Many anti-inflammatory foods are also low FODMAP, but not all of them, and serving size decides which side of the line a food falls on. Garlic, onion and beans are the big examples: they show up on most anti-inflammatory lists, yet they are high FODMAP and often cause trouble for people with IBS.
I used to think switching to raw kale salads, huge cauliflower bowls, and chicory-root fiber protein bars was the ultimate upgrade for my digestion, but within days, my gut was so intensely bloated and painful that I could barely sit through work. After tracking my symptoms, I realised that high-FODMAP fibres and raw cruciferous veggies were actually triggering heavy fermentation, so I switched to gently cooked greens, peeled root vegetables, and easily digestible cooked grains like jasmine rice instead. Cooking the vegetables thoroughly to break down those tough fibres made an immediate difference, allowing my digestion to settle without missing out on nutrients.
As a certified nutritionist, this is one of the most common mix-ups I see. Below you will find which foods fit both approaches, the serving sizes to stick to, and what to swap when a food does not fit.
Is low FODMAP anti-inflammatory?
Not by itself. The two approaches have different goals, so it helps to know which one you are doing.
| Low FODMAP diet | Anti-inflammatory diet | |
|---|---|---|
| Main goal | Reduce gut symptoms like bloating, gas and pain. | Eating pattern that is commonly used to support overall health |
| What it limits | Fermentable carbohydrates (FODMAPs) | Highly processed foods, fried foods, excess sugar |
| Length | In the short term, then reintroduce foods. | Long-term pattern |
| Best known for | IBS | Mediterranean-style eating |
A 2025 review in Frontiers in Nutrition looked at the low FODMAP diet in people with inflammatory bowel disease (IBD). It found evidence that the diet can help control symptoms such as bloating and pain, but no data showing that it reduces intestinal inflammation. The authors suggest using it short-term, with a dietitian, and then returning to a balanced Mediterranean-style diet.
So the idea is not that low FODMAP calms inflammation. It is that you can choose foods that fit your symptom plan and also belong to an anti-inflammatory style of eating.
A note on IBD: if you have Crohn’s disease or ulcerative colitis, please talk to your doctor or a dietitian before changing your diet. This article is general information and is not a treatment.
Anti-inflammatory low FODMAP foods to eat
These foods are commonly included in anti-inflammatory eating patterns and are low FODMAP in the serving sizes shown. Serving sizes are per meal. Always check the Monash University FODMAP app for the current amount, because they are updated when foods are retested.
Proteins
| Food | Low FODMAP serving | Notes |
|---|---|---|
| Fish and seafood, including salmon and sardines | Plain, no limit listed | Choose fatty fish for omega-3 fats. Avoid marinades or sauces with garlic or onion. |
| Eggs | No limit listed | Eggs contain no carbohydrates, so no FODMAPs. |
| Firm tofu (drained) | 170 g (about 1 cup cubed) | Silken tofu is high in FODMAP at the same amount. See Is Tofu Low FODMAP? |
| Tempeh (plain) | Up to 170 g | Recently updated from 100 g, so check the app. |
Healthy fats, nuts and seeds
| Food | Low FODMAP serving | Notes |
|---|---|---|
| Extra virgin olive oil | No limit listed | All plain oils are low FODMAP. |
| Walnuts | About 10 halves (30 g) | |
| Chia seeds | 2 tablespoons | See Are Chia Seeds Low FODMAP? |
| Pumpkin seeds | About 2 tablespoons (roughly 23 g) | One list shows 1 tablespoon, so check the app. |
| Avocado | About 1/8 of an avocado | Very small portion. Older lists show about 20 g, and a 2024 list shows a larger amount, so check the app. |
Macadamia nuts and peanuts are also on the Monash low FODMAP nut list. Check the app for the amount.
Vegetables
The Monash low FODMAP shopping list shows spinach, bok choy, kale, and red or white cabbage as low FODMAP at a standard 75 g serve.
| Food | Low FODMAP serving | Notes |
|---|---|---|
| Spinach | 75 g | Baby spinach has a larger serving listed in some lists. |
| Kale | 75 g | |
| Bok choy | 75 g | |
| Cooked cabbage | About 75 g (green and red), 40 g (savoy), and about 1 cup (napa) | See Is Cooked Cabbage Low FODMAP? |
| Carrots | Standard serve | Low FODMAP and easy to cook. |
| Zucchini | About 65 g | Smaller than most people expect. |
| Chives | A garnish amount | See Are Chives Low FODMAP? |
If you are looking for low FODMAP anti-inflammatory vegetables, leafy greens and carrots are the easiest places to start. Green tops of spring onions and leek leaves are also low FODMAP. Avoid the white bulb.
Fruits
Berries and citrus are the most useful low FODMAP fruits for an anti-inflammatory plate. Amounts below are from the Monash app as reported by dietitian sites.
| Food | Low FODMAP serving |
|---|---|
| Strawberries | 5 medium (about 65 g) |
| Blueberries | 1 cup (check the app; older lists show smaller amounts) |
| Raspberries | 1/3 cup (about 60 g) |
| Orange | 1 medium |
| Kiwi | 2 small |
Monash suggests keeping to about 2 low FODMAP fruit serves a day, spaced a few hours apart.
Grains
| Food | Low FODMAP serving |
|---|---|
| Rolled oats | 1/2 cup dry (about 50 g) |
| Quick oats | 1/4 cup dry |
| Quinoa | 1 cup cooked |
| White or brown rice | Plain cooked rice is low FODMAP. |
Dairy and fermented foods
Lactose-free yoghurt can fit a low FODMAP diet. Serving sizes vary by product, so read the label for added ingredients and check the app.
In practice, I rely heavily on lactose-free Greek yoghurt for daily protein and probiotic support, alongside small portions of aged hard cheeses like parmesan or cheddar, which are naturally virtually lactose-free.
Anti-inflammatory foods that are high in FODMAP and what to swap
This is the part most lists skip. Some foods that are praised for health benefits are high in FODMAP, so they may cause symptoms for people with IBS during the elimination phase.
| Food | Why it is a problem | Low FODMAP swap |
|---|---|---|
| Garlic | High in fructans | Garlic-infused oil, garlic chives |
| Onion | High in fructans | Green tops of spring onions, leek leaves, chives |
| Beans and lentils | High in GOS | Plain tofu or tempeh. Small portions of canned lentils or chickpeas are listed by Monash (about 1/2 cup of canned lentils and 1/4 cup of canned chickpeas). |
| Apples and pears | Excess fructose and polyols | Strawberries, blueberries, kiwi, orange |
| Mushrooms and cauliflower | Polyols | Zucchini, carrots, spinach |
| Watermelon and mango | Excess fructose | Cantaloupe in a measured serving, pineapple |
| Wheat, rye and barley foods | Fructans | Oats, quinoa, rice, gluten-free sourdough or certified low FODMAP bread |
Swaps are easy to forget in the middle of cooking, so keep a bottle of garlic-infused oil and a pot of chives on hand. See Are Chives Low FODMAP? for how to use them.
A simple day of eating
This day uses foods from the lists above, in measured portions.
- Breakfast: scrambled eggs with 75 g spinach, cooked in olive oil, topped with chives.
- Lunch: quinoa bowl with 1 cup cooked quinoa, baked salmon, grated carrot and cucumber, with olive oil and lemon.
- Snack: 10 walnut halves and one orange.
- Dinner: stir-fried firm tofu (up to 170 g) with 75 g bok choy and carrots in garlic-infused oil.
Try not to put several foods near their serving limit into the same meal, since FODMAPs can add up. Eggs and fish are useful here because they do not contribute FODMAPs.
Following a meal template like this keeps prep effortless while ensuring you don’t cross FODMAP stacking thresholds or sacrifice flavour.
Low FODMAP Mediterranean diet recipes
The Mediterranean pattern is often described as anti-inflammatory, and it can be adapted for a low FODMAP diet. Olive oil, fish, poultry, walnuts, oranges, olives and low FODMAP vegetables all fit. The parts that need swapping are garlic, onion and legumes.
Ideas to try:
- Baked salmon with lemon, olive oil and roasted zucchini
- Quinoa salad with cucumber, olives, chives and olive oil
- Chicken with herbs and roasted carrots
- Low FODMAP Chicken Noodle Soup, finished with chives
Foods to limit
Low FODMAP foods to avoid in the elimination phase include wheat, rye, barley, garlic, onion, beans and lentils (in large amounts), apples, pears, watermelon, and high-lactose dairy such as milk. See the swaps table above.
For an anti-inflammatory style of eating, people also commonly limit ultra-processed foods and heavily fried foods. Research on specific additives and processed foods and gut inflammation is still mixed, so treat this as a general guide and not a rule.
Frequently asked questions
What is an anti-inflammatory diet for IBS? There is no single official one. Most people combine low FODMAP foods for symptom control with Mediterranean-style foods like fish, olive oil, vegetables and berries, in the portions that suit their gut.
What foods calm gut inflammation? No food has been proven to treat gut inflammation. Foods such as fatty fish, olive oil, vegetables and berries are commonly included in anti-inflammatory eating. If you have IBD, talk to your doctor or dietitian.
What are the top high FODMAP foods? Garlic, onion, wheat, apples, pears, watermelon, beans and lentils, and high-lactose dairy are some of the most common.
Can I follow a low FODMAP and anti-inflammatory diet at the same time? Yes, many foods overlap. Use the tables above, keep to measured portions, and swap garlic, onion and beans.
Should I stay on the low FODMAP diet long-term? Usually not. The elimination phase is meant to be short, followed by reintroduction so you can find your own triggers and bring back as many foods as you tolerate.
The short version
Many anti-inflammatory foods are low FODMAP, including fish, eggs, olive oil, spinach, carrots, berries, oats and quinoa. Garlic, onion, beans and some fruits need swaps. Keep to measured serving sizes, avoid piling several foods near their limits into one meal, and check the Monash FODMAP app for the latest amounts.
This article is for general information and is not medical advice. If you are following the low FODMAP diet for IBS, SIBO or IBD, work with a dietitian or your doctor, especially during reintroduction.