Dr. Rachel's Low-FODMAP Slow-Cooker Meal Recipes; Easy and Delicious (IBS-friendly!) (2024)

FAQs

What foods are surprisingly low FODMAP? ›

Low FODMAP foods to enjoy instead include:

Protein: Beef, pork, chicken, fish, eggs, and tofu. Nuts/seeds: (limit to 10-15 each) Almonds, macadamia nuts, peanuts, pine nuts, and walnuts. Grain: Oats, oat bran, rice bran, gluten-free pasta, quinoa, white rice, and corn flour.

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.

Apples vs.

If you need a healthy snack, a banana that isn't too ripe is a good, low FODMAP choice. You can even use mashed banana in recipes that call for apples.

Low FODMAP choices include plain cooked meats, poultry, seafood, eggs, while high FODMAP options include marinated meats, processed meats (e.g. sausage / salami) and meats served with gravy/sauces that may include high FODMAP ingredients.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Dinner Another light meal with a fruit, cooked vegetables or a salad with a little oil and vinegar, and lean protein such as fish or chicken. Drinks Water, tea, or coffee, which may act as a laxative.

Rice and oats are good examples of whole grains that may bring relief to those with IBS. However, avoiding flours such as bread, pasta, and cereal is best.

FODY Pasta Sauce

FODY is a popular certified low FODMAP company providing sauces, dressings, seasonings, snacks, and more. The easiest place to find these products are online through their website.

Can I eat pizza on a low FODMAP diet? ›

If you're following a low FODMAP diet, chances are your food choices are pretty slim these days. But there's good news: You can eat pizza on a low FODMAP diet, you just have to choose the right ingredients and be very mindful of your portion size!

It turns out some very healthy foods like apples, pears and dried fruits are naturally high in fructose, which when ingested, can trigger some of the same side effects as undigested lactose. Fruits lower in fructose, such as berries, citrus and bananas, may be a better choice for people with IBS.

These fruits are a great place to start as they contain no FODMAPs or only trace amounts: Sugar Banana (firm only), breadfruit, carambola, clementine, durian, guava (ripe), papaya, prickly pear, plaintain, rhubarb, starfruit (1). It's important to note that the ripeness of these fruits can impact FODMAP levels.

Certain vegetables cause gas and abnormal bowel habits. Avoid cruciferous vegetables such as broccoli, cauliflower, cabbage, coleslaw and sauerkraut. Also, limit artichoke, brussels sprouts, onions, shallots, leeks and asparagus.

On average, each patient showed intolerance to 2.5±2 FODMAPs. The most common FODMPs to trigger symptoms were fructans (56%) and mannitol (54%), followed by GOS, lactose, fructose, sorbitol, and glucose (respectively 35%, 28%, 27%, 23%, and 26%).

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.