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FODMAP shopping list and recipes

Shopping and cooking low FODMAP

Not sure where to start when shopping for a low FODMAP diet? Out of recipe ideas? Our digestion expert Ali provides a sample shopping list and a few links to some yummy, fuss-free, FODMAP-friendly recipes.


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  • Yvonne's photo avatar
    Yvonne — 17.04.2018 12:38
    Garlic oil. I thought garkic was out??


    • Ali's photo avatar
      Ali — 18.04.2018 08:57
      Garlic-infused oil is fine for low FODMAP diets, Yvonne. Best Wishes, Ali


  • Pat Deeley's photo avatar
    Pat Deeley — 28.03.2018 07:58
    I understand that a smaller portion of a particular vegetable might be OK to eat on a low FODMAP diet, but I still find the information confusing and conflicting - are Onions and Garlic allowed? They are ingredients in so many food items (which I am discarding/ not purchasing). Also regarding "apple juice". I have found this ingredient in a loaf of FODMAP marked bread in Waitrose, so should this also be discarded? My GP has given me a Diet Sheet from Stanford Hospital & Clinic, which I believe is American, but it does not mention Onions or Garlic!! Thank you for your attention.


    • Ali's photo avatar
      Ali — 28.03.2018 09:37
      Hi Pat, we would generally consider onions and garlic to contain FODMAP yes, but again, as with the Apple Juice ingredient, it often does come down to portion size. In the FODMAP free bread I expect that there is such a small quantity of apple juice in there they don't see this is as posing a problem. Plus, there is such a wide range in people's tolerance levels and severity of symptoms, so a splash of apple juice may affect one person adversely, but for the majority, this doesn't pose a risk. However, you are doing the right thing in reading the ingredients and questioning different foods or quantities and hopefully over time you will get a good idea of what you can tolerate and what you can't. These lists are mainly meant to act as guides.


    • Pat Deeley's photo avatar
      Pat Deeley — 28.03.2018 09:49
      Many thanks for your comments.


  • Pat Deeley's photo avatar
    Pat Deeley — 23.03.2018 17:53
    Why do some "Lists" of Low FODMAP foods include green beans, for example, or indeed, as you have included here - broccoli, when those vegetables are often excluded in other "Lists"


    • Ali's photo avatar
      Ali — 26.03.2018 09:25
      Hi Pat, often this is dependent on the portion size. For example, with green beans, a portion under 100g is considered to be ‘low’ but a portion of over 100g means it is classed as ‘moderate’ FODMAP.


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