Low FODMAP ingredients

Starchy foods should make up one third of our diet and should be spread throughout the day. The ‘free from’ section of the supermarket is where you are most likely to find suitable starchy foods. Gluten free starchy foods are usually wheat free too.

Suitable starchy foods include:

Grains and starchy foods- rice, potato, sweet potato, oats, buckwheat, polenta, millet, sorghum, amaranth, quinoa.

Bread- Wheat free or gluten free varieties of bread, rolls, ciabatta, pitta breads, naan breads, pizza bases etc.  and bread made from oats, rice, corn, potato flours.

Flour and raising agents- wheat free or gluten free flour, cornflour, millet flour, maize flour, polenta, potato flour, rice flour, bicarbonate of soda, baking powder, cream of tartar.

Pasta and noodles- wheat free or gluten free pasta, spaghetti etc, rice noodles, buckwheat noodles.

Breakfast cereals- Porridge and oat based cereals, cornflakes, rice krispies, and some wheat free or gluten free muesli and cereals.

Savoury biscuits- rice cakes, corncakes, oat based biscuits, wheat free or gluten free crackers.

Sweet biscuits- macaroons, oat based biscuits, flapjacks, and other ‘free from’ cakes. Check labels!

Cakes- Flourless cakes, meringues, cornflour sponge, ‘free from’ cakes.

Pastry- Wheat free or gluten free varieties or packet mixes.

Breadcrumbs- polenta, oat, cornflake crumbs, gluten free breadcrumbs.

Fruit- Banana (1), Blueberry (small bowl), canteloupe melon (1 slice), clementine (2), Date (2), Galia melon (1 slice), Grapes (10), grapefruit (half), Honeydew melon (1 slice), Kiwi (2), Lemon, Lime, Mandarin (1), Orange (1), Passionfruit (1), Papaya (1 slice), Pineapple (1 slice), Raspberry (small bowl), Strawberry (small bowl).

Vegetables- Alfalfa, Aubergine, Bamboo shoot, Beansprouts, Butternut squash, Bok choy, Carrot, Celery, Courgette, Chilli, Chive, Cucumber, Green Beans, Lettuce, Olive, Parsnip, Peppers, Plantain, Potato, Pumpkin, Spinach, Sweet potato, Sweetcorn, Tomato.

Herbs and spices- salt, pepper, vinegar, herbs, chilli, ginger, lemon

Asafoetida powder can be used to imitate onion flavour!

Sugars- most people in the UK eat too  much sugar, most sugars and artificial sugars are ok in moderation accept those mentioned on foods to avoid.

Nuts and seeds- all accept pistachios, in moderation!

Drinks- limit fizzy and caffienated drinks such as coke and coffee, try to drink lots of water.

Alcohol- alcohol is a weird one, different for everyone but generally it speeds up the digestion process causing less food to be digested properly, If you do drink you may get symptoms, I would recommend staying away from alcohols made with apples, grapes or FODMAP containing ingredients, Fizzy drinks are also not a good choice for IBS sufferers.

Meats, poultry, fish etc – all are ok as long as not coated in sauces of breadcrumbs, Quorn contains onion and garlic so check these.

Fats oils and spreads- cooking oils, margarines, low fat spreads, butter, ghee, lard etc. For people with lactose malabsorbtion or intolerance soya spreads and dairy free varieties are available.

Milk and milk products- fresh milk, dried skimmed milkm soya milk, rice milk, buttermilk, cream, creme fraiche, sour cream, butter, cheese, yoghurt and some fermented milk drinks.

For people like Paul and I who have lactose intollerances the following are suitable:

Lactose free milk, cream and yoghurts (without unsuitable fruits added), soya milk, rice milk, oat milk, soya yoghurt, soya custard, soya ice cream (swedish glace), Dark chocolate, Dairy free chocolate (moo free), lacto free cheese, vegan cheese.

Some cheeses are supposed to be lactose free or low lactose due to manufacturing processes, but as manufacturers now cut corners to save money you are taking a small risk but try and see. Some suitable cheeses include, cheddar, feta, mozzerella, brie, edam, goats.

So there we are, lot of foods to enjoy and eat safely.

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