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10 Low FODMAP Foods That Need Portion Control (The foods might surprise you!)

Last updated on Jul 22nd, 2020 Authored by Alana Scott     Reviewed by Kate Watson (RD)

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).

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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.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

 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!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

SHOW REFERENCES

1. Monash App. Food Guide & Infomation Section. The Monash University Low FODMAP Diet App. 2016: Version 2.0(314). Date retrieved: 2016-08-15. Retrieved from: http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2016-08-15. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

2. Monash App. Food Guide. The Monash University Low FODMAP Diet App. 2017: Version 2.0.3(326). Date retrieved: 2017-05-11. Retrieved from: http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2017-05-11.

Photo Credit: ‘Green Beans on Wooden Plank‘ by Kamila i Wojtek Cyganek licensed under Shutterstock Standard Image. Edited by A Little Bit Yummy.

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

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These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
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Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

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Comments

  1. Niya says

    September 27, 2018 at 11:39 pm

    What 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.

    Reply
    • Alana ScottAlana Scott says

      September 28, 2018 at 12:22 am

      Hi 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?

      Reply
      • Anton says

        July 30, 2019 at 7:02 pm

        Hi 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,

        Reply
        • Alana ScottAlana Scott says

          July 30, 2019 at 8:41 pm

          Hi 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.

          Reply
  2. Niya says

    September 27, 2018 at 11:42 pm

    I 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!

    Reply
  3. Marilia Cipolloni says

    November 13, 2018 at 7:20 am

    Regarding portion control, with a 125gr steak can have an accompaniment of two vegs. or must just be one veg.

    Reply
    • Alana ScottAlana Scott says

      November 14, 2018 at 1:55 am

      Hi 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.

      Reply
  4. Laurie says

    November 10, 2019 at 2:21 pm

    Do you know if delicata squash (peanut squash) is low fodmap? I know kabocha is good but butternut is not.

    Reply
    • Alana ScottAlana Scott says

      November 10, 2019 at 9:28 pm

      Hi 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.

      Reply
  5. Nick says

    January 2, 2020 at 1:22 am

    Hi Alana, which fodmap do green beans contain? Thanks!

    Reply
    • Alana ScottAlana Scott says

      January 3, 2020 at 10:56 pm

      Hi 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.

      Reply
  6. Laura says

    February 18, 2020 at 5:11 pm

    Hi Alana ,
    I know zucchini is safe at 1/3 cup but what about yellow squash ? Thanks !!

    Reply
    • Alana ScottAlana Scott says

      February 18, 2020 at 8:02 pm

      Hi 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!

      Reply
  7. B says

    August 13, 2020 at 1:17 pm

    Hi 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

    Reply
    • Alana ScottAlana Scott says

      February 25, 2021 at 8:29 pm

      Thanks 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.

      Reply
  8. Kelly Mortimer says

    January 23, 2021 at 10:55 pm

    Hi 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!

    Reply
    • Alana ScottAlana Scott says

      January 24, 2021 at 7:18 am

      Hi 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?

      Reply

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