Instead, base your meals around low FODMAP foods such as:
- Eggs and meat.
- Certain cheeses such as brie, Camembert, cheddar and feta.
- Almond milk.
- Grains like rice, quinoa and oats.
- Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini.
- Fruits such as grapes, oranges, strawberries, blueberries and pineapple.
What does FODMAP mean?
FODMAP is an acronym for a certain class of carbohydrates, called fermentable short-chain carbohydrates, which are more difficult for people to digest. (The full acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.)
What are the symptoms of FODMAP?
FODMAPs are types of carbohydrates found in certain foods, including wheat and beans. Studies have shown strong links between FODMAPs and digestive symptoms like gas, bloating, stomach pain, diarrhea, and constipation.
What food is FODMAP free?
Frisée, red leaf lettuce and butter lettuce – all contain NO FODMAPs!
- Pattypan squash.
- Parsnip.
- Potatoes: red skinned, yellow-skinned, purple-skinned & russet baking potatoes.
- Red bell pepper*
- Red radish.
- Scallion tops, green parts only; also called spring onion by Monash.
- Tomato: common beefsteak*
What foods can you eat on FODMAP? – Related Questions
Are bananas high FODMAPs?
Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they’re not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).
Are potatoes FODMAP?
Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
What is the highest Fodmap food?
High FODMAP foods
- Wheat. Wheat is one of the single biggest contributors of FODMAPs in the Western diet (3).
- Garlic. Garlic is one of the most concentrated sources of FODMAPs.
- Onion. Onions are another concentrated source of fructans.
- Fruit.
- Vegetables.
- Legumes and pulses.
- Sweeteners.
- Other grains.
What are the 5 FODMAPs?
These types of carbs are FODMAPs:
- Fructose: Fruits, honey, high-fructose corn syrup, agave.
- Lactose: Dairy.
- Fructans: Wheat, onions, garlic.
- Galactans: Legumes, such as beans, lentils, and soybeans.
- Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums.
What is the most common FODMAP intolerance?
The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn’s disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).
Are eggs FODMAP?
“Egg is on the list of foods you’re allowed to have on the low-FODMAP diet. Eggs help because they’re rich in proteins and nutrients and very low in fermentable carbohydrates. This means they are less likely to cause symptoms,” Dr. Lee explains.
Can you eat bread on FODMAP?
Yes, wheat flour is a high FODMAP ingredient but that doesn’t mean you can’t have bread on the low FODMAP diet. Wheat bread, wheat pasta, soy sauce, and wonton wrappers are several wheat-containing products that have been laboratory-tested for FODMAPS and have low FODMAP serving sizes suitable for the low FODMAP diet.
Is rice a Fodmap food?
Rice is a great staple food on the low FODMAP diet. To date, Monash University has tested white, brown, basmati, and red rice and each is low FODMAP in 1 cup or 190-gram servings of cooked rice.
What kind of bread can you eat on the FODMAP diet?
Common Low FODMAP Bread Varieties
Sourdough (white wheat, whole wheat, spelt): 2 slices. Gluten-free (white): 2 slices. Millet: 2 slices. Wheat (wholemeal, white): 1 slice.
Can you eat salad on FODMAP diet?
Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content. Lettuce: Red Leaf lettuce, also called red coral on the Monash app, has been lab tested and has no FODMAP content. Endive, leafy: Monash has lab tested leafy endive and it contains no FODMAPs.
Can you eat pizza on FODMAP?
Yes, you can have pizza while following the low FODMAP diet. This article is the hub of all things pizza here at FODMAP Everyday®. This page is where you can find links for several pizza crust recipes, sauce recipes, information on flours and other ingredients, and ideas for low FODMAP toppings.
Is peanut butter good for low FODMAP?
Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker’s Natural Peanut Butter.
Is oatmeal FODMAP friendly?
Oats are naturally gluten-free and low FODMAP, so they make an excellent choice for breakfast. And since things can get a little boring on a low FODMAP diet, you have plenty of flavor options to switch things up.
What is a good FODMAP snack?
Smoothies: green, summer berry, choc peanut butter. Sweet: peanut butter bars, muesli bars, mixed berry & yoghurt granola bar. Savoury: savoury slice, vegetable muffins, rice paper roll, zucchini and rice slice. Energy balls: Oat & choc chip, peanut butter protein balls, double choc bliss balls.
Can you eat chocolate on FODMAP diet?
On a strict low FODMAP diet but wanting to indulge in some sweets? In quantities under 30g, you can still treat yourself to some chocolate this festive season without triggering any symptoms. We recommend a good quality dark chocolate as the best (and usually the healthiest) option.
Can I drink coffee on a Fodmap diet?
The rule is the same for instant coffee. As long as it is served black or with a low FODMAP milk substitute, then it is a low FODMAP option. It becomes a high FODMAP drink when it is served with regular milk or soy milk that is not made of soy protein.
