low fodmap fermented foods
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Discover the Benefits of Low FODMAP Fermented Foods for Digestive Health


The low FODMAP diet is a dietary approach that can help people with digestive issues manage their symptoms. FODMAPs are short-chain carbohydrates poorly absorbed in the small intestine, leading to bloating, gas, and other digestive issues. The low-FODMAP diet involves avoiding or limiting high-FODMAP foods and replacing them with low-FODMAP alternatives.

Fermented foods are an essential part of a healthy diet. Fermentation is a process in which bacteria or yeast break down sugars and other substances in food, producing beneficial compounds such as probiotics, vitamins, and enzymes. Fermented foods are also believed to support digestive health and the immune system.

Low FODMAP fermented foods can offer the benefits of both the low FODMAP diet and fermented foods. Individuals can benefit from probiotics, vitamins, and enzymes without exacerbating their digestive symptoms by choosing low-FODMAP fermented foods. Some low-FODMAP fermented foods include sauerkraut, kimchi, pickles, and kefir.

What Fermented Foods Are Low Fodmap

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A low FODMAP diet is a practical dietary approach for people with Irritable Bowel Syndrome (IBS). This diet restricts high FODMAP foods and limits FODMAP intake to 0.02 ounces (0.5 grams) per sitting or 0.08–0.1 ounces (2.5–3 grams) per day if you eat small, frequent meals(1).

Fortunately, many foods are naturally low in FODMAPs, including(2):

  1. Beef: A great source of protein and vitamin B12, beef is naturally low in FODMAPs and can be enjoyed in various forms, such as grilled, roasted, or stir-fried.
  2. Chicken: High in protein and low in FODMAPs, chicken is a versatile ingredient that can be baked, grilled, or used in soups and stews.
  3. Eggs: Eggs are an excellent source of protein and can be boiled, fried, scrambled, or used in baking.
  4. Fish: Many types of fish, including salmon, tuna, and cod, are low in FODMAPs and are a good source of omega-3 fatty acids.
  5. Lamb: Low in FODMAPs and a rich source of protein and iron, lamb can be roasted, grilled, or used in stews.
  6. Prawns: Prawns are low in FODMAPs and a good source of protein and omega-3 fatty acids. They can be boiled, grilled, or used in stir-fries.
  7. Tempeh and Tofu: Both tempeh and tofu are made from soybeans and are low in FODMAPs. They can be used in various dishes, such as stir-fries, salads, and soups.
  8. Whole grains and starches: Many whole grains and starches, including rice, quinoa, potatoes, and sweet potatoes, are naturally low in FODMAPs and can be used in various dishes.
  9. Fruits and vegetables: Most fruits and vegetables are low in FODMAPs and can be enjoyed in moderation. Some examples include berries, citrus fruits, leafy greens, carrots, and zucchini.
  10. Nuts and seeds: Nuts and seeds, including almonds, walnuts, chia seeds, and pumpkin seeds, are low in FODMAPs and can be enjoyed as a snack or added to salads baked goods.
  11. Dairy: Some dairy products, including hard cheeses, lactose-free milk, and butter, are low in FODMAPs and can be enjoyed in moderation.
  12. Oils: Most oils, including olive oil, coconut oil, and avocado oil, are low in FODMAPs and can be used for cooking and salad dressings.
  13. Beverages: Many beverages, including water, coffee, tea, and herbal teas, are naturally low in FODMAPs.
  14. Condiments: Some condiments, including mustard, mayonnaise, and soy sauce, are low in FODMAPs; it’s essential to check the ingredient lists for added FODMAPs in processed spices.

The low FODMAP diet has been shown to decrease stomach pain, bloating, flatulence, diarrhea, and constipation, which may improve the quality of life. However, it is not recommended for everyone and should only be followed under the guidance of a dietitian with expertise in digestive disorders if you have IBS.

Low FODMAP Fermented Foods: Benefits and Examples

Fermented foods are an excellent addition to a low FODMAP diet. They are foods that have undergone the process of fermentation, where natural bacteria convert sugars and carbohydrates into alcohol, lactic acid, or acetic acid. This process not only preserves the food but also enhances its flavor and nutritional content.

Fermented foods are known for their high probiotic content, rich in beneficial bacteria that promote good gut health. However, some fermented foods can be increased in FODMAPs, triggering digestive symptoms in people with IBS and other digestive issues.

Luckily, fermented foods are low in FODMAPs and can be enjoyed without adverse effects while providing similar advantages. The following are some instances:

  • Sauerkraut: Sauerkraut is a fermented cabbage dish low in FODMAPs. It is an excellent source of probiotics, fiber, and vitamin C, which helps boost the immune system. Sauerkraut is easy to make at home, or you can find it in the refrigerated section of most grocery stores.
  • Kimchi: Kimchi is a spicy, fermented vegetable dish staple in Korean cuisine. It is low in FODMAPs and contains probiotics and antioxidants. Kimchi is made from various vegetables, including cabbage, radish, and scallions, which are fermented with spices and seasonings. Kimchi is a flavorful way to add variety to your low FODMAP diet.
  • Pickles: Pickles are cucumbers fermented in vinegar, water, and spices. They are low in FODMAPs and a good source of probiotics. Pickles are also low in calories and high in vitamin K, which is essential for bone health. Pickles can be enjoyed as a snack or added to sandwiches and salads.
  • Kefir: Kefir is a fermented milk drink low in lactose and FODMAPs. It is a good source of probiotics and calcium, essential for bone health. Kefir is similar to yogurt but has a thinner consistency and a tangy flavor. It can be enjoyed on its own or added to smoothies and cereal.

Low FODMAP Diet: Foods to Avoid

If you’re considering a low FODMAP diet, avoiding high FODMAP foods that trigger gut-related symptoms is crucial. Foods like dairy-based milk, yogurt, and ice cream; wheat-based products such as cereal, bread, and crackers; beans and lentils; certain vegetables like asparagus, onions, and garlic; and certain fruits like apples, cherries, pears, and peaches can aggravate your gut and cause discomfort.

Here is a comprehensive list of high-FODMAP foods to avoid while on a low-FODMAP diet:

  • Dairy: milk, yogurt, ice cream, soft cheese, cream cheese, cottage cheese, ricotta cheese, and sour cream.
  • Grains: wheat-based products such as bread, pasta, and crackers, as well as barley, rye, and certain types of oats.
  • Fruits: apples, apricots, blackberries, cherries, dates, figs, mangoes, nectarines, peaches, pears, plums, and watermelons.
  • Vegetables: asparagus, artichokes, beans (baked beans, kidney beans, chickpeas, lentils), beetroot, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, leeks, mushrooms, onions, snow peas, shallots, and sugar snap peas.
  • Sweeteners: honey, agave, high-fructose corn syrup, and xylitol.
  • Beverages: beer, fortified wines, soft drinks, and fruit juices that contain high FODMAP fruits.

By eliminating these high FODMAP foods, you can significantly reduce the symptoms of IBS and improve your gut health. However, it’s important to note that a low FODMAP diet should be followed only short term, as it may lead to nutritional deficiencies.

Are fermented foods low in FODMAP?

Not all fermented foods are considered low FODMAP. Knowing which fermented foods may trigger symptoms in individuals with digestive issues is essential. For example, beer is a popular fermented beverage high in FODMAPs due to its fructan content. Fructans are a carbohydrate that can be difficult to digest, leading to bloating and other symptoms in some people.

Similarly, yogurt can also be high in FODMAPs, particularly those that contain added sugars or fruits. However, plain Greek yogurt is typically considered low in FODMAPs and is an excellent source of probiotics, which can help improve gut health.

Kombucha, a fermented tea drink, is another example of a high-FODMAP fermented food. It contains fructans and polyols, which can cause digestive issues in some individuals. Therefore, individuals with digestive problems should consume these high-FODMAP fermented foods in moderation or avoid them altogether.

How to Implement a Low FODMAP Diet

Implementing a low FODMAP diet may initially seem overwhelming, but simple steps can easily incorporate it into your daily routine.

Here are some tips for implementing a low FODMAP diet:

  • Consult a registered dietitian specializing in digestive disorders to create a customized, low-FODMAP diet plan.
  • Start by eliminating high-FODMAP foods from your diet for two to six weeks.
  • Keep a food diary to track your progress and identify any potential triggers.
  • After the elimination period, gradually reintroduce FODMAPs into your diet to identify your tolerance level.
  • Be patient and allow enough time for your body to adjust to the new diet.
  • Plan your meals and snacks ahead of time to ensure you’re consuming a balanced diet.
  • Experiment with low-FODMAP recipes and foods to keep your meals exciting and flavorful.

Following these simple steps, you can successfully implement a low FODMAP diet and improve your gut health.


Low FODMAP fermented foods can offer various health benefits for individuals with digestive issues. Individuals can enjoy the benefits of probiotics, vitamins, and enzymes without exacerbating their symptoms by choosing low-FODMAP fermented foods. Some low-FODMAP fermented foods include sauerkraut, kimchi, pickles, and kefir. Not all fermented foods are low in FODMAPs; some, such as beer and kombucha, can be high in FODMAPs and exacerbate digestive symptoms. Individuals can support their digestive health and overall well-being by incorporating low-FODMAP fermented foods into their diets.


Bellini, M., Tonarelli, S., Nagy, A., Pancetti, A., Costa, F., Ricchiuti, A., … Rossi, A. (2020). Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients12(1), 148. https://doi.org/10.3390/nu12010148

Sultan, N., Varney, J. E., Halmos, E. P., Biesiekierski, J. R., Yao, C. K., Muir, J. G., … Tuck, C. J. (2022). How to Implement the 3-Phase FODMAP Diet Into Gastroenterological Practice. Journal of Neurogastroenterology and Motility28(3), 343–356. https://doi.org/10.5056/jnm22035

Joseph Emb
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Hi there! I'm Joseph Emb, a nutritionist and certified personal trainer passionate about helping people reach their health and fitness goals. With over ten years of experience in the health and wellness industry, I've accumulated a great deal of knowledge that I love to share with my readers. I have a degree in exercise science and am proud to have been featured in reputable publications such as Men's Health and Women's Fitness. My goal with my blog is to inspire and empower others to take control of their health and live happier healthier lives.
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