What foods can be eaten in a FODMAP diet?
When following the FODMAP diet, it is allowed to eat some types of foods
Fortunately, many foods are naturally low in FODMAPs. Here is a list of foods you can eat while on a low-FODMAP diet:
Proteins: Beef, chicken, eggs, fish, lamb, prawns, and tofu.
Whole grains and starches: white and brown rice, lentils, corn, oats, quinoa, and potatoes.
Fruit: blueberries, berries, pineapple, watermelon, cantaloupe, kiwi, limes, guava, starfruit, grapes,
And strawberry.
Vegetables:
bean sprouts, peppers, radishes, carrots, celery, eggplant, cabbage,
tomatoes, spinach, cucumbers, pumpkin, and zucchini.
Nuts: Almonds (no more than 10 per serving), peanuts, walnuts, and pine nuts.
Seeds: pumpkin, sesame and sunflower seeds, as well as linseeds.
Dairy products: Lactose-free milk, Greek yogurt, Parmesan cheese, cheddar cheese, and mozzarella cheese.
Oils: Coconut oil and olive oil.
Drinks: mint tea and water.
Spices:
cumin, saffron, cinnamon, paprika, coriander, cardamom, soy sauce, fish
sauce, some chile-based products, ginger, mustard, pepper, salt, white
rice vinegar, and wasabi powder.
FODMAP diet benefits
There are many health benefits of a low-FODMAP diet for people with IBS, including improved digestive symptoms and an improved quality of life.