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 100g 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 to high levels of excess fructose at larger serves so check the Monash University FODMAP Diet App for more information (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. Strawberries
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 strawberries.
Strawberries are low FODMAP in 5 medium berry serves but contain moderate amounts of fructose at a 6 berry serve (1). This means when you are making a strawberry smoothie or strawberry crumble always weigh your berries and divide the recipe into the recommended number of serves.
9. Red Capsicum/Pepper
Making stuffed peppers? These are delicious but take care selecting the colour of your pepper. Red capsicums or peppers are riper and higher in FODMAPs than their less ripe green counterparts.
If you use a whole red capsicum per serve when cooking stuffed peppers, then they will become high FODMAP. Instead use a green capsicum/pepper instead or limit your intake of red capsicum/pepper to 1/3 cup per meal (1).
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 University FODMAP Diet app so you don’t get caught out!
Image credits:
Kamila i Wojtek Cyganek/Shutterstock.com
Alana Scott/A Little Bit Yummy
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.
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?
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,
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.
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!
Regarding portion control, with a 125gr steak can have an accompaniment of two vegs. or must just be one veg.
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.
Do you know if delicata squash (peanut squash) is low fodmap? I know kabocha is good but butternut is not.
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.
Hi Alana, which fodmap do green beans contain? Thanks!
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.
Hi Alana ,
I know zucchini is safe at 1/3 cup but what about yellow squash ? Thanks !!
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!
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
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.
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!
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?
Hey! Thanks! I don’t remember reading ANY of this information in the book I bought.
Looks like more research is needed.
Hi 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/
Thanks 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.
It’s great to hear you found this article helpful!
I am sensitive to polyols, which are present in green but not red capsicums. But you state that green caps are safer than red. FYI I can eat as much red caps as I like, and have eliminated green altogether because of digestive reactions.
Hi Rob,
Our FODMAP information comes from Monash University who are the lead researchers of the low FODMAP diet. Over the past few years, they have retested both green capsicums and red capsicums. The current research is showing that green capsicums are low FODMAP in large servings, and in servings over 3 cups they contain fructans. Red capsicums are showing as high FODMAP for fructose if you have more than 1/4 of a capsicum. The current research indicates that green capsicums are no longer considered high FODMAP for polyols. If sounds like you know your body well – if green capsciums are an issue for you then keep avoiding them – it’s great that you can tolerate red capsicums.