16 Greatest Low FODMAP Gluten Free Recipes (2024)

FAQs

What foods are gluten-free and low FODMAP? ›

Soy products (for example, edamame, soybeans), black-eyed peas, cashews, chickpeas, hummus, kidney beans, lentils, pistachios FODMAP-Friendly Choices Choose these foods more often. nuts, pecans, pine nuts, walnuts, pumpkin seeds (1–2 Tbsp.), sesame seeds (1–2 Tbsp.), sunflower seeds (1-2 Tbsp.)

So, are oats ok on a low FODMAP diet? From a FODMAP perspective, research from FODMAP Friendly suggests up to ½ cup, or 43g of rolled oats is safe to consume, whilst the Monash app shows that ½ cup of oats is moderate in oligosaccharides, and ¼ cup is low in all types of FODMAPs.

Having a cheat day isn't the end of the world while on the low FODMAP diet. Once you've cheated focus on eating strictly low FODMAP foods to get your symptoms settled, then look at entering the reintroduction phase so you can regain your food freedom.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Let's take a look at the FODMAP friendly amounts in fresh tomatoes: Common tomato - these are often found all year round and are a staple ingredient in many households. Half a small tomato (65g) is considered low FODMAP, but once you hit over 75g, they do become moderate to high FODMAP.

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.

Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.

Yes! Blueberries are low FODMAP. They are low FODMAP in 125g serves, and STILL low FODMAP in servings up to 500g, according to Monash. This makes them a fantastic choice for the low FODMAP diet.

What happens if you stay on the low FODMAP diet too long? ›

This is a concern long term, as healthy bacteria that live within our large intestine actually use these prebiotic fibres as a food source to survive. The reduction in prebiotic intake on a low FODMAP diet may negatively alter the gut microbiota in as little as 3-4 weeks. This may have effects on long-term health.

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

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.

Pasta made with gluten-free types of flour, for example, may be a low-FODMAP choice. Gluten-free pasta made from rice, corn, quinoa, or chickpeas is generally low-FODMAP in moderate servings.

Gluten is not a FODMAP. One of the most persistent myths about low-FODMAP diets is that the diet must be gluten-free. Not true. It's an understandable mistake, because wheat, barley and rye are significant dietary sources of both gluten and FODMAPs.

IBS, celiac disease, and non-celiac gluten sensitivity share many of the same symptoms. Celiac disease, however, is associated with ulcers, bleeding, or significant weight loss, while IBS and gluten sensitivity are not. In addition, celiac disease is inflammatory, and IBS is not.