IBS-Friendly Choices

The following is a sampling of just some of the many vegan foods that are low in FODMAPs.
Check the Vegan Low-FODMAP Shopping Guide for the most current and complete list.

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Fruits

• Banana, common, ripe (1/3 banana)
• Banana, common, unripe (green)
• Banana, sugar, ripe (1 small)
• Blueberries
• Cantaloupe
• Clementine
• Coconut, fresh
• Cranberry juice
• Grapes
• Honeydew melon
• Kiwifruit
• Lemon and lime juice
• Orange
• Papaya
• Pineapple
• Plantain
• Raspberries, red
• Rhubarb
• Star fruit (carambola)
• Strawberries
• ​Tamarind
• Tangelo

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Bread & Grains

• Bread, 100% sourdough spelt or wheat
• Bread, gluten-free, plain, vegan
• Buckwheat groats
• Cornflakes, gluten-free
• Millet, hulled
• Oats, quick-cooking (¼ cup dry; ½ cup cooked)
• Pasta, gluten-free
• Polenta
• Popcorn, plain
• Quinoa
• Rice
• Sorghum flour
• Tapioca
• Tortilla chips, plain
• Tortillas, brown rice
• Tortillas, corn
• Wild rice

Vegetables

• Alfalfa sprouts
• Arugula
• Bamboo shoots
• Bean sprouts
• Beets, canned
• Beets, pickled
• Bell pepper
• Bok choy
• Cabbage, green and red
• Carrot
• Chard
• Chile
• Chives
• Collard greens
• Corn, baby, canned
• Cucumber
• Eggplant
• Endive
• Fennel, bulb and leaves
• Gingerroot
• Green beans
• Kale
• Lettuce
• Mushrooms, canned
• Mushrooms, oyster
• Nori
• Olives, black or green
• Parsnip
• Potato
• Radicchio
• Radishes
• Rutabaga
• Sea vegetables
• Scallion greens (not bulb)
• Spinach
• Spirulina
• Squash (kabocha, patty pan, yellow, spaghetti)
• Tomatoes
• Turnip
• Water chestnuts
• Zucchini

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Sweeteners

• Cane sugar, brown, raw, white
• Maple syrup
• Rice syrup
  
• Stevia

Nuts/Seeds

• Brazil nuts
• Chestnuts, boiled
• Chia seeds
• Macadamia nuts
• ​Peanuts
• Pecans
• Pine nuts
• Poppy seeds
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

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Legumes

• Chickpeas, canned, rinsed (¼ cup)
• Edamame, frozen
• Lentils, canned, rinsed (½ cup)
• Peanuts/peanut butter
• Tempeh, plain
• Tofu

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Beverages

• Almond milk
• Beer
• Coffee, black
• Gin
• Peppermint tea
• Rice milk
• Tea, black/white/green
• Whiskey
• Wine (except sticky and low-glycemic index)
• Vodka

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Other

• Cheese, soy
• Dulse
• Herbs (most)
• Licorice candy
• Miso
• Mustard
• Nori
• Nutritional yeast flakes
• Seitan (check ingredients)
• Soy sauce
• Spices (most)
• Tamari
• Tamarind paste
• Wakame
• Wasabi

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