10 Low FODMAP Holiday Recipes - Delicious as it Looks (2024)

FAQs

What can you eat unlimited on FODMAP? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

Is peanut butter low FODMAP? Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.

How long should I stay on a low-FODMAP diet? Phase 1: Healthcare providers recommend at least two weeks and no more than six weeks for the elimination phase. It can take time for this phase to work and your symptoms to subside.

The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

Risk of the low-FODMAP diet

For starters, this diet is highly restrictive. While the initial restrictive phase is only temporary, nutritional deficiencies—especially inadequate fiber intake—can occur and may worsen GI symptoms.

What is the lowest FODMAP fruit? ›

Sourdough bread, gluten-free bread, and white bread are some examples of low FODMAP bread options. Sourdough bread is often recommended for those with IBS since its long fermentation process breaks down gluten and FODMAPs, both of which are known to irritate the digestive tract.

“Egg is on the list of foods you're allowed to have on the low-FODMAP diet. Eggs help because they're rich in proteins and nutrients and very low in fermentable carbohydrates. This means they are less likely to cause symptoms,” Dr. Lee explains.

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

The short answer is no. In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term.

Low FODMAP alternatives can help many people feel better as early as two days into the elimination phase, but for some people it can take weeks. Don't be discouraged! It is also important to note that cheat days are certainly not recommended on this diet.

Reintroducing some high FODMAP foods increases the variety of your diet, and helps it remain nutritionally adequate in the long term. Reintroducing some high FODMAP foods can help you support your gut health, make socialising easier and keep your diet nutritionally adequate.