Porridge is the perfect low FODMAP breakfast option because there aren't many modifications that you'll need to make in order for the recipe to be FODMAP Friendly.
You can still enjoy a slice of toast in the morning or a low FODMAP sandwich for lunch, as long as you follow these serving sizes: White wheat bread: 1 slice or 35 grams. White wheat sourdough: 2 slices or 109 grams. Whole wheat sourdough: 2 slices or 97 grams.
“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.
If you have trouble digesting eggs, try having one egg per sitting or eating your eggs with other foods (like toast or FODMAP friendly fruit). This recipe also uses feta cheese. Hard cheeses are safe in small servings on the low FODMAP Diet because the lactose is broken down during the fermentation process.
Low fructose fruits include oranges, mandarins, ripe guava, honeydew melon, pineapple, grapes, kiwi fruit, passionfruit, raspberries and strawberries. Avoid eating large amounts of fruit (even low fructose varieties) as a large total fructose dose may cause IBS symptoms.
Eggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option when eating out in a restaurant.
No. Unfortunately, shop-bought canned baked beans are very high FODMAP and it's recommended that you avoid them during the elimination phase. The ingredients typically found in baked beans that make them high FODMAP are; haricot/navy beans.
Wheat and rye products: These include bread, pasta, crackers. Honey and foods with high-fructose corn syrup: Such as candies, sugary drinks, and other sweetened foods.
Food to eat during an IBS flare
My most common choice is a piece of toast with a smear of peanut butter or jam. This goes down quite easily for me and the bread fills me up. Bread is also a good source of energy and keeps me functioning so I can get on with my day.
Sourdough bread can be a tasty addition to the low FODMAP diet! However, you need to check that it is made from white, wholemeal wheat, or spelt flour and that it is made using a traditional sourdough bread process. Also, remember to keep an eye on your portion sizes.
Greek yoghurt is higher in fat and protein than natural yoghurt as much of the lactose has been strained out of it, which is why it is low FODMAP. So when choosing yoghurt, make sure to opt for Greek, or lactose-free options to ensure that you are sticking to low FODMAP options.
The suggested serving size is 1 cup or 250 mL. Potatoes are a FODMAP-free food with or without the skin.
Yes! Potatoes are low FODMAP. Monash has listed white and purple unpeeled potatoes as being low FODMAP in serves of up to 500g per person.
Coffee is low FODMAP, but caffeine can be an irritant for many people, those with IBS and even those without, hence the confusion. Coffee contains caffeine, which is a gut irritant,so although it may be low FODMAP, there are still other issues to address.
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.
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.
Fresh tomatoes are in the low FODMAP category, so can be eaten freely and according to appetite.
Increase the amount of fibre in your diet, for example: cereals, e.g. All Bran®, Bran Flakes®, Weetabix®, muesli, fruit and vegetables and brown bread. You must however drink plenty of water: 1-1½ litres a day. Eat your meals slowly and chew food thoroughly.
Cake, brownies, lemon bars, popsicles, cookies, parfaits, and more can all be low FODMAP friendly given they are made with the right ingredients.
You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.
Eat larger portions of low-FODMAP grains and starches.
Rice, millet, and quinoa make great low FODMAP side dishes to any meal. Potatoes (yellow or red, not the sweet varieties) are virtually FODMAP-free. You can roast them or make a potato salad. Enjoy eating corn tortillas for tacos or fajitas.
Can I have a cheat day while on the low FODMAP diet? The good news is that cheating with high FODMAP foods will not damage your body but they might make you feel rotten.