The low FODMAP diet can be quite overwhelming to begin with, as there are many intricacies and much more attention must be paid to your everyday diet than simply deciding what to eat each day. There is a common misconception that the diet is incredibly limited and requires a complete overhaul of your current diet. However, we’re here to show you today that simple swaps can make all the difference! With a bit of planning and familiarisation, you’ll be well on your way to transitioning your usual food choices to low FODMAP options.
We’ll break each food category down one by one and give some simple, easily implementable FODMAP Friendly swap suggestions.
Wheat bread and pasta
Swap wholemeal bread for wholemeal wheat sourdough:
Due to its manufacturing process, wholemeal wheat sourdough bread is low FODMAP for two slices. Just make sure to look out for any added high FODMAP ingredients such as honey if you buy a traditional sourdough loaf.
Swap white bread for white wheat sourdough:
In a sourdough culture, the bacteria ferment the fructans and reduce the FODMAP content to safe levels. This means that sourdough made from white wheat is also low FODMAP for two slices.
Swap white pasta for wheat pasta:
Cooked wheat pasta is certified low FODMAP in a ½ cup serve. Just be careful with portion size, as it does become high FODMAP at a 1 cup serve.
FODMAP Friendly certified products to look out for: Alpine breads produce a range of FODMAP Friendly sourdough loafs. Orgran have a line of FODMAP Friendly certified pastas in a range of styles.
Onion and garlic
Swap onion for the green tips of spring onion or leek:
Although the white part of these vegetables are high in fructans like onion, the dark green tips are not! You can fry these tips just as you would fry onion and they can add delicious flavour to a dish.
Swap onion for chives:
Chives are an underutilised vegetable in the low FODMAP world. They look similar to spring onion and can be used in dishes to give a mild onion & garlic taste. You can purchase chives fresh or dried.
Swap garlic for garlic infused olive oil:
Fructans are water soluble rather than oil soluble, so garlic infused olive oil is a great way to get delicious garlic flavour in your meals without the FODMAP load.
FODMAP Friendly certified products to look out for:
Free FOD have produced a fantastic onion replacer as well as a garlic replacer. Cobram Estate have a range of infused olive oils, including ones infused with garlic & roasted onion.
High FODMAP fruits
Swap ripe bananas for firm bananas:
Although ripe bananas are high in fructans, firm bananas are not. You can pop these bananas in your low FODMAP smoothies, porridge, muesli or even just with some almond butter for a snack.
Swap cherries for strawberries:
Cherries are often pervasive in festive desserts, but strawberries are a low FODMAP, equally as cheerful alternative.
Swap nectarines for oranges:
If you are craving a slightly sour fruit, although nectarines are high in FODMAPs, one medium orange is an easy swap.
Milk, yoghurt & ice-cream
Swap regular dairy products for lactose free products:
While lactose should be limited on a low FODMAP diet, lactose-free dairy can be a fantastic source of calcium and protein. Feel free to consume lactose free milk, yoghurt and ice cream. You can use these products just as you would regular dairy – with cereal, in coffee or as a liquid for smoothies.
FODMAP Friendly certified products to look out for:
Liddells have a range of lactose free dairy products for low FODMAPPERs to enjoy, including milk, cheese and yoghurt. Cocofrio are the first FODMAP Friendly certified ice-cream product in the world and offer low FODMAP ice-cream made from coconut milk.
Breakfast cereals
Swap fruit muesli for fruit-free muesli:
There are an increasing number of breakfast options in the low FODMAP space as a range of products – both breakfast classics and newer creations continue to be certified. In general, be sure to look out for fruit-free muesli as they are more likely to be low in FODMAPs.
Swap high FODMAP cereal for porridge:
Rolled oats are naturally low FODMAP and have a low glycaemic index so they break down more slowly. Oats are a great source of soluble fibre and are an inexpensive breakfast option too.
FODMAP Friendly Certified products to look out for:
Uncle Toby’s oats are Certified FODMAP Friendly. A range of Kellogg’s products are too – including Cornflakes and Rice Bubbles.
Pre-made curry and pasta sauces
Swap pre-made sauces for homemade sauces: If you take a look at the ingredients list of a classic stir-in sauce at the supermarket, you’ll find that foods such as onion, cream and milk are often at the top. These are high FODMAP ingredients that people with IBS aim to avoid. Additionally, even if the ingredients are seemingly low FODMAP, together they may stack to create a high FODMAP product overall. This is why unless a pre-made sauce is FODMAP Friendly Certified, it is usually off limits to those following a low FODMAP diet. There are a range of delicious curry and pasta sauce recipes on our website in the recipes section.
Swap high FODMAP pre-made sauces for FODMAP Friendly certified sauces: Here at FODMAP Friendly, we are particularly helpful in this food category. There are a range of innovative businesses who continue to come up with fantastic pre-made sauces, and you can find a range of these stir in sauces on our website with links to purchase here.
Packaged snack foods
Swap pretzels for popcorn:
Popcorn is an easy low FODMAP snack. Popcorn is considered low FODMAP, so be sure to choose this as your next movie snack!
Swap cashews for peanuts:
Unfortunately, cashews are high FODMAP even in small serving sizes. Not to worry, as peanuts are low FODMAP and can still provide a great source of fat for your snacking endeavours.
Swap potato chips for tortilla chips:
Plain tortilla chips are another quick and easy low FODMAP snack. You could even pair the chips with some homemade guacamole for added flavour.
FODMAP Friendly certified products to look out for:
Refer to our snacks category on the website for a range of certified FODMAP Friendly products, including popcorn and tortilla chips.
Putting it all together – a sample day of low FODMAP swaps on a plate
You can now put all of this information together into your day on a plate. This is what your low FODMAP day could look like:
Breakfast:
Porridge with a firm banana and lactose free milk
Morning tea:
Orange
Lunch:
Two pieces of wholemeal wheat sourdough with avocado, lactose free cheese and two poached eggs
Afternoon tea:
Popcorn
Dinner:
Wholemeal pasta with a FODMAP Friendly stir in sauce, chives and garlic infused oil.
Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Kiarra Martindale (Accredited Practising Dietitian)
