33 low FODMAP dinner recipes | Karlijn's Kitchen (2024)

FAQs

What foods are unlimited on low Fodmap diet? ›

It is also possible that very high temperatures may also break down FODMAPs. However, the extent of this reaction can vary greatly depending on the food being cooked, and the cooking conditions. Currently, the most reliable approach to reduce FODMAP symptoms is to use low FODMAP diet.

Wheat contains high levels of the oligosaccharide fructan, so traditional wheat-based pasta is not considered a low FODMAP food. If you're looking for a low FODMAP alternative, you'll want to start by checking the ingredients. Pasta made with gluten-free types of flour, for example, may be a low-FODMAP choice.

Is peanut butter low FODMAP? Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.

Dinner Another light meal with a fruit, cooked vegetables or a salad with a little oil and vinegar, and lean protein such as fish or chicken. Drinks Water, tea, or coffee, which may act as a laxative.

Even if you don't have celiac disease, you may have difficulty eating foods made with gluten-containing grains. That could be because they contain fructans, ​a type of FODMAP that is bothersome for many people with IBS. Gluten-containing foods include many popular items like pasta, bread, and baked goods.

Garlic and onion are high in the FODMAP, fructan. Fructans are a type of oligosaccharide (i.e., the O in the FODMAP acronym). Like other FODMAPs, fructans are poorly absorbed in the small intestine and rapidly fermented by bacteria in the large intestine leading to symptoms in some people with IBS.

Is olive oil high in FODMAP? ›

Extra Virgin Olive Oil is low FODMAP in normal serving sizes. Most all oils are Low FODMAP, since oils are fats and FODMAPs are only carbohydrates. Make sure high FODMAP ingredients like chunks of garlic or onion have not been added.

You can have salt, jams made from low-FODMAP fruits, mayonnaise, and mustard. Soy sauce, hot sauce (no garlic), tamari, and vinegar are also okay. Sweeteners that are okay include sugar (sucrose), powdered (confectioner's) sugar, brown sugar, glucose, and maple syrup.

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

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.

High FODMAP foods are actually good for our gut health, so it's really important that you get your symptoms settled and move into the reintroduction phase as quickly as possible. This means a one-off cheat day is okay but don't make it a habit, as this will delay your ability to move to the next phase of the diet.

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.

Monash recommends spacing your meals and snacks at least 3-4 hours apart. If you find that you are hungry within this 3-4 hour window, try snacking on foods that are FODMAP free or have a very large safe serving size. These can be eaten freely and according to your appetite.