Read notes in italics if following low-FODMAP diet (check you’re not stacking*)
3-4 portions of coloured vegetables such as:
- Grated carrot
- Beetroot only 20g if on Low-FODMAP diet as contain GOS and fructans over this amount
- Cooked and cooled peas only 1 tbsp. as contain GOS and fructans over this amount
- Bell peppers (red, orange, yellow)
- Courgette (grated, sliced or in ribbons) only 65g as contain fructans over this amount
- Baby tomatoes only 5 as contains fructans over this amount
- Steamed asparagus spears avoid as can only have ½ a spear as contains fructose and fructans!
- 3-4 artichoke hearts (canned) only 75g as contains fructose over this amount
- Radishes
- Mange touts only 5 pods as high in mannitol, GOS and fructans over this amount
- Sliced raw mushrooms (shitake if you can hack ‘em!) unless canned avoid as contain mannitol and fructans
1-2 cups of any of the following greens such as:
- Dandelion greens (yes you can eat them but grown your own!) no info on FODMAPs for raw dandelion greens but high in dandelion tea so avoid if on low FODMAP diet
- Watercress
- Spinach 75g as over contain fructans over this amount
- Rocket
- Kale
- Broccoli 75g as over contains fructans over this amount
- Chicory 75g as over contains fructans over this amount
- Cauliflower contains mannitol
- Bok choy 75g as contains sorbitol over this amount
- Swiss chard
- Cabbage (red or white) 75g as contains sorbitol over this amount
1-2 portions of protein such as:
- 2 hard boiled eggs
- Meat around 80g (cold chicken, turkey, beef etc.)
- Oily fish (tuna, salmon, mackerel, sardines)
- White fish (trout, cod, haddock around 80g)
- Halloumi 40g may contain lactose over this amount
- Goats cheese 40g may contain lactose over this amount
- feta 40g may contain lactose over this amount
- Grated cheddar 40g may contain lactose over this amount
- Parmesan flakes 40g may contain lactose over this amount
- Mozzarella 40g may contain lactose over this amount
- Lentils canned
- Beans e.g. butter beans 45g as contains GOS over this amount, Borlotti high in GOS, check Monash app for other beans
- Nuts e.g. cashews high in GOS and fructans, boiled peanuts, pine nuts, Brazil nuts
- Seeds e.g. pumpkin, sunflower, poppy etc.
2-3 portions of health-boosting fats such as:
- ½ small avocado 30g as contain sorbitol over this amount
- 6 olives
- 1-2 tbsp dressing made with extra virgin olive oil, sesame, walnut or rapeseed oil (cold pressed)
- Seeds e.g. pine nuts, sunflower seeds, poppy etc.
1-2 portions of pulses, squash or wholegrains (optional)
- 50g cooked quinoa 50g as contains fructans over this amount, brown or wild red rice 190g as contains GOS over this amount
- 100g roasted pumpkin, sweet potato 75g as contains mannitol over this amount or butternut squash 45g as contains mannitol and GOS over this amount
- 3-4 cooked and cooled new potatoes (can then be sliced and fried for a different texture)
For extra flavour
- Fermented vegetables such as sauerkraut 1 tbsp. otherwise high in mannitol or kimchee 47g otherwise high in mannitol
- Pickled vegetables such as cornichons
- Seaweed – can buy nori sprinkles
- Fresh herbs (coriander, mint, parsley, basil etc.)
- Garlic infused olive oil in dressing for flavour if low fodmap
- Sliced spring onions – dark green ends only
*FODMAP Stacking
Don’t make the mistake of eating several foods that are limited low FODMAP all at the same time because together their loads will be too high. This is very confusing I know so for example:
Sweet potato – low FODMAP up to 75g, after that it is high in mannitol
Celery – low FODMAP up to 12g per serving (after that it is high in mannitol)
So even if you only eat 75g of sweet potato and 12g of celery at the same time, the total amount of mannitol is too high, and you may get problems.
