Fudgy One-Bowl Brownies (Low-FODMAP, Gluten Free) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

FAQs

Can you eat eggs on a Fodmap diet? ›

Are Eggs Low Fodmap? Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet. Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked.

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Herbal teas, infused water, kombucha, and sparkling water are all great options for low FODMAP beverages. You must also be careful to check the ingredients of all new beverages that you try because some beverages can contain hidden FODMAPs such as chicory root or high fructose corn syrup.

If you're following a FODMAP elimination diet, you'll need to limit rye, wheat, or barley sources. In those cases, gluten-free bread made with other low-FODMAP ingredients will still fit. Sourdough bread is often still allowed on a low-FODMAP diet.

The foods listed below do not contain any FODMAPs and may be eaten freely: Meat, poultry, fish, eggs or vegetarian protein foods. Eat 1-2 portions per day. One portion is 75-100g or 2 eggs.

Although drinking three to five cups of coffee a day is linked with a lowered risk of many chronic conditions, the caffeine in that coffee doesn't always pair well with IBS. It may, in fact, encourage diarrhea for people who already have IBS or trigger worse symptoms in general.

If caffeine is what brings on your IBS symptoms, decaffeinated coffee may be a suitable alternative. However, caffeine is just one ingredient in coffee that can affect the GI tract. If you're sensitive to other ingredients, you might need to cross decaffeinated coffee off your list.

Hot tea is a great option. Black, green, and white tea are all low in FODMAPs.

Also, limit artichoke, brussels sprouts, onions, shallots, leeks and asparagus. What to eat instead: Vegetables that are good to eat include eggplant, green beans, celery, carrots, spinach, sweet potato, yam, zucchini and squash. You can enhance flavors of these veggies with herbs.

Regular soda is a high FODMAP beverage, as it is sweetened with high fructose corn syrup and fructose is a type of FODMAP. Diet soda, however, is low FODMAP and okay to consume. Diet varieties of soda are generally sweetened with alternative sweeteners such as aspartame or sucralose. These are low FODMAP sweeteners.

Can I drink co*ke Zero on a FODMAP diet? ›

Coca-cola Zero Sugar. This product is likely low FODMAP.

Sourdough bread and gluten-free bread are the best types of bread for people with IBS. The lengthy fermentation process used to make traditional sourdough bread reduces the amount of fructans, which are the kind of carbohydrates in bread that cause IBS symptoms.

But there's good news: You can eat pizza on a low FODMAP diet, you just have to choose the right ingredients and be very mindful of your portion size! Learn more about what a low FODMAP diet entails and how to make a pizza that will be easy on your gut.

Peanut Butter is a Low FODMAP Food

If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet.

Eggs. Eggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option when eating out in a restaurant.

Contrary to popular belief, eggs don't make most of us fart. But they do contain sulphur-packed methionine. So if you don't want smelly farts, don't eat eggs alongside fart-causing foods such as beans or fatty meats. If eggs make you bloated and give you wind, you may be intolerant to them or have an allergy.