What to Eat: A Comprehensive List of Low FODMAP Foods
Low FODMAP foods are a healthy alternative for people who have to avoid lactose, fructose, sugar substitutes and certain polysaccharides. 
FODMAP-rich foods trigger typical digestive tract symptoms such as flatulence, diarrhoea and constipation in people with a corresponding intolerance. This is particularly the case if the person's intestines are damaged or if they have an individual, perhaps congenital, intolerance.
This is precisely why it is important to opt for LOW FODMAP foods such as those from Frusano. In our range you can find a wide variety of foods that are suitable for a LOW FODMAP diet - discover them now!
Table of contents
High FODMAP Foods to Avoid: Common Digestive Triggers
FODMAP-rich foods are:
| Category | Food category |
|---|---|
| Vegetables | Broccoli, cabbage, fennel, onions, garlic, leek |
| Pulses | Chickpeas, lentils, kidney beans |
| Fruit | Apples, pears, apricots, mango, cherries |
| Sweeteners | Honey, sugar substitutes (e.g. sorbitol) |
| Dairy products | Milk, yoghurt, quark |
The foods on this list should be avoided, especially if you also have Irritable Bowel Syndrome. Low FODMAP-friendly vegetables such as spinach, lettuce, courgettes and carrots should be used to ensure an adequate supply of nutrients.
Is wheat okay for low FODMAP?
Many sources also cite wheat and other grains as problematic. This is because intolerance to a specific substance in wheat was one of the starting points of the FODMAP concept: the authors believed that wheat contains large amounts of "fructans", i.e. fructose chains.
Wheat, however, is a very thoroughly researched food. The statement about the large quantities of fructans contained in wheat did not stand up to scientific scrutiny. Nevertheless, many articles on the FODMAP concept still mention wheat or even gluten as alleged triggers of symptoms.
In our opinion, the latter has nothing to do with a low FODMAP diet, as it has a completely different structure: All FODMAPs are carbohydrates, but gluten is protein. Quite independently of the FODMAP concept, more and more people are reporting wheat intolerance (wheat sensitivity); gluten intolerance (coeliac disease) is also being increasingly diagnosed.
Practising a low FODMAP diet forever is a symptom-oriented measure. "I can't tolerate these foods, so I won't eat them any more." If you don't mind such a restricted diet, you can stick to it, but you should make sure that you still get a good supply of all nutrients, vitamins and fibre - especially as FODMAP foods are often particularly rich in vitamins and minerals.
Delicious Low FODMAP Foods You’ll Actually Enjoy
Frusano offers many alternatives for a varied and conscious low FODMAP diet. When Ulf Herrmann, Managing Director of Frusano, was diagnosed with fructose malabsorption in February 2005, he realised that there was hardly anything appropriate for sale. As there appeared to be no supplier of fructose-free foods, he took the initiative and founded the company Frusano in 2006.
What makes the products from Frusano so special? We offer our customers a number of advantages:
- Unique Sweetening: Frusano's products are sweetened with a fructose-free glucose syrup.
- Natural Production: All Frusano's Low FODMAP products are produced as naturally as possible.
- Suitable for low FODMAP: Our products are fructose- and lactose-free, free from sugar substitutes and free from indigestible polysaccharides. They therefore fulfil all the requirements placed on low FODMAP foods.
Fructose intolerance and sensitivity to FODMAPs are both conditions that affect the digestive tract. Frusano has been producing low FODMAP foods since it was founded - in other words, for longer than the term low FODMAP has existed in its current form. The sugar levels and ingredients of Frusano products are far below the Low FODMAP standards. A fructose-free diet is therefore easily possible with Frusano's products.
We also offer nutritional supplements that provide you with all the important vitamins you need. Whether chewable tablets or a gut-friendly boost with our probiotic shots: At Frusano you will find everything you need for a low FODMAP diet.
Easy Low FODMAP Snacks for Every Craving
When it comes to snacks, it can sometimes be difficult for people following a low FODMAP diet to find suitable options. The good news is that there are many delicious options that fulfil these dietary restrictions. We present a list of low FODMAP foods and snacks that you can enjoy. Whether you prefer a sweet or savoury treat, we've got something for everyone:
- Almonds and peanuts: Nuts are a good source of good fats and protein and can be eaten in small amounts as a snack.
- Rice cakes: Rice cakes are easy to digest and a good alternative to conventional crackers or crisps.
- Vegetable sticks with dip: Cut cucumber, celery and red peppers into sticks. Prepare a dip from lactose-free yoghurt or a light mayonnaise with herbs such as dill or parsley.
- Dark chocolate: Dark chocolate with a high cocoa content is a good option for those with a sweet tooth. It contains less sugar and can be enjoyed in small quantities.
- Rice pudding: This dessert made from glutinous rice and lactose-free or plant-based milk is a delicious option for people with sensitive digestive systems. Make sure that the rice pudding does not contain any additional FODMAP-containing ingredients such as sultanas or honey.
- Hard-boiled eggs: They are high in protein and easy to prepare. A good option for a nutrient-rich snack
- Cooked chicken or turkey: Prepare a few pieces of cooked chicken or turkey. This is a good source of protein on the go.
Use this list as inspiration for low FODMAP snacks. Remember that everyone reacts to FODMAPs individually, so it is important to keep an eye on your own tolerances and speak to a dietitian if necessary.
At Frusano you will also find many low-fructose or fructose-free recipes that are not only nutritious but also taste great. Try them out now!
On-the-Go Low FODMAP Treats & Packaged Snacks
If you're looking for packaged snacks, it can be difficult to find low FODMAP cereal or protein bars in the supermarket. Often these snacks contain sweeteners that are high FODMAP. To avoid unpleasant surprises, read the ingredients list carefully and avoid bars with ingredients such as honey, maple syrup, sugar, invert sugar, fructose or sugar alcohols like sorbitol or sucralose (often present in "low-calorie" bars).
Frusano offers a variety of tasty packaged snacks and sweets for on-the-go that have been specially developed for people on a low FODMAP diet.
Guilt-Free Treats: Low FODMAP Sweets & Desserts
Do you have an intolerance and need to avoid sweets? No problem! Frusano has developed delicious treats that are free from fructose, sorbitol, lactose and other intolerable substances. With us, you can finally snack again without having to worry about negative effects on your gastrointestinal tract.
In this list you will find various sweets from Frusano that are suitable for a low FODMAP diet:
- Chocolates
- Gummy bears
- Sweets
- Fruit spreads
- Fructose-free drinks
- Fructose-free sweeteners
- Desserts
- Various baked goods and snacks
Many of the products are not only fructose-free or low-fructose, but also gluten-free and vegan. As many sufferers also do not tolerate sorbitol, Frusano products do not contain sorbitol either. You can easily order Frusano low FODMAP foods in our online shop and stock up on low FODMAP snacks and sweets. Many of our customers report that our naturally produced low FODMAP sweets taste even better than conventional sweets - try them too!
The Best Low FODMAP & Fructose-Free Organic Chocolate
Conventional chocolate often contains ingredients such as normal household sugar, milk powder or artificial sweeteners, which can cause stomach problems. That's why Frusano has developed a fructose-free chocolate
that is free from FODMAPs and still offers the delicious flavour of chocolate.
Sugar Alternatives: Sweeten Your Diet Without the Bloat
If you are following a low FODMAP diet, it can be difficult to find suitable sweeteners. Many conventional sweeteners contain FODMAPs, which can cause discomfort in sensitive individuals. But don't worry! There is actually a selection of low FODMAP sweeteners that you can use to add a pleasant sweetness to your food and drink.
There is one exception for hereditary fructose intolerance (HFI) - not all low FODMAP sweeteners are appropriate. The table lists tolerated Sweeteners on the left and non-tolerated Sweeteners on the right.
Recommended in moderation according to individual tolerance:
| tolerated by FI | not tolerated by FI |
| Glucose (dextrose) | Maple syrup |
| Rice syrup | Brown cane sugar |
| Tapioca syrup | Molasses |
| Stevia | (Beet) sugar, sugar beet, sugar (beet) syrup |
| Aspartame and other artificial sweeteners without the ending -it or -ol |
Important: If you are not fructose intolerant, all Sweeteners are tolerated in moderation.
The following Sweeteners are not recommended for a low fodmap diet and fructose intolerance:
- Agave syrup
- Fruit juice concentrate
- Fructose
- Glucose-fructose syrup
- Honey
- High-fructose corn syrup
- Isoglucose
- Invert sugar syrup
- Corn syrup
- artificial sweeteners such as sorbitol(ol) and other artificial sweeteners ending in -it or -ol
Rice syrup
Frusano offers a range of Sweeteners that are free from FODMAPs and therefore suitable for people with sensitive stomachs or digestive problems. One of our most popular products is rice syrup, a tolerable alternative to honey or granulated sugar, which is made from fermented rice. It has a mild flavour and can be used as a substitute for sugar in many recipes.
Corn sugar
Frusano offers Corn sugar for sweetening, which is made from corn starch. Corn sugar has a pleasant sweetness and is suitable for baking and sweetening drinks.
These alternatives to conventional sugar from Frusano do not contain any FODMAPs and can therefore be used safely in a low FODMAP diet. Try them out and enjoy an alternative sweetness.
Safe Drinks for a Low FODMAP Diet
When it comes to low FODMAP drinks, you should avoid unhealthy fizzy drinks and sodas with hidden sugars and additives. It's important to read labels carefully and look for drinks that are free of artificial additives. Some common additives that can be found in sodas include saccharin, aspartame, acesulfame potassium and sucralose. These are not compatible with a low FODMAP diet. Instead, you should look for natural alternatives, such as
- Unsweetened tea
- Water with fresh lemon or lime juice
- Homemade fruit spritzer
Refreshing Low FODMAP Drinks by Frusano
Another option is the low FODMAP drinks from Frusano. Our refreshing drinks such as stevia iced tea are perfect for quenching your thirst in an enjoyable way. You can also find wines and sparkling wines in our Frusano shop. So you can also enjoy drinks that are FODMAP-friendly on festive occasions. Our tip: We deliver the drinks directly to your home, free of charge, from a minimum order value!
Stock Your Pantry: Buy Low FODMAP Foods Online at Frusano
At Frusano we offer a wide range of low FODMAP foods for different occasions and needs. Whether you're looking for special meals for breakfast, lunch or cravings, we have something for everyone.
Visit our online shop to discover a wide range of high quality low FODMAP foods. For more information and tips on the low FODMAP diet, we recommend that you read our other low FODMAP articles or subscribe to our free newsletter.
Don't hesitate to contact us if you have any questions or concerns. Start your Low FODMAP journey today with our flavoursome foods.
Low FODMAP FAQ: Questions on the low FODMAP diet
Is cantaloupe melon low FODMAP?
However, people with fructose intolerance should avoid cantaloupe melon if they wish to follow a low FODMAP diet. The reason for this is its high sucrose content. As people with fructose intolerance have difficulty digesting fructose properly, eating cantaloupe melon can lead to discomfort such as abdominal pain, bloating and diarrhoea.
If you are looking for an alternative that is suitable for both people with fructose intolerance and those on a low FODMAP diet, we recommend papaya. Papaya has a lower fructose content, making it a safe choice. It is also rich in vitamins and fibre, making it a good and tasty option.
Is coconut blossom sugar low FODMAP?
For this reason, it is recommended to consume coconut blossom sugar in moderate amounts and to test individually how well it is tolerated. Some people may be able to tolerate smaller amounts, while those with fructose intolerance should avoid it altogether.
If you are looking for alternative sweeteners, we invite you to visit our shop.
Is dextrose (glucose) low fodmap?
Is elderberry low in FODMAPs?
As always, it is important to consider individual tolerances and reactions and to consult a nutritionist or doctor if in doubt.
For a safe choice, we recommend our own organic elderflower syrup from Frusano. This syrup is perfect for sweetening desserts, mixing with sparkling wine or using in milkshakes. It can also be enjoyed with water as a refreshing drink.
Is cane sugar low FODMAP?
Is erythritol low FODMAP?
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