FODMAP Diet Plan (With Printable Food List)

FODMAP Diet Plan

Some individuals develop intestinal problems after ingesting certain foods.

The foods that mostly cause intestinal issues such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), are short-chain carbohydrates or sugars referred to as a FODMAP diet.

FODMAP, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, is a food absorbed poorly by the small intestines.

The most common symptoms some people experience after a FODMAP diet include diarrhea, constipation, cramping, gas, flatulence, and bloating.

One of the best remedies to combat IBS or SIBO is eating a low FODMAP diet.

What is a Low FODMAP Diet?

FODMAP Diet Plan

FODMAP Diet Plan – What is a Low FODMAP Diet?

Determining the foods causing your ingestion issues is challenging, but you can start with a low carbohydrate sugar diet (low FODMAP diet).

A low FODMAP diet is a restrictive eating plan you follow for a short time until you no longer have intestinal problems.

It is important to note that the diet eliminates many food types from your diet, so you should talk to a physician before getting into the program.

A Low FODMAP diet follows a three-elimination process.

  • First, you stop eating high FODMAP foods.
  • Next, you slowly introduce them to your diet plan to determine the ones causing intestinal problems.
  • Once you identify the foods causing the problems, you can avoid or limit them while enjoying everything else without any worries.

Low FODMAP Diet Plan

According to John Hopkins Wellness and Health, you should not exceed two to three weeks with the food elimination diet.

Every three days after starting the low FODMAP diet, you can gradually reintroduce high FODMAP meals into your diet.

That means you add one high FODMAP meal at a time, determine if it causes any symptoms and if it does, limit it for the long term.

If you want to keep better track of the foods causing you IBS or SIBO, use a food and symptom diary to note every food and its effects. You should note a few things before drawing up your diet plan.

  • Shopping

Check the ingredients of all the food items when you go shopping. Leave behind any foods with ingredients that contain high FODMAP (check our list of the foods to avoid below).

  • After shopping

You may need to get rid of all the old food in your pantry or fridge that contains all the ingredients that are causing you problems.

Restock with your new low FODMAP food items. Work out your diet plan in advance to ease the process.


Your low FODMAP breakfast diet plan should include the following food items.

  • Gluten-free porridge
  • Banana quinoa
  • Peanut butter with gluten-free bread
  • Rice crispies with oat or chocolate milk
  • Baked turkey bacon and egg cups with low-fat cheese
  • Low sugar and vegetable smoothies
  • Blueberry pancakes


FODMAP Diet Plan

FODMAP Diet Plan – Lunches

Lunch is the most challenging meal to figure out when you are on a low FODMAP diet.

The following food items are low in FODMAP, and they will make great meals without you having to worry about any intestinal problems.

Whatever you prepare, leave garlic and onion in your recipe.

  • Chicken nuggets
  • Vegetable salads topped with FODMAP friendly mayo
  • Turkey burger
  • FODMAP-friendly tacos
  • Nachos-FODMAP-friendly
  • Quinoa chicken wraps
  • Taco-stuffed peppers
  • Chicken pesto pizza
  • Macaroni and cheese-FODMAP friendly
  • Low FODMAP tuna salad
  • Low FODMAP grilled cheese
  • Low FODMAP chicken fingers
  • Gluten-free sandwiches


FODMAP Diet Plan

FODMAP Diet Plan – Dinners

Dinner is another important meal, and Going on a low FODMAP diet does not deter you from enjoying a variety of unique recipes. Below are some suggestions to make your low FODMAP dinner exciting for the entire family.

  • Peanut Butter Coconut Chicken
  • Chicken Star Noodle Soup
  • Bacon Kale with Sweet Potato Hash
  • Barbeque Smoked Rosemary Chicken
  • Chive Pesto with Shrimp
  • Low FODMAP Chili with Pumpkin and Sausage
  • Maple Sesame Chicken with Brown Rice
  • Pork Loin with Herb Rice Stuffing
  • Risotto
  • Sardine Spaghetti with a Tomato Caper Sauce
  • Spaghetti Bolognese

Besides water, you can also enjoy the occasional beer and wine with your dinner. You can also indulge in other soft drinks if you take them sparingly.

Low FODMAP Diet Plan Food List

Low FODMAP FruitsLow FODMAP VegetablesLow FODMAP Proteins
       Grape       Zucchini       Fish and Seafood
       Passion fruit       Artichoke       Turkey
       Boysenberry       Bamboo shoots       Chicken
       Cantaloupe       Beat shoots       Lean Beef
       Cranberry       Alfalfa       Lean Pork
       Durian       Choy sum       Deviled Eggs
       Honeydew melon       CeleryLow FODMAP Buts and Seeds
       Pawpaw       Carrot       Walnuts
       Lemon       Bok Choy       Pine nuts
       Banana       Endive       Pecans
       Blueberry       Ginger       Peanuts
       Lime       Green beans       Macadamia nuts
       Mandarin       Pumpkin       Chestnuts
       Raspberry       Potato       Brazil nuts
       Rhubarb       ParsnipLow FODMAP Sugars and Sweeteners
       Rockmelon       Olives       Stevia
       Kiwi       Lettuces       Rice malt syrup
       Orange       Sweet potato       Pure maple syrup
       Star anise       Taro       Palm sugar
       Strawberry       Tomato       Invert sugar
Low FODMAP Dairy       Turnip       Glucose syrup
       Bert cheese       Red bell pepper       Dextrose
       Brie cheese       Silverbeet       Common table sugar
       Butter substitutes       Spinach       Coconut sugar
       Camel cheese       Summer squash (yellow)       Cane sugar
       Gelato       Yam       Brown sugar
       Ice-cream substitutesLow FODMAP Grains and Legumes       Beet sugar
       Lactose-free milk       Whole oatLow FODMAP Drinks
       Lactose-free yogurt       Oatmeal       Plain water
       Oat milk       Quinoa       Sparkling water
       Rice milk       Brown rice       Soda water
       Sorbet       Sorghum       Black, peppermint, green tea
       Soy milk without additives       Amaranth       Weak chai
       Buckwheat       Plain black coffee
       Corn tortillaNote that you should limit your tea or coffee intake to 1-3 cups a day.
       Corn popcorn       Banana, strawberry, blueberry, lime or peanut butter smoothie
       Corn polenta       Soft drinks
       Corn cob       Cranberry juice
       millet       Cordial made from low FODMAP fruits
       Non-fortified wine
       Spirits except for liqueur and rum

High FODMAP Foods to Avoid

If you have or are recovering from IBS, SIBO, or any other gastrointestinal problem, you should avoid the following foods.

  • Whole wheat and any products made from it, such as cereals or bread
  • Red kidney beans
  • Split peas
  • Baked beans
  • Soft cheeses
  • Whole Milk
  • Yogurt
  • Processed or marinated Meat with garlic or onion
  • Cashews
  • Pistachios
  • Honey
  • High fructose corn syrup
  • Watermelon
  • Plums
  • Pears
  • Peaches
  • Mangoes
  • Figs
  • Cherries
  • Blackberries
  • Apples
  • Spring onion
  • Snow peas
  • Onion
  • Mushrooms
  • Leek
  • Garlic
  • Cauliflower
  • Artichoke

Check out our downloaded list of all the foods you can eat and/or limit for your low FODMAP diet plan.

Final Words

If you look at the above food list for a low FODMAP diet plan, you will notice that foods rich in carbs and fat are not ideal for IBS or SIBO.

The dietary plan helps with the digestive system and other gastrointestinal issues.

Before you go into a low FODMAP diet plan, you should seek advice from a medical practitioner or a nutritionist.


Low FODMAP Food List
Low FODMAP FruitsLow FODMAP VegetablesLow FODMAP Proteins
GrapeZucchiniFish and Seafood
Passion fruitArtichokeTurkey
BoysenberryBamboo shootsChicken
CantaloupeBeat shootsLean Beef
CranberryAlfalfaLean Pork
DurianChoy sumDeviled Eggs
Honeydew melonCeleryLow FODMAP Nuts and Seeds
LemonBok ChoyPine nuts
LimeGreen beansMacadamia nuts
RaspberryPotatoBrazil nuts
KiwiLettucesLow FODMAP Sugars
OrangeSweet potatoStevia
Star aniseTaroRice malt syrup
StrawberryTomatoPure maple syrup
Low FODMAP DairyTurnipPalm sugar
Bert cheeseRed bell pepperInvert sugar
Brie cheeseSilver beetGlucose syrup
Butter substitutesSpinachDextrose
Camel cheeseSummer squash (yellow)Common table sugar
GelatoYamCoconut sugar
Ice-cream substitutesLow FODMAP Grains & LegumesCane sugar
Lactose free milkWhole oatBrown sugar
Lactose free yoghurtOatmealBeet sugar
Oat milkQuinoaLow FODMAP Drinks
Rice milkBrown ricePlain water
SorbetSorghumSparkling water
Soy milk without additivesAmaranthSoda water
Whole oatBlack, peppermint, green tea
BuckwheatWeak chai
Corn tortillaPlain balck coffee
Corn popcornNote that you should limit your .
Corn polentatea or coffee intake to 1-3
Corn cob cups a day
milletBanana, strawberry, blueberry,
lime or peanut butter smoothie
Soft drinks
Cranberry juice
Cordial made from low fodmap fruits
Non-forified wine
Spirits except for liqueur and rum
High FODMAP Foods to Avoid
Whole wheat WatermelonSpring onion
Baked beansPlumsSnow peas
Soft cheesesPearsOnion
Whole MilkPeachesMushrooms
High fructose corn syrupApplesArtichoke

See Also

Pancreatitis Diet Food List

Anti Inflammatory Diet Food List PDF

Carnivore Diet Food List

Foods That Burn Belly Fat

Low Fat Bland Diet Menu

800 Calorie Diet Plan

3000 Calorie Meal Plan

500 Calorie Meal Plan