Carrots, cucumbers, spinach, zucchini, eggplant, and potatoes.

Ingredients like chicory root, inulin, and fructo-oligosaccharides (FOS) are highly fermentable and can trigger symptoms. Low FODMAP Diet App

Lactose-free milk, almond milk, and firm cheeses like cheddar, brie, or feta. 2. Master the Label Scan

Oranges, strawberries, blueberries, pineapple, papaya, and grapes.

When buying packaged goods, scan the ingredient list for common high FODMAP "red flags".

Fresh chicken, fish, seafood, eggs, and plain beef or pork.