FODMAP Diet and Food List

The Low FODMAP Diet is typically used to alleviate symptoms of IBS (irritable bowel syndrome) and similar gastrointestinal disorders. The diet focuses on foods that may be poorly absorbed by some.

What does FODMAP stand for?

  • Fermentable
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • And
  • Polyols

We will be taking the standard Paleo Food list we’ve created and showcasing what is and isn’t okay on a Low FODMAP Diet. Note: we believe the foods found in a standard / agreed to Paleo diet is always a good starting point in trying to understand what foods are best for us to consume (in our day).

In this post you’ll see ALL foods that are good / bad on a Paleo Diet. The red highlighted words represent those foods that should be avoided on a Low FODMAP Diet. 

Avoid These Foods

Low FODMAP From the Animal (All Varieties)

  • Grass-fed and Finished
  • Forage Fed
  • Wild Harvested
  • Wild Caught
  • Trapped
  • Eggs
  • Grass-fed Gelatin
  • Grass-fed Collagen
  • Grass-fed Broth
  • Grass-fed Ghee

Low FODMAP Healthy Fats

  • Avocado Oil
  • Avocados
  • Butter
  • Clarified Butter (ghee)
  • Coconut flesh
  • Coconut Milk
  • Coconut Oil
  • Duck Fat
  • Lamb Fat
  • Lard
  • Macadamia oil
  • Mackerel
  • Nut Butters
  • Olive Oil
  • Palm Shortening
  • Red Palm Oil
  • Salmon
  • Sardines
  • Tallow
  • Veal Fat
  • Walnut Oil

High FODMAP Vegetables

High FODMAP Veggies Listed

Items NOT highlighted are a-okay on a Low FODMAP Diet.

  • Acorn Squash
  • Artichokes
  • Arugula
  • Asparagus
  • Avocados
  • Beet Top
  • Beets
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Buttercup Squash
  • Butternut Squash
  • Cabbage
  • Carrots
  • Cassava
  • Cauliflower
  • Celery
  • Chicory
  • Collard Greens
  • Cucumber
  • Dandelion
  • Eggplant
  • Endive
  • Garlic
  • Green Onion
  • Jerusalem Artichokes
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mustard Greens
  • Okra
  • Onions
  • Parsnips
  • Pumpkin
  • Radicchio
  • Radish
  • Rapini
  • Rutabaga
  • Seaweeds
  • Spaghetti Squash
  • Spinach
  • Sweet Potatoes
  • Swiss Chard
  • Tomatoes
  • Turnip Greens
  • Turnips
  • Watercress
  • Yams
  • Yellow Crookneck Squash
  • Yellow Summer Squash
  • Zucchini

High FODMAP Nuts & Seeds

High FODMAP Nuts Listed

Items NOT highlighted are a-okay on a Low FODMAP Diet.

  • Almonds (more than 10)
  • Brazil Nuts
  • Cashews
  • Chestnuts
  • Chia seeds
  • Flax Seeds
  • Hazelnuts (more than 10)
  • Macadamia Nuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds (pepitas)
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts

High FODMAP Fruits

High FODMAP Fruits Listed

Items NOT highlighted are a-okay on a Low FODMAP Diet. Practice moderation with fruits on a Low FODMAP Diet.

  • Apples
  • Apricot
  • Avocado
  • Bananas (fresh and firm)
  • Blackberry
  • Blueberry
  • Cantaloupe
  • Cherries
  • Coconut
  • Cranberry
  • Dates
  • Figs
  • Grapefruit
  • Grapes
  • Honeydew melon
  • Kiwi
  • Lemon
  • Lime
  • Lychee
  • Mango
  • Nectarines
  • Olives
  • Oranges
  • Papaya
  • Passion Fruit
  • Peaches
  • Pears
  • Persimmon
  • Pineapple
  • Plantains
  • Plums
  • Pomegranates
  • Raspberry
  • Strawberry
  • Tangerine
  • Watermelon

Mushrooms are High FODMAP

  • Button Mushroom
  • Chanterelle
  • Crimini
  • Morel
  • Oyster Mushroom
  • Porcini
  • Portabello
  • Shiitake

Spices and Herbs

Items NOT highlighted are a-okay on a Low FODMAP Diet.

  • Basil
  • Bay Leaves
  • Black Pepper
  • Cayenne Pepper
  • Chilies
  • Chives
  • Cinnamon
  • Cloves
  • Coriander
  • Cumin
  • Dill
  • Fennel Seeds
  • Garlic
  • Ginger
  • Horseradish
  • Hot Peppers
  • Lavender
  • Mint
  • Mustard Seeds
  • Nutmeg
  • Onions
  • Oregano
  • Paprika
  • Parsley
  • Rosemary
  • Sage
  • Star Anise
  • Tarragon
  • Thyme
  • Turmeric
  • Vanilla

Sweeteners

Items NOT highlighted are a-okay on a Low FODMAP Diet.

  • Honey
  • Stevia
  • Maple Syrup
  • Coconut Sugar
  • Coconut Sap
  • Coconut Nectar
  • Date Sugar
  • Fruit Juice
  • Birch Xylitol
  • Monk Fruit -unkown
  • Erythritolcoccoco

Flours

Items NOT highlighted are a-okay on a Low FODMAP Diet.

  • All Nut Flours – Almond
  • Sweet Potato Flour
  • Coconut Flour
  • Tapioca Flour
  • Arrowroot Flour
  • Cassava Flour
  • Tigernut Flour

Fermented Foods Not Okay on Low FODMAP Diet

  • Apple Cider Vinegar
  • Distilled Vinegar
  • Sauerkraut
  • Kimchi
  • Kombucha
  • Coconut Kefirs
  • Coconut Yogurt
  • Nut Based Yogurts
  • Drinking Vinegars

Miscellaneous (most likely in products)

  • Sunflower Lecithin
  • Baking Soda
  • Egg-Derived Lecithin
  • Gum Arabic
  • Xanthan Gum (depends on source)
  • Mastic Gum Lactic Acid
  • Citric Acid (depends on source)
  • Ascorbic Acid (depends on source)
  • Coffee
  • Tea
  • Psyllium Husk

What’s NOT included in a Paleo Diet?

Sometimes the bigger question is “What foods are NOT okay on the Paleo diet?” Items highlighted represent foods that are NOT okay on a Low FODMAP Diet as well.

No Grains on Paleo / Low FODMAP Diets

  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur
  • Corn
  • Hominy
  • Kamut
  • Oats
  • Quinoa
  • Rice
  • Rye
  • Sorghum
  • Spelt
  • Teff
  • Triticale
  • Wheat
  • Wheat Berries

No Legumes on a Low FODMAP Diet (Paleo too)

  • Beans
  • Lentils
  • Peanuts
  • Peas
  • Soy and Soy derivatives
  • Tempeh

Dairy-Free FODMAP

  • Caseinates
  • Cheeses
  • Cream
  • Evaporated Milk
  • Milk
  • Milk Derivatives
  • Yogurts

 AVOID These Ingredients

These aren’t ALL particularly considered High FODMAP foods but you should avoid them all regardless.

  • Acesulfame Potassium
  • Alcohol Sugars with the exception of naturally-derived alcohol sugars
  • Artificial and natural esters
  • Aspartame
  • BHA and BHT
  • Caramel
  • Citric Acid e330
  • Coloring Derived from coal
  • Corn Syrups
  • Cyclamates
  • Essences
  • FD&C Blue No. 1
  • FD&C Blue No. 2
  • FD&C Green No. 3
  • FD&C Red No. 40
  • FD&C Yellow No. 5
  • FD&C Yellow No. 6
  • Glutamates
  • Guanylates
  • Hexamine
  • Inosinates
  • Neotame
  • Flavors created in a laboratory by blending either “natural” chemicals or “synthetic” chemicals to create flavorings
  • Petroleum
  • Potassium Acesulphame
  • Potassium Ferrocyanide
  • Propionic Acid and Propionates
  • Refined Sugars
  • Sodium Ethyl Para Hydroxybenzoate
  • Tar
  • Tartrazine
  • TBHQ
  • Tetramine

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