The best foods to eat on a low FODMAP diet include high-protein foods, like meat, fish, poultry, firm tofu, tempeh, or eggs; and fatty foods like oil, butter, and hard cheeses (e.g., cheddar, gruyere, Emmental, parmesan). Kefir and lactose-free dairy products and grains like quinoa, rice, cornmeal, and gluten-free products may also be consumed.

Instead, base your meals around low FODMAP foods such as: Eggs and meat Certain cheeses such as brie, Camembert, cheddar and feta Almond milk Grains like rice, quinoa and oats Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini Fruits such as grapes, oranges, strawberries, blueberries and pineapple