High FODMAP ingredient |
Low FODMAP alternative |
Onion, leek |
Green tips spring onion or picked onion |
Garlic |
Garlic infused oil |
Stock |
Home-made stock made with low FODMAP ingredients |
Pasta, wheat noodles, cous cous, gnocchi, bread |
Rice, rice noodles, polenta, buckwheat, quinoa, oats, millet, rice, tortilla, sourdough spelt or gluten free bread |
Dried fruit |
Dried cranberries |
Red kidney beans, split peas, baked beans |
Canned lentils or canned chickpeas |
Honey |
Maple syrup or golden syrup |
Cashews, pistachios |
Macadamia nuts or peanuts |
Wheat flour |
Rice flour or sorgham flour |
Cows’ milk, yoghurt |
Soy milk (soy protein), almond milk, rice milk, cows’ milk (lactose free) |
Cooking tips to add flavour to your low FODMAP meals.
Modifying Recipe Tips
To implement a low FODMAP diet, you may need to modify some of your favourite recipes to ensure they are tasty, nutritious and importantly, low in FODMAPs.
This may involve:
- Replacing high FODMAP ingredients with low FODMAP ingredients (see the table);
- Reducing the quantity of high FODMAP ingredients, or
- Using grains and cereals such as polenta, buckwheat, quinoa, oats, millet, rice and sorghum flour, tortilla or spelt. These are lower in FODMAPs than other, more traditional grain and cereal foods that are often wheat-based and thus high in FODMAPs (such as pasta, couscous, wheat flour, gnocchi and bread).
Adding Flavour Without Symptoms
- Garlic and onion are important flavouring agents, but high in FODMAPs. Try flavouring your meals with low FODMAP, flavoursome ingredients such as:
- Asafoetida powder
- Spices, chilli*
- Ginger
- Maple syrup
- Lemon or lime juice
- Salt and pepper
- Fresh herbs
- Chives, spring onions (green party only)
- Garlic infused oil^
- Stock (commercially prepared or homemade^ without garlic/onion
^See recipes in the recipe section.
*Notes About Chillies and Spices:
While chillies and many spices are low FODMAP, they contain other chemicals which may cause gastrointestinal discomfort in some people. Chilli contains capsaicin which is responsible for the ‘heat or burning’ sensation. If you find that chilli causes you discomfort, then reduce or remove the chilli from the recipe.