Low FODMAP Foods You Can Enjoy in Large Servings (2024)

FAQs

Low FODMAP Foods You Can Enjoy in Large Servings? ›

Low FODMAP foods to enjoy instead include:

Dairy: Almond milk, lactose-free milk, rice milk, coconut milk, lactose-free yogurt, and hard cheeses. Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries.

Low FODMAP foods to enjoy instead include:

Dairy: Almond milk, lactose-free milk, rice milk, coconut milk, lactose-free yogurt, and hard cheeses. Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries.

The short answer is no. In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term.

Often a food will have low FODMAP, moderate FODMAP and high FODMAP serving sizes. That means even if a food is listed as low FODMAP, that doesn't always mean you can eat unlimited quantities without triggering symptoms.

The low FODMAP diet can be helpful for symptom management but is not a direct treatment for IBS or SIBO. Long term strict FODMAP restriction can have adverse effects such as a reduction in Bifido and butyrate producing bacteria, and creating anxiety and fear around food.

Is coffee low in FODMAP? ›

Yes, instant coffee (both regular and decaf) is considered low FODMAP. Monash lists a low FODMAP serving as 4g or 1 heaped teaspoon mixed with 230ml water. Keep in mind that coffee can irritate the gut and stimulate gut motility, separate to the issue of FODMAPs.

The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.

Low FODMAP choices include plain cooked meats, poultry, seafood, eggs, while high FODMAP options include marinated meats, processed meats (e.g. sausage / salami) and meats served with gravy/sauces that may include high FODMAP ingredients.

The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Add protein sources at meal times and fill up on these first

Try to include a source of these low FODMAP proteins at meal times: Animal sources: Eggs, chicken, lamb, beef, fish, pork, turkey. Check that no added FODMAPs are introduced such as onion/garlic sauces used as flavourings.

Low FODMAP alternatives can help many people feel better as early as two days into the elimination phase, but for some people it can take weeks. Don't be discouraged! It is also important to note that cheat days are certainly not recommended on this diet.

Many people are able to eat high-FODMAP foods without issue. But for other people, high-FODMAP foods cause gastrointestinal symptoms such as abdominal pain, gas, and bloating.

Up your fibre intake.

One of the best ways to keep your gut happy and moving is by focusing on your fibre intake with these simple strategies: Get your 7+ a day – that's 2 handfuls of low FODMAP fruit + 5 handfuls of low FODMAP vegetables. Sprinkle low FODMAP nuts and seeds on your salads, soups and porridge.