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“Eat This, Not That” FODMAPs Food List For Free

Get Your Free Low FODMAP Food List For Gut Health (Updated For 2026)

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Beat Bloating & Get A Flat Stomach

  • This is a giant list of what foods to eat, and what foods to avoid when following a low FODMAP diet.
  • ​Print or save to your phone to use as a quick-reference guide when shopping or cooking. I’ve attempted to list foods in both US and UK/Aus names, with US first.
  • ​I’ve included a screenshot of the pages below. But the full PDF is 4 pages and suitable for printing. 
  • ​To download it simply enter your details and tap the blue button. It will be emailed straight to you – it’s free!
Scientific References:

1. Varney J, Barrett J, Scarlata K, Catsos P, Gibson PR, Muir JG. FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol. 2017. 

2. Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014.

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