FODMAPs are a group of foods meaning Fermentable Oli Di Mono Saccharides And Polyols which can be responsible for exacerbating IBS symptoms. This can be an overwhelming and somewhat restrictive diet to follow to begin with so I’ve compiled a quick reference list to offer some guidance on what’s allowed and what might be troublesome. Some are portion dependent so bear this in mind when making your selections.
Proteins: eggs, fish, beef, chicken, duck, lamb, pork, turkey, tempeh, tofu.
Grains: buckwheat, millet, oats, polenta, potato (not sweet), quinoa, rice, rice bran.
Vegetables: Broccoli, Carrots, Courgette, Cucumber, green beans, lettuce, peas, swede, tomato.
Drinks: beer, coffee, fruit juice, diluted, gin, peppermint tea, red wine, tea, vodka, whisky, white wine.
Fruit: 40g Avo, 80g banana, 28g blueberries, cantaloupe melon, 21g cherries, cranberries, 1 slice pineapple, 10 grapes, 80g honeydew, kiwi, lemon, lime, passionfruit, 1 spoon raisins, 45g raspberries, rhubarb, starfruit, 80g strawberries.
Herbs and spices: all except garlic, oyster sauce, onions (use the green ends of leeks and spring onions instead.)
Legumes: 42g chickpeas, 46g lentils
Nuts and seeds: 10 almonds, 2 tbsp chia seeds, macadamia, peanuts, pecans, pine nuts, poppy seeds, pumpkin seeds, walnuts, sesame seeds.
Breakfast: See my FODMAP friendly smoothie recipe.
Snacks: Rice/corn cakes with nut butter , garlic free hummus, walnut pesto, half an avocado or cranberry and chia jelly.
Dinner/ lunch: Make double and save for lunch to make it easier to follow. Consider the following meal ideas:
- Swede/ pumpkin chips instead of sweet potato
- Leek and spring onion leaves and chives instead of onions and garlic
- Chicken with spinach, sundried tomatoes and olives
- Fish with a black olive and walnut pesto
- Thai duck salad
- Minted lamb with carrots and greens
- Spaghetti bolognaise without onions and garlic, use the greens instead and add carrots and celery
- Lemon chicken with sweetcorn and olives
For more guidance consult a Nutritional Therapist or your GP. I also find this resource a really helpful tool: http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/