What Is the Low FODMAP Diet? Foods to Eat, Avoid + Easy Meal Plan

If you have IBS, you know how frustrating bloating, gas, and unpredictable digestion can be. The low FODMAP diet for IBS is one of the most research-backed ways to reduce symptoms and feel better fast. As a Monash-trained registered dietitian, I’ve helped hundreds of clients calm their gut and enjoy meals without the guesswork.

In this guide, you’ll learn:

What the low FODMAP diet is.
Which foods to eat and avoid on a low FODMAP diet.
How to start without feeling overwhelmed.
Plus, a simple sample meal plan to get you going.

And if you want a full 4-week low FODMAP meal plan with grocery lists and exact portions, I’ll show you how to get it at the end of this post!

Colorful overhead photo of low FODMAP diet foods.

Low FODMAP Diet for IBS: A Beginner-Friendly Guide

The low FODMAP diet for IBS is a short-term approach that removes certain carbohydrates that can be hard to digest.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. But don’t worry, you don’t need to memorize that! In simple terms, these are types of carbs and sugar alcohols that aren’t well absorbed in the gut.

When these foods aren’t properly digested, they can pull extra water into the intestines and ferment in the colon. This can lead to common IBS symptoms like bloating, gas, diarrhea, constipation, and abdominal pain.

The good news? The low FODMAP diet, developed by researchers at Monash University, has been shown to help relieve symptoms in up to 75% of people with IBS. (1)

If you’re newly diagnosed with IBS, be sure to check out my post: IBS 101. What to Eat + a Free IBS Diet Sheet.

Low FODMAP Foods: What Can You Eat and What To Avoid

Mason jar salad with lentils, tomato, lettuce, tofu, and pumpkin seeds.

Although a low-FODMAPS diet may seem restrictive at first, there is still a wide variety of low-FODMAPS foods from all food groups that you can eat.

Low-FODMAP foods (short List)

Fruit: Most berries, citrus fruit & melon, grapes, kiwi
Vegetables: Bell peppers, cabbage, carrots, cucumber, leafy greens, lettuce, potatoes, tomatoes
Grains: Corn, oats, quinoa, rice
Nuts/Seeds: Almonds, chia seeds, pecans, pumpkin seeds, walnuts
Legumes: Peanuts, firm tofu, canned, rinsed, and drained garbanzo beans and lentils (small amounts)
Dairy: Hard cheeses, lactose-free versions of milk, yogurt, & cottage cheese
Herbs & Spices: Almost all. (Spice It Up! 70+ Ways to Flavor Your Low FODMAP Diet)
Eggs/Fish/Meat/Oils: All since FODMAPs are only found in carbohydrate-containing foods.

High-fodmap foods (short list)

Fruit. Apples, peaches, cherries, garlic, onions, peaches, pears, watermelon.
Vegetables. Brussels sprouts, cauliflower, garlic, mushrooms, onion
Grains. Wheat, rye, barley
Legumes. Most beans and legumes, especially in larger amounts.
Nuts. Cashews and pistachio nuts.
Dairy. Milk, ice cream, yogurt, cottage cheese.
Sweeteners. Agave, honey.

Low FODMAP Foods	High FODMAP Foods
Blueberries, Kiwi, oranges,	Apples, mango, watermelon
Arugula, carrots, green beans	Cauliflower, garlic, onions
Corn, oats, rice	Wheat, rye, barley
Almonds, pecans, walnuts	Cashews, pistachio nuts
Lactose-free dairy, hard cheese	Regular dairy, soft cheese

Tip! If you’ve visited other websites and noticed a discrepancy between high- and low-FODMAP food lists, this is likely because foods are continually being tested and updated for their FODMAP content. For the most complete and up-to-date list, I highly recommend The Monash University Low FODMAP Diet App. And, if you already have the app, make sure to update it regularly.

3 Phases of the low FODMAP diet

1. Elimination Phase

In this phase, you temporarily remove high FODMAP foods to calm your gut and reduce symptoms.

Typically lasts 2–6 weeks (most people follow it for about 4 weeks)
Focus is on symptom relief, not long-term restriction

Eliminates high FODMAP foods.

2. Reintroduction Phase

Next, you begin testing high FODMAP foods one at a time to see what your body tolerates.

Usually takes about 6 weeks to complete properly
This is often the hardest phase, but also the most important

If you rush this step, it can be difficult to identify your personal triggers. Working with a Monash-trained dietitian can be especially helpful here, even if you completed the elimination phase on your own.

3. Personalization Phase

This is where you build your long-term, sustainable way of eating.

Add back as many high FODMAP foods as you can tolerate
Focus on minimizing symptoms while maximizing variety
Aim to include a wide range of plant foods for optimal gut health

This is my favorite phase to work on with clients—we move beyond restriction and focus on creating a flexible, enjoyable way of eating that supports long-term gut health.

Sample 3 Day Low FODMAP Meal Plan

Enjoy this nourishing 3-day low FODMAP meal plan featuring a variety of foods, healthy proteins, and even chocolate!

DAY 1

Breakfast: Chia Pudding with Blueberries (see low FODMAP recipe notes)
Lunch: Salad with arugula, carrots, red bell peppers (1/2 cup or less), diced chicken, pine nuts, oil, and vinegar
Dinner: Brown rice pasta with ground turkey & low FODMAP marinara, 1/2 cup broccoli,
Snack/Treat: No-Bake Chocolate Brownie Bites

DAY 2

Breakfast: Corn tortillas w/ scrambled eggs, cheddar cheese, low FODMAP salsa
Lunch: Kale Soup with Basmati Rice & Pumpkin Seed Pesto, tangerine
Dinner: Strawberry Arugula Salad with chicken or protein of choice
Snack/Treat: Walnuts + dark chocolate chips

DAY 3

Breakfast: Low FODMAP Smoothie with protein powder(see recipe notes)
Lunch: Low FODMAP Salad with Chicken & Maple Dijon
Dinner: Grilled or pan-seared salmon, brown rice, low FODMAP Kale Salad
Snack/Treat: Low FODMAP PB, Oat, Chia, Chocolate Chip Cookies

Loved this 3-day plan? Take the guesswork out of what to eat next. 👉 Get my 4-week Low FODMAP meal plans with done-for-you menus, grocery lists, and step-by-step guidance. Or, explore my low FODMAP recipe book for even more gut-friendly meals you’ll actually enjoy.

Why Most People Struggle with the Low FODMAP Diet

While the low FODMAP diet can be incredibly effective, many people find it confusing or overwhelming to follow on their own.

Here are some of the most common challenges:

It feels too restrictive. Many people cut out more foods than necessary and aren’t sure what they can eat.
There’s no clear plan. Without a structured approach, it’s easy to feel stuck or give up early.
Food lists can be confusing. Portion sizes matter, and not all “healthy” foods are low FODMAP.
The reintroduction phase is tricky. Testing foods the right way takes time and guidance.

The good news? You don’t have to figure it all out on your own.

That’s exactly why I created The Ultimate Low FODMAP Solution for IBS—to give you a simple, step-by-step plan that takes the guesswork out of what to eat. It includes done-for-you meal plans, grocery lists, and guidance for each phase of the diet so you can feel confident and get results faster.

👉 Get The Low FODMAP Solution for IBS

Low FODMAP Diet FAQ’s

This is a common question. Although wheat, rye, and barley (gluten containing grains) are taken out during the elimination phase diet, this because they are high in fructans, a carbohydrate, as opposed to gluten, which is a protein.

Suppose you haven’t been diagnosed with celiac disease or don’t have gluten sensitivity. In that case, you may still be able to consume other gluten-containing foods during the elimination phase, including soy sauce and regular (not labeled gluten-free or certified gluten-free) oats.

Additionally, when you start the reintroduction/challenge phase of the diet, you may find you can tolerate wheat or small amounts of wheat, barley, rye, and other grains with fructans in them, but only if you do not need to be on a strict, life long, gluten-free diet.

Most people start feeling a little better on a low FODMAP diet within two weeks, but some take longer. In general, you should expect to see significant symptom relief on a low FODMAP diet within 4-6 weeks.

No. You shouldn’t follow a strict low FODMAP diet long-term. In general, you should start reintroducing higher FODMAP foods after 4-6 weeks on the elimination phase of the Low FODMAP Diet.

Because many high FODMAP foods are rich in dietary fiber and prebiotics that support good bacteria in the gut and a healthy gut microbiome, you’ll want to resume eating as many of these foods as possible. In addition, although a well-planned low FODMAP diet supports overall health, nutritional deficiencies can occur if the diet is followed long-term.

Because of this, your long-term goal should be to add back in as many higher FODMAP foods as tolerated. And, because your quality of life is equally important, you should be able to enjoy many of your favorite foods again, albeit perhaps in smaller amounts.

If you’ve tried following a strict low FODMAP diet for at least 4-6 weeks and haven’t noticed any improvement, there are other steps you can take to get better.

First, make sure you have implemented these general IBS Diet and Nutrition Tips.

Next, while this post doesn’t serve as medical advice, there are some common reasons you might not be getting better on a strict low FODMAP diet. These medical conditions include celiac disease, inflammatory bowel disease, endometriosis, SIBO, sucrase-isomaltase deficiency, histamine intolerance, other food sensitivities, and more.

Low FODMAP Diet: Key Takeaways

The low FODMAP diet helps reduce IBS symptoms like bloating, diarrhea, pain, and gas.
It works by temporarily limiting certain hard-to-digest carbohydrates.
The diet has 3 phases: elimination, reintroduction, and personalization.
Most people see improvement within 2–6 weeks.
It is not meant to be followed long-term.

Work with Me

I would LOVE to work with you, no matter which stage of the FODMAP diet you’re on! And because I realize everyone is at a different place with their health, I offer a couple of ways we can work together.

Low FODMAP Diet Troubleshooting Session: Feeling stuck, confused, or overwhelmed on the low FODMAP diet? You’re not alone, and you don’t have to figure it out by yourself. This 30-minute phone or video consultation is designed to help you get clear answers, fast! Learn more & book your session here.
Individual Nutrition Coaching: Need more help with the low FODMAP diet, or have multiple health conditions? My nutrition coaching sessions and packages are customized specifically to your needs. Learn more & book your initial nutrition coaching session here.

What Is the Low FODMAP Diet? Foods to Eat, Avoid + Easy Meal Plan

Low FODMAP Diet for IBS: A Beginner-Friendly Guide