FODMAP Free Foods - Eat as Much as You Want!

February 12, 2018

 

 

Many people new to the Low FODMAP Diet don't realize that FODMAPs are portion sensitive. This means it's not just whether a food contains FODMAPs, it's how much that food contains, and how many servings of that food you eat. The Monash University Low FODMAP Diet App is a useful and important tool to help you follow the Low FODMAP diet, as it gives an appropriate serving size for each food. But it can be inconvenient to have to click into each food to check this serving size. Then you also need to be mindful about "stacking", which means having too many foods from the same category of FODMAPs at one time.  

 

Fortunately, the app now includes notes on some foods that have“no detectable” or “trace” levels of FODMAPs, meaning you can enjoy these foods in any portion without worrying about the FODMAP content. To make it easier to find these FODMAP free foods in one place, I compiled this downloadable list for you!   

 

Please note that regarding fruit, it is recommended to limit it to 1 serving per meal during the elimination phase, leaving 2-3 hours between each serving.   

 

Fresh Vegetables

Arugula

Bamboo Shoots

Bean Sprouts

Carrot

Chives

Choy Sum

Collard Greens

Cucumber

Endive leaves

Galangal

Ginger Root

Kale

Lettuce, Butter

Lettuce, Iceberg

Lettuce, Red Coral

Lettuce, Rocket

Parsnip

Potato, unpeeled

Pumpkin, Japanese

Radish

Red Pepper (note contains capsaicin which can trigger symptoms for someone with IBS or heartburn)

Spring Onion and Scallion, Green Parts Only

Silverbeet

Squash, Pattypan

Swiss Chard

Tomato, Common

 

Canned Vegetables

Bamboo shoots, canned

Callaloo, tinned in brine

Olives, black, pitted

Olives, green, pitted

Seaweed, nori

 

Fruit

Banana, sugar (firm)

Carambola

Clementine

Grapes; black muscatel, red, ralli seedless, thompson

Guava, ripe

Mandarin, imperial

Orange, navel

Paw Paw

Prickly Pear

Plaintain, peeled

Rhubarb

Starfruit

Strawberry

 

Note that meats and oils are also free from FODMAPs (provided they don't have high FODMAP ingredients added).

 

Important: this list has been updated as of 8/13/18.   Please check the Monash app for updates, as the information on the app changes often and without notice! 

 

Click here for a downloadable, printable list of these FODMAP free foods!

 

 

 

 

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©2018 by Kate Watson RD · kate@katewatsonrd.com
Website content is provided for educational purposes only and is not intended to be diagnostic.