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This Keto Low-FODMAP Food List is the most complete list I’ve found on the internet. Post the free printable where it’s easy to see and make your grocery list. Or, take it with you to the grocery store to make shopping easy!
If you need to improve your digestive and overall health while on a Keto or Low Carb diet, the Low-FODMAP diet is helpful for many people.
I used it myself for one year and saw encouraging progress within the first two weeks.
Is it hard to do a Keto Low-FODMAP diet
Surprisingly, it isn’t that hard! You’ll be surprised how many Keto foods you can still enjoy.
To give you an example, on this combination diet you’ll be able to enjoy beautiful meats like beef, pork, chicken or salmon. You can bake with ingredients like coconut flour, enjoy many nuts and seeds, use toppings like pesto and aioli (homemade mayonnaise) and even top your meals with cheese!
You can make big salads, soups, omelettes, wraps and spaghetti squash boats.
So, after getting used to your new list of ingredients, it shouldn’t be too hard to be content while you let some healing happen in your belly.
What is Low-FODMAP
Low-FODMAP is a term used to describe the molecules people with irritable bowel syndrome have difficulty digesting: — fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
These molecules are found in common foods most of us eat everyday: apples, blackberries, cauliflower, onions, beans, cream and even sugarless chewing gum.
Creators of the diet, and now many doctors, recommend giving up the potentially offensive foods for 2 to 6 weeks, then reintroducing them one at a time to see which ones are fine and which ones are still offensive.
What symptoms are helped by a Low-FODMAP diet
You may choose a Keto Low-FODMAP diet for a combination of symptoms, including autoimmune related issues, inflammation, gas, constipation, diarrhea, bloating or stomach pain.
Individual bodies vary in their reactions to foods.
Thankfully, this list will help you to maintain your Low Carb diet while also implementing Low-FODMAP principles.
You can learn more about Low-FODMAP diets from these resources: 1, 2, 3, 4.
Refer to the list below, or Print it by clicking HERE:
I hope this printable is helpful and makes the combination diet a lot easier.
Low-FODMAP related articles on Eat Beautiful:
- Low-FODMAP Keto Beef Curry recipe
- Low AND High FODMAP Lists for Paleo, Gluten-free and GAPS diets
- AIP Low-FODMAP Food List
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Journey says
Omg what a gift that you’ve made this! I get overwhelmed with all my dietary needs and fitting them together. Thank you so much!
Megan says
You’re welcome, and I’m so glad it’s helpful! 🙂
Janice says
Coconut flour is NOT low fodmap, as per monash university, and as per my gut.
Megan says
Hi Janice, coconut flour is not listed on this page. I’m not sure if you’re just sharing your personal story or if you’re reacting to something I don’t see, but yes, you are correct that coconut flour is a high FODMAP food.
Emma Westerdale-Shaw says
Currently at rock bottom with persistent IBS symptoms. I like keto and GP has suggested FODMAP. No idea where to start. Thank you this will help.
Megan says
Hi Emma, you’re welcome. I’m glad the combo list of Keto and Low FODMAP is helpful! Best wishes for a speedy improvement in IBS symptoms!
Teri Ruffino says
Thank you so much for this list. I have spent so much time trying to cross reference the two plans and this has really helped. Have you found any cookbooks with simple recipes and go to basics for combining low carb and low fodmap?
Megan says
I’m so glad it’s helpful, Teri! 🙂 I’m sorry, no, I haven’t, but you can look for clean low carb recipes and then sub in your low fodmap foods. That would be the easiest approach I think. I know that won’t always work.
Teri Ruffino says
Thank you!
Megan says
You’re welcome!
Marie Alm says
Hi – I just found this page. I know of a place that has what she calls Squeaky Clean Keto recipes (not fodmap though) and a hardcopy cookbook, if you want. I bought that and made several of the recipes. I am surprised at how much I like (no – I love) some of the recipes. The lady’s name is Mellissa Sevigny and the site is ibreatheimhungry.com. I hope it’s ok to put that in here. I figure that it probably is ok since Megan (this page) says she doesn’t know of a place that has a bunch of really clean keto recipes (if I understood it right)(if not, I apologize).
I was thinking that Megan’s low fodmap keto food list and Mellissa’s squeaky clean recipes, that might fill the bill as to what you’re looking for.
I need to combine low fodmap with keto also but I was trying to wing it,
Megan says
Hi Marie Alm, no problem, and thanks for sharing! 🙂 I’m familiar with that website, but not very, and didn’t realize her focus. Great to know! Here’s her cookbook: https://amzn.to/44vYSt1