Low FODMAP Foods to Eat for Bloating Relief

Bloating doesn't have to control your life. This comprehensive guide reveals exactly which foods you CAN eat on a low FODMAP diet—from vegetables and fruits to proteins, grains, and dairy alternatives—with precise portion sizes backed by scientific research. Learn why certain foods trigger bloating (hint: it's about water retention and rapid fermentation) and discover how to build satisfying meals that keep your gut happy and your belly flat.

Stop obsessing over what you can't eat. Focus on what you can eat to beat bloating. A low FODMAP diet is easier when you fill your plate with safe foods instead of feeling deprived ¹.

These foods don't ferment in your gut. They won't feed gas-producing bacteria or puff you up ². Clinical studies show the Low-FODMAP diet significantly reduces bloating (OR = 0.13) and abdominal pain (OR = 0.17) ³. You can enjoy meals without the belly bloat.

Here's your no-bloat food list by category (veggies, fruits, proteins, grains, dairy, nuts, oils). Build your meals from these and feel relief fast.

Need the 10,000-foot view before you meal prep? Read What Is the Low FODMAP Diet for Bloating. Then plug this food list into the Low FODMAP Diet Bloating 3-Phase Plan so every stage has a clear grocery map.

(Note: even low-FODMAP foods have limits. Portion size matters. Some foods are only low FODMAP up to a point (e.g. 1/2 cup might be safe, but 1.5 cups can turn high FODMAP) ⁴. And combining too many "moderate" FODMAP items in one meal can add up (called FODMAP stacking) ⁵. FODMAPs eaten 2-4 hours apart can overlap in your gut, compounding the effect. Keep portions moderate and space out borderline foods.)

Why Low FODMAP Works: The Science of Bloating

Understanding why certain foods cause bloating helps you make smarter choices. Here's what's happening inside your gut:

The Double Whammy: Water + Gas

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates your small intestine can't fully absorb ⁶. When they stay in your gut, two things happen:

1. Osmotic water pull – These tiny molecules act like sponges, drawing water into your intestines. MRI studies confirm that fructose and sugar alcohols significantly increase small bowel water content ⁷. This fluid stretches your gut wall, making you feel bloated before gas even enters the picture.

2. Rapid fermentation – When unabsorbed FODMAPs reach your colon, gut bacteria feast on them and produce gases (hydrogen, carbon dioxide, methane) ⁸. Unlike slow-fermenting fiber, FODMAPs ferment fast – causing quick gas buildup that distends your belly.

Visceral Hypersensitivity: Your Gut Overreacts

Here's the kicker: many people with IBS don't produce more gas than others – their gut just feels it more intensely ⁹. This is called visceral hypersensitivity. Normal amounts of distension that healthy guts ignore get interpreted as bloating, pain, or urgency. By reducing water influx and gas production, the low FODMAP diet keeps stimulation below your sensitivity threshold.

Bottom line: Low FODMAP foods don't trigger the water-pulling or rapid-fermentation cascade - so you stay comfortable.

Still puffy even when the menu is perfect? Stack the nervous-system fixes inside Stress Bloating Through the Gut-Brain Axis so cortisol stops undoing your food wins.

Safe Low FODMAP Vegetables

Plenty of veggies are low FODMAP (in reasonable portions). These should be the foundation of your diet. Load up on these bloat-safe veggies:

• Carrots – Super safe. Eat them raw or cooked; they won't cause FODMAP issues.
• Cucumbers – Very low FODMAP (mostly water). Add lots of cucumber to salads.
• Lettuce & Greens – All lettuce and leafy greens (spinach, kale, arugula, etc.) are low FODMAP, even in large servings. Big salads are fine.
• Bell Peppers – All colors (red, green, yellow) are safe.
• Zucchini – Low FODMAP up to ~1/2 cup. A whole zucchini at once is higher FODMAP, so stick to about 1/2 cup per meal.
• Eggplant – About 3/4 cup is low FODMAP. A hearty veggie you can enjoy freely.
• Tomatoes – Fresh tomatoes (most varieties) and ~5 cherry tomatoes are safe ¹⁰. Avoid large amounts of concentrated tomato (e.g. lots of tomato sauce or ketchup with high fructose corn syrup).
• White Potatoes – Completely safe (no FODMAP sugars). Use FODMAP-friendly toppings (e.g. lactose-free sour cream if needed).
• Sweet Potatoes – Moderate FODMAP (mannitol). Limit to 1/2 cup (75 g). Bigger servings become high FODMAP.
• Pumpkin & Squash – Low FODMAP in small portions (e.g. ~1/3 cup pumpkin, 1/4 cup butternut squash). Larger servings of these can turn high FODMAP, so keep it to 1/2 cup or less.
• Green Beans – A legume you can actually eat! ~15–20 green beans are safe ¹¹.
• Bok Choy – Low FODMAP (up to 1 cup). Great in stir-fries.
• Bamboo Shoots – Low FODMAP. Common in Asian dishes.
• Bean Sprouts – Low FODMAP (mostly water and protein). Toss into salads or stir-fries.
• Cabbage (Green/Napa) – Safe in moderation (~3/4 to 1 cup). Savoy or red cabbage have more FODMAPs, so only small amounts of those. And avoid huge portions of any raw cabbage (too much fiber at once).
• Sweet Corn – Okay in small portions (~1/2 ear or 1/3 cup kernels) ¹². More becomes high FODMAP. (Baby corn is fine; creamed corn is not.)
• Celery – Use sparingly. Up to 1/2 stalk is low FODMAP; more is not. Fine for a little flavor, but don't make a giant celery juice or salad.
• Scallions (Green Onions) – Use the green tops only ¹³. The green part is a great onion substitute (no FODMAPs). Avoid the white bulbs (high FODMAP). Chives are also safe – similar flavor, zero FODMAP.
• Herbs & Spices - All fresh or dried herbs/spices are safe (basil, cilantro, oregano, pepper, etc.) - they contain no carbs. Just avoid garlic powder or onion powder (those are pure FODMAP). Tip: a pinch of asafoetida can mimic onion/garlic flavor without the FODMAPs.

Keep the High FODMAP Foods to Avoid field guide open while you shop so none of these safe veggies share a pan with a hidden trigger.

Fill your plate with these veggies and you'll get fiber and nutrients minus the bloat. Stir-fry them, toss them in salads, roast them - you won't run out of options.

Low FODMAP Fruits

Many fruits are high in FODMAPs, but these are low-FODMAP fruits you can enjoy (in moderation) without bloating:

• Banana (just ripe) – Low FODMAP up to ~1 medium. Pick yellow (just ripe) bananas; avoid overripe with brown spots (those have more fructans as starch converts to sugars during ripening) ¹⁴.
• Berries – Strawberries, blueberries, raspberries, and cranberries are safe in small portions. (~1/4 cup raspberries is okay ¹⁵; more could add fructans.) Blackberries are high FODMAP (high in sorbitol) ¹⁶ – avoid them.
• Grapes – Safe in generous quantity. ~1 cup of grapes (any color) is fine.
• Citrus – Oranges, mandarins, clementines, etc. are low FODMAP (about one medium fruit each). Even pomelo is okay (~1 cup of pieces).
• Kiwi – Up to 2 kiwifruit are low FODMAP. A great choice that can aid digestion – kiwi contains actinidin, a protease enzyme that enhances protein digestion and promotes gut motility ¹⁷.
• Pineapple – Safe in ~1 cup portions. Satisfy your sweet tooth with this tropical treat.
• Melons – Cantaloupe and honeydew are low FODMAP (~1/2 cup) ¹⁸. (Watermelon is not – skip it.)
• Lemon & Lime – Low FODMAP (mostly used for flavor). Feel free to use lemon/lime juice in water or cooking.
• Avocado – Low FODMAP up to 60g (~1/4 avocado or 3 tablespoons). Recent research discovered avocados contain perseitol (not sorbitol as previously thought), allowing a larger safe serving size ¹⁹. More than 80g becomes high in polyols.

Limit fruit to ~2 servings per day, spaced out (to avoid stacking). Don't eat multiple servings at once. Frozen or canned fruits are fine if they have no added high-FODMAP ingredients (like HFCS). And avoid juices from high-FODMAP fruits (e.g. apple or pear juice).

Low FODMAP Proteins

Protein is easy: meat, poultry, fish, and eggs contain zero FODMAPs. (FODMAPs are carbs; unprocessed proteins have none.) Just watch out for sauces or breading with garlic, onion, or wheat. Your safe protein options:

• Beef & Pork – All plain cuts are fine (steaks, ground meat, chops, etc.). Avoid breading or marinades with garlic/onion/wheat. (Also check sausages – they often have high-FODMAP fillers.) Bacon is low FODMAP as well.
• Chicken & Poultry – Chicken, turkey, duck, etc. are all safe. Again, no high-FODMAP prep. Deli meats often have added sweeteners or garlic – better to cook poultry yourself with herbs and infused oil.
• Fish & Seafood – All fish (salmon, tuna, cod, etc.) and shellfish (shrimp, crab, scallops, etc.) are low FODMAP. Problems only arise if they're breaded or cooked in high-FODMAP ingredients. Grill, bake, or sauté with safe seasonings.
• Eggs – Completely FODMAP-free. Have them any style – they won't cause bloating.
• Firm Tofu & Tempeh – Vegetarian proteins that work. Firm/extra-firm tofu is low FODMAP because the water-soluble GOS (galacto-oligosaccharides) are pressed out during processing – safe at 170g servings ²⁰. Tempeh (fermented soybeans) is also safe in moderate portions (~100 g). Avoid silken tofu (unpressed, retains GOS – high FODMAP at just 39g).
• Canned Lentils & Chickpeas – If you need some legumes, use canned and rinse them well. About 1/4 cup is okay ²¹ because some FODMAPs wash away in the liquid. Many people on strict elimination just avoid these, but a small amount can be tolerated by some.
• Protein Powder – Whey protein isolate is low FODMAP; whey concentrate is not. Most pea or rice protein powders are okay too. Just avoid powders sweetened with FODMAP ingredients (like fructose or sorbitol).

Plain meat, fish, and eggs won't make you bloat. Season them with herbs and garlic-infused oil (see below) to keep flavor high without actual garlic or onion.

(P.S. If protein meals still feel heavy, read Digestive Enzymes for Bloating. Not a FODMAP fix, but those enzymes can help you break down dense meals.)

Low FODMAP Grains and Starches

Carbs are fine – just choose low-FODMAP grains instead of wheat, barley, or rye:

• Rice – All types (white, brown, wild) are low FODMAP ²². Rice is gentle on the gut and a great staple. Have ~1 cup cooked per serving (or more if you tolerate it). Rice noodles and rice paper wraps are safe too.
• Quinoa – Low FODMAP up to ~1 cup cooked ²³. Use quinoa as a protein-rich alternative to wheat grains.
• Oats – Low FODMAP at ~1/2 cup dry. Make oatmeal with safe add-ins (avoid those flavored packets with apple or pear). Plain oats with a little maple syrup (low FODMAP) and berries make a great breakfast.
• GF Grains & Other Grains – Most gluten-free bread, pasta, and crackers are low FODMAP, since they're made from rice, corn, potato, etc. (Still check labels for sneaky ingredients like wheat, inulin, or honey.) Grains like millet, buckwheat, sorghum, and teff are safe too. For example, 100% buckwheat soba noodles or buckwheat flour pancakes are fine.
• Snacks – Corn tortillas, corn chips, rice crackers, and plain potato chips are low FODMAP. Avoid snacks with wheat or high-FODMAP flavorings (e.g. regular pretzels, chips seasoned with onion/garlic powder). Opt for gluten-free pretzels or any snack labeled low FODMAP.

Low FODMAP Dairy and Alternatives

You don't have to ditch dairy completely – just lactose:

• Lactose-Free Milk – Regular cow's milk with the lactose removed (they add lactase enzyme). Low FODMAP because the lactose is already broken down. Use it just like normal milk.
• Yogurt – Pick lactose-free yogurt (Greek or regular) if available. Or use coconut milk or almond milk yogurts (unsweetened, no added inulin or high-FODMAP sweeteners). Keep portions moderate (~1/2 cup).
• Aged Cheeses – Hard and aged cheeses are low in lactose (and thus low FODMAP) in moderation. Cheddar, Parmesan, brie, feta, etc. are fine. Have a few slices or sprinkles, not an entire cheese board. Avoid processed cheese that has added dairy fillers.
• Butter & Ghee – Essentially lactose-free. Butter has only trace lactose; ghee has none. Use them normally.
• Almond & Coconut Milk – Low FODMAP options. Almond milk is safe up to 1 cup ²⁴. Coconut milk (carton) about 1 cup is fine; canned coconut milk (thick) use ≤1/4 cup in a recipe.
• Soy Milk, Rice Milk, Oat Milk – These are tricky. Soy milk is only low FODMAP if made from soy protein isolate (the isolation process washes away GOS found in whole beans) ²⁵. Rice milk is actually low FODMAP at 200ml – earlier "high" ratings were based on digestible starch-oligos mistaken for indigestible FODMAPs ²⁶. Oat milk remains high FODMAP for most brands.
• Ice Cream & Sorbet – Choose lactose-free ice cream or ones made with almond/coconut milk. They give you the creamy treat without lactose. Sorbet can be okay if it's made from low-FODMAP fruit (like lemon or strawberry) and sugar. Avoid sorbets made from mango or sweetened with high fructose corn syrup.

Low FODMAP Nuts, Seeds, and Oils

Nuts and seeds are nutritious and mostly low FODMAP, but stick to modest portions (a small handful or ~2 tablespoons):

• Nuts (safe limits): Almonds (≤10 nuts) ²⁷, Peanuts (≤32 or 2 tbsp peanut butter), Walnuts/Pecans (≤10 halves), Macadamias (≤20 nuts).
• Seeds: Chia (≤2 tbsp), Flax (1 tbsp ground), Pumpkin (≤2 tbsp), Sunflower (≤2 tbsp). Sesame seeds are usually used in small amounts (they're fine). Tahini (sesame paste) is okay up to ~1 tbsp.
• Cashews & Pistachios – These are high FODMAP (even a small serving can trigger symptoms). Avoid them.

All pure oils are FODMAP-free (they're fats, no carbs). Cook with olive, canola, sunflower, etc. freely.

A secret hack: garlic-infused oil ²⁸. This gives you garlic (or onion) flavor without FODMAPs. The science: fructans are hydrophilic (water-loving) and lipophobic (oil-insoluble) – so the flavor compounds migrate into oil while FODMAPs stay trapped in the garlic ²⁹. Sauté garlic in olive oil, discard the garlic – the oil keeps the flavor with almost no FODMAP content. (Note: this only works in oil, not water-based dishes like soups.) You can buy garlic-infused oil or make it yourself (store in fridge). Butter and ghee are also safe (pure fat), and so is coconut oil.

Mix and match these low-FODMAP foods to create meals you love that love you back. For example, grill some chicken or fish, add a side of rice or quinoa, and pile on roasted veggies - you'll be satisfied, not swollen. Or start your day with oatmeal (lactose-free milk) topped with blueberries and chia seeds. You'll eat well and stay bloat-free - no plain chicken-and-rice monotony, promise.

Next Steps to Lock Results In

• Want the full triggers-to-remedies stack? Pair this list with How to Reduce Bloating: Causes, Remedies, Diet Solutions so you plug lifestyle fixes around your meals.
• Need a printable elimination timeline? Follow every stage inside 3 Phases of the Low FODMAP Diet while you rotate these safe foods through elimination, challenge, and personalization.

Conclusion

This list is the cheat code. Keep it in your kitchen, run your meals through it, and you’ll know exactly why your gut calms down. When something feels off, jump to the linked guides, plug the leaks, and stay in control instead of letting bloating call the shots.