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Practical food guide

Your low FODMAP food guide

What to eat, what to limit, and how to bring foods back. Start with simple swaps, then find what works for you.

Find food swaps ↓ See the 3 steps

Step 1 food guide

Find a simple food swap

Compare foods in the same group. These are examples, not “safe” or “forbidden” lists. Always check tested serving sizes: portion, ripeness, processing and the whole meal matter.

Vegetables

Choose more often

Carrot, cucumber, potato, lettuce, bok choy and green beans.

Limit in step 1

Onion, garlic, cauliflower, asparagus and many mushrooms.

Fruit

Choose more often

Orange, mandarin, kiwifruit, pineapple and blueberries in tested portions.

Limit in step 1

Apple, pear, mango, cherries, watermelon and dried fruit.

Grains

Choose more often

Rice, oats, quinoa, plain rice cakes and corn or rice pasta.

Limit in step 1

Many wheat or rye breads, wheat pasta and wheat-based cereals.

Dairy & alternatives

Choose more often

Lactose-free milk, hard cheese, feta and calcium-fortified almond or rice milk.

Limit in step 1

Regular milk, yoghurt, custard and ice cream when lactose is not tolerated.

Protein, beans & nuts

Choose more often

Plain fish, chicken, meat, eggs, firm tofu and suitable portions of peanuts.

Limit in step 1

Kidney beans, split peas, baked beans, cashews and pistachios in common servings.

Flavour & sweeteners

Choose more often

Garlic-infused oil, chives, herbs, maple syrup and table sugar in moderate servings.

Limit in step 1

Honey, high-fructose corn syrup, sorbitol, mannitol, xylitol and maltitol.

Check the portion, not just the food

Use the Monash University FODMAP Diet App for tested portions. Several borderline servings in one meal can add up. Check sauces, stocks and marinades for hidden onion or garlic.

How to follow the diet

The 3 steps, explained simply

Work through these steps with a FODMAP-trained registered dietitian. The goal is the widest diet you can comfortably tolerate.

  1. Step 1 · Usually 2-6 weeks

    Swap high FODMAP foods

    • For 2-6 weeks, choose nutritionally similar low FODMAP alternatives.
    • Keep meals regular. Record food, portions, timing and symptoms.
    • If symptoms do not improve, review the plan with your clinician instead of restricting more.

  2. Step 2 · Commonly 6-8 weeks

    Test foods one group at a time

    • Keep the rest of your diet low FODMAP. Test one subgroup with a suitable food.
    • Increase the test amount as advised. Track symptoms and leave a few settled days between challenges.
    • This commonly takes about 6-8 weeks. Do not test several groups together.

  3. Step 3 · Long term

    Bring variety back

    • Return the foods and portions you tolerate to everyday meals.
    • Limit only the groups and amounts that repeatedly trigger symptoms.
    • Tolerance can change. Revisit unsuccessful foods with professional guidance after a few months.
    Your final diet should be broader than step 1.

A simple example

One low FODMAP day.

This sample shows the shape of a day, not prescribed portions. Adjust quantity, energy, allergies, preferences and medical needs with your dietitian.

Keep the flavour.

Use garlic-infused oil, fresh herbs, chives, ginger, citrus and suitable spices instead of relying on onion and garlic.

  1. Morning

    Warm oat bowl

    Oats with lactose-free milk, blueberries, kiwifruit and a small spoon of maple syrup.

  2. Midday

    Rice and protein bowl

    Rice with plain chicken or firm tofu, carrot, cucumber, green beans, herbs and garlic-infused oil.

  3. Snack

    Simple and portable

    An orange with plain rice cakes and hard cheese, or a suitable portion of peanuts.

  4. Evening

    Salmon and vegetables

    Plain salmon, roasted potato, bok choy and aubergine with lemon and fresh herbs.

Shopping shortcut

What to check on a food label

“Gluten-free,” “natural,” or “dairy-free” does not automatically mean low FODMAP. Read the ingredient list and check the serving.

01

Look for onion and garlic

They often appear in stocks, seasoning blends, sauces, marinades and processed meats.

02

Watch sweetener endings

Sorbitol, mannitol, xylitol and maltitol are polyols and common in sugar-free gum or confectionery.

03

Check the milk base

Lactose-free dairy may suit step 1. Choose calcium-fortified plant milk and confirm the source ingredients.

04

Count the full meal

Several low or moderate servings can add up. Keep the first weeks simple enough to interpret.

Before you start

Common questions

A food guide can help you prepare. It cannot diagnose the cause of symptoms or replace individual care.

Is low FODMAP meant to be permanent?

No. The stricter first step is temporary. Reintroduction and personalisation are what turn it into a sustainable, varied long-term diet.

Is low FODMAP the same as gluten-free?

No. Wheat can be limited because of fructans, a FODMAP, rather than gluten. If coeliac disease is possible, speak with a clinician before removing gluten because testing is most accurate while you are still eating it.

What if I feel worse or nothing changes?

Stop adding restrictions and review the plan with a clinician or dietitian. Digestive symptoms have many possible causes, and another approach may be more appropriate.

When should I seek medical help?

Seek prompt medical advice for blood in the stool, unexplained weight loss, persistent fever, severe or worsening pain, repeated vomiting, anaemia, or symptoms that wake you from sleep. Seek urgent care for severe symptoms.

Can I follow the guide without a dietitian?

The food examples are educational, but the full diet is best completed with a FODMAP-trained registered dietitian. Professional guidance reduces unnecessary restriction and helps interpret reintroduction results.

Evidence and next step

Trusted sources

This independent Ask Sveta guide summarises established public guidance. Food composition and tested serving sizes are updated over time, so use the current source material when planning meals.

Guide updated 8 September 2026 · Educational information only