Do you feel limited by what seems like a lack of options when it comes to low FODMAP fruit? Are you struggling to get your two serves per day? Well, today we give you our top 5 ways to eat low FODMAP fruit. But first, which fruit is low FODMAP? Fruit can be tricky on a low FODMAP diet since a large amount of it is high FODMAP. For this reason it’s important you monitor your portion sizes.  Keep in mind that 1 serve of fruit = 150g. Some low FODMAP portion sizes for common fruit include: Unripe common banana (100g) Firm sugar banana (100g) Blueberries (40g) Rockmelon (120g) Grapes (150g ..read more

Yoghurt ticks plenty of boxes: healthy, delicious, and versatile. But is yoghurt low FODMAP? Before you scoop in on your breakfast or serve it as a snack, here’s what you need to know. Is yoghurt low FODMAP? Well, no. Despite being a fantastic source of protein and a healthy addition to a balanced diet, yoghurt does in fact contain FODMAPs. Specifically, yoghurt made from dairy contains lactose, which is a source of disaccharides and the ‘D’ in FODMAPs. However, don’t put your spoon down yet! Most people who experience a FODMAP sensitivity are not reactive to all types of FODMAPs, and can tol ..read more

Delicious, quick and versatile, pasta is a firm favourite in the diets of many. Whilst pasta is good for the soul, it might not be good for the tummies of those with Irritable Bowel Syndrome who are following a low FODMAP diet. Pasta made from wheat is in fact high in FODMAPs, specifically fructans, which are a type of oligosaccharide (the ‘O’ in FODMAP).  You’ve probably heard us say before that it’s important to work with a dietitian if you’ve been recommended a low FODMAP diet or are experiencing IBS symptoms. This is because individuals tend to react more or less to particular types ..read more

Is yoghurt low FODMAP? Well, no. Despite being a fantastic source of protein and a healthy addition to a balanced diet, yoghurt does in fact contain FODMAPs. Specifically, yoghurt made from dairy contains lactose, which is a source of disaccharides, the ‘D’ in FODMAPs. However, don’t put your spoon down yet! Most people who experience a FODMAP sensitivity are not reactive to all types of FOMAPs, and can tolerate some FODMAPs up to a certain amount. For this reason, it is so important to work with a dietitian if you are an Irritable Bowel Syndrome sufferer; to identify your trigger types and tr ..read more

Imagine this: you’re undergoing an elimination diet to determine what dietary components are triggering your IBS.  In this process, you start to restrict further and further.  Trying to cut back on whatever you suspect may be playing a role in causing you to feel so terrible. Then you start to rigidly weigh out all foods, to ensure you’re sticking to low FODMAP portions. You avoid eating out with friends. You prepare separate meals from your family.  Food slowly begins to consume your life. The anxiety then starts to worsen. You can’t eat anything if you don’t know what is in i ..read more

The low FODMAP diet excludes onion and garlic. During the challenge phase, many discover that they do not tolerate fructans (O in FODMAPs), which onion and garlic contain. So how does one survive without garlic and onion in the kitchen? It isn’t as hard as you think! This can be a great time to experiment with new flavours and recipes and there is plenty of garlic and onion substitutes out there that are sure to keep your taste buds happy.   Here are a few suggestions: Garlic infused olive oil – Fortunately, the fructans in garlic are water-soluble, but not oil-soluble. This means its fl ..read more

You may have noticed that FODMAPS are mostly found in plant foods (with the exception of lactose found in dairy). For this reason, we tend to focus a lot on the dos and don’ts of carbohydrate foods such as fruits, vegetables and grains. But what do we need to know about protein and FODMAPs? Here’s what you need to know about low FODMAP protein sources.   Low FODMAP animal sources of protein It often surprises people that almost all animal sources of protein are naturally low in FODMAPs. Fresh chicken, fish, veal, pork, beef, lamb and eggs are all completely safe. Where care needs to be t ..read more

A cause for concern amongst dietitians is the growing number of people that ask whether a low FODMAP diet will help them lose weight. Why is this concerning? Well, friends, weight loss is not the intended purpose of this prescriptive diet. A low FODMAP diet should really only be undertaken with the guidance or input of a qualified dietitian, and it is a diet intended for people suffering from Irritable Bowel Syndrome. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates that, when eaten, are not completely digested and ..read more

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