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. The ingredient list is simple, containing only potatoes, vegetable oil and salt.
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.
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.
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.
Corn is one of those tricky foods – fresh corn can easily be high FODMAP in moderate portions, while many processed corn-based products such as corn tortillas, corn chips, corn flakes, cornmeal, and popcorn are low FODMAP. And those little baby corn found in a can are also low FODMAP.
Lay's Classic Potato Chips are another accessible low-FODMAP snack option and are low-FODMAP at 1 serving.
Chips and popcorn
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.
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).
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.
Steak, being a pure protein, contains no FODMAPs. A little salt and pepper and BAM you've got a no FODMAP main dish. Serve with no FODMAP rice or baked potato and either our no FODMAP leafy green salad or no FODMAP crunchy vegetable salad.
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.
Safe Low FODMAP Chinese dishes
Steamed chicken and green beans or broccoli. Prawns (not battered) with pineapple. BBQ ribs. Teriyaki beef or chicken.
No, you cannot cheat on the low FODMAP diet. While you don't need to start over if you've been accidentally FODMAPed, the purpose of the elimination phase is to create a clean environment for your re-challenges.
Consider Non-Food Triggers
If you are pausing the low FODMAP diet, it bears to keep these triggers and management strategies in mind… Large portions. Eating too much at one time can worsen abdominal pain, bloating, gas, constipation and diarrhea—all common IBS symptoms.
As a restrictive diet, the low-FODMAP diet carries risks of nutritional inadequacy and of fostering disordered eating, which has received little attention. Strict FODMAP restriction induces a potentially unfavorable gut microbiota, although the impact of this consequence upon health is unknown.
The low-FODMAP diet is not intended for individuals without IBS, nor is it appropriate for everyone with the condition. It should be avoided by anyone with an eating disorder, as it may worsen food fears and diet restrictions.
Fatty foods are thought to alter gut motility, and affect gut hormone release which may further influence motility. Common high-fat triggers include: fried meats, chips, sausages, pizza, pies, crisps and creamy sauces.
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.