The Everything Guide to FODMAPs & Macronutrients

The Everything Guide to FODMAPs & Macronutrients

I’ve always loved food and fitness but those fancy macro-friendly recipes or fruit & vegetable-heavy dishes leave me feeling bloated and crampy. No fun. Through trial, error, and a ton of research (the chemist in me says hi), I’ve compiled a comprehensive guide to what foods are FODMAP-safe & Macro-friendly.

Now, because this is a comprehensive guide, the foods listed here are considered “FODMAP–safe” for all of the common FODMAP triggers. 

Of course, if you have no idea what the FODMAP diet is or how it can help alleviate your gut symptoms, there are a bunch of free resources out there, so don’t hesitate to start educating yourself on which foods may be IBS triggers for you.

So without further ado, let us begin

*The foods here are subjectively defined by their most prominent macronutrient. I recommend that you look up the foods you commonly eat to be more aware of the nutritional information. This is just a guide to help you choose foods more mindfully to reach your goals.

Breads/ Cereals/ Rice/ Starchy Goodness

  • Barley
  • Bread (Buckwheat, Spelt, Sourdough)
  • Buckwheat (Flakes, Groats)
  • Cornflakes (Gluten-free)
  • Corn meal
  • Flour (Corn, Millet, Quinoa, Rice, Spelt)
  • Muesli (Fruit-free)
  • Noodles (Kelp, Vermicelli, Rice, Soba)
  • Oats/ Oat Bran
  • Pasta (Quinoa)
  • Quinoa (Black, Red, White)
  • Rice (Basmati, Bran, Brow, Red, White)
  • Starch (Maize, Potato, Tapioca)
  • Tortillas (Corn)

Vegetables/ Legumes

  • Alfalfa
  • Artichoke Hearts
  • Arugula
  • Eggplant
  • Bean Sprouts
  • Green Beans
  • Bell Pepper (red or orange ONLY)
  • Bok Choy
  • Broccoli (heads ONLY)
  • Broccolini (stem ONLY)
  • Cabbage (chinese, green, red)
  • Carrot
  • Choy Sum
  • Collard Greens
  • Cucumbers
  • Edamame (soy beans)
  • Kale
  • Lettuce (iceberg, romaine)
  • Nori
  • Olives
  • Potato (sweet, regular)
  • Pumpkin
  • Raddish
  • Rutabaga
  • Spinach
  • Spaghetti Squash
  • Swiss Chard
  • Tomatoes
  • Turnip
  • Yam

Fruits

Fruits are particularly triggering for people sensitive to bloating. The * indicates that the food should only be eaten in small (ish) portions.

  • Avocado
  • Banana (firm but NOT ripe – if you see brown, you’ve gone too far)
  • Cantaloupe*
  • Clementine
  • Coconut*
  • Cumquats
  • Dragon Fruit
  • Grapes
  • Guava (ripe ONLY)
  • Kiwi*
  • Lemon*
  • Lime*
  • Mandarin/Oranges
  • Passionfruit*
  • Pineapple
  • Rhubarb
  • Strawberry
  • Watermelon*

I’m a fan of having a stockpile of frozen fruit in my freezer at all times in case my tooth is feeling a little sweet or I want something voluminous to fill my stomach (with carbs of course).

Nuts

  • Almonds*
  • Brazil nuts
  • Hemp Hearts
  • Pecans
  • Peanuts
  • Pine nuts
  • Walnuts
  • Hazelnuts*
Nuts and nut butters are a great way to get your fats in, and because they’re so full of fiber they keep you feeling fuller for longer, especially on a low-calorie diet. A semi-recent publication in nature found that a sustained low-calorie diet containing almonds lead to greater reductions in weight, waist circumference, and fat mass when compared to a diet rich in other complex carbohydrates.

Dairy & Substitutes

  • Cheese (brie, camembert, cheddar, Colby, cottage, cream, feta, goat, havarti, mozzarella, quark, ricotta, swiss)
  • Kefir
  • Mayonnaise
  • Milk (almond, soy, hemp, lactose free, macadamia, oat, quinoa, coconut)
  • Tofu (firm but not soft)
  • Yogurt (coconut, lactose free, goat, greek)

Meat/ Fish/ Eggs

  • Beef
  • Chicken
  • Eggs
  • Pork
  • Salmon
  • Shrimp
  • Tuna

Sugar & Fun Things

  • Chocolate (dark)
  • Sugar (Brown, Icing, Coconut, Palm, Raw, White, Macadamia)
  • Stevia
  • Syrup (Maple, Rice)

Spices & Flavor

  • All spice
  • Basil
  • Bay Leaves
  • Capers
  • Cardamom
  • Cinnamon
  • Coriander
  • Chili (red)
  • Chives
  • Cumin
  • Curry Powder
  • Dill
  • Ginger
  • Mint
  • Mustard Seeds
  • Nutmeg
  • Oil (Avocado, Peanut, Sesame, Sunflower, Vegetable)
  • Oregano
  • Paprika
  • Pepper (Black)
  • Pesto
  • Salsa (check ingredients for onion or garlic, which are big no-nos)
  • Sage
  • Spring Onion (tops ONLY)
  • Rosemary
  • Tumeric
  • Tomato pastes
  • Thyme
  • Tarragon
  • Soy sauce
  • Vanilla
  • Vinegar
  • Wasabi
I’m a little addicted to making stir-fries (a problem I’m very okay with). So when I was told I could no longer hear the sizzle of onions on my antique cast iron pan or press garlic into my veggie-filled wok, you bet a little part of me died inside. That is until I found out that you can infuse flavors into the oil you use to cook. Now, I’m not advocating for dousing every dish in heaping spoonfuls of oil, but a dash of garlic- or onion-infused olive oil to your pan before tossing in some vegetables can go a long way to adding the flavor you may have had to give up with IBS.

My Sources

Like any good scientist, I’m skeptical about everything I read, especially when it comes to my health and wellbeing. That’s why I base everything I write on more than just personal experience. Click the links below if you’re interested in learning more about FODMAPS and nutrition.

Monash University 

SELF Nutrition Data

This Post Has 2 Comments

  1. Hi,
    Thought chives were the same as onion, can only eat the green part?

    1. Yes, the white part usually causes ibs symptoms

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