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Low FODMAP Diet → Food List

by Georgia Ede
Published: Last Updated on

What is the Low Fodmap diet and what is it used for?

The Low Fodmap diet is used as a therapeutic tool in specific cases of stomach or gastrointestinal ailments, diseases of the intestinal tract such as irritable bowel syndrome or pathologies such as gas.

For some years now, a scientific consensus has been reached in which it is stated that it is useful to improve the condition of patients with diseases such as ulcerative colitis , Crohn’s disease, irritable bowel syndrome or other symptoms of the intestinal tract in the cases in which the most common food allergies or intolerances, such as gas, have been ruled out .

It is basically based on eliminating these components from our diet , fodmaps, but … what are fodmaps? you will ask yourself. Below we explain in depth how and why this diet is carried out. Don’t miss out, we start at the beginning.

What are FODMAPs?

Well, fodmaps are short-chain , fermented carbohydrates and related alcohols that are difficult to assimilate in the small intestine. We find them in a multitude of foods, which we will explain below, but what does it get its name from? Well, the answer is that its name comes from the acronym for (Fermentables, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols).

Basically responds to the same acronyms in Castilian, that is to say; ferments, oligosaccharides, disaccharides, monosaccharides and polyols).

Now we must know what foods contain these elements, within which we also find galactans, fructans, lactose, fructose, and sugars from alcohol. Do not worry, we are going to explain everything to you in a simple way, but first of all you should know that these elements are difficult to digest, due to their poor absorption .

In what foods do we find the Fodmaps?

These elements can be found in this type of food:

  • Fructooligosaccharides : Wheat, rye, garlic and onion.
  • Polyols : Present in sweeteners such as sorbitol, xylitol, mannitol, maltitol, etc.
  • Galactooligosaccharides : Legumes.
  • Monosaccharides (Fructose): honey, syrup and certain fruits.
  • Disaccharides (Lactose): dairy.

Foods to avoid on a low fodmaps diet

The foods that we include in the following list must be avoided in the low Fodmaps diet, we must bear in mind that if we carry out a low Fodmaps diet as recommended, we must avoid all these foods in the test stage of exclusive withdrawal, later we will re-introduce the foods as indicated and we will observe the consequences and the impact of each of them on our body.

But at the beginning we should avoid them, trying only to consume the allowed foods, which we will offer you later.


To make a clearer relationship, we are going to classify foods into different categories:

  • Dairy products , derivatives and milk substitutes: Milk from cow, goat or sheep; its derivatives such as soft cheeses, cream, yogurts, butter, dairy desserts. Soy drink.
  • Vegetables and vegetables: Garlic, onion, broccoli, artichoke, cauliflower, asparagus, mushrooms, mushrooms, chicory (endive), sweet corn, red pepper, leek, cabbage, beet, fennel, fried tomato, etc.
  • Fruits : Avocado, figs, figs, plum (raisin and fresh), pear, apple, persimmon, cherry, date, raspberry, guava, lychee, peach, apricot, mango, melon, watermelon, nectarines, blackberries, fruit juices, fruits dried, canned fruits.
  • Legumes : Lentils, chickpeas, white beans, peas, broad beans, soybeans and their derived products.
  • Cereals : Wheat and rye, spelled, amaranth, brown rice, cereals and whole grain products.
  • Nuts : All dried fruits, almonds, hazelnuts, cashews and pistachios.
  • Meat products : Processed meat such as cold cuts, sausages, hamburgers, etc.
  • Sweeteners or sweeteners : Honey, corn syrup, agave syrup, fructose, sorbitol (E420), mannitol (E421), xylitol (E967), maltitol (E965), erythritol (E968), lactitol (E966), isolmaltulose (E953) and products without sugars or sweetened, as well as those known as light products.
  • Pre-cooked or industrial sauces such as mayonnaise, ketchup, barbecue sauce, mustards, etc.
  • Fiber supplements : Those known as (fructooligosaccharides, inulin, oligofructose, etc).
  • Other unhealthy foods : pastries, sweets, cookies, puddings, ice cream, sauces, dressings, marinades, etc). Neither alcoholic or carbonated, sweetened, energizing beverages etc. are allowed.

 List of allowed foods (COMPLETE)

After this list of foods that we should avoid, you will ask yourself, what can I eat? .

  • Fruits : Tangerine, pineapple, custard apple, kiwi, lemon, lime, clementine, cantaloupe melon, natural quince, banana, grapefruit, medlar, orange. And in quantities not exceeding 40 grams we can also eat blueberries, coconut, strawberries, pomegranates, figs, papaya, passion fruit and grapes.
  • Vegetables and vegetables : Brussels sprouts, endives, thistles, spinach, green beans, tomato, ginger, carrots, pumpkin, cucumber, turnip, and in quantities not exceeding 40 grams we can also eat: celery, chard, chicory, collard greens, zucchini , aubergine and green pepper, as well as olives.
  • Dairy : Dry and cured cheeses in small quantities. Mozarella, yoghurts and milk without sweetened, unsweetened lactose, without sugar. Vegetable drinks of rice, oatmeal, almond or hazelnut.
  • Meat products : Unprocessed meat and eggs always natural
  • Fish : Both raw white and blue, natural.
  • Cereals and tubers : Rice, oats, corn, quinoa, buckwheat, potato, tapioca, sorghum, millet, sweet potato and cassava. Bread (less than 40 gr).
  • Sweeteners or sweeteners : Sugar (in small quantities), aspartame (E951), cyclamate (E952), sucralose (E955), saccharin (E954), cocoa powder (in small quantities and pure chocolate with more than 70% cocoa.
  • Nuts and their oils : Walnut, macadamia nuts (in small quantities), olive, sunflower and vegetable oil such as coconut oil.

And what about fiber?

In the diet low in Fodmaps, fiber has a very determining role, and it is that it is intended to reduce its contribution as much as possible , for which we must avoid cereals and whole foods, but what about the fiber that comes from food? How can we know how much fiber we provide directly in fruits and vegetables?

The recommendation is based on not exceeding 5 grams of fiber daily .

Well, we can simply consume in a moderate way those foods with a significant fiber content, this does not imply eliminating them , but taking reasonable servings. Such as the following:

The following foods have around 3 grams of fiber:

  • Half a bowl of eggplant, or broccoli, a bowl of kale, half a bowl of green beans, or red pepper, a medium carrot, a banana, 20 grams of oatmeal, half a cup of blueberries, or strawberries. One slice of gluten-free bread, or two slices of spelled bread. A bowl of brown rice, 10/12 almonds, a handful of cooked chickpeas.

What about gluten, can I eat it?

Carrying out a low Fodmaps diet does not imply not taking gluten , it is not in itself because of the gluten that we decided to take gluten-free cereals, it is because of the presence of fructooligosaccharides, present in refined wheat flours; For this reason, we substitute wheat products for those without gluten, mainly bread and pasta.

How to carry out a diet low in Fodpamps?

Well, depending on the objective of the therapy, the diet generally seeks to detect if a lower consumption of fodmaps can improve our inflammation and our intestinal symptoms.

For this, it is recommended to start with a phase of total elimination of foods that contain fodmaps, this will allow us to observe if there is improvement and for this we must be radical, that is, we must do it to the letter, only consuming the allowed foods, in the amounts set for at least 6 weeks.

After some time, the specialist may decide to gradually and gradually re-introduce the foods that contain fodmaps to see the level of acceptance by the body, and thus we will observe to what extent our diet affects our state of health.

We always try to control our health, so the trend of our diet will always be a diet low in fodmaps .

We must bear in mind that it is convenient to put ourselves in the hands of a specialist who assesses our situation, symptoms and steps to follow in each of the stages of the low Fodmaps diet.

Low Fodmaps diet menu

Below we offer you a weekly model menu of the Low Fodmap diet, it is an indicative menu that we can alternate with the different foods allowed, it does not mean that we have to eat only this.


  • Breakfast: (Choose an option, we can alternate them according to the days)
  1. Lactose-free milk (200ml) + Toast of bread (60g) + olive oil.
  2. Tea (200ml) + Toast of bread (60g) + Serrano ham (40g).
  3. Tea (200ml) + Toast of bread (60g) + Fruit (150g).
  4. Lactose-free milk (200ml) + Oat flakes (30g) + Natural orange juice (200ml).
  • Mid-morning or snack: (Choose an option)
  1. Biscote toasted bread (2x10g) + natural light tuna (Small tin: 56g).
  2. Biscote toasted bread (2x10g) + Serrano ham (40g).
  3. Fruit (150g) + lactose-free / vegetable yogurt.
  4. Lactose-free milk (200ml) + 3 oatmeal cookies (lactose-free).
  5. Lactose-free / vegetable yogurt + Walnuts (30g) or almonds (25g).
  6. Lactose-free milk (200ml) + fruit (150g).


Food: Rice with vegetables: Rice (50g raw) + Pepper (50g) + Chives (20g) + Mushrooms (50g) + olive oil (10g). Chicken breast fillet (110g). Bread (30g). Fruit (150g).

Dinner: Scrambled eggs with mushrooms with prawns: Mushrooms (100g) + 1 egg (60g) + Prawns (60g). Olive oil (10g). Bread (30g). Fruit (150g).


Food: Lentils with vegetables: Lentils (60g raw) + chives (20g) + Carrot (20g). Grilled beef tenderloin (120g). Olive oil (8g). Bread (30g). Fruit (150g).

Dinner: Complete salad (Potato (80g) + Natural tomato (70g) + Mackerel (65g) + Chives (20g) + Sprouted soybean (20g)). Olive oil (8g)). Bread (30g). Fruit (150g).


Food: Green beans with arriero garlic: Beans (100g) + paprika + Prawns (60g). Sardines (150g). Olive oil (8g). Bread (30g). Fruit (150g).

Dinner: Grilled cuttlefish with vegetables: cuttlefish (150g) + zucchini (100g). Olive oil (10g). Bread (30g). Fruit (150g).


Food: Corn paste (60g raw) + Crushed tomato (30g). Grilled beef steak (120g). Bread (30g). Fruit (150g).

Dinner: Grilled hake with salad [Hake (150g) + lettuce (40g) + tomato (60g) + olive oil (10g)]. Bread (30g). Fruit (150g).


Food: Chickpeas with cod: Chickpeas (50g raw) + Cod (80g) + Spinach (100g). Salad (lettuce (40g) + tomato (60g). Olive oil (8g). Bread (30g). Fruit (150g).

Dinner: Sardines in batter: sardine (100g) + small egg (45g) + olive oil (8g). Bread (30g). Fruit (150g).


Food: Grilled vegetables: Eggplant (120g) + Pepper (70g) + Chives (50g). Beef steak (120g). Olive oil (8g). Bread (30g). Fruit (150g).

Dinner: Sole with salad: sole (800g) + lettuce (40g) + tomato (60g) + cucumber (70g). Olive oil (10g). Bread (30g). Lactose-free / vegetable yogurt (125g).


Food: Pumpkin puree: Pumpkin (120g) + Chives (20g) + Potato (50g) + Cucumber (40g). Grilled salmon (120g). Olive oil (10g). Bread (30g). Fruit (150g).

Dinner: Baked orange sea bass (120g) + potato (40g) + orange juice (75ml). Olive oil (10g). Bread (30g). Fruit (150g).

  • It is recommended to drink between 1.5 and 2.5 liters of water a day. We can use the usual seasonings in our kitchen, you should avoid fried or high-fat foods, always preferring to cook in the oven, steamed or grilled.
  • We must ensure 3 pieces of fruit daily, and at least two lactose-free dairy or vegetables.

Remember to put yourself in the hands of a specialist to assess the impact of your diet on the clinic of your pathology, start by restricting the intake of FODMAPs to 100% , and then establish a re-introduction of food slowly, and assessing its impact in your health.

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