Just because a food is low FODMAP that doesn’t mean you can eat an unlimited amount. Even low FODMAP foods can become high FODMAP in large serves. This means portion control is always important. Do you know which common low FODMAP foods to watch out for?
Low FODMAP Foods That Need Portion Control
1. Courgette/Zucchini
I love zucchini. It’s delicious roasted, fried or spiralised… however it is very easy to go over the recommended portion size especially if you are creating zoodles (zucchini noodles). This means I recommend that you weigh your zucchini before cooking and stick to the low FODMAP 65g (1/3 cup) serve (1). Zucchini contains moderate FODMAP levels at a 70g serve and becomes high FODMAP for fructans in large serves of 100g (1, Monash App 2017).
2. Rice Cakes
Looking for a light lunch? Then rice cakes with chive dip, smoked chicken, tomato and spinach might be your answer! Just keep in mind that the recommended serving size is 2 cakes (28g) (1). Rice cakes do vary in size so check the packet to see what each cake weighs. Avoid large serves of 4 cakes, which contain high amounts of fructans (1).
3. Canned Tomato
I have seen a lot of ‘low FODMAP’ recipes that use a high FODMAP serve of canned tomatoes per person. The major offenders here are often spaghetti bolognese recipes and creamy chicken masala recipes.
Keep in mind that the low FODMAP portion is 92g per person (1). This means if you are using a 400g can of tomatoes it needs to be divided between 4 serves. Canned tomatoes contain moderate levels of excess fructose at 115g serves and become high FODMAP for fructose at 180g serves (1, Monash App 2017).
If you want to make your tomato based sauce go further trying mixing 400g can of tomato with 2 tablespoons of tomato paste, ½ cup of low FODMAP chicken stock, and some cornflour/corn starch to thicken, then divide between 4 serves.
4. Chia Seeds
Chia seeds are so versatile. You can use them as an egg replacer, add them to smoothies for more protein and fibre, or use them to create a high fibre breakfast via a delicious chia seed bowl.
Keep in mind that most chia seed bowls contain a high FODMAP serve of chia seeds. The low FODMAP serve is 2 tablespoons and they become high FODMAP at 4 tablespoons (1). Check out my recipe to find out how to create a low FODMAP chocolate chia seed bowl using the safe portion size.
5. Green Beans
Whether you like them smothered in butter, roasted in the oven, or tossed into a stir-fry, green beans make a great low FODMAP veggie. Just don’t get caught off guard!
Serving sizes are important… green beans are low FODMAP at 15 beans (75g) but contain moderate amounts of FODMAPs at 25 beans (125g), so make sure you watch your portion size (2). If you are still feeling hungry add a serve of another low FODMAP veggie to your meal.
6. Gluten Free Pasta
Large servings of gluten free pasta are high FODMAP. This means you need to make sure you stick to the 1 cup or 145g low FODMAP serving size for cooked gluten free pasta. (1) A good rule of thumb is that your dry pasta will double in weight so use 75g dried pasta or less per serve. Check out my tomato free beef spaghetti bolognese for a delicious gluten free pasta dish.
7. Bok Choy
Bok Choy is a lovely stir-fry vegetable. However, it does contain sorbitol. At a 1 cup (75g) serve the sorbitol in bok choy is within the low FODMAP limits. However, as soon as you increase that serve to 1 1/2 small bulbs (112g) it does contain moderate amounts of FODMAPs (1). So make sure you portion control that bok choy before you throw it in your stir-fry.
8. Blueberries
The general rule for low FODMAP fruit is to only have one serve at a time. However, when berries are cooked or you are making a smoothie it is very easy to go over the recommended portion size. This is particularly problematic for blueberries.
Blueberries are low FODMAP in 1/4 cup serves but contain moderate amounts of fructans at a 1/3 cup serve (1). This means when you are making a blueberry crumble always weigh your berries and divide the crumble into the recommended number of serves.
9. Green Capsicum/Pepper
Making stuffed peppers? These are delicious but take care selecting the colour of your pepper. Green capsicums or peppers are less mature and higher in FODMAPs than their fully ripened red counterparts.
If you use a whole green capsicum per serve when cooking stuffed peppers, then they will become high FODMAP. Use the low FODMAP serve of ½ cup or 52g (1). For larger serves try using a red capsicum/pepper instead.
10. Rice Crackers
When it comes to rice crackers I get eating amnesia and can easily demolish the entire packet! This is not good especially as if you malabsorb fructans… The safe serving for rice crackers is 20 crackers and they become high FODMAP at 35 crackers (1). To make the safe serve more filling I like to top my rice crackers with low FODMAP hummus and smoked chicken.
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Final Thoughts
There are lots of delicious low FODMAP foods we can enjoy, however portion sizes are important. Make sure you check the Monash Low FODMAP app so you don’t get caught out!
Niya says
September 27, 2018 at 11:39 pmWhat are you using to measure? When you say 1 cup book choy, do you mean an actual cup or those dry measures for baking? I have no idea what 75 grams are. Would I need to get a scale with grams? Very confused.
Alana Scott says
September 28, 2018 at 12:22 amHi Niya,
When it comes to cooking while on the low FODMAP diet, we highly recommend that you grab yourself a set of electronic scales. They aren’t very expensive and will help you keep within the low FODMAP limits especially for foods like sweet potato. The cups on our website are 250ml measuring cups and for foods like Bok Choy it would be the amount of the vegetable that fits into the cup once sliced. Does that make sense?
Anton says
July 30, 2019 at 7:02 pmHi Alana and Kate,
Wanted to know if Injera made from Teff grain is low fodmap. Specially, since they use some fermentation of about a day to bake. I am from Ethiopia, and it’s a staple food here. Any thoughts? Your advice will change my life. Thanks,
Alana Scott says
July 30, 2019 at 8:41 pmHi Anton,
Thanks for commenting. According to Monash University, teff flour is low FODMAP. This means we think it would be worth trying Injera made from fermented teff during the first phase of the low FODMAP diet. Just be aware that Injera made from a combination of teff and wheat flour (this is common in the USA) will contain more FODMAPs, and we would recommend avoiding that during the first phase of the low FODMAP diet.
Niya says
September 27, 2018 at 11:42 pmI forgot to ask if you can direct to the right website to learn about the various phases of elimation? Also, after we have done the diet, can we eventually start eating onions and garlic again or is it for life? Thank you!
Marilia Cipolloni says
November 13, 2018 at 7:20 amRegarding portion control, with a 125gr steak can have an accompaniment of two vegs. or must just be one veg.
Alana Scott says
November 14, 2018 at 1:55 amHi Marilia,
Providing you steak isn’t marinated in any high FODMAP ingredients (like garlic) then it doesn’t contain any FODMAPs. You can then several different low FODMAP serves of vegetables to help create a meal. For example, you could have a serve of potatoes and then steamed green beans, carrot and broccoli on the side without any issues providing you watch your serving sizes.
Laurie says
November 10, 2019 at 2:21 pmDo you know if delicata squash (peanut squash) is low fodmap? I know kabocha is good but butternut is not.
Alana Scott says
November 10, 2019 at 9:28 pmHi Laurie,
Thanks for commenting. Delicata squash is currently untested for FODMAPs. This means you will need to test your own tolerance levels to it. Once your symptoms are settled try having a small amount and see how you go.
Nick says
January 2, 2020 at 1:22 amHi Alana, which fodmap do green beans contain? Thanks!
Alana Scott says
January 3, 2020 at 10:56 pmHi Nick,
Larger serves of green beans can contain sorbitol. Make sure you grab the Monash University Low FODMAP Diet App for the most up-to-date information on FODMAPs in foods.
Laura says
February 18, 2020 at 5:11 pmHi Alana ,
I know zucchini is safe at 1/3 cup but what about yellow squash ? Thanks !!
Alana Scott says
February 18, 2020 at 8:02 pmHi Laura,
Yellow squash hasn’t been tested for FODMAPs yet so it’s FODMAP content is unknown. Once your symptoms are settled you can test your own tolerance level to the squash by trying a small amount and then increasing your serve over three days. I hope that helps!
B says
August 13, 2020 at 1:17 pmHi Anna,
For the zucchini’s is the 65g indication applies when the zucchini is raw or after it is cooked? Knowing a zucchini weights ~100-200g it means not even 1 could be allowed? Thanks
Alana Scott says
February 25, 2021 at 8:29 pmThanks for commenting! Okay so the weight amount is for the raw weight not the cooked weight. This means you are correct and unless the zucchini is very small you won’t be able to eat an entire one in a serve.
Kelly Mortimer says
January 23, 2021 at 10:55 pmHi Laura,
I have the Monash app, but it only has “green” on gluten-free pasta. My GF pasta is made with rice, quinoa, and corn flour, all of which only show “green” on the app. Where are you getting the info that over a cup is “yellow/red”? Thanks!
Alana Scott says
January 24, 2021 at 7:18 amHi Kelly,
Thanks for commenting. Okay so when you open the Monash University Low FODMAP App go to the ‘Food Guide’, search for ‘pasta, gluten free’, then tap on the food. Once you have opened the food ‘pasta, gluten free’ you will see there is a text note under the FODMAP information that states that 1.5 cups contains high amounts of fructans. Does that help?
Arletta says
March 8, 2021 at 10:31 pmHey! Thanks! I don’t remember reading ANY of this information in the book I bought.
Looks like more research is needed.
Alana Scott says
March 9, 2021 at 2:45 amHi Arletta,
Thanks for commenting. The best place to get FODMAP portion size information is in the Monash University FODMAP Diet App so grab that if you haven’t already. We also have a lot more information on the low FODMAP diet in our Wellness Club if you feel like you need more support: https://alittlebityummy.com/join-our-low-fodmap-club/
Ed says
July 5, 2021 at 12:57 amThanks for this well researched and written article. It matches, and explains, my personal experiences with these foods. It is very reassuring to know there is a reason for what I had formerly perceived to be random reactions to these foods.
Alana Scott says
July 5, 2021 at 2:13 amIt’s great to hear you found this article helpful!