A guide to healthy eating when restricting FODMAPs

Eating a balanced diet is important to ensure nutritional adequacy. You can do this by eating enough food from each of the five food groups each day.

The food groups, recommended serves per day and standard serving sizes are:

Fruit

• 2 serves per day
• 1 serve =
  • ~150g fruit (approximately 1 medium piece or 2 small pieces)
  • ~125ml fruit juice

Vegetables

• At least 5 serves a day
• 1 serve =
  • ~75g of vegetables (approximately 1/2 cup cooked or 1 cup raw salad vegetables)

Milk, yoghurt, cheese

• 2-3 serves a day
• 1 serve =
  • 250ml of milk (look for calcium-fortified non-dairy options where possible)
  • 200g of yoghurt
  • 40g of hard cheese

Meat, fish, poultry

• 1-2 serves a day
• 1 serve =
  • ~65g of red meat (cooked)
  • ~80g of poultry (cooked)
  • ~100g of fish (cooked)
  • ~2 eggs
  • 150-170g non-meat sources (e.g. canned legumes, firm tofu)
  • ~30g of nuts

Bread, cereals, rice, pasta and noodles

• Around 4 serves a day
• 1 serve =
  • ~40g of bread (approximately 1 slice of bread)
  • ~120g of cooked products (approximately ½ cup rice, pasta, porridge)
  • ~30g of dry products (e.g. cereals, muesli)

Fats and oils and extra foods (limit your intake of these)

• Limit intake of these where possible
• Aim for unsaturated fats (e.g. olive oil)
• Note: fat, caffeine and alcohol consumed in excess may be additional symptom triggers in some people.