Surprising Low FODMAP Foods You Didn't Know You Could Eat

Written by Anca Vereen | Integrative Dietitian & Somatic Psychotherapist – Melbourne

When starting a low FODMAP diet, I often see clients feeling overwhelmed, confused and, honestly, a little disheartened. If you're reading this, you might be in that space too — eliminating so many foods that it feels like there's barely anything left on your plate. But here’s the good news - there are so many delicious, nourishing foods you can still enjoy — even in the most restrictive phase.

As a dietitian who works with gut health, IBS, SIBO, Chrons' Ulcerative Colitis, Coeliac disease and autoimmune clients, I've helped hundreds of people navigate this journey with clarity and confidence. And in this blog, I'm going to share with you surprising low FODMAP foods that you probably didn't know were allowed — so you can feel more empowered, supported, and inspired in the kitchen again.

✨ 10 Low FODMAP Foods You Might Not Know You Can Eat

1. Wheat Pasta – ½ cup (cooked)

Yes, wheat! In small portions, cooked wheat pasta is actually low FODMAP. This means you can still enjoy your comfort bowls — just keep the serve to around ½ cup cooked.

2. Wholemeal Bread – 1 slice

One slice of standard wholemeal bread is considered low FODMAP — another win for those who miss their morning toast!

3. Lima Beans – ¼ cup (boiled)

Surprisingly, a small serve of boiled lima beans can fit into a low FODMAP plan — offering a nice plant-based protein and fibre boost.

4. Firm Tofu

Firm tofu (not silken) is low in FODMAPs and incredibly versatile — perfect for stir-fries, bowls or grilled as a protein-rich snack.

5. Green Tops of Spring Onions & Leeks

While the white parts are high in FODMAPs, the green tops are totally fine — and super helpful for adding flavour back into your food.

6. Ripe Bananas – 1 medium

You don’t have to say goodbye to bananas — just stick to one ripe medium banana and enjoy it solo or in smoothies.

7. Canned Lentils – ½ cup (rinsed)

Canned lentils (well rinsed!) are lower in FODMAPs than dried. They’re easy to digest, quick to prepare, and an excellent prebiotic fibre source.

8. Almonds – Up to 10 nuts

Nuts aren’t off the menu — you can enjoy up to 10 almonds and still stay in the low FODMAP safe zone. Perfect for snacks or toppers.

9. Hard Cheeses – Cheddar, Parmesan, Swiss

Because they’re low in lactose, hard cheeses are generally well tolerated — bring on the flavour!

10. Maple Syrup – 1 to 2 tsp

Looking for a sweetener that won’t stir up symptoms? 100% pure maple syrup in small amounts is low FODMAP approved.

💛 Gentle Reminders from Me to You

I know how frustrating and lonely it can feel to constantly wonder, “Can I eat this?” But you don’t have to navigate it alone.

This way of eating is not forever. It’s a temporary reset to calm inflammation, support your gut, and help you feel better in your body again.

And the good news? There are still plenty of real, nourishing, and enjoyable foods you can eat — foods that support your healing without making you feel like you're missing out on life.

🧠 Pro Tips:

• Portion size is key. Even low FODMAP foods can cause symptoms in large amounts. The right amount makes all the difference.
• Use reliable apps. I recommend the Monash University FODMAP App for accurate serving sizes.
• Personalise your plan. Everyone’s tolerance is different — your body is unique, and your diet should be too.

🌱 Ready to Take the Stress Out of Eating?

If you're feeling stuck, restricted, or confused on your gut healing journey, I’m here to guide you through it with compassion, clarity, and science-backed support.

Through 1:1 consultations, I help you:

• Personalise your FODMAP journey
• Support your gut health long-term
• Reintroduce foods safely and confidently
• Address the emotional side of restriction and food fear
• Regulate your nervous system to support digestion and energy

✨ Book a session with me today @ www.ancavereen.com
Let’s nourish you with what your body actually needs — not just what it fears.

📚 References

• Monash University FODMAP Diet App. Monash University. https://www.monashfodmap.com
• Barrett JS, Gibson PR. (2010). "Clinical ramifications of malabsorption of fructose and other short-chain carbohydrates." Practical Gastroenterology
• Ong DK et al. (2010). "Manipulation of dietary short-chain carbohydrates alters the pattern of gas production and genesis of symptoms in irritable bowel syndrome." Journal of Gastroenterology and Hepatology