Raspberries
Blueberries
Black grapes
Strawberries
Kiwi fruit
Frozen raspberries
Frozen blueberries
Carrots
Cucumber
Cherry/sugardrop tomatoes
Iceberg lettuce
Red/orange peppers
Coconut milk
Rice flakes
Buckwheat flakes
Buckwheat flour
Quinoa
Buckwheat crispbread
Tea (e.g. cinnamon, peppermint, green tea)
Buckwheat soba noodles
Brown rice noodles
Wholegrain rice cakes
Gluten-free baking powder
Natural peanut butter
Dessicated coconut/coconut chips
Buckwheat groats
Seeds (pumpkin, sunflower, flax)
Nuts (pecans, walnuts)
Ground ginger
Ground nutmeg
Mixed spice
Raw cacao nibs
Quinoa pops (puffed quinoa)
Raw cacao powder
Coconut oil (virgin or extra virgin)
Pure maple syrup
Pure vanilla extract- Nutritional yeast
Lucuma powder
Baobab powder
Acai berry powder
Maca powder
Wheatgrass powder
Spirulina powder
Hemp hearts
Tempeh (occasionally)
Raw chocolate (occasionally - I should probably be avoiding this for now though!)
Does it require you avoid added sugar?
ReplyYou can have regular sugar but I don't eat it anyway! There's a post about the sugars you can consume on this diet here: http://www.strandsofmylife.com/sugars-can-use-low-fodmap-diet-help-ibs/
I hope that helps! :) xxx
Yes, I concur that broccoli and sweet potato must both be monitored for quantity. You can only have 1/2 a cup of these each. The same with seeds such as sunflour, pepitis and flax seeds you MUST measure them. I have bone disease and heart disease as a result of being fructose untolerant since birth and not knowing it. No one
was blaming fruit and other high fructose foods for my ill health. Personally, I think the IBS diet is helpful. Another thing that needs to be watched by folks with fructose intolerance and/ IBS are nightshades. My hair went curly when I stopped eating those foods. I could be a severe case, but please don't muck around with fructose. Find out what is genuinely low and genuinely high for yourself. There are a few companies now claiming that seeds are low fructose and they are not:)
Hi Meghan,
ReplyThanks so much for this. I was diagnosed with IBS last year and this post has been really helpful. I'm just wondering how you're finding eating broccoli (I think it's a high FODMAP food)? When I eat it, my symptoms flare up quite a bit. Just as an aside, I love your blog :)
You're very welcome, I'm glad it's helped you! Broccoli is on the low FODMAP list but I actually haven't had since starting this diet because I've been craving raw vegetables and salad more now that it's summer :) but I love broccoli so hopefully it'll be okay when I do try it. If it causes you pain then definitely don't eat it, no matter whether it's low FODMAP or not! Aww, thank you so much, that's so kind of you :) xxx
Hi, I am on the low fodmap diet as I have IBS and unfortunately broccoli is actually high in fodmaps! A good website to follow is ibsfree.net. She has a really good book as well if you're trying to see what foods you can and can't eat :)
1/2 a cup of broccoli is low fodmap any more than that it's high fodmap check the Monash application it helps with portion control
Broccoli is a low fodmap food, but it has a maximum amount of how much you can eat in 1 day. I have forgotten how much it was :(
ReplyI think it's 1/2 cup! xxx
I found this article: http://www.lowfodmapibsdiet.com/is-broccoli-fodmap-friendly-no-and-yes/http://www.lowfodmapibsdiet.com/is-broccoli-fodmap-friendly-no-and-yes/ -it might help :)
I am in love with your blog, your pictures are stunning! And every one of your recipes that I have tried have been delicious. <3 I'd just like to tell you that I nominated you for the Liebster Award. :0) Here is the link to my questions:
Replyhttp://oatasticoats.blogspot.com/2014/07/the-liebster-award.html
Thank you so much, that means a huge amount to me! I'm so happy you like my recipes :) awww, that's super sweet, thank you! I'll definitely post my answers very soon xxx