How to Identify FODMAP-Free Foods Like a Pro
Navigating the low FODMAP diet can feel overwhelming, but knowing which foods are FODMAP-free makes meal planning so much easier! If you’re using the Monash FODMAP App, spotting FODMAP-free foods isn’t always obvious at first glance.
Here’s the trick:
Click on a food in the app (e.g., chicken)
Confirm the app ONLY shows a "green” serving size of that food (if there are any yellow or red traffic light colors, move on because that food DOES contain some FODMAPs)
Scroll down past the one section of green traffic lights
Look for the phrase “Please note that the ‘green’ traffic light rating system allows you to eat multiple serves of ‘green’ foods per meal.”
If you see this statement, combined with ONLY a green light serving size, you’re in the clear! These foods are officially FODMAP-free, meaning you can enjoy multiple servings in one sitting. Note: As with any food, too much of one thing can be hard for your system to digest—so continue to eat a variety of foods with every meal and snack.
Let’s Talk Protein!
Good news—all meats are naturally FODMAP-free! This makes them an excellent foundation for your meals (keeping in mind, marinades and seasonings may contain FODMAPs so be aware of those). Here are some high-protein, FODMAP-free options:
✅ Chicken
✅ Beef
✅ Pork
✅ Lamb
✅ Fish
✅ Seafood
✅ Eggs
What About Veggies?
Adding FODMAP-free vegetables to your plate ensures you’re getting plenty of fiber without triggering symptoms. Here are some excellent go-to options:
🥔 Potato
🥬 Arugula (AKA Rocket)
🥕 Carrot
🥒 Cucumber
🎃 Patty pan squash (AKA button squash)
🥬 Lettuce, red coral (red leaf)
🥄 Pickled beetroot
🌰 Parsnip
🍃 Rhubarb
Are There Any FODMAP-Free Fruits?
Yes! But keep in mind that even FODMAP-free fruits should be limited to one serving per sitting (1 cup chopped, 1 medium piece, or 2 small pieces). Some great choices include:
🍌 Firm, banana (no spots)
🍍 Yellow papaya
🍊 Mandarin orange
🍊 Navel orange
🍈 Dragon fruit
🥭 Guava
Other Handy FODMAP-Free Foods
Want to add more variety? Here are some versatile FODMAP-free staples:
🧄 Chives
🫚 Ginger
🥛 Plain lactose-free yogurt
🥛 Lactose-free milk
🍚 Rice
🫒 Olives, olive oil, avocado oil
5 Easy FODMAP-Free Meal Ideas
Ready to put it all together? Here are five simple, delicious meal ideas made entirely with FODMAP-free ingredients:
🥩 Meat & Roasted Veggies – Roasted root veggies (potato & carrot) tossed with extra virgin olive oil, salt, and, pepper.
🐟 Salmon & Salad – Baked potato with a salad of arugula and cucumber tossed with a simple oil and vinegar dressing.
🍗 Chicken Stir-Fry – Sautéed chives, ginger, carrot & parsnip served over rice.
🥚 Veggie Frittata – Eggs, potato, patty pan squash & chives topped with grated cheese.
🍨 Tropical Yogurt Bowl – Plain lactose-free yogurt with diced yellow papaya & dragon fruit.
Final Tips
All FODMAPs are carbohydrates (although not all carbohydrates are FODMAPs). So, if a food contains no carbohydrates, it also contains no FODMAPs.
Foods and portion sizes change as research evolves. Always check the Monash FODMAP App for updates before digging in!
Now, eat and enjoy every bite, because you can! 🎉
