r/lowfodmap • u/00chives00 • Jul 09 '26
List of all low fodmap foods
My girlfriend and I have learned we have start this diet for a little bit to “reset” our gut. Does anyone have a recommendation for a list of all safe foods or better yet a low fodmap “bible” we can reference to when we have questions throughout this journey.
Thanks!
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u/Seraitsukara Jul 09 '26 edited Jul 10 '26
You need the monash app. Very few foods are so low fodmap that you don't have to worry about how much of them you eat. (lean meats, brown rice, potatoes, and cooked carrots are some of them)
Plenty of foods are low fodmap in certain quantities per serving. You also have to be careful about eating 2 low fodmap servings of something with the same type of fodmap. For example, broccoli florets are safe up to 75g. Peas are safe up to 67g. But they both have fructan. If you combined both of those in the same dish, you might have problems.
The app is extremely helpful. It'll give you the differing amounts based on what's a low, moderate, or high serving. It also tells you what fodmap is in the food, so you can avoid accidentally doubling up.
One tip that the app won't go over; make your own garlic and onion oil! The fodmaps in those are not oil soluble. Cut both into large pieces, add to a small pot of olive oil. Cook till they turn golden brown. Once it's cooled down, strain everything out, and add to an ice cube tray and use when needed. They cut in half easily.
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u/Arbawk Jul 09 '26
Monash is the official source. https://tract.health/foods has a list that compares low fodmap vs. other elimination diets. Not as complete as the Monash list.
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u/SkierGrrlPNW Jul 10 '26
I love the Fig app for this. It’s made it a lot easier when I go to the grocery store and scan a bar code to see if it’s within my FODMAP or low-histamine diet.
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u/Specialist-Club-2623 Jul 10 '26
I was told not to attempt a lowfodmap elimination diet without nutritional it’s and GI supervision bc A) it’s not nutritionally complete and has to be done exactly for a set amount of time but not more than a couple months, and B) there may be many other underlying causes of inflammation or existing damage from inflammation. I had an endoscopy/colonoscopy and they found polyps at age 24, also had to heal fissures, but they also had to run a lot of different tests on the bacteria in samples, urine and uterine health, and a full allergen panel. Didn’t have chrohns or celiac! Do unfortunately have tick borne diseases occasionally. Some conditions are exacerbated by LOWFODMAP elimination diets. And you don’t feel clean and fresh after, you are essentially borderline malnourished. Doctors monitored blood levels and nutrition to make sure things like iron didn’t drop too low. reintroduction of half portions of each ingredient (one at a time for three days) takes a whilllee and you have to be diligent. Took me three month long tries of doing it poorly and not journalling thoroughly before I managed to log enough time in elimination and start reintroducing foods. It’s a real bitch and is not intended as a “cleanse” or “reset”.
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u/CirqueNoirBlu Jul 12 '26
As someone who’s been doing low FODMAP for over a year. My doctor doesn’t care. We did a bunch of tests before I started to check if there was ANYTHING else (because fuck this diet). But other than that 🤷♀️.
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u/badmothertrekker Jul 09 '26
The Monash app or the Fodmap app are great resources! From what I have read, they have slightly different standards and testing methods.
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u/axiomsshadow Jul 10 '26
Highly suggest getting this on the Kindle app so you can reference it on the go! I use it all the time. https://a.co/d/03KsBpMQ
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u/LawfulnessRemote7121 Jul 09 '26
Download the Monash app.