Popular Conditions & Diets
If you've ever looked into the low-FODMAP diet, you've probably wondered where to start. With long lists of foods to limit and plenty of conflicting advice online, it can feel overwhelming before you've even planned your first meal.
Originally developed to help manage symptoms of irritable bowel syndrome (IBS), the low-FODMAP diet is a temporary elimination diet that reduces certain fermentable carbohydrates known as FODMAPs. These carbohydrates can be difficult for some people to digest and may contribute to symptoms such as bloating, abdominal pain, excess gas and changes in bowel habits.
The goal isn't to avoid these foods forever. Instead, the diet is designed to help identify which foods trigger your symptoms so you can build a varied eating pattern that works for you.
A quick note: The low-FODMAP diet is a therapeutic elimination diet that should be followed under the guidance of a registered dietitian or healthcare provider. If you're experiencing ongoing digestive symptoms, talk to your doctor before making significant changes to your diet. The goal isn't to eliminate foods forever, but to identify potential triggers and gradually reintroduce foods as tolerated.
These foods are generally considered low FODMAP when eaten in appropriate serving sizes.
Protein
Vegetables
Fruit
Grains
These foods are higher in FODMAPs and are commonly reduced while identifying potential triggers.
Vegetables
Fruit
Dairy
Legumes
Sweeteners
Other
Rily tip: Garlic and onions are among the most common high-FODMAP ingredients, but that doesn't mean your meals have to lose flavour. Try using garlic-infused olive oil, fresh herbs, chives or the green tops of spring onions instead. Because the fermentable carbohydrates don't dissolve into the oil, garlic-infused olive oil is considered low FODMAP.
Not every recipe is naturally low FODMAP, so we've included simple adjustments where needed to help keep them aligned with the elimination phase of the diet.
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When you're following a low-FODMAP diet, breakfast can quickly start to feel repetitive. That's what makes these cheesy veggie egg bites such a great option. Eggs are naturally low FODMAP and packed with high-quality protein, making them a satisfying way to start the day or curb hunger between meals. They're also incredibly practical. Bake a batch over the weekend and you'll have a grab-and-go breakfast or snack ready for the week ahead. Bell peppers are a naturally low-FODMAP vegetable that add colour, flavour and vitamin C, while Monterey Jack cheese is lower in lactose than many soft cheeses, making it a better choice for those limiting lactose during the elimination phase. Even better, this recipe is designed to be customized, allowing you to swap vegetables as you learn which foods work best for your body during the reintroduction process.
Easy low-FODMAP swap: This recipe calls for garlic and broccoli, two ingredients that are higher in FODMAPs. Replace the garlic with garlic-infused olive oil, and swap the broccoli for spinach, zucchini or extra bell peppers to make it more suitable during the elimination phase.
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