Top 10 Low FODMAP Foods (And A List Of IBS Friendly Spices)

Living with Irritable Bowel Syndrome can be more than just a little challenging, but by following a low FODMAP diet you can substantially reduce your issues. FODMAPs are the fermentable carbs found in a lot of foods that can set off IBS. So let’s get down to the best options, and yes, you can still have spices!

Protein: Chicken and Turkey

Protein is an essential macronutrient, and fortunately, chicken and turkey are excellent low FODMAP options. Poultry meats are pretty versatile (we all remember the phrase, tastes like chicken) meaning that you can pretty much flavor it however you want as it kind of works everywhere. Whether you're preparing a one-pan Italian chicken with vegetables or enjoying a maple-glazed turkey breast, you can be confident that these protein sources won't trigger your IBS symptoms, as long as you don't cook them in something that will of course.

Spices: for Flavorful Meals

Spices are a delightful way to add flavor to your meals, and luckily, there are plenty of low FODMAP options to choose from. Of course, spices are something of a scary concept for a lot of people with IBS. But, some can actually even have benefits, ginger for example has been shown to relieve IBS symptoms as have some of the compounds in Turmeric.

A quick list of the top 10 recommendations of spices for IBS sufferers is:

  1. Cumin
  2. Turmeric
  3. Ginger
  4. Coriander
  5. Fennel seeds
  6. Oregano
  7. Basil
  8. Thyme
  9. Paprika (without chili)
  10. Cardamom

Thank us later.

Carrots: A Crunchy and FODMAP-Friendly Veggie

When it comes to low FODMAP vegetables carrots are a versatile and satisfying choice. Raw they're a way to add a bit of crunch back into your diet and of course they're great cooked. Carrots are free from FODMAPs, making them a safe choice for individuals with IBS. You can even elevate their natural sweetness by preparing glazed carrots, adding a touch of indulgence to your meal.

Strawberries: A Sweet and Safe Fruit

Fruit can be a tricky category for those following a low FODMAP diet, as many fruits contain high levels of FODMAPs. Strawberries however are one of our favorite exceptions, being notably low in FODMAPs, meaning that as long as you don't over do it you should be OK. Whether you incorporate them into smoothies or enjoy them as a standalone snack, strawberries are a delicious addition to your low FODMAP repertoire.

Generally other FODMAP Fruits include: 

  • Berries: Blueberries, strawberries, raspberries, and blackberries are generally low in FODMAPs and well-tolerated by many with IBS.
  • Citrus fruits: Small servings of citrus fruits like oranges, lemons, and limes are considered low FODMAP.
  • Kiwi: Kiwifruit is a low FODMAP option.
  • Grapes: Grapes are often well-tolerated in moderation.
  • Cantaloupe: Small servings of cantaloupe are typically low in FODMAPs.
  • Pineapple: Fresh pineapple is low in FODMAPs when consumed in small amounts.
  • Bananas: Ripe bananas with some brown spots are lower in FODMAPs compared to unripe ones.
  • Papaya: Papaya is generally considered low FODMAP.

Grains and Cereals: Oats, Rice, and Quinoa

Grains and cereals are staples in many diets and whilst a lot are something of a no go area, there are plenty of low FODMAP options available. Oats, rice, and quinoa are excellent choices for individuals with IBS. These grains are versatile, providing a neutral base for various dishes. Whether you're preparing energy bites, overnight oats, or a hearty one-pot meal, these grains will nourish your body without triggering digestive discomfort.

Legumes and Pulses: GOS-Free Options

Legumes and pulses are known for their high fiber and protein content, but many varieties are also high in FODMAPs. However, there are still low FODMAP options that you can enjoy. Red kidney beans, split peas, falafels, and baked beans are safe choices for individuals following a low FODMAP diet. These legumes and pulses are free from GOS, one of the main FODMAPs found in this food group.

Dairy Foods and Alternatives: Navigating Lactose

Dairy foods can be tricky for those with digestive issues, but there are a couple of options, but there are still low FODMAP options available. Soft cheeses, milk, and yogurt are high in lactose and should be consumed in moderation or avoided altogether. That said, there are a few dairy products that are naturally low in lactose, such as butter and hard cheeses (we actually have a list of low lactose cheeses here). And of course it's pretty easy to get dairy alternatives like almond as well if you'd rather avoidit all together.

Meat, Poultry, and Fish: FODMAP-Free Protein Sources

Protein is an essential part of any diet, and fortunately, meat, poultry (which we already covered), and fish are naturally free from FODMAPs. Plain cooked meats, poultry, seafood, and eggs are safe choices for individuals with IBS. However, it's important to be mindful of processed and marinated meats that may contain high FODMAP ingredients like garlic and onion. Opt for plain options or marinate your protein using low FODMAP ingredients to enjoy flavorful and gut-friendly meals.

Nuts and Seeds: Low FODMAP Snacking Options

Nuts and seeds are nutritious and convenient snacks but some varieties can be high in FODMAPs. So you're going to need to be careful which ones you go for. 

Cashews and pistachios, for example, contain higher levels of FODMAPs compared to other nuts. 

But you can still enjoy low FODMAP options like macadamias, peanuts, and pine nuts. These nuts are a great source of healthy fats and can be incorporated into your meals or consumed as a standalone snack.

Sugars and Sweeteners: Finding Low FODMAP Alternatives

Managing sugar intake is definitely one of the more awkward elements of a low FODMAP diet. Because, as you likely know, almost all sweeteners are high in FODMAPs. But, all is not lost, there are still options available to satisfy your sweet tooth. Dark chocolate, table sugar, maple syrup, and rice malt syrup are low FODMAP alternatives to high FODMAP sugars like honey and high fructose corn syrup. Just be careful to read the food labels.

Condiments and Sauces: Flavorful Choices

Dips, condiments, sauces are generally a bit of an issue when it comes to most of the redily available super market options. Because in general they contain high FODMAP ingredients like garlic and onion. It's important to read labels carefully and choose low FODMAP alternatives. Barbecue sauce, mayonnaise, soy sauce, chutney, and cranberry sauce are just a few examples of low FODMAP condiments and sauces that you can enjoy without triggering IBS symptoms.

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