Need something you can grab from a vending machine or gas station? Lay's Classic Potato Chips are another accessible low-FODMAP snack option and are low-FODMAP at 1 serving.
Many potato chips are high FODMAP because the seasonings in them contain onion and/or garlic. However, plain and salted potato chips such as the classic original Lays chips or Ruffles original are low FODMAP.
A person should opt for baked potato chips over fried chips. Plain or salted popcorn is best for a regular snack. A person with IBS should choose products with lower amounts of fat and salt.
Low fodmap crisps
Ready salted crisps are pretty much the main option for low fodmappers, but there are some that are tastier than others. Good choices are Lightly Salted Kettle Chips and Tyrells' Lightly Sea Salted.
French fries are a suitable option for individuals following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet to manage irritable bowel syndrome (IBS) as they do not often contain wheat.
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.
Good ol' fish and chips make a great low FODMAP option. You just have to be mindful of: Battered or crumbed fish (as they're often based on wheat and can be high in fructans). Flavoured salt and seasonings (we recommend sticking to plain salt as other seasonings may contain garlic and/or onion powder).
Snacks with minimal preparation:
Vegetables: vegetables with dip, pre-made sweet potato chips (baked with olive oil and a sprinkle of spices) Gluten free toast or rice crackers with toppings: peanut butter, cheese, marmalade. Packaged foods: Popcorn, 2 sweet plain biscuits, pretzels.
The carbohydrates in refined foods — like chips, soda, and white bread — move through your digestive system quickly, leading to symptoms like bloating, cramping, and gas.
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.
The excessive fat concentration found in french fries and other deep-fried foods—along with generally fatty meals that contain lots of cheese, butter, and so on—can trigger serious IBS symptoms like cramping and bloating.
Wheat pasta: Yes, you read that correctly! According to Monash University (the creators of the low FODMAP diet), wheat pasta can be included on the low FODMAP diet in small amounts. The low FODMAP serving for wheat pasta is a ½ cup (cooked) or 74 grams.
Yes, Great Value Instant Mashed Potatoes is low FODMAP.
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.
We have many Asian-inspired recipes for you to enjoy – even during Elimination. Chinese, Japanese, Thai, Korean or Vietnamese favorites – all now low FODMAP!
YES, bacon is low FODMAP! Bacon, specifically “semi-trimmed, middle rasher” bacon is now listed on the Monash University app and considered low FODMAP in amounts of 2 rashers or 60 g. Monash lists bacon as being is high in protein and fat and not contain carbohydrates – therefore FODMAPs are not an issue.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
KFC Low FODMAP Items To Order
Low FODMAP KFC foods are limited to just corn on the cobb. The house side salad can be low fodmap without the dressing or croutons.
Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
Two nationally-available options for uncooked breakfast sausage that appear to be made with low FODMAP ingredients* are: Smithfield Hometown Original Breakfast Sausage Roll (ground pork sausage) Jennie-O All Natural Turkey Sausage (ground turkey sausage)
5. Tomatoes. Fresh tomatoes are in the low FODMAP category, so can be eaten freely and according to appetite. However, just before you go and throw plain crushed canned tomatoes into your low FODMAP pasta dish, beware that canned tomatoes have higher levels of fructose compared to fresh tomatoes.
Both lactose-free and dairy-free ice creams are safe to eat on a low FODMAP diet, but double check with your nutritionist to be safe. There are a number of popular brands that sell both kinds of ice cream for IBS eaters, including Breyer's, Chapman's, Natrel, Ben & Jerry's, President's Choice, etc.
If you're on a low FODMAP diet for IBS management, you may need to limit or avoid ripe bananas. However, unripe bananas are considered a low FODMAP food. Additionally, plantains, which are similar to bananas but larger and less sweet, are a low FODMAP option and good alternative to bananas in cooking applications.