S — Stellar

(go-tos)

  1. Extra-virgin olive oil

  2. Low-FODMAP veg: spinach, carrots, zucchini, eggplant, bell peppers, tomatoes, cucumbers

  3. Berries (strawberry, blueberry, raspberry), kiwi, citrus

  4. Whole grains (low-FODMAP): rice, oats, quinoa, buckwheat

  5. Nuts & seeds: walnuts, chia, flax, pumpkin seeds

  6. Protein staples: eggs, firm tofu, tempeh

  7. Flavor helpers: garlic-infused oil (fructans stay out), ginger, turmeric

  8. Lactose-free yogurt/kefir or hard cheeses (e.g., parmesan)

  9. Fatty fish: salmon, sardines, mackerel

A — Excellent

(most days)

  1. Other fish/seafood; skin-on chicken/turkey

  2. Legumes in small low-FODMAP portions (e.g., canned/rinsed lentils ~½ cup; chickpeas ~¼ cup)

  3. Corn tortillas/polenta; gluten-free whole-grain breads

  4. Seed/nut butters (peanut, almond) — modest portions

  5. Green tea; rooibos; peppermint tea (if tolerated)

B — Good

(watch portions and feel for individual tolerance)

  1. Bananas (firmer/less ripe are easier than very ripe)

  2. Avocado small (~⅛ fruit)

  3. Soy milk made from soy protein (not whole soybeans)

  4. Dark chocolate (≥70%) small squares

  5. Tomatoes/onion-free sauces; low-FODMAP stocks

C — Mixed bag

(common triggers; try later in re-intro)

  1. Regular portions of beans/lentils; hummus

  2. Cauliflower, asparagus, mushrooms (polyols)

  3. Large servings of stone fruits (peach, plum, cherry)

  4. Sourdough wheat (small slices may be OK for some)

  5. Coffee >1 cup/day; spicy foods if you’re sensitive

D — Limit

(often worsen flares)

  1. Red/processed meats; sausages, bacon

  2. Refined grains (white bread/pastries)

  3. Sugary desserts; ice cream (lactose)

  4. Fried takeaways (high fat + often onion/garlic)

  5. Alcohol (esp. beer/wine) during symptom spikes

E — Rarely

(frequent GI aggravators)

  1. Honey, agave; high-fructose corn syrup drinks

  2. Large dairy serves (regular milk, soft cheeses)

  3. Energy drinks; very high-caffeine beverages

  4. Big servings of “healthy but high-FODMAP” veg/fruit

F — Avoid

(add back with care later)

  1. Onion & garlic (whole/fresh/powder)

  2. Sugar alcohols: sorbitol, mannitol, xylitol, maltitol

  3. Ultra-processed snacks with trans fats (e.g., partially hydrogenated oils)

  4. “Fructan bombs” (e.g., inulin/chicory-root fiber added to bars/yogurts)