IBS type symptoms can sometimes be relieved by reducing Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols (FODMAPs) in the diet. FODMAP foods are found across most food groups and include the following:
Fructose: Honey, agave, mango, pear, apple
Fructans: garlic, onion, leek, spring onion (white part), shallots, wheat, rye, barley, inulin and fruit-oligosaccharides
Lactose: milk and milk products and soft unripened cheese. Hard cheese and lactose free dairy products are ok to consume.
Galacto-oligosaccharides: Legumes, lentil and chickpeas
Polyols: Apples, nectarine, pears, plums, prunes, mushrooms, xylitol, sorbitol, mannitol, isomalt
A comprehensive (and correct) food list can be found on the Monash University website:
A low FODMAPs diet should only be followed for 6 weeks and then FODMAPs foods reintroduced. Working with an experienced nutritionist or dietician is recommended and take take the guesswork out of the process.
Some VEGETARIAN low FODMAPs meal and snack suggestions follow (contains low lactose dairy and eggs).
*Please note that in Australia hemp seeds and protein are not legal to consume but may be purchased to apply topically. Any suggestions below may be replaced with chia seeds where appropriate.
- Porridge made with oats served with chia seed, hemp seed, pumpkin seed and Bonsoy, rice milk, coconut, or lactose free milk
- Banana smoothie (recipe below)
- Gluten free bread + tomato slices + fetta
- Tahini on gluten free toast + sliced tomato + hemp seeds
- Gluten free toast + peanut butter or macadamia butter
- Breakfast (or lunch) muffin quiche (recipe below)
- Fruit salad – banana, blueberries, honeydew and kiwi + hemp seeds and chia seeds
- Breakfast suggestions as a snack
- Make up low FODMAP nut blend (macadamia, peanuts, pumpkin seeds, sunflower seeds, walnuts) and have a handful + a piece of fruit
- Cottage cheese + red capsicum and cucumber chopped up
- Lactose free natural yoghurt or coconut kefir + above nut blend or blueberries and strawberries
- Hemp protein + milk of choice + cocoa powder + 2 drops of stevia. Shake and serve.
- A thick slice of cheddar cheese + cucumber + green beans + gluten free crackers
- Gluten free crackers + cottage cheese + cucumber and tomato slices
- Corn chips + cottage cheese
- Have bigger meals and try to snack less…
- Roast vegetables (sweet potato, squash, red capsicum, pumpkin, potato, parsnip) in olive oil in bulk and have them in the fridge to snack on and add to salads.
- Buy 1 x tin brown lentils and divide into ½ cup serves. Freeze portions and then thaw the night before to add to recipes. Tin chickpeas can be frozen in ¼ cup serves and added to pasta sauces and salads or stir-fry’s. Only eat bean portions 1 x daily, every other day, and only if you feel you gut is up to it. I’d probably save these for when your tummy has calmed a little.
- Salad – roast vegetable + kale + hemp seeds + lemon juice + olive oil (small amount) + fetta + maybe beans??
- Gluten free grilled cheese on toast + cucumber, tomato, carrots
- Soup made with low FODMAP veggies (carrot, green beans, parsnip, potato, pumpkin, squash, sweet potato, pumpkin) + cottage cheese spread on gluten free toast
- Tempeh or tofu stir-fry – broccoli (no more than 1/2 cup) + beansprouts + green beans + red capsicum + pumpkin + green end of shallot + tofu or tempeh + soy sauce + rice noodles
- Roast vegetables + tofu on rice. Sprinkle with hemp seeds
- Breakfast quiche + cucumber, carrot, lettuce, kale salad + hemp seeds
- Mashed tempeh + green shallots chopped – fry in 1tsp coconut oil. Add a dash of soy sauce and heat through. Take off the heat and add fresh chopped coriander, chopped tomato, chopped cucumber and eat with corn chips
1 Handful frozen blueberries
¼ tin coconut milk
1 tbsp. hemp seeds OR hemp protein powder – this is the protein powder I would recommend to you
6 macadamia nuts (soak them in water overnight)
A handful of kale
Blend well and consume
Breakfast (or lunch) quiche
Preheat oven to 180 degree Celsius
- 9 free range eggs
- 1 cup kale washed and finely chopped
- 1 spring onions (green bit only) finely chopped
- ½ red capsicum finely diced
- 2 tsp coconut oil for frying + extra for greasing muffin tins
- Pinch Himalayan rock salt
- Parmesan cheese for sprinkling
Grease a 12-hole muffin tin with melted coconut oil.
Heat a frypan over medium heat, melt coconut oil and gently fry all vegetables for 5 mins until tender, add salt and mix well. Take off heat. In a large bowl whisk eggs. Distribute the vegetables evenly between 12 muffin holes, and then pour the egg mixture on top, filling until ¾ full. Sprinkle cheese on top. Cook for 20-25 mins, checking at the 15 min mark to make sure they don’t overcook.