10 Low FODMAP Holiday Recipes - Delicious as it Looks (2024)

FAQs

Why do I feel worse on low FODMAP diet? ›

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.

Popcorn is naturally low in FODMAPs, which makes it a suitable food for people on a low-FODMAP diet to manage symptoms caused by IBS. One serving of low FODMAP popcorn can be up to 7 cups (56 grams) of popcorn. It is usually 4-5 cups more than the standard size.

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.

On average, each patient showed intolerance to 2.5±2 FODMAPs. The most common FODMPs to trigger symptoms were fructans (56%) and mannitol (54%), followed by GOS, lactose, fructose, sorbitol, and glucose (respectively 35%, 28%, 27%, 23%, and 26%).

Low FODMAP choices include plain cooked meats, poultry, seafood, eggs, while high FODMAP options include marinated meats, processed meats (e.g. sausage / salami) and meats served with gravy/sauces that may include high FODMAP ingredients.

“Egg is on the list of foods you're allowed to have on the low-FODMAP diet. Eggs help because they're rich in proteins and nutrients and very low in fermentable carbohydrates. This means they are less likely to cause symptoms,” Dr. Lee explains.

What butter can I have on Fodmap diet? ›

We recommend trying out low FODMAP margarine, coconut oil, olive oil, cooking oil, peanut butter, nut butter, or seed butter. Lastly, make sure you're choosing a butter that doesn't have anything FODMAPs added to it (like garlic or honey) which could potentially trigger IBS symptoms.

White wheat, whole wheat and spelt sourdough are all considered Low FODMAP. The white and whole wheat varieties become low FODMAP with the fermentation process, while spelt flour has a naturally lower fructan content. If your bread has a label, look to see if the word “yeast” is included.

Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.

There is also concern that long-term restriction of high-FODMAP foods changes the makeup of bacterial colonies in the gut, which may negatively impact intestinal health and possibly worsen digestive issues over time. Oligosaccharides, in particular, are an important energy source for beneficial bacteria.

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

The human body is very smart, and when we eat messages are sent to the bowel telling it there is more food coming, and it needs to move things along to make room. If a FODMAP that was contained in an earlier meal, is then pushed into the large intestine, it potentially could cause IBS type symptoms soon after eating.