FODMAPs

Foods You Can Eat on a Low-FODMAP Diet

Keep in mind that the purpose of such a diet is not to completely eliminate FODMAPs — which is extremely difficult.

Simply minimizing these types of carbs is considered sufficient to reduce digestive symptoms.

There is a wide variety of healthy and nutritious foods that you can eat on a low-FODMAP diet.

Meats, fish and eggs: These are well tolerated unless they have added high-FODMAP ingredients like wheat or high-fructose corn syrup
All fats and oils
Most herbs and spices
Nuts and seeds: Almonds, cashews, peanuts, macadamia nuts, pine nuts, sesame seeds (but not pistachios, which are high in FODMAPs)
Fruits: Bananas, blueberries, cantaloupe, grapefruit, grapes, kiwi, lemons, lime, mandarins, melons (except watermelon), oranges, passionfruit, raspberries, strawberries
Sweeteners: Maple syrup, molasses, stevia and most sugar alcohols
Dairy products: Lactose-free dairy products, hard cheeses and aged softer varieties like brie and camembert
Vegetables: Alfalfa, bell peppers, bok choy, carrots, celery, cucumbers, eggplant, ginger, green beans, kale, lettuce, chives, olives, parsnips, potatoes, radishes, spinach, spring onion (only green), squash, sweet potatoes, tomatoes, turnips, yams, water chestnuts, zucchini
Grains: Corn, oats, rice, quinoa, sorghum, tapioca
Beverages: Water, coffee, tea, etc.

However, keep in mind that these lists are neither definitive nor exhaustive. Naturally, there are foods not listed here that are either high or low in FODMAPs.

In addition, everyone is different. You may tolerate some foods on the list of foods to avoid — while noticing digestive symptoms from foods low in FODMAPs for other reasons.