It's all very well cutting out foods that are high in FODMAPs – but what can you replace them with? Below our expert Ali has organised foods by their food group and listed the appropriate FODMAP-free options. This is particularly useful in the first phase of the FODMAP diet.
Alison Cullen Nutritional Practitioner, BA (Hons), DN, DNT (Distinction) @AVogelUK Ask Ali
As well as the slightly scary lists of foods high in FODMAPs, here we have created a list of foods containing safe levels of these tricky elements:
Dairy: milk alternatives such as: almond milk, rice milk, lactose free milk, eggs, tofu (firm). Some dairy options are so low in lactose they are generally a safe bet: butter, margarine and certain cheeses: brie, camembert, cheddar, feta, goats’ cheese, mozzarella.
Meat/Fish: Most meat and fish should be free of FODMAPs, but just look out for any packaged or processed meat or fish. If they have an ingredients list be sure to check it out.
Drinks: water, polyol free soft drinks. Then weak teas, coffee, safe fruit juices and certain alcohol such as beer, vodka, gin, whisky and wine may be tolerated in small amounts but may be irritants to the gut in excess.
Please note this is not a complete list of all safe foods and it is also possible that foods in certain amounts/variations may produce individual symptoms. Generally this is a good guide to follow to achieve a FODMAP free diet.
The FODMAP lists are continually being updated by the researchers at Monash University as more foods are analysed in more detail.
Want to improve your digestion? Get involved as our Digestion Advisor Ali Cullen takes you through her 5 step plan to improve your digestion and get problem symptoms, from bloating to acid reflux, under control.