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Low FODMAP Food List Printable: overview of what's included

Overview

Starting the low FODMAP diet means checking almost everything you eat. This printable puts common foods into three color-coded columns: low FODMAP, fine in small servings, and high FODMAP foods to leave out while you test. A second page covers flavor without garlic and onion, the high FODMAP ingredients to look for on labels, and the three phases of the diet.

Then plan around it with a grocery list by aisle, a swaps chart, a week of meal ideas and a weekly planner. The food and symptom log helps you spot your triggers when you start bringing foods back.

  • Three clear columns

    Low FODMAP, watch the serving and high FODMAP, with a food icon for each item.

  • No garlic, no problem

    Swaps for garlic and onion and a list of label ingredients to check.

  • Track your triggers

    A food and symptom log for the elimination and reintroduction phases.

  • Meals already sorted

    Seven days of low FODMAP meal ideas and a weekly planner.

What's inside

How it works

  1. 1

    Buy on Etsy, then download the PDF for your paper size from your Etsy Purchases page.

  2. 2

    Print at 100% / actual size, or import the PDF into GoodNotes, Notability, Xodo or any PDF app.

  3. 3

    Stick the list on the fridge and plan your week. Everything is undated, so reprint pages any time.

Good to know

  • Digital download: nothing is shipped
  • Personal use license: please don't share or resell the files
  • Colors may look slightly different when printed
  • A general guide, not medical advice: check with your doctor or dietitian for your own needs.
  • FODMAP content depends on the serving size: check the Monash University FODMAP app for exact amounts

Questions

What foods can you eat on a low FODMAP diet?

The list shows low FODMAP foods such as carrots, spinach, potatoes, blueberries, oranges, rice, oats, eggs and plain meat and fish, plus foods that are only low in small servings. Serving size matters, so check the Monash University FODMAP app for exact amounts.

What can I use instead of garlic and onion?

Garlic-infused oil, the green tops of scallions, chives, ginger, fresh herbs and a pinch of asafoetida are all on the flavor page.

How long do you follow the low FODMAP diet?

It's usually done in three phases: a strict low FODMAP phase of 2 to 6 weeks, then reintroducing one food group at a time, then keeping the foods you tolerate. It works best with a doctor or dietitian.

Can I use it on my iPad?

Yes. Import the PDF into GoodNotes, Notability, Xodo or any PDF app. The index and section tabs are clickable, so you can tap to jump between sections.

Will I get a printed copy in the mail?

No. It's a digital download. You print the pages yourself at home or at a print shop, or use them on a tablet.

How it's made: designed by Sorted Templates. We use AI tools to help draft text and lay out pages, and every page is reviewed and edited by us before it's listed. Lifestyle and mockup images may be AI-generated or AI-edited; the page previews show the actual files.

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