I have been following a modified low-FODMAP diet since 2013, and it completely alleviates my IBS. I am so ecstatic about a low-FODMAP diet, that it inspired my blog, recipes and all my low-FODMAP food products.
On my modified low-FODMAP diet, there are certain things that I really enjoy. Here is my list of the best low-FODMAP food and snacks I absolutely could not live without. These are MY personal top 10 low-FODMAP food choices to keep my tummy happy and energy up. You will discover your own, as you get comfortable with the program.
While I often gravitate to similar food choices week after week, the one area I try to mix it up is with my fruits, vegetables and grains. That way I keep my gut aligned and my intestinal microbiome ‘diverse’. Luckily, there are MANY options that are tolerated on a low-FODMAP diet. See my Low-FODMAP Free Happy Gut Guide for more details!
Check out my list of the Top 10 BEST Low-FODMAP Food and Snacks below, and for other ideas, peruse over 500 more low-FODMAP recipes on my blog or read my Low-FODMAP 5-Day Meal Plan. IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
P.S. Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!! It’s the BEST!
Dr. Rachel’s Top 10 Favorite Low-FODMAP Food & Snacks
- Chicken and Turkey
- I have my Low-FODMAP One Pan Italian Chicken with Vegetables and Low-FODMAP Maple Glazed Turkey Breast every week, and pack it for lunch to take to work each day. Easy to make, filling, and so good for me.
- Fresh Low-FODMAP Fruit
- I love fresh fruit, for the natural energy boost, good-for-you fiber, and flavor. Fruit will satisfy your sweet tooth without the processed sugar crash. Try low-FODMAP portions of kiwi, strawberry, honeydew, canteloupe, raspberries and pineapple!
- Carrots
- While I love many types of veggies, carrots are simple to have on hand. If I feel a little fancy, I will dip them in Low-FODMAP Ranch.
- For a sweeter twist, I opt for my Low-FODMAP Glazed Carrots.
- Low-FODMAP Energy Bars
- While I miss my low-FODMAP Happy Bars, I can also digest some GoMacro, Enjoy Life and Nature Valley products. I need this portable convenience!
- Peanuts, and other Low-FODMAP Nuts
- No question, I enjoy peanuts, or peanut butter every day. I also love walnuts, pecans, macadamia nuts, and hazelnuts.
- Grains: Oats, Rice, Quinoa
- Check out my Low-FODMAP Oatmeal Chocolate Chip Energy Bites, Low-FODMAP Chai Overnight Oats, Low-FODMAP Lemon Rice and Low-FODMAP Meat and Quinoa One Pot recipes for some of my weekly choices.
- Low-FODMAP Yogurt with Fruit and/or Granola
- Creamy and filling yogurt is a treat, and if you can find lactose-free Greek yogurt, then you amp up the protein even more. I like to top mine with berries and granola.
- Canned and Fresh Fish
- I am a huge fan of my Low-FODMAP Glazed Cod and Low-FODMAP Cajun Tuna Salad recipes. Lunch or dinner, fish is the perfect way to get protein and healthy fats, while being super low-calorie.
- Cheese
- Easy for a snack, grab a mozzarella cheese stick, or top a low-FODMAP cracker with a slice of cheddar.
- Dark Chocolate (chips, squares or bars)
- My sweet tooth is well taken care of with plain dark chocolate, but I will also enjoy a dark chocolate peanut butter cup, coated nuts, or potato chip.
I could go on and on, but these above are really my best Top 10 low-FODMAP foods for meals, snacks, or any time of day. What are your favorites? 🙂
8 Responses
ANOTHER Dr selling advice?
I’m recently out of the hospital….having NO gluten-free hospital food (wth?) & told by 3 dietitians & a gastro & my internist i need low fodmap, dairy free etc etc. They ALL contradicted each other, differing lists of foods….well…b.s. But Dr. Rachel, tho i see a couple foods i know i can’t eat, seemingly knows her stuff. Looking forward to this resource. Thank you☺️ (how can we get less expensive lowfod ingredients/meals…or even FIND them!?!)
Hi Nitsa,
The process takes practice, but I suggest you get one of the low-FODMAP food apps (like Monash) and you will notice many foods that you may tolerate. Check out my blog onstarting the low-FODMAP diet, and my free FODMAP guide for some other thoughts. Hope you find success in your journey!
~Rachel
Just received your book. A bit overwhelming however you really explained it all
Love the book. Here’s to no more stomach pain. Thank you so much
Ellie,
Thank you so much! I really appreciate your support. Stay in touch and good luck 🙂
~Rachel
On point
Great list. This blog is always right on point. I really appreciate the postings on how to deal with IBS and acid reflux.
Hi Jim,
I am so glad you enjoyed my blogs! I added the link to your comment (hope it is OK), so others could find it. I really appreciate you taking the time to leave a comment. Please stay in touch.
~Rachel
Hey , all these recipes are good for IBS-C and IBS-D patients?
Hi Sania,
Welcome! The recipes are low in FODMAPs. If your doctor has suggested a low-FODMAP diet, then you can enjoy ALL my recipes. Most IBS patients find improvement with the low-FODMAP diet (over 80%), but it is more helpful overall in those with IBS-D. I hope that answers your question. Please let me know!
Best,
Rachel