Fruits and vegetables are two of the worst offenders when it comes to IBS triggers. Most of them are loaded with a medley of FODMAPS that cause all kinds of IBS symptoms, from bloating and constipation to diarrhea and stomach cramps. But notĀ all fruits and veggies have nasty side effects for IBS sufferers. The produce in this post are all low FODMAP vegetables and fruits you can safely eat without any painful consequences. So get cooking!
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The Happy Healthy Motivated Low FODMAP Foods Series
This is part 1 of the Happy Healthy Motivated low FODMAP foods series. If you're interested in following a low FODMAP diet, check out the other posts in this series:
- Part 1 - Low FODMAP Foods: Fruits and Veggies
- Part 2 - Low FODMAP Foods: Cereals, Flours, Grains and Seeds
- Part 3 - Low FODMAP Foods: Proteins, Dairy & Dairy Alternatives
- Part 4 - Low FODMAP Foods: Snacks, Nuts & Drinks
- Part 5 - Low FODMAP Foods: Sauces, Dips + Spreads
When I found out how many fruits and vegetables were high in FODMAPs, I was beyond devastated. I'd always thought of myself as a really healthy person and ate a huge variety of nutritious fruits and veggies every day. But I quickly learned that being on a low FODMAP diet doesn't mean you have to avoid healthy foods. There are still plenty of good-for-you fruits and veggies you can eat. You've just got to be selective about which ones you eat and how much of them you eat. A small ask for a symptom-free life, right?
What to do with the low FODMAP vegetables and fruits list
This low FODMAP foods list will seriously change your life! You can print it off and:
- Take it to the grocery store with you as a shopping list
- Stick it onto your fridge as a reference when cooking
- Use it to cross-check for low FODMAP recipes
- Give a copy to anyone who's cooking for you so you don't end up with a lettuce leaf and an apology for dinner
If course, you don't have to print it off. (Have you checked the price of printer ink recently?!) You can also take a screenshot of it on your smartphone and save it there so it's always handy!
The ultimate low FODMAP vegetables and fruits list
For even more low FODMAP foods, sign up for my newsletter. As soon as you do, I'll email you the ultimate low FODMAP foods guide with 200 IBS-friendly foods and their safe-to-eat quantities! I'll email it in the form of an organized PDF which you can save to your computer, tablet or smartphone. You'll also get one email each week with IBS advice and a simple, healthy low FODMAP recipe. Sign up now!
Low FODMAP fruits
- Avocado (ā medium)
- Banana (1 medium)
- Blueberries (20)
- Breadfruit (Ā½ medium)
- Cantaloupe (Ā½ cup)
- Clementine (1 medium)
- Coconut (Ā½ cup)
- Dragon fruit (1 medium)
- Durian (2 segments)
- Grapes (1 cup)
- Guava (1 medium)
- Honeydew melon (Ā½ cup)
- Kiwi (2 small)
- Kumquats (4 pieces)
- Lemon (1 medium)
- Lime (1 medium)
- Longan (15 medium)
- Mandarin (1 medium)
- Mangosteen (1 medium)
- Orange (1 medium)
- Passion fruit (1 medium)
- Paw paw (1 cup)
- Pineapple (1 cup)
- Plantain (1 medium)
- Pomegranate (Ā¼ cup seeds)
- Prickly pear (1 medium)
- Rambutan (2 medium)
- Raspberries (10 medium)
- Starfruit (1 medium)
- Strawberries (10 medium)
- Rhubarb (1 cup)
- Tamarind (4 pieces)
Low FODMAP vegetables
- Alfalfa (unlimited)
- Artichoke hearts, canned (ā cup)
- Arugula / Rocket (unlimited)
- Asian greens (unlimited)
- Bamboo shoots (unlimited
- Beansprouts (unlimited)
- Beetroot (2 medium slices)
- Bell peppers (Ā½ cup)
- Broccoli (Ā½ cup)
- Brussels sprouts (2 sprouts) [I know, I know. It's hardly even worth it, right?]
- Button mushrooms, canned (Ā½ cup)
- Cabbage, excluding savoy (1 cup)
- Carrots (1 medium)
- Celery (5cm stalk)
- Celeriac (Ā½ medium piece)
- Chard (1 cup)
- Cherry tomatoes (4 medium)
- Chicory leaves (Ā½ cup)
- Chilies (1 medium)
- Collard greens (unlimited)
- Cucumber (Ā½ cup)
- Edamame (1 cup)
- Eggplant (Ā½ cup)
- Endive (4 leaves)
- Fennel (Ā½ cup)
- Galangal (2 inch piece)
- Ginger (1 teaspoon)
- Green beans (12 medium)
- Kale (unlimited)
- Leek leaves (Ā½ cup)
- Lettuce (1 cup)
- Nori (2 sheets)
- Okra (6 medium)
- Olives (15 small)
- Parsnips (Ā½ cup)
- Pickles in vinegar (5 pieces)
- Potato (unlimited)
- Pumpkin (Ā½ cup)
- Radish (2 medium)
- Red sauerkraut (Ā½ cup)
- Roma tomatoes (1 medium)
- Spring onions (unlimited green leaves only)
- Snow peas (5 pods)
- Spinach (1 cup)
- Sundried tomatoes (2 pieces)
- Sweet potato (Ā½ cup)
- Sweet corn (Ā½ cob)
- Tomatoes, regular (unlimited)
- Turnip (1 cup)
- Water chestnuts (Ā½ cup)
- White sauerkraut (1 tablespoon)
- Yam (1 cup)
- Yellow squash (1 cup)
- Zucchini (Ā½ cup)
Disclaimer
I'm only one human being working alone. So it goes without saying that I didn't create this entire list myself. (Even though I'd love to say I did!) I adapted it from DietVsDisease who based their low FODMAP foods list on the Monash University low FODMAP diet app.
I also want to reiterate that I'm not a dietitian, nutritionist, doctor or anything else like that. I'm simply one IBS sufferer trying to help other IBS sufferers out there with this low FODMAP foods list. As I'm sure you're plenty aware, we're all different and react differently to different foods. For example, Monash University claims Ā½ a cup of sweet potato is safe and low FODMAP. My digestive system definitely thinks otherwise and spirals into unadulterated agony at just one nibble of sweet potato, never mind a Ā½ cup!
What I'm trying to say is you know what's best for you. This low FODMAP foods list is super helpful, but you should use it as a guide - not gospel. If you know you can't handle certain foods, avoid them. Don't just eat them and suffer the consequences because my list says they're low FODMAP.
Agness of Run Agness Run
This foods list is truly helpful and practical. I will definitely pin your post for later and use it more often as a guide!
Nicola
Thanks so much, Agness! Super happy you found it useful š