Are you getting enough calcium? Research shows that over half of the Australian population isn’t getting enough calcium in their daily diet (1), and this statistic is echoed all over the world. It’s easy to be uninterested about your calcium intake, but calcium is essential for a healthy body. It’s an important nutrient that plays…
Why do cows have hooves instead of feet? – Because they lactose. This joke was said to me at University by my colleague during one of our many dietetics parties. These ‘bring-a-plate’ gatherings were not a rare occurrence because, after all we are foodies at heart! When someone made a deliciously creamy smoothie for us…
If you are on the low FODMAP diet then you know that excess fructose can send some people rushing to the loo! Fructose is the ‘M’ in the FODMAP acronym and is a monosaccharide. It’s a single sugar unit found in foods like fruit, and fruit products such as juice and blueberry jam, as well…
Lunch time doesn’t need to be boring while on the low FODMAP diet! There are plenty of easy and filling low FODMAP lunchbox fillers you can enjoy. To help you get started we’ve put together a list of our lunchbox favourites. 23 Easy Low FODMAP Lunchbox Fillers 1. Cherry Tomatoes These juicy balls of…
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…
I bet you thought that all mushrooms were high FODMAP right? Well I’ve good got news for you. FODMAP testing shows that you don’t have to give up all mushrooms while you are on the low FODMAP diet. Check out my FODMAP guide to mushrooms below to learn which ones you can enjoy. Low FODMAP…
Many of my followers swear that bananas are problematic and are causing some of their tummy troubles. This begs the question, are bananas really a trigger food? Is it FODMAPs or something else? Let’s take a closer look. Do Bananas Contain FODMAPs? The short answer is yes they do. Let’s look at the research. Common…
Are you avoiding guar gum or xanthan gum? There is no need. It’s a myth that these gums are high FODMAP. According to laboratory food testing by FODMAP Friendly both guar gum and xanthan gum are low FODMAP in 5g (1 tablespoon serves) (email communication with FODMAP Friendly 30/01/2017). What is Guar Gum? Guar gum…
The low FODMAP diet certainly isn’t a fruit free diet and there are many fruits we can enjoy! With all the recent Monash App updates you might be feeling confused about exactly how much fruit you can enjoy in one sitting. Let us answer some of your questions. Do any fruits contain no FODMAPs or…
We all know that portion sizes are important to getting good symptom control while on the low FODMAP diet. However, if you are feeling hungry there are some low FODMAP vegetables that can be eaten freely and enjoyed in large serves. Low FODMAP Vegetables You Can Eat Freely Vegetable serving size information sourced from the…
Tired of wasting food? There are a surprising number of low FODMAP foods that can be frozen and enjoyed at a later date. This can save your budget and help you pack your low FODMAP meals full of flavour! 1. Low FODMAP broth/stock To stop leftover low FODMAP stock from perishing, pour it into the…
Tomatoes often get a bad rap for being high in fructose. But is this true and is it really an issue? Most tomatoes and tomato-based products contain equal glucose to fructose ratios, which means they should be well tolerated on the low FODMAP diet. It’s important to remember that a reaction to tomato doesn’t necessarily…
Guide To Combining Low FODMAP Vegetables There seems to be some confusion around how to combine low FODMAP vegetables. Keep in mind that if you have good symptom control, then you do not need to worry about vegetable combinations, and you can freely combine multiple low FODMAP vegetables per meal. If you are still having…
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…
Contrary to popular belief the low FODMAP diet is not a wheat free diet! Nor is it a gluten free diet – you can read more about FODMAPs vs Gluten here…. Just remember when it comes to consuming wheat-based products, portion size is crucial, as almost all wheat products have portion size limits to stay…
Let’s Talk About Dairy & The Low FODMAP Diet It’s a myth that the low FODMAP diet is a dairy free diet! There are many dairy products like lactose free milk or yoghurt, butter, and certain cheeses that you can enjoy while on the diet. Also remember that dairy is an important source of calcium…
Feeling confused about how canned champignon (button) mushrooms can be low FODMAP? That’s not surprising, as button mushrooms are well known for being high FODMAP! The good news is that manufacturing processes, like canning, can have a huge impact on the FODMAP content of food. Both the type of food and the liquid it is…
Is sauerkraut actually low FODMAP? The surprising answer is no it’s high FODMAP! While fermented foods might be good for our gut bacteria, some types could cause gastrointestinal distress for FODMAPers! Sauerkraut made from common cabbage is high FODMAP, while fermented red cabbage might be better tolerated in small serves (1). Find out more below….
Are you wondering how to keep your gut bacteria happy while on the low FODMAP diet? Then prebiotics might be the answer! Many foods that are high in prebiotics are also high in FODMAPs – this is why the reintroduction phase of the low FODMAP diet is important. However, there are plenty of low FODMAP…
Confused about soy products and the low FODMAP diet? You’re not the only one! Soy beans and soy products can contain high levels of oligosaccharides (mainly GOS but sometimes fructans). However, it’s a myth that you need to avoid all soy products while on the low FODMAP diet. Manufacturing processes can greatly reduce the FODMAP…
What is Mannitol? Love sweet potato? But can’t tolerate large serves? Then you might have issues absorbing mannitol. Mannitol is a high FODMAP sugar alcohol and it belongs in the ‘Polyol’ group within the FODMAP acronym. This sneaky FODMAP occurs naturally in a range of fruits and vegetables, and it can also be manufactured and…
Are Rice Products Low FODMAP? Rice products can be a cheap and budget friendly addition to your low FODMAP diet. Over the past week there has been some confusion over rice milk, as Monash University has retested and reclassified rice milk from high FODMAP to low FODMAP (1). This is great news for low FODMAPers…
Fructans & the Low FODMAP Diet Understanding what fructans are and how they fit with the low FODMAP diet can be tricky. Fructans like to lurk in a variety of foods, from fruit and veggies right through to cereal grains. They are also added to processed foods. This article is going to explain what they…
Oats can be tricky to navigate on the low FODMAP diet as the manufacturing processes can affect the FODMAP levels. Do you know which ones to choose for breakfast? What are the different types of oats? Oats can be categorised into several different groups: Steel-cut oats are where the whole oat groats (the oat kernels)…
What is Soy Lecithin and is it Low FODMAP? Soy lecithin is found in a range of commercial food products you probably use in your everyday life. When it comes to FODMAPs, soy lecithin (or soya lecithin) is a very misunderstood food additive. Unlike whole soybeans, soy lecithin is currently considered a low FODMAP food…
It is almost Easter, so I thought it was time to do a low FODMAP chocolate update so you can safely indulge in chocolate! I am a chocolate addict and chocolate plays a pivotal part in my Easter celebrations, but if I’m not careful these chocolaty treats can give me gastrointestinal issues. What chocolate is…
4 Low FODMAP Ways To Replace Honey Honey is delicious, but it is a common high FODMAP ingredient that needs to be avoided during the strict low FODMAP phase of the diet. Luckily there are four easy low FODMAP ways to replace honey: 1. Pure Maple Syrup (1:1 Replacement) Pure maple syrup is a low…
Is Apple Cider Vinegar Low FODMAP? Feeling confused about apple cider vinegar? You’re not the only one! Apples are high FODMAP so how can apple cider vinegar be low FODMAP? Check out my article to find out how manufacturing processes can change FODMAP levels. What is apple cider vinegar? Apple cider vinegar (ACV) or cider…
What Sourdough Breads Are Low FODMAP? Choosing a low FODMAP bread can be a difficult challenge on the low FODMAP diet, as many contain high FODMAP ingredients like wheat flour, honey, high fructose corn syrup or inulin. Traditional sourdough breads made from wheat, wholemeal wheat, and spelt flours are low FODMAP because they contain reduced…
There are so many low FODMAP options to choose from when it comes to salad! I love mixing and matching my salad ingredients. Next I pop all of the low FODMAP ingredients into a glass jar, with the dressing, and take it to work for lunch. This makes salads both quick and convenient. If you…
While the low FODMAP diet might feel restrictive there are still plenty of condiments you can enjoy. Condiments are also a great way to create tasty low FODMAP recipes. Check out the list below for some inspiration. 1. Mayonnaise (Low or Regular Fat) Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are…
The good news is that the low FODMAP diet is not a dairy-free diet and you can enjoy low FODMAP cheese. However, you do need to avoid cheeses that contain high amounts of lactose. This means the trick is to choose naturally low lactose cheeses and to control your portion size. Types of Cheeses Did…
Are Cranberries Low FODMAP? It just wouldn’t be Christmas without cranberries! But are cranberries low FODMAP? You will be pleased to know that you can enjoy some cranberries this festive season. Check out the article to find out what cranberry products are low FODMAP. FODMAP Content of Cranberry Products Fresh Cranberries (Untested but Considered Low…
You might have heard that polyols are sugar alcohols but these sneaky FODMAPs won’t make you drunk! Polyols occur naturally in foods (like fruit and vegetables) or are manmade and added to processed foods as a low calorie sweetener. This is why you often see them in weight loss protein bars and diabetic sweets. Unfortunately…
12 Tips for Cooking Great Gluten Free Pasta Gluten free pasta can be a staple carbohydrate in the low FODMAP diet. However low FODMAP pasta dishes become cooking disasters if the gluten free pasta turns into a soggy sticky mess! Follow my 12 tips for cooking great gluten free pasta: Choose your gluten free pasta. This…
Why is Isomalt high FODMAP? When you first start the low FODMAP diet you are told to look out for sugar alcohols. However, isomalt definitely does not end in ‘ol’ which means it is easy to miss! So what is the problem? Well isomalt is a sugar alcohol that contains both sorbitol and mannitol, which…
Are Tomato Sauce and Tomato Ketchup Low FODMAP? As a child we used to go to the beach and mum would buy a huge newspaper parcel of hot potato chips. We would smother them in tomato sauce before devouring them and licking our fingers clean. However, these days, tomato sauce is a fickle friend of…
FODMAP Content of Milk & Milk Alternatives Trying to choose from the vast array of milks and milk alternatives can be a bit daunting while figuring out the low FODMAP diet. This article will help you figure out what low FODMAP milk is right for you. Information last updated on the 19th September 2017. What…
Is Worcestershire Sauce Low FODMAP? There is a bit of confusion about whether Worcestershire sauce is actually low FODMAP because it commonly contains onion and garlic. However, according to low FODMAP research, Worcestershire sauce is low FODMAP. I emailed Monash University about the sauce to see what they had to say: The Worcestershire sauces that are commonly…
What Flours & Starches are Low FODMAP? Understanding what flours are low FODMAP is important when creating delicious low FODMAP baking, or selecting safe gluten free bread. The purpose of this article, is to explore which flours and starches are safe for us to use during the elimination phase of the diet. Just remember that…
Identifying which products contain high fructose corn syrup (HFCS) can be a challenge on the low FODMAP diet, as HFCS can be labelled under multiple names. This article will explain what HFCS can be called, and why it is a problem on the low FODMAP diet. What is high fructose corn syrup? High fructose corn…
What is Xylitol? And is it high FODMAP? Xylitol is a high FODMAP sugar alcohol (polyol), that can wreak havoc on our digestive systems and trigger IBS symptoms. To make sure xylitol doesn’t sneak into your low FODMAP diet, you need to understand where to find it and why it is a problem. Where is…
What Protein Powders are Low FODMAP? If you are an athlete, or trying to gain weight, then protein powders can be a good way to supplement your diet. Just remember it is easy to get enough protein in your diet if you are eating a wide variety of low FODMAP foods. If you choose to…
In summer there is always lots of beautiful fresh fruit begging us to eat it. However, not all fruits are our friends, as some have high levels of FODMAPs! I used to love sinking my teeth into a big juicy slice of watermelon…. But I could never work out why I ended up with a gut…
Nuts are an excellent source of healthy fats, antioxidants, vitamins, and fibre (1). There are plenty of low FODMAP nuts to choose from while on the low FODMAP diet and they make a great energy-boosting snack! If you struggle with low FODMAP nuts, and it’s not due to an allergy, then it might be because…
Different types of banana, and bananas at varying stages of ripeness, can contain different FODMAP levels. This means it is important that you know which bananas are considered low FODMAP and safe to eat. Two types of banana have been tested – the sugar banana (lady fingers) and the common banana. What is a common…
The Competition We have teamed up with Gluten Freedom so we can help you create delicious tummy friendly pizzas! We want to know what sort of low FODMAP pizza you want! The winner of the pizza competition will receive a Gluten Freedom Pizza Prize Pack, and have their favouite pizza toppings developed into a recipe…
Sorbitol & the Low FODMAP Diet Sorbitol is high FODMAP and can be a bit of a sneaky FODMAP, as it likes to hide in fruits and is used as an artificial sweetener in processed foods and medications. This article is going to discuss what sorbitol is, why it is high FODMAP, and how to…
Are you feeling a bit confused about what Japanese pumpkin is and wondering if it is low FODMAP? You’re not the only one! Japanese pumpkin is listed as a safe low FODMAP pumpkin in the Monash University Low FODMAP app. But what exactly is Japanese Pumpkin? Japanese pumpkin was originally called Kabocha squash/pumpkin and this…
Are Coconut Products Low FODMAP? Coconut products can be a bit tricky on the low FODMAP diet, as some products are safe and others are not! This article discusses what coconut products and serving sizes are low FODMAP, and what coconut products you may need to avoid. The following information is based on the research…
Sometimes it feels like you can’t pick up a single seasoning mix, pre-package meal, or choose a meal in a restaurant without it containing a sneaky little FODMAP called onion. Onion (even in the smallest amount) can cause severe tummy troubles! When transitioning onto the low FODMAP diet it can feel a bit daunting figuring…
There seems to be a bit of confusion about garlic and the low FODMAP diet. So this article is going to discuss why garlic is high FODMAP, and how you can safely add garlic flavour to your meals without causing tummy troubles. Why is garlic a problem on the low FODMAP diet? Garlic contains fructo-oligosaccharides,…
Inulin is a sneaky FODMAP as it likes to hide in processed foods! Before we learn where inulin hides, let’s figure out what it is. What is Inulin And Is It A FODMAP? Inulins are a type of polysaccharide that is found inside many types of plants and they use it to store energy (1)….
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