This section looks at some commonly asked questions.
Just note that portion size influences the FODMAP load of a food. So while some foods are considered low FODMAP, large portions of that food may actually be high FODMAP.
Please see the FODMAP Friendly app or Monash University FODMAPs app for exact portion sizes.
What protein sources are low FODMAP?
Many staple vegetarian and vegan protein options are high FODMAP.
This includes large amounts of legumes, some nuts and soy products.
Low FODMAP vegetarian and vegan protein options include:
Firm tofu
Tempeh
Quorn mince, no onion
Eggs
Some nuts and seeds
Canned and rinsed chickpeas/garbanzo beans and butter beans (small quantities)
Canned and rinsed lentils (small quantities)
Quinoa
Soy protein milk
Lactose free cow’s milk
Lactose free yogurt
Greek yogurt
Hard yellow cheese e.g. cheddar, Colby, Swiss
Cottage cheese
Soy cheese
What protein powders are low FODMAP?
Rice and pea protein are vegan protein powders that are low FODMAP.
Just also check that the protein powder doesn’t contain any other high FODMAP ingredients.
For more details on picking a low FODMAP protein powder see this article.
Which milk drinks are low FODMAP?
There are many low FODMAP options when it comes to milk.
Nutrition wise, lactose free cow’s milk is best.
However, if you can’t tolerate cow’s milk or choose not to drink cow’s milk, soy protein milk is the next best option for nutrition.
There are other suitable dairy free milk options, but be sure to check the label to see whether they have had calcium added to them.
The low FODMAP milk options include:
Lactose free cow’s milk
Soy protein milk
Almond milk
Oat milk
Rice milk
Coconut milk
Hemp milk
Macadamia milk
Which yogurts are low FODMAP?
There are dairy and non-dairy/vegan options when it comes to low FODMAP yogurt.
Yes, it can be a challenge to eat a plant-based low FODMAP diet, but it's possible. All it takes is a little planning. It's important to know that the elimination part of the diet is short-term (2-8 weeks), and there will be more options to choose from after that.
Research has shown that a low FODMAP diet can significantly reduce IBS symptoms, with some studies indicating a success rate as high as 75%. By reducing your intake of high FODMAP foods, you can reduce the amount of water and gas in your gut, leading to less bloating, less pain, and improved bowel habits.
“The low FODMAP diet isn't meant for weight loss, but you can lose weight on it because it eliminates so many foods. For someone at an already too low weight, losing more can be dangerous.”
However, it is important to note that the low FODMAP diet is not a long-term dietary solution for most people. Mostly, it is two to six weeks to start seeing a difference in your symptoms. If you do not see an improvement during that time, it is important to work with a dietitian to figure out why.
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.
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.
The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.
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.
Rice Chex, Corn Chex and various flavors of Cheerios are all low FODMAP in moderate amounts. These breakfast cereals are also widely available both domestically and internationally. There are also some other low FODMAP cold breakfast cereals sold by smaller brands.
MY doctor/dietitian/nutritionist/Google told me that the low-FODMAP diet is ONLY intended for 4-6 weeks. If you stay on it, it isn't healthy for your body or your gut.
Although there are many well-known health benefits of a plant-based diet such as reduced risk of some cancers and heart disease, there is no evidence that increasing your intake of plant-based foods will decrease your IBS symptoms, and for some people it could actually make them worse as it can increase the intake of ...
If you don't include dairy in your diet, make sure you do include plant-based alternatives that are low in FODMAPs such as fortified low FODMAP nut milk, firm tofu, and dark leafy greens including kale, spinach, and collard greens.
Many plant-based foods can worsen IBS symptoms, causing bloating, constipation, or diarrhea. Vegan diets that avoid triggering foods could leave out essential vitamins and minerals, such as protein, iron, and calcium.
Introduction: My name is Msgr. Refugio Daniel, I am a fine, precious, encouraging, calm, glamorous, vivacious, friendly person who loves writing and wants to share my knowledge and understanding with you.
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