What are FODMAPs
The term FODMAP refers to certain types of carbohydrates that are not easily digested in the gut and, in sensitive individuals, may cause bloating, gas, abdominal discomfort, or diarrhea.
FODMAPs include:
- Fructans
- Galacto-oligosaccharides (GOS)
- Lactose
- Excess fructose
- Polyols (sorbitol, mannitol, xylitol, maltitol)
Core Principles of the Low FODMAP Diet
Successful implementation of the low FODMAP diet is based on:
- Appropriate food selection
- Portion control
- Gradual dietary adjustment
- Guidance from a qualified healthcare professional
Low FODMAP Diet – Food List Table
Food Group | Permitted | Limited Consumption/ Avoid | Notes |
Fruits | Bananas, strawberries, berries, melons, grapes, grapefruit, kiwi, kumquat, lemon, mandarin, orange, passion fruit, pineapple, blueberries | Avocado, apples, apricots, canned fruits, cherries, dried fruits, figs, mango, nectarines, pears, papaya, peaches, plums, persimmon, watermelon, lime (1/2 lime) | Even allowed fruits should be consumed in controlled portions based on customized dietary plan |
Vegetables | Bell peppers, cucumber, carrots, corn, eggplant, lettuce, spinach, pumpkin, potatoes, bamboo shoots, tomatoes, olives, | Artichokes, asparagus, beets, leeks, Brussels sprouts, cabbage, cauliflower, fennel, green beans, mushrooms, peas, celery, zucchini, onion, garlic, okra, broccoli (max ½ cup of tea) | |
Dairy Alternatives | Almond milk, rice milk | Coconut milk, coconut cream, soy-based products | |
Meat, Poultry, Eggs & Fish | Beef, chicken, canned tuna, eggs, fish, lamb, pork, shellfish, turkey, veal, goat, duck, seafood, tofu | Processed meats, sausages, meats with high fructose corn syrup, wheat, onion or garlic-based sauces | |
Grains & Legumes | Gluten-free flour and products, corn cereals, rice, oats, quinoa, peas, lentils, beans | Chicory root, inulin, grains with high fructose corn syrup, wheat/rye/barley products, semolina, black-eyed peas, hummus | |
Nuts & Seeds | Walnuts, seeds, pine nuts, macadamia nuts, sesame seeds, almonds, peanuts, pecans, flaxseed, sunflower seeds | Cashews, pistachios | |
Beverages | Fruit/vegetable juices from allowed foods, wine, coffee, tea | Beverages with high fructose corn syrup, juices from restricted foods, liqueurs, soft drinks, beer (up to one glass) | |
Condiments & Sauces | Mayonnaise, mustard, tomato juice, homemade stock, infused oils, garlic powder, onion powder, olives, margarine, olive oil, salt, pepper, sugar, maple syrup (without HFCS), vinegar, balsamic vinegar | High fructose corn syrup, coconut, onions, pickles, sauces made from restricted fruits/vegetables, soy sauce (max 1 tbsp) | |
Sweets | Sugar, glucose, aspartame, stevia, saccharin, dark chocolate, brown sugar | Artificial sweeteners (sorbitol, mannitol, xylitol, maltitol), honey, jam, jelly, agave syrup, molasses, ice cream, high fructose syrups, maple syrup (up to 2 tbsp) | Sweeteners ending in “-ol” should be avoided
Caution: Maltitol may be found in cough drops, chewing gum, and confectionery products. |
* The information presented in the table above regarding allowed, restricted, or prohibited foods is provided for informational purposes only within the context of the FODMAP diet. Individual nutritional needs and recommended daily intake should be determined through personalized assessment by a qualified healthcare professional (doctor or dietitian). This material is not intended to replace professional medical or dietary advice, diagnosis, or treatment.
Daily Meal Planning
When preparing meals according to the FODMAP framework, it can be helpful to organise food choices by category. The list below offers examples of items that typically fit within a low‑FODMAP plan.
Vegetables: Choose low FODMAP vegetables and include them daily.
Fruits: Limit intake to one serving per meal.
Grains: Select gluten-free and low FODMAP options such as oats, rice, and quinoa.
Protein: Prefer lean meats, fish, eggs, and well-tolerated plant-based protein sources.
Fats: Use mainly olive oil and avoid hydrogenated fats.
Dietary fiber intake should be increased gradually and sourced from well-tolerated foods. Adequate hydration is essential for optimal digestive function.
Dietary Fiber and Hydration
Dietary fiber intake should be increased gradually and sourced from well-tolerated foods. Adequate hydration is essential for optimal digestive function.
Disclaimer
The content of this guide is provided for informational purposes only and does not replace medical diagnosis, advice, or treatment. Prior to starting a low FODMAP diet, consultation with a doctor or registered dietitian is strongly recommended. Individual tolerance to foods may vary.
The information provided in this article is for general informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Individuals should always seek the advice of a qualified healthcare professional regarding any medical condition, symptoms, or treatment decisions.
The information, views, and opinions expressed in this content are those of the author and, unless stated expressly to the contrary, are not necessarily those of Johnson & Johnson or its affiliates (“J&J”). J&J cannot guarantee the accuracy, completeness, or timeliness of the information contained in this content. Neither J&J nor any person acting on its behalf may be held responsible for the use which may be made of the information provided.
CP-580559 - May 2026
