Grilled or roasted fish, chicken, pork or beef with low FODMAP veggies (eg green beans, zucchini) and rice or quinoa. Avoid marinades or sauces unless you can find out the ingredients. Stir-fry firm tofu and low FODMAP vegetables over rice or rice noodles; request onion and garlic-free sauces on the side.
If ordering a pizza , chose a gluten free pizza base with plain tomato paste (add oregano, thyme, and basil) then flavour with low FODMAP ingredients and cheese. Ask that they do not add onion, garlic or additional sauces to the pizza without your permission. Don’t be afraid to order off the menu.
To make your life a bit easier, here are a few tips for some of the fast food chains: McDonald’s : The quarter pound 100% beef patties apparently contain no onion or garlic. Burger King : You’re more safe here when it comes to fries . Wendy’s : IN-N-OUT Burger : Taco Bell: Chipotle: Chick-Fil-A: Panera Bread:
The Good News – Potatoes Are Low FODMAP (With the caveat that a serving size is “½ a medium” potato at 2 ¾ oz [75 g] and that healthy eating guidelines recommend 5 servings of vegetables per day). Potatoes are part of the nightshade family, as are tomatoes and eggplant.
So I did some online investigating, and have compiled low – FODMAP choices that may work for you at McDonald’s ®, Wendy’s®, Burger King®, Subway® and Pizza Hut®. In general, eggs and oatmeal appear low – FODMAP at most places. You can also try a side salad.
Main Dish Options: Shrimp or chicken with broccoli. Fish with steamed vegetables. Beef with tomato and bell peppers: request no onion.
French fries or potato wedges. Check that they haven’t been seasoned with onion or garlic (small amounts of wheat shouldn’t be a problem). Avoid using dipping sauces or ketchup as these often have hidden FODMAPs .
Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup.
Herbal Tea Peppermint is the winning choice with its antispasmodic (anti-pain!) qualities. Anise and fennel teas are great for anyone with IBS-C, but not necessarily for someone on a low-FODMAP diet. Chamomile is nice and soothing, but also not appropriate for someone on the low-FODMAP diet.
Low FODMAP Snacks on-the-go 01 – Banana & Peanut Butter . 02 – Fruit & Cheese . 03 – Lactose-free yogurt (or kefir) & Fruit. 04 – KIND Healthy Grains Bar. 05 – Go Macro Peanut Butter Protein Replenishment Bar. 06 – Happy Bars. 07 – Mary’s Gone Crackers Super Seed (original flavor) 08 – Laiki Rice Crackers.
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.
Wholemeal Wheat Sourdough is low FODMAP. Safe serving size is 2 slices (97g or 3.42oz) (2). Oat Sourdough Bread is moderate FODMAP. Low FODMAP serve is 1 slice (26g or 0.91oz), whereas 2 slices (52g or 1.83oz) of oat sourdough bread will contain moderate levels of fructans (2).
High- FODMAP grains include: Amaranth, barley and rye ( 5 ). Low- FODMAP grains include: Brown rice , buckwheat, maize, millet, oats, polenta, quinoa and tapioca ( 4 , 5 ). Summary: Wheat is not the only high- FODMAP grain.
Low FODMAP Cereals Kellogg’s Rice Krispies . Kellogg’s Frosted Krispies. Kellogg’s Cocoa Krispies . Kellogg’s Strawberry Krispies. Kellogg’s Corn Flakes . Kellogg’s Crispix. Kellogg’s Frosted Flakes.
Note About Sweet Potato : Sweet potato is only low FODMAP in 70g (1/2 cup) serves and becomes high FODMAP in larger serves.