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6 Low FODMAP Probiotic Foods

Last updated on Aug 21st, 2017 Authored by Alana Scott     Reviewed by Audrey Inouye (RD)

The whole goal of the low FODMAP diet is to help us get healthy and gain good symptom control. So where do probiotics fit, and can we get them from low FODMAP probiotic food?

Probiotics are beneficial bacteria found in fermented foods and when we eat them they can offer a range of health benefits including improved digestion and gut health (1). These benefits sound pretty good, right? Just make sure you don’t confuse probiotics with prebiotics (prebiotics feed the beneficial bacteria).

If we dig a little bit deeper, the official probiotic definition by the World Health Organisation, defines a probiotic as a microorganism which can confer a health benefit to the host (2). Probiotics are live, beneficial bacteria that are good for our health and digestive system. They are found naturally inside our intestinal flora but are also present in the foods we eat.

Are there different types of probiotics?

There are lots of different types of probiotics but they mainly classified under two families (2):

Lactobacillus – appear to be the most common and are found in fermented foods and dairy products.

Bifidobacterium – which are also found in dairy products.

6 Low FODMAP Probiotic Foods

During the FODMAP diet it’s important to eat a range of low FODMAP foods including some with natural probiotics to protect your gut health. Here are 6 foods to help boost your probiotic count:

1. Tempeh

This is a fermented soybean product, which typically comes in a firm patty and has a strong earthy taste, which can be similar to mushroom. Try enjoying this high protein meat alternative in a variety of dishes like stir fries, lasagne or vegetarian burger patties.

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2. Red Cabbage Sauerkraut

Sauerkraut is one of the oldest traditional fermented foods and is especially popular in Europe. Red cabbage sauerkraut is made from finely shredded fermented red cabbage and is low FODMAP in ½ cup serves (3). We love serving it in low FODMAP corned beef burgers. The probiotics found in red cabbage sauerkraut tend to be of the Lactobacillus species and Plantarum species (4, 5). Just take care when choosing your sauerkraut as traditional sauerkraut made from common cabbage is high FODMAP (3). 

3. Low FODMAP Yoghurt

Lactose free yoghurt contains a wide variety of probiotic species, and some companies have added extra cultures to their yoghurt to achieve higher levels of probiotic diversity (6). In general, the more cultures like L. Acidophilus, L. Rhamnosus and other strains, the more well-rounded your gut flora will be (6).  Not all yoghurts are low FODMAP, so choose one that has added lactase and watch out for sneaky high FODMAP ingredients. Lactase is an enzyme which breaks down the lactose.

Coconut yoghurt is low FODMAP and some brands are fortified with probiotics so check the label for live or active cultures.

When choosing your low FODMAP yoghurt, make sure you watch out for sneaky high FODMAP ingredients like honey, inulin, chicory root fibre, coconut water, agave, high fructose corn syrup, fructose or high FODMAP fruits.

4. Lactose free Kefir

Kefir is a drinkable cultured milk, and it is often called “drinkable yoghurt”. Many enjoy kefir as part of a healthy diet for its flavour and probiotic benefits. Kefir made from milk can be high FODMAP for lactose, so you need to look for a kefir that has added lactase. The lactase enzyme breaks down the lactose and makes the kefir low FODMAP. Strains of probiotics found in kefir are similar to those found in lactose free yoghurt (6). Note some kefir products on the market are flavoured with high FODMAP fruit, so check the ingredient lists carefully.

5. Some Types of Cheese

Not all cheeses contain probiotics despite being made through a fermentation process. Good bacteria can survive the aging process in some low FODMAP cheeses like mozzarella, cheddar, and cottage cheese (7, 8).  Also look for cheeses that are fortified with live and active cultures, as these are most likely to contain probiotics, so check the labels carefully. 

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

 6. Miso

Miso contains small serves of probiotics and is a salty fermented soybean paste often used in Japanese soups and sauces. It is made by fermenting the soybeans with salt and a type of fungus called koji. The predominant probiotics species in miso is a yeast belonging to the Saccharomyces family (9).

What about probiotic supplements?

Monash University recommends trying one dietary management strategy at a time (10). This means it is not currently recommended that you start a probiotic supplement while on the low FODMAP phase or reintroduction phase, as it can cloud results. You won’t know if it is the probiotic or the diet working. If you want to try a probiotic talk to your dietician or doctor first, and then choose a brand that is backed by science.

Take Home Points

Probiotics are good for gut health just be careful selecting your probiotic food sources. Focus on including a wide variety of low FODMAP foods in your diet, and boost your intake of low FODMAP prebiotic and probiotic foods.

Special thanks to Paula Smith, New Zealand trained nutritionist, for helping research this article.

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: Audrey Inouye (RD)

Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More

SHOW REFERENCES

1. Hill, C., Guarner, F., Reid, G., Gibson, GR.,  Merenstein, DJ., Pot, B., Morelli, L., Canani, RB., Flint, HJ, Salminen. S., Calders, PC., & Sanders, ME. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology. 2014: 11, p. 506-514. Doi:1038/nrgastro.2014.66

2. Mack, D. Probiotics: Mixed Messages.College of Family Physicians of Canada. 2005: 51(11), p. 1455–1457 Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1479485/#

3. Monash App. Food Guide. The Monash University Low FODMAP Diet App. 2017: Version 2.0.4(327). Date retrieved: 2017-08-07. Retrieved from: http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Â

4. Tamang, J., Shin, D., Jung, S., & Chae, S. Functional Properties of Microorganisms in Fermented Foods. Frontiers in Microbiology. 2016: 7, p. 578. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844621/

5. Lu, Z., Breidt, F., Plengvidhya, V., & Fleming, H. Bacteriophage Ecology in Commercial Sauerkraut Fermentations. Applied and Environmental Microbiology. 2003: 69(6), p. 3192-3202. doi: 10.1128/AEM.69.6.3192-3202.2003

6. Green Valley Organics. How many probiotics are in one serving of your kefir or yoghurt? Green Valley Organics. 2017. Retrieved from https://greenvalleylactosefree.com/faqs/probiotics-in-lactose-free-yogurt-lactose-free-kefir

7. Ganesan, B., Weimer, BC., Pinzon J., Doa Kong N., Rompato, G., Brothersen, C., & McMahon, DJ. Probiotic bacteria survive in Cheddar cheese and modify populations of other lactic acid bacteria. Journal of Applied Microbiology. 2014: 116(6), p. 1642-56. doi: 1111/jam.12482

8. Ortakci, F., Broadbent, JR., McManus, WR., & MicMahon, DJ. Survival of microencapsulated probiotic Lactobacillus paracasei LBC-1e during manufacture of Mozzarella cheese and simulated gastric digestion. Journal of Dairy Science. 2012: 95(11), p. 6274-81. doi: 10.3168/jds.2012-5476

9.  Bhalla, T. Yeasts and Traditional Fermented Foods and Beverages [Chapter 10]. Yeast Diversity In Human Welfare. 2017: p. 53-82. Retrieved from: https://link.springer.com/chapter/10.1007/978-981-10-2621-8_3

10. Varney, J. Prebiotics and probiotics: what are they and should I be including them on the low FODMAP diet? Monash Low FODMAP Blog. 2016-01-03. Retrieved from: http://fodmapmonash.blogspot.co.nz/2016/01/prebiotics-and-probiotics-what-are-they.htmlÂ

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Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

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Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

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Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

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Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

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This my friends is my 'go-to' recipe as I can prep it the day before and then just cook it for a few minutes on Christmas Day. It's also really easy to make low FODMAP, gluten free and dairy free to suit the needs of you and your guests.

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Comments

  1. Jelyn says

    July 3, 2019 at 12:37 pm

    Hi Alana,

    Thank you for such a nice article. I too have IBS and it’s a struggle specially that I travel a lot and meal planning can be a pain.

    Thank you for the new insights here and food ideas. I’m also following other blogs for inputs and fresh ideas.

    Reply
    • Alana ScottAlana Scott says

      July 4, 2019 at 5:17 am

      Hi Jelyn,

      You are very welcome. It is a pleasure to help you on your IBS journey. If you need more recipe inspiration or meal planning tips then make sure you check out our FODMAP Wellness Club as this has over 500+ recipes and meal planning tools. You can find out more here: https://alittlebityummy.com/join-our-low-fodmap-club/

      Reply
  2. Steph says

    October 11, 2020 at 1:18 am

    Thanks for this post! Exactly what I was looking for. Is cashew milk based kefir (unsweetened) okay for a FODMAP diet?

    Reply
    • Alana ScottAlana Scott says

      October 14, 2020 at 2:37 am

      Hi Steph,

      Thanks for commenting. Cashew milk based kefir hasn’t been tested for FODMAPs yet. Sometimes the fermentation process that foods go through can change their FODMAP ratings. This means we suggest you try a small amount when your symptoms are settled and test your tolerance to the product. You can find out how to do that here: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/

      Reply

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