This article reflects current Monash University low FODMAP data and portion guidance. Please refer to your Monash app for more detail.
10 foods you may be surprised to learn are low FODMAP
1. Fruit
Fruit often gets labelled as “risky” for people with IBS and in reality, too much fruit will cause an increase in gut irritability in most people. We advise aiming for 2 serves spread over the day. Low FODMAP options include citrus, kiwi fruit, pineapple, blueberries, papaya, firm banana, rock melon and passionfruit. Many other fruits can also be included in smaller serves e.g. raspberries, strawberries, apricots, cherries and more.
Tip: Stick to one serve of fruit (approx. 1 medium piece or 1 cup chopped) per meal or snack to avoid a high total fructose load.
Try this: Blueberry smoothie with ½ cup blueberries and ½ a firm banana
2. Cheese
A low FODMAP diet is not automatically dairy-free. Many cheeses are naturally low in lactose because most of the lactose-rich whey is removed during the cheese-making process. Low FODMAP options include cheddar, colby, feta, mozzarella, Swiss, brie, blue, camembert and tasty cheese.
Tip: if you can slice or grate it, its lactose free. If you can swish it with your finger, check the serve size in your Monash app
Try this: Toasted cheese & tomato sandwich
3. Onion – yes really!
Onion is one of the most infamous high foods for people with IBS, but it’s no longer a blanket “avoid.” Certain types of onion are low FODMAP in small serves:
- Brown onion: 2 tablespoons (20g)
- Red or white onion: 1 tablespoon (10g)
- 2 large pickled onions (60g)
Tip: When used mindfully, onion can still add flavour without upsetting your gut
Try this: BBQ sliced onion in a burger
4. Sweet chilli & satay sauce (even with garlic)
Seeing garlic in an ingredient list doesn’t automatically make a food high FODMAP. Many commercial sauces containing garlic, including sweet chilli and satay sauce, have a low FODMAP serve of 2 tablespoons (40g) according to Monash FODMAP.
Tip: This is a great example of why portion size often matters more than ingredients alone.
Try this: Drizzle over noodles, tofu, chicken or vegetables
5. Leek & Spring onion
Good news for flavour lovers, the white part of both leek and spring onion now have confirmed low FODMAP serves of 2 tablespoons (14g) and 1/3 of a cup (32g) respectively.
Tip: These are excellent alternatives to onion while still providing depth and aroma.
Try this: Leek and feta omelette or spring onion sprinkled over meals
6. Chickpeas
Chickpeas are well known as a gassy food and are often labelled “off limits,” but preparation changes everything. FODMAPs are water soluble so when they sit in the can with brine, the FODMAPs leach into the liquid. Drain your canned chickpeas and they are low FODMAP at ¼ cup.
Tip: Chickpea pasta is high in fibre and protein and low FODMAP at 1 cup (100g) cooked.
Try this: Add to chickpeas to a salad with chicken, tomato and cucumber
7. Wheat Sourdough bread
Not all bread is created equal. When sourdough bread goes through the leavening process, the sourdough bacteria breaks down the fructans making it low FODMAP at 2 slices. Get more info on choosing a low FODMAP sourdough here.
Tip: As long as your sourdough contains sourdough culture, its low FODMAP at 2 slices regardless of if it has yeast or not.
Try this: Sourdough toast with eggs & grilled tomato for brunch
8. Avocado (it’s all about the serve)
Avocado is often misunderstood. While larger amounts are high FODMAP, Monash list avocado as low FODMAP at 3 tbsp or 60g.
Try this: Avocado on sourdough toast
9. Ice Cream (with a lactase tablet)
Ice cream is often assumed to be off limits on a low FODMAP diet due to the lactose content.
For people with lactose intolerance, taking a lactase enzyme tablet with the ice cream breaks down the lactose, meaning ice cream can often be enjoyed without triggering symptoms. This is a useful tool for increasing flexibility and reducing unnecessary restriction.
Tip: You can purchase lactase tablets at the pharmacy and carry them in your bag for ice cream emergencies.
Try this: A scoop of vanilla ice cream with strawberries
10. Chocolate
While many assume dessert is off the table, dark chocolate is actually Low FODMAP because it contains significantly less milk.
Tip: Dark chocolate is low FODMAP at 30g and doesn’t become moderate until 80g.
Try this: Melt your portion of dark chocolate and drizzle it over a handful of strawberries or a low-FODMAP serving of walnuts for a fancy, gut-friendly treat.
Takeaway
If you started this article wondering, “What’s left if onions, garlic, wheat & cheese are off the table?”, hopefully you now have your answer: when you check serve sizes, plenty
The low FODMAP diet isn’t designed to be restrictive or lifelong. It’s a short-term tool to help identify your individual triggers, not eliminate enjoyment from food. Many foods restricted during the elimination phase can be reintroduced later, often in flexible amounts.
With the right guidance, eating low FODMAP can feel normal, satisfying and empowering.
Need personalised support?
If you’re feeling overwhelmed, confused, or stuck in food fear, working with an Accredited Practising Dietitian can make all the difference. I specialise in IBS and food intolerance and can help you navigate the low FODMAP diet with clarity, confidence and far less stress.
Book an appointment with me here to get personalised guidance and a plan that works for your gut and your life.
