Low-Fat Diet Food List, Sample Meal Plan, & Downloadable PDF

Our body and brain need a certain amount of essential dietary fats from food each day in order to absorb vitamins, support the structure and function of our brain and nervous system, regulate hormones, and lots more.

However, not everyone can tolerate higher-fat foods without feeling sick.

A low-fat diet is a type of popular IBS diet which may be recommended by your doctor and/or registered dietitian in certain cases of irritable bowel syndrome (IBS) and/or another situation in which you may develop a fat intolerance.

However, clinically speaking, a low-fat diet is meant to serve as more of a short-term intervention for symptom management and clinical stability versus a long-term eating plan or “final destination”.

So, before downloading our complimentary Low-Fat Diet Food List PDF, make sure to read through this entire post carefully, so you can gain a deeper understanding of how to safely execute a low-fat diet from a clinical and holistic nutrition standpoint.

Disclaimer:  This article and the featured PDF resource were written for general education purposes and should not replace medical & nutritional advice from your doctor and registered dietitian, respectively.

First things first:  when is a low-fat diet appropriate?

Hopefully at this day and age, you’re not falling for the myths or fads when it comes to low-fat dieting for weight loss and heart health. 

(That’s a conversation for another time, and something we cover in more depth in module 4 of my online course, the Holistic Anti-Inflammatory Eating Blueprint!)

All of that said, as a holistic and functional registered dietitian, the only cases in which I’d support a low-fat diet would be during the early stages of navigating and addressing fat intolerance from a clinical nutrition standpoint

Fat intolerance 101

A fat intolerance is essentially the inability to effectively digest and absorb fats from foods.  

In addition to IBS, as a gut health dietitian I often see an underlying fat malabsorption problem in the following types of conditions:

1. Gallstones
2. Intestine-damaging diseases such as small intestinal bacterial overgrowth (SIBO), celiac disease, and/or inflammatory bowel disease (IBD)
3. Acquired sucrase-isomaltase deficiency (adult-onset)
4. Pancreatic insufficiency
5. Liver/gallbladder disorders
6. Gallbladder removal
7. Gastrointestinal surgeries
8. Cystic fibrosis
9. Whipple disease
10. Certain genetic mutations

That’s because when our digestive system isn’t making and releasing enough bile and/or the digestive enzyme lipase, it can become difficult to properly emulsify, break down, digest and absorb dietary fats from the food we eat.

Signs and symptoms of a fat intolerance, aka fat maldigestion / fat malabsorption or “steatorrhea” may include:

• Upset stomach/nausea after eating fatty/greasy foods
• Diarrhea/loose stools within a few hours of eating a meal or snack high in fat
• Oily stools
• Floating stools
• Light/yellow colored stools 
• High levels of steatocrit on a GI MAP test or other type of stool analysis test
• High blood levels of lipase (indicating pancreatic insufficiency)

A low-fat diet may be helpful short-term, to help manage unwanted digestive symptoms and discomfort until you’re able to safely reintroduce fats into your diet (with supplemental digestive support, as needed).

But in the long run, it’s considered clinically sound & best practice to lean on digestive support so that you don’t end up with a fat deficiency.  (After all, about 25 to 35% of our total calories should be coming from fat, in a perfect world!)

Low-fat and fat-free foods 

If you’ve been prescribed a low-fat diet for medical reasons, feel free to refer to the low-fat foods list below (or this Low-Fat Diet Food List PDF here) as a guide for limiting your fat intake from food within the total fat parameters prescribed by your treatment team.

However, please keep in mind this list is not exhaustive and it’s not customized to suit your bio-individual needs & unique food preferences. 😉

Since I often see a fat intolerance coincide with other types of food intolerances, I’ve noted certain foods which are also gluten free, low FODMAP, and/or low sucrose, for your convenience (only if applicable!).

Fruit:  0 grams fat per serving

All of the following types of fruits are inherently low in fat, or fat free as well as gluten free.  

Please feel free to choose whichever fruits are “you-friendly” based on your oral tolerance to sucrose, fructose, other FODMAPs, etc. (and cross out whichever options you don’t like / don’t tolerate!).

• Apples
• Bananas (low FODMAP if no brown spots)
• Blackberries (low sucrose)
• Blueberries (low sucrose, low FODMAP)
• Cherries (low sucrose) 
• Clementines (low FODMAP)
• Dates (5 small or 1 Medjool = low FODMAP)
• Grapefruit (1/3 = low FODMAP)
• Grapes (low sucrose)
• Kiwi (low sucrose, low FODMAP)
• Oranges (low FODMAP)
• Peaches
• Pears (low sucrose)
• Pineapple (low FODMAP)
• Plums
• Pomegranate (low sucrose, low FODMAP)
• Prunes (low sucrose)
• Raspberries (1/3 cup = low sucrose, low FODMAP)
• Strawberries (6 medium = low sucrose, low FODMAP)
• Tangerines (low FODMAP)

Veggies:  0 grams fat per serving

All veggies are inherently low in fat, or fat-free, and gluten free.  

However, this list is not customized; please feel free to choose whichever fruits are “you-friendly” based on your oral tolerance to sucrose, fructose, other FODMAPs, etc. (and cross out whichever options you don’t like / don’t tolerate!).

• Bell peppers (low sucrose, low FODMAP)
• Bok choy (1 cup = low sucrose, low FODMAP)
• Broccoli (1/4 cup cooked = low sucrose, low FODMAP)
• Cabbage (low sucrose, 1/2 cup cooked red cabbage = low FODMAP)
• Carrots (1 whole medium = low FODMAP)
• Cauliflower (low sucrose)
  • 3/4 cup purple cauliflower = low sucrose + low FODMAP
• Celery (low sucrose)
• Green beans (15 = low sucrose, low FODMAP)
• Leafy greens of choice (lettuce, spinach, baby kale, arugula, super greens) = low sucrose, low FODMAP
• Leeks (low sucrose, low FODMAP)
• Mushrooms (low sucrose)
  • 1 cup oyster mushrooms = low FODMAP + low sucrose 
• Onions
• Rutabaga (low sucrose, low FODMAP)
• Summer squash (low sucrose, low FODMAP)
• Tomatoes (low sucrose, low FODMAP)
• Zucchini (low sucrose, low FODMAP)

Grains and starches

Grains and starches are inherently fat-free or very low in fat. 

(For anyone with sucrase-isomaltase deficiency who experiences diarrhea after oatmeal and oat milk, you may need to limit these if you have a starch intolerance, since grains and starches break down into maltose. Otherwise please disregard!)

Consider the gluten content and stick with gluten-free options if you have a gluten intolerance/sensitivity.

*Note:  beware of grain/starch products (i.e. corn chips, cassava chips, buttered corn, etc.) which may be higher in added fat, such as chips, crackers, and even certain types of oat milk / rice milk (sometimes they add oils!)

Gluten free grains and starches:  0-1 gram fat per serving

• Corn, corn flour, and grits (made without butter, oil, etc.)
• Squash (acorn, butternut/winter squash, spaghetti squash)
• Potatoes (regular and sweet)
• Potato starch
• Rice and rice products (rice pasta, rice cakes, rice flour, etc.)
• Quinoa
• Millet
• Buckwheat
• Noodles
• Gluten free pasta
• Oats and oat flour (if certified gluten free)
• Tapioca
• Cassava
• Thins Simply Salt rice crackers
• Rice cakes

Fat-free/low-fat gluten-containing grain ingredients:  0-1 gram fat per serving

• Oats and oat flour, if not certified gluten free
• Wheat and any wheat derivatives (cream of wheat, etc.)
• “Gluten”
• Rye
• Barley
• Triticale
• Regular pasta
• Regular couscous
• Kamut
• Einkorn
• Many breakfast cereals
• Many breads

Lean proteins:  Less than 2 to 3 grams of fat per serving

While the following types of proteins are inherently lean and low in fat, it’s important to keep in mind they need to be prepared with a cooking spray or other alternative to butter, oil, and margarine which are all higher in fat.

Poultry

• White meat chicken
• White meat deli turkey
• Turkey bacon with grease wiped via paper towels

Seafood

• Shrimp/scallops 
• White fish (haddock, cod, flounder, halibut) 

Vegetarian

• Egg whites
• Fat-free or 1% cottage cheese
• Fat-free or 1% Greek yogurt
• Fat-free or 1% string cheese 

Vegan

Keep in mind these proteins are generally higher in FODMAPs, so may be more difficult to digest for some people. 

• Beans (black, kidney, pinto, etc.)
• Chickpeas
• Chickpea pasta (1 cup = 2 servings starch + 1 oz. serving protein)
• Lentils 
• Lentil pasta (1 cup = 2 servings starch + 1 oz. serving protein)

Fat-free and 1% dairy (lactose-free if needed)

• Fat-free or 1% yogurt
• Fat-free or 1% cottage cheese
• Fat-free or 1% reduced fat cheese
• Skim (fat-free) or 1% milk

Milk alternatives

Note that not all types of oat milk, almond milk, rice milk, etc. will contain the same amount of fat, so make sure to check nutrition labels and opt for a product with 3 or less grams of total fat per serving! (Bonus: for gut health, opt for unsweetened variations of plant milk.)

• Oat milk
• Rice milk
• Almond milk (sometimes)
• Pea milk
• Soy milk

Sugars and sweeteners

• Honey (low sucrose)
• Real maple syrup (low FODMAP)
• Coconut sugar (low FODMAP)
• Date sugar
• Sugars (all) – these are inherently “fat free”; however, I don’t endorse consuming lots of added sugar from a health standpoint. 😉
• Monk fruit extract (low sucrose, low FODMAP)
• Stevia leaf extract (low sucrose, low FODMAP)

Foods higher in fat (limit or avoid initially)

The following foods aren’t meant to be “off limits” indefinitely; however, you may need to limit the quantities of these during the early stages of a low fat elimination and reintroduction diet.  

Start small and titrate up slowly (when you’re ready to try reintroducing fats. 

Pay attention to the total amount of fat you’re consuming at any given time, and tune into how you feel as you’re bumping up fat intake, especially within those next few hours after higher-fat meals/snacks.  

• For example:  You may be able to tolerate a few ounces of red meat at one meal (~6 to 8 grams fat), and an ounce of regular cheese at a snack (~6 to 8 grams fat), but you may not tolerate the meat and cheese together at the same time (total 12 to 16 grams fat).

Consider leaning on supplemental digestive support as needed (consult your treatment team about customized supplemental recommendations).

Refer to the list below for information on the fat content of higher-fat foods by volume.

(Disclaimer: this is a general estimate; check nutrition fact labels for more accurate information since the total fat content per serving may vary slightly from one product to another.)

Full-fat dairy

• Whole milk
• Cream
• Butter: 1 teaspoon = ~8 grams fat
• Ghee:  1 teaspoon = ~8 grams fat
• Cheeses:  1 ounce full-fat (regular) cheese = ~6 to 8 grams fat
• 2-4% milk
• 2-4% yogurt
• 2-4% cottage cheese

Peanuts, nuts and seeds (all)

This generally encompasses almonds, walnuts, hazelnuts, Brazil nuts, pistachios, cashews, pecans, macadamia nuts, pumpkin seeds, sunflower seeds, hemp seeds, ground flaxseeds, etc. (check nutrition labels for more accurate information)

• 1 teaspoon = ~1.5 to 2 grams fat
• 1 tablespoon = ~4 to 5 grams fat
• 2 tablespoons = ~8 to 10 grams fat

Peanut butters, nut butters, and seed butters

• 1 teaspoon – ~3 grams fat
• 1 tablespoon = ~8 to 10 grams fat
• 2 tablespoons = ~16 to 20 grams fat

High-fat fruits

• Olives:  1 olive = 1 gram fat
• Avocado:  
  • 1 tablespoon = ~3 grams fat
  • 2 tablespoons = ~6 grams fat
  • 3 tablespoons avocado or guacamole = ~9 grams fat
• Coconut: shredded, canned, etc. – varies greatly, check nutrition labels for serving size and total fat content per serving

Oils (all)

• Avocado oil, olive oil, canola oil, corn oil, soybean oil, vegetable oil, coconut oil, etc.
  • 1 teaspoon ~8 grams fat
  • 1/2 teaspoon ~4 grams of fat

Animal proteins

3 ounces animal protein = ~ deck of cards portion

• Ground red meat (80% lean) – 3 ounces ~15 grams fat; 1/4 lb. = 20 grams fat
• Ground red meat (90% lean) – 3 ounces ~ 9 grams fat; ¼ lbs. = 12 grams fat
• Steak (varies greatly but 3 ounces ~9 to 12 grams fat)
• Turkey burgers – 3 ounces = ~12 grams fat
• Dark meat chicken – 3 ounces = ~12 grams fat
• Fattier fish (salmon, etc.) – 3 ounces ~ 15 grams fat
• Eggs (yolks) – 1 egg = ~6 grams fat; 2 eggs = ~12 grams fat

Tip: consider poaching eggs in water or broth to keep the fat content lower.

Snack foods and fried foods (avoid)

• Potato chips 
• Doritos, Fritos, Cheez-Its, Goldfish, etc.
• French fries
• Tortilla chips – check nutrition fact label for fat content
• Crackers – check nutrition fact label for fat content
• Regular ice cream
• Fast food and take-out

Low-fat cooking techniques

When it comes to cooking, a few easy ways to significantly cut the fat content from meals would be to use the following cooking techniques:

• Boiling
• Steaming
• Grilling
• Air frying
• Sauteing with cooking spray
• Baking (if not using butter/oil)
• Broiling

Higher-fat cooking methods to limit/avoid

Due to the nature of certain cooking techniques which require large quantities of fat/oil, you may want to avoid the following methods of cooking:

• Frying
• Roasting (if using lots of oil)
• Sauteing in oil/butter

Sample Balanced Low-Fat Meal Plan

Note: Fats help us to feel satiated (full and satisfied), so you may notice you feel hungrier earlier after eating on a low-fat diet.  Increasing protein can help to support more satiety by keeping blood sugar levels more stable and even-keeled.

Breakfast

• Egg whites, scrambled, with lightly steamed leafy greens and low-fat cheese
• Side of oatmeal or baked sweet potato, and/or fresh fruit of choice

Snack

• Fresh fruit with fat-free or low-fat yogurt or cottage cheese

Lunch

• Turkey, lettuce, and tomato on bread of choice 
• Side of fresh veggies and vinegar

Snack

• Fresh sliced tomato topped with basil, fat-free mozzarella, a drizzle of balsamic vinegar and dash of salt

Dinner

• White meat chicken or lean turkey burger with a side of baked sweet potato and steamed / sauteed (in cooking spray) or grilled / boiled / roasted veggies of choice (green beans, carrots, zucchini, peppers, etc.)

Healthy dessert

• Homemade frozen low-fat / fat-free yogurt:  3/4 cup plain yogurt + 2 teaspoons honey or maple syrup + 1 pre-sliced, pre-frozen banana 
• Puree ingredients in a blender/food processor then re-freeze for a few hours

Related articles

• What to eat after you have your gallbladder out

Recap & final thoughts

A low-fat diet is made up of a balance of fruits, veggies, grains/starches, and lean proteins.

• Feel free to download our complimentary Low-Fat Diet Food List PDF here, if you haven’t done so already!

This type of diet should be followed strictly based on medical necessity, short-term (versus long-term), with guidance and clinical supervision from your doctor and a registered dietitian. 

Since your body still needs fat for brain health, skin integrity, hormone balance, nervous system regulation, and vitamin absorption, you should consider consulting with your treatment team about suitable digestive support supplementation such as digestive herbal bitters, digestive enzymes, ox bile, bromelain, papain, and/or TUDCA.

Next steps

If you found this helpful and would like to continue learning about holistic ways to support gut health, I invite you to download our free gut health nutrition guide – 5 Common Diet Mistakes to Avoid When Healing Your Gut!

XX – Jenna