FODMAP Elimination Diet: How to Start and What You Can Eat

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You’re probably reading this article because you suspect you have irritable bowel syndrome or your doctor suspects you have IBS.

The best way to start the FODMAP diet is to eat safe foods first for a few weeks to a couple months depending on when you start feeling better. Then you can slowly add one food at a time in small amounts to find out if you can tolerate them.

Here is a list of safe FODMAP foods:

  • Carrots
  • Cucumbers
  • Olives
  • Potatos
  • Zucchini
  • Green Bell Peppers


  • Bananas
  • Blueberries
  • Cantaloupe
  • Grapes
  • Honeydew
  • Kiwi
  • Lemon
  • Lime
  • Oranges
  • Pineapple


  • Beef
  • Chicken
  • Deli meat
  • Salmon
  • Tuna
  • Crab
  • Shrimp


  • Corn bread
  • Spelt sourdough bread
  • Rice
  • Rice crackers
  • Tortilla chips / corn chips
  • Seaweed
  • No gluten


  • Mayo
  • Mustard
  • Peanut butter
  • Decaf coffee


  • Butter
  • Brie
  • Cheddar
  • Fetta
  • Mozzarella
  • Parmesan
  • Swiss
  • Eggs
  • Almond milk
  • Soya milk made with soy protein
  • Rice milk
  • Tea without apple added
  • Green tea
  • Peppermint tea
  • Chocolates (three squares at the most)


  • Sorbet
  • Saccharine
  • Stevia
  • Sucrose


For two weeks: Water, peppermint tea ( 1 cup ) coffee with almond  milk 2 tablespoons cocoa powder) ( 1 cup)


Bananas, blueberries, cantaloupe, honeydew, kiwis, kumquats, pineapple, plantains, raspberries, strawberries, small portions of pomegranate (small amount), strawberry jam, marmalade (All natural -No added fructose for jams)


Bell peppers, carrots, cucumber, tomatoes, lettuce, olives, white potatoes, zucchini, spinach, two slices beets, olives, spinach, white potatoes,


Almond milk, parmesan, rice milk, cheddar, feta, canned coconut milk


Brown rice, popcorn, gluten free pastas, white rice




Beef, chicken, eggs, salmon, shrimp, tuna


Balsamic vinegar, (not a lot) dijon mustard, peanut butter, wasabe, butter, mayo, olive oil, sesaame oil, sunflower oil, vegetable oil


Brown sugar, confectioners’ sugar, dark chocolate, granulated sugar


Green tea decaf

*Remember, it’s important not to eat large portions of any of the above foods. It’s best to eat several small meals a day as opposed to eating large meals two to three times a day. Keep in mind you may also be lactose intolerant.

*Be cautious eating out as it’s important to avoid onions, garlic, and spicy foods.

*Be sure to see your doctor before starting any diet.

*The best resource for the FODMAP Diet is


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