The Clean 15 — Low FODMAP Edition 2025
July 23, 2025Eating low FODMAP does not mean settling for bland or nutrient-poor meals. Inspired by the Environmental Working Group’s annual Clean 15 list of produce lowest in pesticide residue, I curated a Low FODMAP Clean 15 so you can shop smart, protect your gut, and still keep unwanted chemicals off your plate.
Why the Low FODMAP Clean 15 Matters
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Gut-Friendly: These fruits and vegetables fit comfortably within the low FODMAP guidelines that help calm bloating, cramping, and irregularity common in IBS and SIBO.
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Lower Pesticide Load: Conventional forms carry minimal pesticide residue, making them safer to buy when organic choices are limited.
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Nutrient-Dense Variety: Together they provide fiber, antioxidants, phytonutrients, and key vitamins to support immune health and microbiome balance.
The Low FODMAP Clean 15 List
| # | Produce | Low-FODMAP Serving | Quick Tip |
|---|---|---|---|
| 1 | Pineapple | 1 cup diced | Blend into anti-inflammatory smoothies |
| 2 | Papaya | 1 cup cubes | Top lactose-free yogurt for enzymes |
| 3 | Strawberries | 10 berries | Toss into overnight oats |
| 4 | Kiwi | 2 whole fruits | Enjoy skin-on for extra fiber |
| 5 | Firm Banana | 1 medium | Slice over Casa de Sante muesli |
| 6 | Oranges | 1 medium | Pair with protein to steady glucose |
| 7 | Grapes | 1 cup | Freeze for a chilled snack |
| 8 | Lettuce (any) | 2 cups | Use as crisp taco shells |
| 9 | Cucumber | 1 cup sliced | Combine with mint and lime water |
| 10 | Carrots | 1 cup sticks | Roast with cumin for sweetness |
| 11 | Bell Peppers | 1 medium | Stuff with ground turkey & quinoa |
| 12 | Zucchini | 1 cup cooked | Spiralize into “zoodles” |
| 13 | Bok Choy | 1 cup | Flash-stir-fry with ginger oil |
| 14 | Green Beans | 15 beans | Steam and drizzle garlic-infused oil |
| 15 | Cabbage | 1 cup shredded | Ferment into quick kimchi |
Shopping & Prep Pointers
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Prioritize freshness. Choose firm, brightly colored produce without soft spots to keep FODMAP content stable.
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Watch portion sizes. Even low FODMAP foods can trigger symptoms if eaten in excess.
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Leverage convenience. Frozen strawberries, pineapple, or zucchini noodles retain nutrients and save time.
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Flavor wisely. Use garlic-infused olive oil, fresh herbs, and citrus zest instead of high-FODMAP seasonings like onion powder.
Sample One-Day Clean 15 Meal Plan
| Meal | Dish |
|---|---|
| Breakfast | Kiwi-Strawberry Smoothie with Casa de Sante Low FODMAP Protein Powder |
| Snack | Carrot & Cucumber Sticks with lemon tahini |
| Lunch | Lettuce Wraps filled with grilled chicken, bell pepper, and pineapple salsa |
| Snack | Papaya-Orange “Sunshine” Bowl |
| Dinner | Ginger Zucchini Noodles topped with sesame bok choy & grilled shrimp |
| Dessert | Frozen Grapes dusted with cinnamon |
Recipe Inspiration
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Zucchini Noodles with Tomato-Basil Sauce: Spiralize zucchini, sauté with garlic-infused oil, fresh tomato, basil, and a sprinkle of Parmesan.
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Warm Carrot-Ginger Soup: Roast carrots, blend with ginger, chicken bone broth, and a dash of coconut milk.
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Mixed Berry Parfait: Layer lactose-free yogurt with strawberries, raspberries, and a handful of granola.
Partner Your Diet With Targeted Support
I developed my favorite gut friendly supplements at casa de sante to complement this Clean 15 approach. Digestive enzymes, low FODMAP protein powders, and prebiotic blends can help you absorb nutrients efficiently while keeping symptoms in check.
Ready for Personalized Guidance?
I’m Dr. Onyx, MD PhD, and I specialize in precision nutrition for digestive wellness and longevity.
Next steps to transform your gut health:
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Explore Casa de Sante’s low FODMAP gut friendly products for easy, physician-formulated support.
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Book a private consultation with me at dronyxmdphd.com to craft your personalized roadmap.
Commit to your Clean 15 Low FODMAP journey today and reclaim comfort, energy, and confidence in every bite!