Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content. Lettuce: Red Leaf lettuce, also called red coral on the Monash app, has been lab tested and has no FODMAP content. Endive, leafy: Monash has lab tested leafy endive and it contains no FODMAPs.
If you suspect that lettuce causes your symptoms, simply replace it with other low FODMAP greens like spinach, arugula, kale, or Swiss chard.
Lettuce: Iceberg lettuce has been lab tested by Monash and FODMAP Friendly and both recommend a generous low FODMAP serving size of 1 cup (75 g), as it only contains trace amounts of FODMAPs (according to Monash).
Lettuce (butter, iceberg, red coral, rocket/arugula)
Sometimes the one cup serve listed in the Monash app just isn't enough for a good salad. The good news is that we can increase that serving size, as lettuce only contains trace amounts of FODMAPs (1).
Answer. Butter lettuce may be easier for some people to digest because it has a low fiber content; however everyone reacts differently to different fruits and vegetables.
Vegetables to Eat: Spinach, cucumbers, lettuce, sweet potatoes and zucchini are all great to eat and do not cause bloating.
Cucumbers are a FODMAP-free food. Enjoy according to your appetite. Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet.
Cabbage: Cabbage was measured in Monash's FODMAP lab a few years ago and was found to be low in FODMAPs. I usually recommend my patients stick to 1/2 cup, based on my clinical experience, as some patients report they do not tolerate larger amounts.
The good news is that cabbage is low FODMAP, however variety and portion size do matter. If you are a cabbage lover and want to incorporate this delicious, nutritious vegetable, keep reading.
Iceberg lettuce helps to digest food. It helps to break down heavy carbohydrates and proteins and enables your stomach to function properly. Thus it allows for smooth movement of bowels and helps to cure constipation and acid reflux.
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.
Most leafy greens do not cause gas so romaine, iceberg, Boston lettuce, and kale should be fine but if you still have gas after eating leafy greens you can try cooking them a little, which will help with digestion.
Unfortunately, cauliflower is a no-go when it comes to a low FODMAP diet. This is because cauliflower contains high levels of mannitol, a common FODMAP within vegetables. FODMAPS are carbohydrates which are not digested in your small bowel.
Zucchini (Marrow)
According to Monash University's FODMAP food experts, a single 65g serving of zucchini is low in FODMAPs, and should be fine for people with a range of IBS sensitivities.
Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs. Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food.
In processed food, garlic may be listed among the ingredients as flavoring or natural flavor. Therefore, you need to avoid these ingredients if you are following a strict low FODMAP diet. Fructans are the main type of FODMAP in garlic.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
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.
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.
Lettuce is a low gas‐releasing substrate for microbiota fermentation and lettuce‐induced abdominal distension is produced by an uncoordinated activity of the abdominal walls.
Leafy greens
Spinach and kale are high in B vitamins, which help cut down on water retention, according to Chaparro.
It happens because your gut microbes are multiplying and producing lots of plant-digesting enzymes (which is great for your gut health!). However, your gut needs some time to adapt and adjust over time. You can help alleviate any discomfort by: taking a short walk or doing some stretching after eating your salad.