Eloise Turner |

FODMAP Free Foods

This article was written by Crystal Austin, Accredited Practicing Dietitian and Nutritionist


The low FODMAP diet certainly has its challenges, including understanding the varying low FODMAP portion sizes of different foods. A great mindset is to focus on the things that you CAN eat, rather than what you can’t eat. 

If you're feeling overwhelmed trying to balance portion sizes, or are feeling extra hungry throughout the day, this blog post is for you!

FODMAP-free foods are exactly what they sound like. Foods that have been tested and found to have no detectable FODMAPs, or such small trace amounts that any serving size will be well tolerated. These foods you can eat freely, according to your appetite. 


So, how do you know what foods are FODMAP-free?

If you’re using the Monash FODMAP App, it won’t be obvious at first glance what foods are FODMAP-free. What you need to do, is click on a food (e.g. potato), scroll to the writing below the green lights and look for the statement that says “FODMAPs were not detected in this food. Eat freely and according to appetite” (as pictured below). Any foods that have this statement, are considered ‘FODMAP free’. 

FODMAP Free Foods

Let’s start with protein!

Protein itself contains no FODMAPs and protein-rich foods can be a great starting point to build your meals from. Foods that are high in protein and FODMAP free include:
  • Chicken
  • Beef
  • Pork
  • Lamb
  • Fish
  • Seafood
  • Eggs

What about vegetables?

FODMAP-free vegetables are a great way to bulk up your meals and ensure that you’re including enough fibre in your diet. Some FODMAP free vegetables that we love include:

  • Potato
  • Rocket
  • Pickled beetroot
  • Carrot
  • Cucumber
  • Japanese pumpkin
  • Lettuce
  • Parsnip
  • Rhubarb

Are there any fruits that are FODMAP free?

It’s important to note that when it comes to fruit, even if it’s FODMAP free the recommendation is to stick to the equivalent of 1 serve per sitting. 1 serve = 1 cup of chopped fruit, 1 medium piece or 2 small pieces. Some FODMAP free fruits include:
  • Dragon fruit
  • Guava
  • Mandarin
  • Navel oranges
  • Yellow papaya
  • Firm, sugar (ladyfinger) bananas

Some other great FODMAP free foods include:

  • Chives
  • Ginger
  • Plain lactose-free yogurt
  • Lactose-free milk
  • Rice
  • Olive oil and avocado oil

Meal Ideas 

Putting this all together, here are 5 meal ideas that are made with FODMAP free foods:
  1. Lamb with roasted vegetables (Japanese pumpkin, potato, carrot) in extra virgin olive oil
  2. Salmon with air fried potato served with rocket, pickled beetroot, and cucumber salad 
  3. Chicken stir fry with chives, ginger, carrot, and parsnip served with rice 
  4. Roast vegetable frittata with eggs, potato, Japanese pumpkin, chives, and grated cheese 
  5. Plain lactose-free yogurt with 1 cup of diced yellow papaya and dragon fruit


Disclaimer: This article was published in March 2022 and foods are subject to change. Always check the Monash App for updated portion sizes.  


Are you looking for further guidance and information on your IBS journey?

Download Crystal's Getting Started with IBS Guide hereHer workbook is designed to help you understand your symptoms, know which are the appropriate medical tests to confirm you have IBS, and find the right treatment plan for you, from the start.
Previous Post
Next Post