Breakfast Whole grain cereal, e.g. porridge , bran flakes, Weetabix, Shredded Wheat with semi-skimmed milk. Rice Krispies for those who cannot tolerate excess fibre. Wholemeal, or rye toast – not Granary as the seeds can irritate – plus thin spread of choice.
Cereal. There are a lot of great options for low – FODMAP cereal and you don’t have to search for anything hard-to-find. You can enjoy oatmeal, or even a bowl of Cheerios ! When you are evaluating a cereal you want to look for wheat, honey, inulin, and fruit juice concentrate.
That’s where Kellogg’s comes in Monash University has certified seven of our U.S. cereals as low FODMAP – Kellogg’s Rice Krispies , Kellogg’s Frosted Krispies , Kellogg’s Cocoa Krispies , Kellogg’s Strawberry Krispies , Kellogg’s Corn Flakes, Kellogg’s Crispix and Kellogg’s Frosted Flakes.
Kellogg’s Corn Flakes are also certified FODMAP Friendly * so you can enjoy it with confidence if you follow a low FODMAP diet .
People with IBS-C should include good sources of insoluble fibre such as wheat bran, 100 per cent bran cereal , whole grain cereals, fruits and vegetables in their daily diet to promote regular laxation.
How to manage an IBS flare – up at home Avoid high-FODMAP foods. Foods that are high in ‘FODMAPS’ (small carbohydrate molecules that cause bacteria in the gut to release gas) may cause IBS symptoms. Try gut-directed hypnotherapy. Reduce stress. Try peppermint oil. Reduce caffeine intake. Heat therapy. Exercise.
YES, bacon is low FODMAP ! Bacon , specifically “semi-trimmed, middle rasher” bacon is now listed on the Monash University app and considered low FODMAP in amounts of 2 rashers or 60 g. Monash lists bacon as being is high in protein and fat and not contain carbohydrates – therefore FODMAPs are not an issue.
FODMAP Friendly lab certified low FODMAP Alpine Breads Sour Rye contains wheat and rye flours, is certified low FODMAP, yet contains gluten. On the other hand, Julian Bakery Paleo Bread is gluten-free but contains high FODMAP coconut flour, added fibers and other untested and/or high FODMAP ingredients.
Try a general low FODMAP serving White wheat bread : 1 slice or 35 grams. White wheat sourdough: 2 slices or 109 grams. Whole wheat sourdough: 2 slices or 97 grams. Gluten-free white bread : 2 slices or 62 grams. Gluten-free multigrain bread : 1 slice or 32 grams.
Rice is a great staple food on the low FODMAP diet . To date, Monash University has tested white, brown, basmati, and red rice and each is low FODMAP in 1 cup or 190-gram servings of cooked rice .
The Good News – Potatoes Are Low FODMAP (With the caveat that a serving size is “½ a medium” potato at 2 ¾ oz [75 g] and that healthy eating guidelines recommend 5 servings of vegetables per day). Potatoes are part of the nightshade family, as are tomatoes and eggplant.
Low FODMAP Snacks on-the-go 01 – Banana & Peanut Butter . 02 – Fruit & Cheese . 03 – Lactose-free yogurt (or kefir) & Fruit. 04 – KIND Healthy Grains Bar. 05 – Go Macro Peanut Butter Protein Replenishment Bar. 06 – Happy Bars. 07 – Mary’s Gone Crackers Super Seed (original flavor) 08 – Laiki Rice Crackers.
Low FODMAP Healthy-ish Breakfasts Low FODMAP Overnight Oats & Chia. Lower Fat, Reduced Sugar Banana Bread. Quinoa, Greens & Bell Pepper Puff. Winter Vegetable Frittata. Dairy-Free, Gluten-Free Pumpkin Streusel Muffins. Avocado Toast. Gingersnap Granola. Maple Pumpkin Spice Granola.
Dark chocolate : Half an ounce to no more than 3 ounces in a serving is considered to be low – FODMAPs . Milk chocolate and white chocolate : A half-ounce serving is considered low – FODMAP . At 1 ounce, the level of lactose increases to the point that it might cause you to have symptoms if you are lactose intolerant.
Almond milk ( Low FODMAP ) The reason might be because almonds only make up 2% of the milk (2), which means the number of almonds in a glass of milk would be quite low . According to Monash University almond milk is low FODMAP and safe to have in up to 250ml (1 cup) serves (4).