LOW and HIGH FODMAP foods
Are you new to the low FODMAP diet? It can be pretty overwhelming to get your head around, but guess what - you don’t have to go it alone!
Gut health specialist Marnie Nitschke from Fork That Nutrition has created this starter list of FODMAP foods for We Feed You. The list is intended to be an introductory guide to suitable and unsuitable foods on the low FODMAP diet. It’s important to note that there are plenty more suitable and unsuitable foods than those listed here – and that this resource is not intended to replace consultation and advice from a specialist dietitian (like Marnie) and downloading the Monash University Low FODMAP Diet app for further detail.
To download this list as a PDF to pop on your fridge or take on your next shopping trip, click here>
We Feed You low FODMAP range of meals are a great healthy lunch or dinner for those nights you really can’t be bothered cooking or as a backup whilst you get your head around this new diet.
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FOODS TO INCLUDE |
HIGH FODMAP (AVOID) |
VEGETABLES |
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FRUIT |
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While following a low FODMAP diet, the key to optimal health and enjoyment of food is variety! Don’t get stuck in a rut eating the same ‘safe’ 5 foods over and over. Make an effort to include as many different varieties as possible – aim for 30 different plant foods per week. SOME EXTRA TIPS:
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GRAIN PRODUCTS |
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DAIRY & ALTERNATIVES
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MEAT AND ALTERNATIVES
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SNACK FOODS |
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Working with a dietitian means detailed food lists and individualised help with snack ideas and meal planning. There are lots more options than those listed here! |
SAUCES, CONDIMENTS AND FLAVOURINGS
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Your dietitian can help you with product lists, and specific examples of low FODMAP Stocks, sauces, gravies and pasta sauces and low FODMAP recipes Avoid honey and agave syrup (high FODMAP) Be careful with flavour sachets, eg. seasoning mixes, cuppa soups |
FINAL THOUGHTS: There are plenty of low FODMAP products available which have been specifically formulated for a low FODMAP diet. Reach out for help from qualified professionals and you’ll find the diet more enjoyable and more effective.