Eat This, Not That

High-FODMAP foods & what to enjoy instead

HIGH-FODMAP FOODS LOW-FODMAP FOODS

DAIRY

Milk: Other Dairy: Lactose-free milk: Other dairy:

• Coconut milk • Ice cream • Almond milk • Coconut yogurt
• Cow milk • Soft and fresh • Hemp milk • Cottage cheese
• Goat milk cheeses • Rice milk • Gelato
• Sheep milk • Yogurt: regular, • Sorbet
low-fat, and frozen
• Soy milk • Hard cheeses

FRUITS

• Apples • Banana • Lime

• Apricot • Blueberry • Mandarin orange
• Blackberries • Cantaloupe • Orange
• Cherries • Durian • Papaya
• Dates • Grapes • Pineapple
• Mango • Honeydew melon • Raspberry
• Pear • Kiwifruit • Strawberry
• Watermelon • Lemon

GRAINS AND BREADS

• Barley • Corn tortillas/chips • Popcorn

• Rye • Grits • Quinoa
• Wheat • Gluten-free pastas • Rice
• Oatmeal • Sourdough bread
• Potato
 Eat This, Not That
High-FODMAP foods & what to enjoy instead

HIGH-FODMAP FOODS LOW-FODMAP FOODS

NUTS, LEGUMES, AND PROTEINS

• Most beans and • Most processed • Beef • Turkey

legumes, including meats • Chicken • Tempeh
black bean,
chickpea, lentil, and • Fish • Tofu (firm)
red kidney bean • Pork
• Some beans,
including edamame
and canned
chickpeas (rinsed)

BEVERAGES, SWEETENERS, AND ADDITIVES

• Rum • Some teas, including • Beer • Some sweeteners,

• Sodas and juices chamomile, oolong, • Coffee including glucose,
containing high fennel, and chai sucrose, and other
• Honey substitutes, artificial sweeteners
fructose including golden not ending in “-ol”
• Some sweeteners, syrup and maple
including isomalt, syrup • Some teas
maltitol, mannitol, • Soft drinks • Spirits
sorbitol, xylitol, and sweetened with • Water
other sweeteners sucrose
ending in “-ol” • Wine (most)

VEGETABLES

• Artichoke • Leeks • Bamboo shoot • Lettuce

• Asparagus • Mushrooms (button, • Bok choy • Mushrooms (oyster)
• Brussels sprout portabella) • Carrots • Olives
• Cabbage • Onion • Chives • Parsnip
• Cauliflower • Shallots • Cucumber • Pumpkin
• Fennel • Sugar snap peas • Eggplant • Radish
• Garlic • Green bean • Spinach
• Kale • Tomato