Are you struggling with the uncomfortable symptoms of Irritable Bowel Syndrome (IBS) – bloating, gas, abdominal pain, constipation, or diarrhea? Or maybe you are simply looking to improve your overall gut health? A Low FODMAP diet for IBS is one of the most researched dietary strategies for reducing IBS flare-ups, and having a Low FODMAP grocery list or printable Low FODMAP food chart can make the process much easier and less overwhelming.
Whether you are just starting the Low FODMAP diet or trying to fine-tune your food choices, this guide will help you understand which high FODMAP foods to avoid, which low FODMAP foods to enjoy, and how to shop confidently for IBS-friendly options.
What is a low FODMAP diet and how does it help IBS?
A low FODMAP diet reduces certain types of fermentable carbohydrates that can trigger IBS symptoms. High FODMAP foods include common items like wheat bread, garlic, onions, apples, beans, and products made with high-fructose corn syrup. These foods can ferment quickly in the gut, leading to bloating, gas, abdominal pain, and changes in bowel habits such as constipation and diarrhea.
Although the low FODMAP diet can feel overwhelming at first, the goal is not lifelong restriction. Instead, the low FODMAP diet helps you identify your unique trigger foods through three key phases:
Elimination phase
– temporarily removing high FODMAP foods that commonly worsen IBS symptoms
Reintroduction phase
– gradually testing each FODMAP category to see which foods your gut can handle
Personalization phase
– building a long-term IBS diet that your digestive system tolerates while still feeling flexible and sustainable
Working with a healthcare professional or dietitian experienced in IBS and the Low FODMAP diet can make the process smoother. Tools like our printable FODMAP food chart and low FODMAP shopping list make day-to-day food decisions far easier and help you stay organized when planning meals.
Low FODMAP foods chart and shopping list
Click the fact sheet below to download our Low FODMAP diet PDF, which includes a full low FODMAP food chart, high and low FODMAP examples, and answers to the most common questions about following the low FODMAP diet for IBS.
Low FODMAP foods list: what to avoid and what to eat with IBS
Knowing which foods are high FODMAP and which are low FODMAP is essential when you are using the Low FODMAP diet for IBS. The chart below highlights common high FODMAP foods that can trigger bloating, gas, abdominal pain, constipation, and diarrhea, so you can quickly see what to limit and what to swap for more gut-friendly options. Use this visual food list as a simple guide when planning meals for IBS and sensitive digestion.
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How to prepare low FODMAP meals using your FODMAP food chart
Meal preparation on the Low FODMAP diet becomes much easier when you use a FODMAP food chart to guide your ingredient choices. Start by swapping high FODMAP foods for low FODMAP alternatives that are less likely to trigger IBS symptoms such as bloating, gas, abdominal pain, constipation, or diarrhea.
Pay close attention to portion sizes, since some foods, like green beans, are low FODMAP in small servings but high FODMAP in larger amounts. Keep simple low FODMAP snacks on hand, such as rice cakes with peanut butter or lactose-free yogurt with blueberries, to support easier digestion throughout the day.
With the right low FODMAP ingredients, your meals can stay flavorful while helping manage IBS symptoms more effectively.
Making the Low FODMAP diet for IBS easier to follow
Navigating a Low FODMAP diet can be a transformative step toward relieving IBS symptoms and improving gut health, but it does come with a learning curve. It takes time to recognize which foods are high FODMAP, which brands are truly FODMAP-friendly, and how to balance low FODMAP eating with other needs like gluten-free options.
To make this process simpler, download our low FODMAP diet PDF, which includes a detailed FODMAP food list and FODMAP food chart. You can use it as a shopping guide, a quick-reference list in your kitchen, and a practical tool to help you follow the low FODMAP diet for IBS with more confidence and less stress.
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