Complete Low FODMAP Vegetarian Food List (No Sweets) for Gut Health

✅ What Is a Low FODMAP Diet?

The Low FODMAP diet is a clinical nutrition approach designed to manage symptoms of:

• Irritable Bowel Syndrome (IBS)

• Chronic bloating and gas

• Acid reflux and indigestion

• Abdominal pain after meals

FODMAPs are fermentable carbs found in common foods. When poorly absorbed, they lead to fermentation and gas in the gut. A Low FODMAP diet involves reducing foods high in:

• Fructose

• Lactose

• Fructans

• Galacto-oligosaccharides (GOS)

• Polyols (like sorbitol and mannitol)

🌿 Low FODMAP Vegetarian Food List (Sugar-Free)

Here's the complete list of Low FODMAP vegetarian foods, without sweets or added sugars, carefully selected for digestive comfort and gut support.

🚫 Avoid: Apple, mango, watermelon, guava, sapota, dried fruits

🚫 Avoid: Onion, garlic, cabbage, cauliflower, broccoli, leeks, mushrooms

🚫 Avoid: Wheat, barley, rye, bajra, jowar, ragi

🚫 Avoid: Regular milk, paneer, buttermilk, processed cheese

🚫 Avoid: Store-bought pickles, tomato ketchup, garlic paste, any sauces with sugar

🚫 Avoid: Butter, margarine, vegetable shortening

🚫 Avoid: Urad dal, chana, rajma, masoor dal, toor dal, green moong, soybeans

💡 Best Low FODMAP South Indian Food Options

• Idli (made with rice rava only – no urad dal)

• Plain rice dosa

• Coconut chutney (no garlic/onion)

• Steamed bottle gourd or pumpkin poriyal (no dal, no onion)

• Thin arrowroot or sabudana porridge

• Moong dal khichdi with bottle gourd

• Rava upma with carrots and cumin only

⚠️ Pro Tips to Follow the Low FODMAP Diet Successfully:

• 🥣 Cook vegetables — always avoid raw

• ❌ Avoid sweets – including jaggery, honey, sugar, chocolate

• 🍵 Drink only warm water or herbal teas

• 🔄 Rotate foods to avoid sensitivity buildup

• 📋 Keep a food journal to track reactions

🙌 Final Words from Coach Sravan

If you're dealing with persistent bloating, gas, or unpredictable gut issues, you're not alone—and you're not helpless either.

A carefully structured Low FODMAP vegetarian diet can reduce discomfort, improve digestion, and give your body the reset it needs. But remember, not all bodies react the same way. What works for one person may not work for another.

That’s why I help my clients go beyond just food lists. Together, we build custom gut-healing plans that fit your lifestyle, food preferences, and daily routine.

👉 If you're tired of guessing what to eat, and want science-backed, South Indian-friendly nutrition, I’m here to guide you step by step.

Join the waitlist or book a personalized consultation today to start your gut-healing journey the right way.