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

FAQs

Can you eat pasta on 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.

SAVE MONEY ON MEAT

Meat-based meals can be bulked up with veggies, stretching them out further and cooking one vegetarian meal per week can save a few dollars. Choose a low FODMAP protein source such as quinoa, egg, tofu, canned lentils or canned chickpeas instead of meat!

Step 1: Swap foods that are high in FODMAPs for foods that are low in FODMAPs for two to four weeks to see if your symptoms are caused by this group of foods. Step 2: Trial foods with one high FODMAP group at a time (a food re-introduction) to see which FODMAP groups you are reacting to.

Eat small and often.

Keep calorie rich snacks handy for mid meal snacks. A small snack is better than nothing at all and can really add up over the day. Great options include: Low FODMAP nuts like brazils, walnuts, peanuts and macadamias.

Therefore, ripe bananas are considered a high FODMAP food (6, 7 ). Regardless, you may be able to have up to one-third of a ripe banana at once while following a low FODMAP diet (6). Ripe bananas are high in a type of FODMAP known as oligofructans, but unripe bananas are considered a low FODMAP food.

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.

There are some other foods like potatoes, rice, carrots, bean sprouts, blueberries, Japanese/Kabocha/Kent squash, cucumber, parsnip, lettuce, oyster mushrooms, hard cheese (like cheddar and colby), choy sum, collard greens, swiss chard and silverbeet that remain low FODMAP in large serving sizes.

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

“The low FODMAP diet isn't meant for weight loss, but you can lose weight on it because it eliminates so many foods. For someone at an already too low weight, losing more can be dangerous.”

What are the cons of low FODMAP? ›

Risk of the low-FODMAP diet

For starters, this diet is highly restrictive. While the initial restrictive phase is only temporary, nutritional deficiencies—especially inadequate fiber intake—can occur and may worsen GI symptoms.

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

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.

Foods To Avoid With Irritable Bowel Syndrome

These foods commonly spark a cascade of symptoms for people with irritable bowel syndrome: High-fiber products, found in cereals, grains, pastas and processed foods. Gas-producing foods, like beans, lentils, carbonated beverages and cruciferous vegetables such as cauliflower.

Watch out for pasta sauces that have garlic and onion in their ingredients list. Fresh tomatoes are generally known to be low in FODMAPs at a 75g serve. However, concentrating them into a pasta sauce in the form of tomato paste or tomato puree, can cause the product to be high in fructose!

Barilla Gluten Free Pasta is low FODMAP by ingredient and tastes pretty good too. Make sure you avoid any gluten-free pastas made with soy flour or lupin flour while in the elimination phase.