate quantities to ensure it stays within low FODMAP serving guidelines.
Why it’s great:
Add it to smoothies, salads, or eggs for an instant nutrient boost.
4. Strawberries
Fruits can be tricky on a FODMAP diet, but strawberries are a safe bet. A serving of up to 10 medium strawberries is considered low FODMAP. Add them to yogurt, oatmeal, or smoothies, or enjoy them as a sweet snack. Strawberries are high in vitamin C, which supports immune health, and their natural sweetness makes them a healthier dessert alternative.
5. Green Bananas
Unripe (green) bananas are lower in fructose and less likely to cause symptoms compared to ripe bananas. They are a great source of resistant starch, which supports gut health by feeding beneficial bacteria. Slice into cereal, blend into smoothies, bake into low-FODMAP banana bread, or enjoy as a pre-workout snack. Avoid yellow or overly ripe bananas, as they contain higher levels of fructose and FODMAPs.
Why it’s great:
They provide resistant starch that feeds your gut without excessive fermentation. A great choice when you are craving something sweet but safe.
6. Firm Tofu
Protein can be challenging for vegetarians on a FODMAP diet, but firm tofu is a safe and nutritious choice. Stir-fry it with low-FODMAP veggies, bake it with sesame oil and tamari (a gluten-free soy sauce), or marinate it in herbs for a satisfying meat alternative. Avoid silken tofu, which contains higher levels of FODMAPs due to its moisture content.
Why it’s great:
Its dense texture makes it perfect for stir-fries and grilling, plus it absorbs flavors like a sponge.
7. Lactose-Free Greek Yogurt
When dairy causes issues, go for lactose-free alternatives. This yogurt is high in protein and probiotics without the bloat-inducing lactose.
Why it’s great:
It supports gut health and works well in both savory and sweet dishes.
8. Pumpkin (Japanese/Kabocha)
This type of pumpkin is sweet, soft, and among the low-FODMAP diet foods you can eat in moderate servings.
Why it’s great:
Rich in fiber and beta-carotene, it’s a comforting addition to soups, stews, and baked goods.
9. Eggs
Eggs are completely FODMAP-free and one of the most versatile protein sources. Scrambled, oiled, or poached eggs can be a part of breakfast, lunch, or dinner. They are also rich in choline, which supports brain health, and are easy to digest for most people.
10. Rice
Both white and brown rice are FODMAP-free and easy to digest. Use rice as a base for stir-fries, grain bowls, or stuffed vegetables. Rice is naturally gluten-free and is a great carbohydrate source in your low-FODMAP diet plan.
Vegetables to Eat on a Low FODMAP Diet
Alongside zucchini, carrots, and spinach, these vegetables are also low FODMAP-friendly:
- Red bell peppers
- Cucumbers
- Eggplant
- Green beans
- Kale
- Tomatoes
- Potatoes
Depending on your preference, they can be grilled, steamed, roasted, or eaten raw.
Fruits Allowed on a Low FODMAP Diet
In addition to strawberries and green bananas, safe fruits include:
- Kiwi
- Oranges
- Blueberries
- Pineapple
- Cantaloupe
- Dragon fruit
Stick to recommended portions to prevent symptoms and enjoy them as part of snacks or desserts.
Foods to Avoid on a Low FODMAP Diet
Some foods are high in FODMAPs and should be avoided during the elimination phase:
- Garlic and onions
- Apples, pears, mango, and watermelon
- Wheat-based bread and pasta
- Milk, soft cheeses, and regular yogurt
- Beans and lentils
- Sugar alcohols
- Cauliflower, broccoli stalks, Brussels sprouts
Use garlic-infused oil and gluten-free grains to replace common triggers.
Healthy Foods Guide: Simple Low-FODMAP Recipes
1.    Veggie Bowl
- 1/2 cup cooked brown rice
- Grilled zucchini, carrots, and red peppers
- 1/2 cup cubed firm tofu
- Garlic-infused oil + tamari sauce
2. Strawberry yogurt parfait
- ½ cup lactose-free yogurt
- ¼ cup strawberries
- 1 tbsp chia seeds
- 1 tbsp pumpkin seeds
3. Spinach egg Muffins
- 4 eggs
- ½ cup spinach
- 1/4 cup grated zucchini
- Bake for 15-20 minutes
Conclusion
The low FODMAP diet is a tool to help reduce digestive discomfort and regain control over your health. With planning and mindful choices, you can enjoy delicious meals and identify personal triggers. These top 10 low-FODMAP foods to include in your diet can guide you toward better digestion, more energy, and a healthier lifestyle.
FAQs
1. Can I eat dried fruit on a low FODMAP diet?
Most dried fruits are high in FODMAPs, but small amounts of dried cranberries and banana chips may be tolerated. Always check serving sizes and ingredients.
2. What dairy products are allowed?
Lactose-free milk, lactose-free yogurt, and hard cheeses like cheddar and parmesan are generally low-FODMAP foods.
3. Is a low-FODMAP diet gluten-free?
Not automatically. However, many gluten-containing foods also contain FODMAPs, so gluten-free foods like rice, quinoa, and certified GF products are commonly used.
4. Is coffee allowed on a low FODMAP diet?
Yes, black coffee is low in FODMAP. However, caffeine may be a trigger for some people, so monitor how your body responds. Coffee is also added to the list of top 10 low-FODMAP foods to include in your diet.
