Diet & Food

Here’s Exactly What You Can And Can't Eat On The FODMAP Diet

When it comes to choosing foods to help with managing IBS symptoms, it is easy to focus on everything you can’t have. However, there are still so many delicious options to include.

Here are some common low FODMAP foods you can enjoy:

Cucumber, carrot, lettuce, tomato, zucchini, banana, orange, mandarin, grapes, lactose-free milk and yoghurts, hard cheese, meats, fish, olive oil, wheat-free breads and pastas, quinoa and rice.

Now, to make these ingredients into a meal:


Lean protein and wheat free, low GI carbs are still on the menu, and important for staying satisfied over the day. Poached eggs with zucchini, tomato and spinach with wheat free bread, or rolled oats with walnuts, berries and lactose-free yoghurt are both winners.


Plenty of veggies are still important for people on a low FODMAP diet. Tuna salad with baby spinach, green beans, capsicum, olives, boiled egg and white potato, or wheat free bread with chicken, lettuce, carrot, alfalfa and tomato are both great choices.




Consuming enough low GI carbohydrate with adequate prebiotic fibres is important, but it is also important to not overdo it. Quinoa with grilled fish, such as salmon, along with low FODMAP veggies makes a fabulous evening meal or a stirfry of meat with bok choy, capsicum, zucchini and carrot, flavoured with garlic infused olive oil, coriander and basil with brown rice is another easy choice.

We find so many clients with IBS who also enjoy endurance based activity struggle with higher carb meals before a big activity bout – if this is you, check out the recipe below for this low FODMAP version of spaghetti bolognese. The perfect meal for the day before a big training session (which we know is Saturday for lots of you!). Just one of our favourite recipes available to members for our upcoming course – hit the link in our bio to sign up!???‍♀️?‍♀️?‍♂️ Bolognese With Low FODMAP Vegetables and Low FODMAP Spaghetti 10 minutes preparation time, 30 minutes cooking time Ingredients: 2 tbspn garlic infused @cobramestate extra virgin olive oil 500g lean beef mince 10 cm green part of leek, chopped ½ cup pitted black Kalamata olives, chopped 1 zucchini, sliced ½ large eggplant, chopped (approximately ¾ cup) 2 cans chopped tomatoes ½ cup red wine
1 handful basil 1 handful oregano ½ handful thyme Cracked pepper, to taste 2-3 cups gluten free pasta
3 large handfuls baby spinach leaves
Fresh shaved Parmesan cheese, to taste Method: 1. Heat oil in a large frying pan. Add the beef mince and green leek and cook
while stirring until evenly browned. 2. Add the olives, zucchini and eggplant, and stir through. 3. Stir through both cans of tomatoes and red wine and cook for 2-3 minutes
before adding the herbs and spices. 4. Simmer on a low heat for 20 minutes (to allow flavour to cook through and
aroma to develop). If the sauce appears dry, add a little water. 5. Meanwhile, bring a medium saucepan of water to the boil and add the gluten
free pasta. Cooking as per packet directions. 6. Just before serving, add the baby spinach to the Bolognese sauce and fold
through until just wilted. 7. Serve Bolognese sauce over the cooked pasta and top with a light sprinkle of
Parmesan cheese. Serves 4-6

A post shared by The FODMAP Challenge (@thefodmapchallenge) on


Some people find eating less often helps with managing their IBS, however, if snacking is part of your routine, some great options to include are:

Dietitian, Chloe McLeod, is the Director of The FODMAP Challenge. You can find out more here.

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