Paleo low-FODMAP diet food list

Learn more about FODMAPs here: 

Click Here to Get Your FREE FODMAP Food List

Please note that I recently updated the low-FODMAP food list in 2016.
You can find the latest version by clicking below.

I also personally invite you to join my FREE
7-day Bloat-Free Forever Online Classes to get the updates!

Download the pdf version of this Paleo low-FODMAP diet food list here.


Learn more about my book and cookbook Digestive Health with REAL Food. The book explains everything you need to know about FODMAPs and the cookbook includes over 86 low-FODMAP and gut-healing recipes. All gluten-free, grain-free, dairy-free, soy-free and legume-free. 🙂

24 thoughts on “Paleo low-FODMAP diet food list

  • There are no beans or soy on your list. I have cut all beans out of my diet but notice that there are various forms of soy on ingredient lists of ready made foods in the store. I am afraid to buy anything that has soy listed because I can’t afford to throw away a box of chicken burgers. It seems like the foods that I ‘can’ eat just keep dwindling. I am quickly discovering that ready made foods are on the ‘avoid’ list anyway because there will undoubtedly be at least one of; onion, garlic, tomato paste, high fructose corn syrup, artificial sweetener etc.in these foods.

  • Hi! I’m looking at avoiding fodmaps as a first step for my digestive issues (currently eat paleo and experience bloating, gas and diarrhoea daily but inconsistently with what I eat) just to get an idea if that’s where my problem is. I don’t have your book (but hopefully can afford it soon!) I am currently breastfeeding and don’t want to compromise my supply, how would you recommend getting enough carbs while eating paleo+low fodmap? I usually eat a ton of sweet potato 🙁 any tips would be really appreciated!

    • Hi Kate,

      Good job on trying to heal your gut naturally. How about regular potatoes (unless you have an autoimmune condition)? Plantains and yucca/cassava can also be great sources of starches and seem to be low-FODMAP. You can also go for low-FODMAP fruits like bananas, cantaloup and blueberries. Get my free FODMAP food list in the right column of this website. 😉 You’re doing a great job, mama. And you might be interested in checking out my podcast Real Food Mamas: http://realfoodmamaspodcast.com/

      All the best,


      • Thank you for the quick reply! I also have PCOS so I try to avoid things that might affect blood sugar too much so I’m not sure how much white potato I could handle. How do you find white potato in that regard? I will try to look for plantain or cassava but have never seen them where I live.

  • Hello Aglaee! I have been on the GAPS diet to treat my leaky gut and mental illnesses and it is not working out for me! My ND thinks I have a gene mutation and have methylation problems therefore I am intolerant to high sulfur foods. I become very angry after eating chicken and bone broth. Does this mean I should cut them out of the diet? How about kale? They are high sulfur, right?

  • I have had pretty good luck with the AIP/Paleo and low fodmap diets. Are you able to recommend a cookbook with some recipes which meets both criteria-AIP and low fodmap? Your food list with the green/yellow/red food has been great. I would like to vary my foods a bit. I have been eating everything pretty plain so far. I seem to tolerate the “not so hot” peppers, bell peppers still taste like bitter dirt to me so I don’t eat them much-an occasional red bell pepper cooked in things seems ok. My history is Ulcerative Colitis diagnosed at age 14. I am 59 now and finally not dealing with diarrhea 15-20x/day. I am hoping the next colonoscopy comes up with no crypt cells.
    My autoimmune problems are clearing-thyroid, psoriasis, fatigue, joint pain-almost totally gone. Thyroid tests are all now within normal. I have been doing aip about 2 years and fodmaps added about 6 months. For the folks who find the diet restrictive-I am thrilled not to be restricted to the bathroom anymore. I have found the diet to be freedom from one room in the house and pain. The tradeoff has been more than worth the effort. Thank you for the work you do! )

  • Hi,
    I’m doing the paleo fodmap diet because of SIBO. I have a question about the “be careful ” side of the list. What exactly does that mean? Say I wanted to make paleo cookies with maple syrup does that mean eat one cookie once a week kind of thing?

  • Hi there, great site you made!!! With what list do I start my elemination diet? FODMAP or AIP ? I´m already 80% Paleo for 2 years but I still get bad break-outs in my face, especially on my chin and nose. Even though I eat real good unprocessed foods and love cooking, it doesnt seem to be quite enough to heal my issues. Its so hard though, to be consequent, especially with a big family around. Looking for a foodlist and some instructions on how to start and what syntoms to watch for. Thanks !!! PS: I´m also living in Germany at the moment and moving to Canada in March, just like you I can not identify with my Bachelors degree in health, going to naturopath-school would be a dream but is too expensive. Greetings, Reggy

  • i had a colonoscopy two weeks ago and im hacving a lot of bloating and gas. i asked my Dr about it and she wanted me to start this diet for 6 weeks

    i have never heard of it can you share what it is all about

  • Hi there,

    Firstly I loved your book! Re FODMAPs – Some of the things on this list are in conflict with the Monash university low fodmap diet guide. The diet was pioneered at the university. I have followed your book to a tee and I’m ready to start reintroducing but want to stick with a low / no fodmap diet. I am confused about what to follow for this?
    I also wonder if you have any more information on the fodmaps in certain herbal teas? I have really missed these while on the protocol and would love to reintroduce some teas other than those on the safe i.e licorice tea, ginger and lemongrass tea etc.
    Thanks so much for any advice you can offer!

    • Hi Nadine! The data has changed a bit since my book came out and I also used a more careful / conservative approach for those with SIBO. Now that you’re ready to reintroduce, go with the foods you miss the most and reintroduce them one at a time regardless of their FODMAP category or content. 😉 Good luck and keep me posted!

  • Hi Aglaée, The download setup with your marketing/web company seems to be a dead end. I have signed up multiple times, both from this page and from clicking the link after downloading the pdf. I have confirmed my account from the email that was sent to me. Yet, everytime I am lead to a page that says “your subscription is confirmed” but it won’t take me to the pdf of the diet list that I want. So you know….

    Thanks for all of your hard work and care.

    • In other words, the program doesn’t seem to recognize that I have subscribed/registered and give me access…

    • Hi Jared!

      Thank you so much for letting me know about this glitch. I think I just fixed it. Can you please try again and let me know?



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