While on a low FODMAP diet, you are allowed to eat foods low in FODMAPS.
Here are some of the foods you can eat on this diet:
Nuts and Seeds – macadamia, peanuts, almonds, walnuts and pumpkin seeds.
Fruits – fresh fruits such as oranges, bananas, grapes, strawberries, kiwi, blueberries, honeydew melon, lime and lemon
Vegetables – fresh vegetables such as ginger, cucumber, lettuce, alfalfa sprouts, carrots, green beans, tomato, olives, potatoes, eggplant and bell pepper.
What You Aren't Allowed to Eat on FODMAP
Avoid eating foods high in FODMAPs. They’ll be reintroduced later, one at a time, until you are able to figure out what you shouldn’t eat. The following are the foods believed to cause symptoms in people with gastrointestinal problems:
Nuts and Seeds – cashew nuts and pistachios
Fruits – fruits such as mangoes, peaches, pears, apples, watermelon, cherries, blackberries, plums, prunes, and apricots. Dried fruits and fruit juice concentrate are also not allowed.
Wheat and Rye and All Wheat Products such as bread, pizzas, pasta and crackers.
Beans and Lentils are also not allowed.
Vegetables – cabbage, broccoli, asparagus, garlic, onions, cauliflower, beetroot, celery and mushrooms.
Drinks – alcohol, sports drinks, energy drinks, and coconut water.
Dairy products that contain lactose such as milk, soft cheese, yoghurt, ice cream and custard
Natural and Artificial Sweeteners – honey, agave nectar, Isomalt, Xylitol, Sorbitol, and high fructose corn syrup