Monash University considers a dairy product to be low FODMAP if the amount of lactose per serving is 1 gram or less (Source: A Little Bit Yummy). For this reason, butter is low FODMAP.
Butter is low FODMAP in normal serving sizes. Butter is mostly fat, it is very low in lactose and therefore low FODMAP.
IBS trigger: Foods that contain dairy, like cheese, butter, milk and ice cream, can worsen IBS symptoms, particularly for those who are lactose-intolerant.
As mentioned above, butter is low in lactose and therefore low FODMAP. Lactose is a disaccharide and therefore falls under the 'D' in FODMAP. However, Monash considers a dairy product as low FODMAP if it contains 1g or less of lactose (3). You can therefore freely enjoy butter on the low FODMAP diet.
Need butter? Go for olive oil instead. Fruits contain the sugar fructose, which can cause issues for IBS sufferers.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
Dark chocolate is low FODMAP in serving sizes of 30g, and chocolate truffles are one of the most direct ways to enjoy it in a confection. The ingredients are simply lactose-free heavy cream, chocolate, and cocoa (the whiskey is optional), making for a indulgent but IBS-friendly, low FODMAP dessert.
Choose ghee derived from grass-fed butter, and you're in for a real vitamin treat! For us IBS sufferers, ghee can also help with the absorption of fat-soluble vitamins such as vitamins A, D, E and K.
A small serving of avocado (1.1 ounces) is low in FODMAPs and unlikely to cause symptoms, even among people who are sensitive to FODMAPs. It should be noted that avocado oil, a type of oil made from avocados, does not contain any carbs and is FODMAP-free.
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.
Alosetron (Lotronex) or Lubiprostone (Amitiza) are two common IBS medications. Antispasmodics: These are designed to relax the smooth muscles of the colon to ease cramping and spasms. Two such medications are hyoscine (Levsin) and dicyclomine (Bentyl).
The good news is that you can enjoy some cheese on the low FODMAP diet. The low FODMAP diet is not a dairy free diet, however you do need to avoid high lactose products. The trick is to choose naturally low lactose cheeses and to control your portion size.
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.
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.
Broccoli can be low FODMAP, depending on the part and serving size. Florets (or the darker green heads) are lower in FODMAPs than the stalks (the lighter green part). Broccoli florets are low FODMAP in servings of ¾ cup or 75 grams. Broccoli stalks have a smaller low FODMAP serving of ⅓ cup or 45 grams.
High FODMAP fruits include (5):
blackberries, blueberries, and raspberries, depending on quantity. cherries.
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.
1. Gluten-free toast. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) , a person with IBS may wish to avoid gluten in their diet. Gluten is in products that contain wheat, barley, and rye.
A lot of people with irritable bowel syndrome need to stay away from foods high in fat, she says, including butter and cream because they can cause digestive problems. This staple of spicy cuisine can irritate the esophagus and lead to heartburn pain.
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.
Carrots are a FODMAP-free food. Enjoy according to your appetite. Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams. Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet.
Cake, brownies, lemon bars, popsicles, cookies, parfaits, and more can all be low FODMAP friendly given they are made with the right ingredients.
Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.