#low fodmap

[fullcravings]

Low FODMAP Marble Bundt Cake

[decadentqueentidalwave]

Fun fact! You can be allergic to a raw ingredient, but not a processed ingredient! Or you can be allergic to both.

The process of cooking or drying out an ingredient can change the chemical composition of the food item. If you are allergic to the chemical that was changed, you can safely eat the food item post processing.

Someone can eat ketchup while being allergic to tomatoes. They are not lying to you!

Someone can have an intolerance to garlic, while eating garlic powder. They aren’t lying, either.

Someone may have a delayed allergic/intolerant reaction. Just because you don’t see it, doesn’t mean they’re fine.

Please spread awareness of this.

PS: If your gut is mean to you when you try to eat alliums or peppers, carefully try powdered forms. Definitely start with small amounts. You may be able to get the spice in your life back!

[phoenix-positivity]

FODMAP ratings

Found all of these on pinterest and am sharing here because it's a good resource. (Note that these are just general recommendations for people with IBS to help reduce symptoms, but every person is different and will thus respond differently. Also would like to state that I'm anti diet-culture but medical dietary restrictions and accommodations are very different from fad diets.)

[vegan-nom-noms]

TERIYAKI VEGETABLE STIR-FRY

[disabled-phoenix]

Please respect people's dietary restrictions!

[autisticlowfodmapcookbook]

Safe Extremely Low/no FODMAP Foods

All the foods I could find on the monash app that you can eat up to 500g of and be fine. This should mean that when you add this to a meal you will not have to worry about FODMAP interactions. What this does NOT mean is that these are the only foods people on this diet can eat. Please talk to a doctor or dietician about the diet, plus check out the monash university for more resources, I am not a doctor just someone going through it. What I do that I suggest is to copy the ones you will actually be able to buy and eat and add them to a list.

Bread/Cereal/Rice/Pasta

Baking Powder

Couscous, (maize/corn)

Grain, Barley, whole, sprouted

Grain, millet, hulled, cooked

Hominy, canned, drained

Noodle, kelp

Noodle, rice, Hsinchu

Noodle, vermicelli (mung bean)

Noodle, vermicelli (sweet potato)

Noodle, vermicelli (rice)

Pasta, gnocchi, potato and rice (gluten free)

Polenta, cornmeal, instant

Quinoa, black

Quinoa, white

Rice, arborio

Rice, basmati

Rice, bomba

Rice, black

Rice, brown

Rice, glutinous

Rice, jasmine

Rice, white

Taco shell, corn, hard, plain

Tapioca / Sago / Sabudana, pearl or seed style

Vegetables

Bamboo shoots, canned in brine, drained

Bamboo shoots

Banana blossom / heart, canned, drained

Beetroot (I think these are just regular beets if anyone can confirm), pickled in vinegar, drained

Callaloo, canned in brine, drained

Carrots, unpeeled

Cho cho / Chayote / Choko

Choy sum

Chrysanthemum greens

Collard greens

Baby corn, canned, drained

Endive

Fungus, white back black, dried

Heart of Palms, canned in brine, drained

Jalapeños, pickled in vinegar, drained** this naturally has capcaiscin which can cause issues with some people with ibs

Kohlrabi, peeled

Leek (green leaves only)

Lettuce, red coral

Lettuce, rocket / arugula

Mushroom, maitake

Mushroom, oyster / hiratake

Olives, black, pitted

Olives, green, pitted

Parsnip

Potato, red, unpeeled

Potato, white, unpeeled

Radish, unpeeled

Spinach, english (not baby)

Sprouts, broccoli

Sprouts, mungbean

Squash, button / patty / pan / scallop

Swiss chard / Silverbeet

Tomatillo, canned in brine, drained (recommend for salsa if tomatoes mess with you)

Tumeric

Watercress, fresh

Witlof / witloof / Belgian endive

Fruit

Ackee, canned in brine, drained

Sugar banana, firm, peeled

Blueberries

Breadfruit, peeled

Starfruit / Carambola

Dragonfruit (well 330g but thats close), peeled

Durian, deseeded

Guava, ripe, peeled

Jackfruit, young(?), canned, drained

Papaya, green, peeled, deseeded

Papaya, yellow, peeled, deseeded

Plantain, green, peeled

Rhubarb, stalk

Dairy, soy, lactose-free

* for high in fat large amounts can affect gut motility and trigger symptoms

Cheese, brie, french *

Cheese, camembert *

Cheese, camembert, french *

Cheese, tasty, regular fat *

Cheese, cheddar, Colby, regular fat *

Cheese, comté, french *

Cheese, cream, plain, lactose free, regular fat *

Cheese, feta *

Cheese, gruyere, french *

Cheese, manchego, spanish *

Cheese, monteray jack *

Cheese, oaxaca *

Cheese, parmesan*

Cheese, parmigiano-reggiano, italian *

Cheese, percorino style *

Cheese, swiss *

Coconut cream, canned, regular fat *

Cream, thickened, lactose-free, regular fat *

Milk, lactose-free

Milk, macademia

Milk, almond

Yogurt, natural, lactose free, regular fat*

Yogurt, strawberry, lactose free, regular fat*

Nuts, seeds, pulses(?) & vegetarian

Bean, black (douchi), fermented

Egg replacer

Fermented bean curd, contains chilli without garlic or onion **

Beverages

Soda water

Tea, epazote

Tea, green

Tea, licorice

Tea, osmanthus

Tea, peppermint

Meat

Go ham, its all dandy besides cured meats

All canned and regularly cooked meats/fish

Condiments

Yes the dried version of fresh herbs makes a difference

Broth, chicken, clear, "Asian-Style"??

Capers, in vinegar, drained

Capers, salted

Coconut cream, canned

Herb, basil, THAI, fresh

Herbs, chives, fresh

Herb, dill, fresh

Herb, gotukala / gotu kola, fresh

Herb, oregano, fresh

Mayonnaise, Japanese*

Mayonnaise, low fat *

Mayonnaise, regular fat *

Mirin seasoning

Nutritional yeast

Spice, coriander seed, dried, ground

Verjuice (I am not familiar)

Vinegar, apple cider

Vinegar, red wine

Vinegar, malt

Vinegar, rice wine

Vinegar, white

Snacks

Prawn crackers

1 packet of plain popcorn (I know this doesnt fit the list but the snack section was a bit dreary)

Sweetener

Agar agar

If there is ANYTHING I missed or got incorrect please correct me so that I can make the appropriate edits.

[maligatorthealligator]

Alright guys: FODMAP Recipe Builder

Color coded for ease of use. Lists low and medium (as of posting this the "medium serving" column isn't done) FODMAP servings according to Monash. This is not a substitute for the app. This contains only common ingredients. I built this for personal use because the app doesn't allow you to add multiple items to a list and then cross-reference for FODMAP content.

Obviously that's a problem if you need to avoid, say, fructan and everything is technically low FODMAP...except they're all items that contain fructan...so now you've inadvertently stacked a bunch of low FODMAP fructan items on top of each other which might actually turn a LOW meal into a HIGH meal and give you problems.

Happy cooking!

FODMAP Recipe Builder