Eating a balanced diet

It’s really important to eat a variety of foods in each category. Your plan should include a large portion of vegetables. Fruits, grains, and proteins should be smaller portions.

Reading labels

While you’re cutting out FODMAPs, it’s important to avoid all high FODMAP foods completely. To be sure you’re staying away from such foods, you’ll need to be able to look for hidden sources of FODMAPs by reading food labels.

Low FODMAP Recipes

To help you get started with the Low FODMAP diet, we have provided a list of recipes that only include low FODMAP ingredients.

Breakfast Recipes

Butternut Squash Scones with Pumpkin Seeds
PB Banana Raisin Oatmeal
Peanut Butter Banana Overnight Oats
Mini Chocolate Chip Pumpkin Muffins
Blender Oatmeal Blueberry Pancakes
Banana Bread Steel Cut Oatmeal

Lunch Recipes

Chicken Rice Soup with Turmeric
Greek Pasta Salad
Spinach Tempeh Salad
Basil Vinaigrette Dressing
Roasted Red Pepper Hummus
Greek Salad with Grilled Chicken
Super Food Salad
Roasted Chickpeas

Dinner Recipes

Mediterranean-style Stuffed Peppers
Asian Sesame Chicken Stir Fry
Quinoa Tabbouleh
Tofu Fried Rice
Ginger Sesame Salmon
Sautéed Kale and Red Peppers with Brown Rice
Spinach and Red Pepper Crustless Quiche
Lemon Rosemary Chicken Vegetable Skewers
Chicken Piccata
Parmesan Roasted Broccoli with Pine Nuts
Chicken Fajitas
Enchilada Spaghetti Squash

Snacks & Beverages

Maple Pecan Popcorn
Cookie In a Mug
5 Ingredient Banana Oat Cookie
Maple Cinnamon Granola
Zucchini Bread
Simple Overnight Oats
Vegan Banana Pineapple Smoothie
Energizing Coffee Smoothie
Berry Cacao Smoothie Bowl
Berry Almond Smoothie
Pineapple Colada Green Smoothie
Strawberry Banana Oatmeal Smoothie
PB Chocolate Milkshake

High FODMAP Foods

It’s hard to tell just by looking at a food whether it’s high in FODMAPs. Use this handy chart to help you figure out what FODMAPs are in each type of food.

FODMAP Tracking Worksheet

Ready to try the low FODMAP diet? The FODMAP tracker can be used to record foods that cause symptoms. Over time, you may be able to see a pattern, which can help you determine what foods to avoid.

Low FODMAP Foods

Click for a full list of low FODMAP foods. These foods are all low in FODMAPs, which makes them safe for you to eat.