Home > IBS and FODMAPS > Low-FODMAP Foods You May Have in Large Portions

Low-FODMAP Foods You May Have in Large Portions

Published: September 5, 2025
by: Dr. Rachel Pauls

This is the blog you have been looking for!

Have you been following the low-FODMAP diet for your IBS? Do you feel frustrated at measuring portion sizes, and not being able to enjoy the amounts that you crave?

I have the answer for you. TONS of very-low-FODMAP foods that you can consume in a standard sized portion. No one will know that you are watching what you eat. Not even you!

Enjoy as much as your tummy desires (while being mindful of any seasonings, or sauces).

ONE CAVEAT: Overdistention of the gut can cause IBS flares. That is due to gut sensitivities and other factors, not necessarily too many FODMAPs. Pay attention to your personal tolerances.

Remember that the low-FODMAP diet restricts fermentable carbohydrates that can trigger IBS symptoms. All the items listed here are low in those carbohydrates. You can enjoy them liberally, even during the elimination phase!

For my tips on eating out on the low-FODMAP diet, see these posts:

What are FODMAPs?

The acronym FODMAP was coined in around 2006, to encompass a group of fermentable carbohydrates that frequently cause digestive issues in IBS patients.

The low-FODMAP diet served to eliminate all those noxious carbohydrates, in order to eliminate the gas, bloating, constipation, and diarrhea associated with them.

The only accurate resource regarding FODMAP levels are the two scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need. Be aware that serving sizes for items on these apps are ‘overlaid’ with Australian healthy eating guidelines. Cutoff amounts do not reflect FODMAPs alone. FODMAP Friendly will often provide a ‘maximum’ serving size, and that data was used for much of the list below.

One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from elimination to personalization. Click the link to learn more!

Very Low-FODMAP Foods

The following items are considered either free of FODMAPs. or so low in FODMAPs that you can be allocated an ample serving size.

Meat, Pork, Fish, Shellfish, Eggs

Chicken, beef, pork, fish, shellfish and eggs are all FODMAP-free, provided they do not contain added seasonings with high-FODMAP ingredients. Enjoy these at whim.

Try my amazing recipes for Marvelous Low-FODMAP Roasted Chicken with Maple and Rosemary and Simply the BEST Low-FODMAP Steak Marinade; Gluten-free, Vegan.

Cheese

Although cheese is a dairy product, the amount of lactose (FODMAP) is often super low, due to overall low carbohydrates in the product. Most cheeses (ex: cheddar, mozzarella, parmesan) have ample portion sizes (some exceptions: soft cheeses like ricotta, and cottage).

Check out Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP? for the full listing.

Rice

Rice is a very low-FODMAP food. In white rice, Arborio rice, and Basmati rice there are nil FODMAPs per FODMAP Friendly. Brown rice and glutinous rice are low-FODMAP up to 500g per Monash. Other types of rice have large allocated servings as well.

I love my Fluffy Low-FODMAP Coconut Rice Recipe; Gluten-free, Vegan and Low-FODMAP Lemon Rice; Gluten-free, Vegan.

Potatoes

White fleshed potatoes (exclude sweet potatoes) have a maximum low-FODMAP serving of 407g. That is 3 medium potatoes!. Enjoy with butter & salt, mashed, or fried.

Try my amazing recipes for Low-FODMAP Creamy Thyme Mashed Potatoes; Gluten-free, Vegan and Low-FODMAP Sheet Pan Lemon and Rosemary Roasted Potatoes; Gluten-free.

Popcorn

Popcorn contains nil FODMAPs. Enjoy freely, it also contains healthy fiber.

I’m a big fan of Sweet and Salty Low-FODMAP Popcorn/Kettle-Corn Recipe; Gluten-free, Vegan.

Carrots

Carrots are an amazing food that contain nil FODMAPs. Try Dr. Rachel’s Low-FODMAP Glazed Carrots / Carrot Tzimmes; Gluten-free, Vegan, and Low-FODMAP & Gluten-free Carrot Soufflé.

Parsnips

Healthy root vegetable parsnips also contain no FODMAPs. Enjoy freely. This is a great side dish for any event: Low-FODMAP Parsnip Potato Mash with Crisped Sage; Gluten-free, Lactose-free.

Lettuce

Many varieties of lettuce have low amounts of FODMAPs. A serving for iceberg lettuce is 250g, a serving for Romaine lettuce is 200g, and Arugula contains nil FODMAPs.

Try these great recipes: Classic Low-FODMAP Tossed Salad with Low-FODMAP Italian Vinaigrette; Gluten-free, Low-FODMAP Caesar Salad with Low-FODMAP Caesar Dressing & Croutons; Gluten-free and Low-FODMAP Salad in a Jar (Salad Bar Tips) and Low-FODMAP Asian Peanut Salad Dressing Recipe.

Oyster Mushrooms

Although standard mushrooms are higher in FODMAPs (Tip: use canned drained mushrooms for a larger serving size), you can enjoy up to 750g of oyster mushrooms. Get a little adventurous and use these instead!

Radish

Radishes are a choice that we don’t see often, but I love to add this spicy vegetable to salads, or serve some on a dip platter. You can have 89g of these- about 4-5 radishes.

Dip the radishes (and carrots) in my Low-FODMAP Thousand Island Dressing; Gluten-free, Vegan, Dairy-free or 4 Delicious Low-FODMAP Sauces/ Dressings/ Dips: RANCH, (no) Honey-Dill, Special/Secret & Sukiyaki.

Zucchini

Zucchini is my favorite side dish. I love how much I can have: almost 2 medium zucchini per serving (375g).

I devour zucchini sautéed with some summer squash (serving size 107g), or in The Moistest Low-FODMAP Zucchini Bread with Chocolate Chips; Gluten-free, Dairy-free.

Bean Sprouts

Bean sprouts contain nil FODMAPs, so you can enjoy as many as you like. If I get a takeout rice bowl, I always heap some of these on top. So good.

Spinach

Freshly placed in a salad, or sautéed in a sauce. Spinach is a delicious way to add flavor to meals. You can have a TON. The maximum serving is 740g (16 cups)!!

Try some spinach in Low-FODMAP Spinach Salad with Cranberries & Pumpkin Seeds & Low-FODMAP Maple Dijon Vinagrette; Gluten-free and Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free.

Collard Greens

Like spinach, collard greens have an ample serving size for the low-FODMAP diet. Eat up to 500g. Try these with your favorite Kids-Favorite Low-FODMAP Macaroni & Cheese; Gluten-free, and Delightful Low-FODMAP Cornbread / Corn Muffins; Gluten-free, Dairy-free.

Blueberries

When I began the low-FODMAP diet, there was a small allocation for blueberries. However, the data was updated and I can now enjoy so many more. Up to 1.9 cups (300g)!

I love my Simply Delicious Low-FODMAP Blueberry Pancakes; Gluten-free, Dairy-free. The best way to eat blueberries.

Kiwi

Super healthy kiwi is packed with Vitamin C, as well as fiber. Eat these with abandon! You can have up to 4.4 small (333g) kiwi.

I serve kiwifruit with berries for breakfast all the time. Or to decorate desserts like my Fantastic Low-FODMAP Fruit (Dessert) Pizza; Gluten-free.

Pineapple

Another fruit that I use often for recipes is pineapple. The serving size is 150g, or 1 cup. Although slightly less than the options above, this is still quite a lot of fresh pineapple. That sweetness, and juiciness is so satisfying.

My recipes for Creamy Low-FODMAP Pineapple Mango Sorbet; Gluten-free, Vegan and Energizing Low-FODMAP Pineapple Orange Smoothie; Gluten-free, Vegan, Dairy-free are amazing ways to enjoy these healthy fruits.

Need I say more?! I have so many recipes (over 600) that are low-FODMAP, elimination phase suitable. Anything your heart desires- I bet I have created it. If not- comment below and I will be happy to help with suggestions.

Check out these other informative articles:

Or over 600 more low-FODMAP & gluten-free recipes. DOCTOR APPROVED.

Be healthy and happy,

Rachel Pauls, MD

This article is based on the available FODMAP data at time of posting

Comments Rating 0 (0 reviews)