Here's a list of foods you can eat while following a low FODMAP diet ( 5 , 6 ): Proteins: beef, chicken, eggs, fish, lamb, pork, prawns, tempeh, and tofu. Whole grains and starches: white and brown rice, lentils, corn, oats, quinoa, cassava, and potatoes.
Prawn. Fish and seafood are proteins and do not contain carbohydrates unless they are breaded or prepared with garlic, onion or other high FODMAP ingredients. Since FODMAPs are carbohydrates, fish and seafood are free from FODMAPs.
When it comes to fish, the low FODMAP diet is perfect for the grill or grill pan. Swordfish, tuna, salmon, barramundi, striped bass, mahi…all of them are great on the grill. Flaky fish, especially if using skinless fillets, can be grilled or baked in a foil pouch along with FODMAP friendly ingredients.
Shrimp, being a protein, contain no FODMAPs. Our recipe for No FODMAP Sautéed Shrimp takes advantage of salt, pepper and a little olive oil, to make a simple shrimp dish that is part of our No FODMAP series.
Seafood, whether it is fish or shellfish, is low FODMAP since they are all proteins. We started with the desire for a variety of seafood, went into our Test Kitchen, and came out with 7 delectable fish creations that can be enjoyed even during the Elimination Phase.
The truth is the low FODMAP diet is designed to be followed strictly for an initial 2-6 weeks until symptoms resolve. At that stage, gentle reintroductions are encouraged by your dietitian to learn your level of tolerance.
Gluten-free pasta is considered low FODMAP in servings of 1 cup (cooked) or 145 grams. Not all gluten-free pasta products are created equal. To help keep things low FODMAP, select pasta products made with rice, corn, or quinoa.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
Tuna is low FODMAP in normal serving sizes. Fish and seafood are considered proteins and don't contain carbohydrates. Since FODMAPs consist only of carbohydrates, protein foods are free from FODMAPs. Avoid flavoring with garlic, onion, breading made with wheat, or any other high FODMAP ingredients.
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.
A source of protective antioxidants
Prawns have a pink hue thanks to a compound called astaxanthin, which is obtained through the algae that prawns eat. This compound has anti-inflammatory properties and may reduce the risk of some chronic diseases, such as heart disease and cancer, and be beneficial for skin health.
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.
Safe Low FODMAP Chinese dishes
Steamed chicken and green beans or broccoli. Prawns (not battered) with pineapple. BBQ ribs. Teriyaki beef or chicken.
IS GREEK YOGURT LOW FODMAP? Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).
Modified rye bread may ease the symptoms of irritable bowel syndrome (IBS) according to a study, which recommends this food as a way to increase fibre intake for patients with this condition.
Choose nuts and seeds low in FODMAPs such as walnuts, almonds, peanuts, pecans, pine nuts, macadamia nuts, and sesame seeds. Avoid FODMAP-rich pistachios.
“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.
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.
Low-FODMAP dairy foods include: Cheddar cheese, cream, feta cheese, lactose-free milk and Parmesan cheese.
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.
This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods. However, people can incorporate the following low calorie, low FODMAP fruits and vegetables into their diet to help manage their weight: green beans.