Log in
What is FODMAP?
Low FODMAP diet is a dietary approach that can effectively manage IBS
symptoms. FODMAPs are types of carbohydrates that are poorly absorbed
in the small intestine and can cause IBS symptoms. The low FODMAP diet
involves limiting or avoiding certain high-FODMAP foods, such as wheat,
dairy, specific fruits and vegetables, and artificial sweeteners.
High and Low FODMAP Foods
Low FODMAP diet is a dietary approach that can effectively manage IBS
symptoms. FODMAPs are types of carbohydrates that are poorly absorbed
in the small intestine and can cause IBS symptoms. The low FODMAP diet
involves limiting or avoiding certain high-FODMAP foods, such as wheat,
dairy, specific fruits and vegetables, and artificial sweeteners.
High and Low FODMAP Foods
Vegetables:
High
Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, sugar snap peas.
Low
Aubergine/eggplant, beans (green), bok choy, green capsicum (bell pepper), carrot, cucumber, lettuce, potato, zucchini.
Aubergine/eggplant, beans (green), bok choy, green capsicum (bell pepper), carrot, cucumber, lettuce, potato, zucchini.
Fruits:
High
Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon.
Low
Cantaloupe, kiwi fruit (green), mandarin, orange, pineapple.
Cantaloupe, kiwi fruit (green), mandarin, orange, pineapple.
Dairy & Alternatives:
High
Cow's milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yoghurt.
Low
Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy milk (made from soyprotein).
Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy milk (made from soyprotein).
Protein Sources:
High
Most legumes/pulses, some marinated, meats/poultry/seafood, some processed
meats.
meats.
Low
Eggs, firm tofu, plain cooked meats/poultry/seafood, tempeh.
Eggs, firm tofu, plain cooked meats/poultry/seafood, tempeh.
Breads & Cereals:
High
Wheat/rye/barley based breads, breakfast cereals, biscuits and snack products.
Low
Corn flakes, oats, quinoa flakes, quinoa/rice/corn pasta, rice cakes (plain), sourdough spelt bread, wheat/rye/barley free.
Sugars, Sweeteners & Confectionary:
High
High
High fructose corn syrup, honey, sugar free confectionery.
Low
Dark chocolate, maple syrup, rice malt syrup, table sugar.
Dark chocolate, maple syrup, rice malt syrup, table sugar.
Nuts & Seeds:
High
Cashews, pistachios.
Low
Macadamias, peanuts, pumpkin seeds/pepitas, walnuts.
NOTE: Please keep in mind that this is just an example, and everyone is
affected differently. So please consult a dietician before starting a
FODMAP diet and please don't restrict FODMAPs for a long period of time.
affected differently. So please consult a dietician before starting a
FODMAP diet and please don't restrict FODMAPs for a long period of time.
FODMAP Friendly Banana Bread
Ingredients
- 1/3 Cup Coconut Oil
- ½ Cup Maple Syrup
- 2x Eggs
- 3 Mashed Ripe Bananas
- ¼ Cup Unsweetened almond milk or dairy free milk of choice
- 1 tsp Vanilla Extract
- 1 Cup GF Flour
- 1 tsp Baking Soda
- ½ tsp Salt
- ½ tsp Cinnamon
- ½ Cup Chopped walnuts
Method
- Preheat oven to 160 degrees
- Grease a bread loaf tin, or if you’d prefer muffins a muffin tin
- In a medium bowl whisk together melted coconut oil and maple
syrup
- Add the eggs and continue to whisk
- Add mashed bananas, almond milk and vanilla and whisk till
combined
- Add in GF flour, baking soda, salt and cinnamon
- Gently fold everything together and add the walnuts
- Place in the tin
- Bake for 55-60 minutes or until done
- Allow to cool before slicing
Ingredients
- 1/3 Cup Coconut Oil
- ½ Cup Maple Syrup
- 2x Eggs
- 3 Mashed Ripe Bananas
- ¼ Cup Unsweetened almond milk or dairy free milk of choice
- 1 tsp Vanilla Extract
- 1 Cup GF Flour
- 1 tsp Baking Soda
- ½ tsp Salt
- ½ tsp Cinnamon
- ½ Cup Chopped walnuts
Method
- Preheat oven to 160 degrees
- Grease a bread loaf tin, or if you’d prefer muffins a muffin tin
- In a medium bowl whisk together melted coconut oil and maple
syrup
- Add the eggs and continue to whisk
- Add mashed bananas, almond milk and vanilla and whisk till
combined
- Add in GF flour, baking soda, salt and cinnamon
- Gently fold everything together and add the walnuts
- Place in the tin
- Bake for 55-60 minutes or until done
- Allow to cool before slicing
Mini Frittatas
Ingredients
- 2 tbsp Cobrum Garlic Infused Oil (optional)
- 8 Large Eggs
- 115g Hard or Lactose-Free Cheese
- 3 cups of chosen Low-FODMAP veggies, herbs and/or protein
Method
- Preheat oven to 190 degrees
- Coat the inside of 12 muffin tins with olive oil
- Whisk eggs together
- Add all veggies, herbs and protein (precook if required, in garlic-infused
oil)
- Mix all the veggies, protein and cheese into egg mix
- Divide mixture into muffin tins
- Bake for 15-20 minutes, depending how big your muffin tins are
- Can freeze for up to 1 month and reheat in the oven, microwave or air
fry
- 2 tbsp Cobrum Garlic Infused Oil (optional)
- 8 Large Eggs
- 115g Hard or Lactose-Free Cheese
- 3 cups of chosen Low-FODMAP veggies, herbs and/or protein
Method
- Preheat oven to 190 degrees
- Coat the inside of 12 muffin tins with olive oil
- Whisk eggs together
- Add all veggies, herbs and protein (precook if required, in garlic-infused
oil)
- Mix all the veggies, protein and cheese into egg mix
- Divide mixture into muffin tins
- Bake for 15-20 minutes, depending how big your muffin tins are
- Can freeze for up to 1 month and reheat in the oven, microwave or air
fry