IBS-Friendly Choices

The following is a sampling of just some of the many vegan foods that are low in FODMAPs.

Fruits

  • Banana, common, firm (1/3 banana)
  • Banana, common, unripe (green)
  • Banana, sugar, firm (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

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, pickled
  • Bell pepper
  • Bok choy
  • Cabbage, green and red
  • Carrot
  • Chard
  • Chile
  • Chives
  • Collard greens
  • Cucumber
  • Eggplant
  • Endive
  • Fennel, bulb and leaves
  • Gingerroot
  • Green beans
  • Kale
  • Lettuce
  • Mushrooms, canned
  • 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

Sweeteners

  • Cane sugar, brown, raw, white
  • Maple 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

Legumes

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

Beverages

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

Other

  • Herbs (most)
  • Licorice candy
  • Miso
  • Mustard
  • Nutritional yeast flakes
  • Seitan (check ingredients)
  • Soy sauce
  • Spices (most)
  • Tamari
  • Tamarind paste
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