10 Low FODMAP Holiday Recipes - Delicious as it Looks (2024)

FAQs

What spices should you avoid on Fodmap diet? ›

Certain spices are high in FODMAPs and should be avoided while on a Low FODMAP diet. These include garlic, onion, shallots, spring onions (scallions), and chives. In addition, some herbs such as dill, fennel and anise can also contain higher amounts of FODMAPs.

Peanut Butter is a Low FODMAP Food

If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet.

Tuna is low FODMAP in normal serving sizes. Fish and seafood are considered proteins and don't contain carbohydrates. Since FODMAPs consist only of carbohydrates, protein foods are free from FODMAPs. Avoid flavoring with garlic, onion, breading made with wheat, or any other high FODMAP ingredients.

Sticking within the limits is important to avoid a high intake of FODMAPs. Many of these cheeses have a low FODMAP serving size. For example, 40g of ricotta cheese is considered to be low FODMAP and moderate at 80g as per the Monash app.

We recommend trying out low FODMAP margarine, coconut oil, olive oil, cooking oil, peanut butter, nut butter, or seed butter.

Yes! In fact, butter, as a fat, contains no FODMAPs at all. This means that butter is totally suitable on the low FODMAP diet.

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.

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.

What is the best drink for IBS? ›

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.

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Olives are low FODMAP. This means they can be consumed according to your appetite. As always, check the label to detect any high FODMAP ingredient added to olives, such as garlic. However, olives are a source of fat, and if you are an IBS sufferer, you should eat them in moderation to avoid IBS symptoms.

The big ones are garlic and onion powder, and any spice mix containing these powders. Other spices to stay away from include any spice mixes that contain dried mushroom, dried beans of any kind, the white part of scallions, and any marinade or spice rub with wheat flour added to it.

One study specifically highlighted that frequent consumption of spicy foods can trigger upper gastrointestinal symptoms in some people with dyspepsia (or, indigestion). For people with irritable bowel syndrome (IBS), spicy foods can also trigger symptoms.

Peppermint. The flavour of peppermint alone can bring relief from nausea, so it's no wonder that this herb pops up on a list of herbs for diarrhea relief. Randomised trials have shown that peppermint oil can reduce cramping, pain, and other IBS symptoms.

High FODMAP Food List. Foods high in FODMAP content, like garlic, onion, baked beans, rye and more, cause digestion issues for certain groups. Try replacing high FODMAP foods with low FODMAP swaps from the same food group to find out if this diet approach is the right fit.