Low FODMAP Meals & Snacks

Low FODMAP Snack ideas:

• Piece of low FODMAP fruit
• Carrot & cucumber sticks
• Olives
• Handful of nuts (avoid cashews and pistachios)
• Lactose free yogurt (avoid high FODMAP fruit flavors)
• Piece of gluten-free toast with peanut butter
• Gluten-free crispbreads / crackers with cottage cheese (max 2 tbsp per serving)
• Gluten free breadsticks
• Plain popcorn

Veggie swaps
Some of the most commonly consumed veggies must be avoided or limited on a low FODMAP diet (for example cauliflower, peas, and sweetcorn). However, there are many more vegetables that can be freely included. Root vegetables such as parsnips, carrots, and turnips are low FODMAP, inexpensive, and widely available. Try roasting or boiling and mashing with a pinch of salt, pepper, and drizzle of olive oil. You may try adding rosemary or thyme for extra flavor. Cook in bulk and freeze individual meal portions for later in the week. A variety of green vegetables, including green beans, spinach, and salad leaves are also low FODMAP and will help to boost iron and calcium intake.  

Enjoy fruit, little and often
Fruit is an important source of nutrients including fibre and vitamin C. Some commonly consumed fruits are high in FODMAPs and must be avoided or limited (eg apples, pears, peaches and ripe bananas), while others can be included. Try to spread fruit portions out over the course of the day to avoid overconsumption of fructose. Serving sizes should be limited to 1 cup or less. Easily obtainable suitable fruits for a low FODMAP diet include oranges, berries, kiwi, honeydew melon, and cantaloupe. If these aren’t part of your usual fruit intake, challenge yourself to try 1 new fruit from the ‘suitable fruits’ list each week. Try including a portion of fruit as a simple snack, or add it to cereal or plain soy / lactose free yogurt. Some fruit juices are acceptable to include in small amounts (max 1/2 cup per serving), including orange and pineapple juice. For a larger fruit juice drink, try diluting 50:50 with water.

Garlic and onion are used to enhance flavor in numerous recipes. Unfortunately, both must be avoided when following a low-FODMAP diet. In place of garlic and onion, experiment with the following ingredients to make you favorite recipes super tasty:

• Fresh/ dried herbs and spices (be cautious with ‘spice mixes’, these may contain garlic/ onion powder)
• Garlic-infused oil (FODMAPs are not fat soluble, therefore garlic adds flavor without the FODMAPs)
• Chopped chives
• Spring onion (green part only)
• Chopped/ grated ginger
• Chili
• Lemon/ lime juice
• Soy sauce (the small amount of wheat included in soy sauce is acceptable while following a low FODMAP diet)
• Worcestershire sauce
• Vinegar

Schär has had a range of their foods tested and certified by Monash University as suitable for those following a low FODMAP diet to help manage their IBS.  The product range includes breads, rolls, pizza bases and breadsticks which are available nationwide in many supermarkets. Read more here.