Low FODMAP moussaka (gluten-free) | Karlijn's Kitchen (2024)

FAQs

Does low FODMAP have to be gluten-free? ›

The low fodmap diet is not a gluten-free diet. It is low in gluten, but it is not strictly gluten-free. For example, some people on a low FODMAP diet can tolerate sourdough spelt bread. The fermentation process breaks down the FODMAP sugar in spelt.

White wheat, whole wheat and spelt sourdough are all considered Low FODMAP. The white and whole wheat varieties become low FODMAP with the fermentation process, while spelt flour has a naturally lower fructan content. If your bread has a label, look to see if the word “yeast” is included.

Are rice cakes low FODMAP? Rice cakes are low FODMAP in 28g serves, or 4 rice cakes. In servings of 35g or 5 rice cakes, they are moderate for fructans. In servings of 49g or 7 rice cakes, they contain high amounts of fructans.

Whole wheat bread can be considered low FODMAP depending on the serving size. While wheat flour is a high FODMAP ingredient, wheat products such as whole wheat bread can still be low FODMAP. The distinction lies in the serving size. For example, one slice of whole wheat bread at 24 grams is low FODMAP.

On average, each patient showed intolerance to 2.5±2 FODMAPs. The most common FODMPs to trigger symptoms were fructans (56%) and mannitol (54%), followed by GOS, lactose, fructose, sorbitol, and glucose (respectively 35%, 28%, 27%, 23%, and 26%).

The following flours are low in FODMAPs: corn, millet, quinoa, rice, buckwheat, sorghum, and teff. If you follow a low-FODMAP diet, it would therefore be best to prioritize these types of flour.

Is peanut butter low FODMAP? Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.

Yes, instant coffee (both regular and decaf) is considered low FODMAP. Monash lists a low FODMAP serving as 4g or 1 heaped teaspoon mixed with 230ml water. Keep in mind that coffee can irritate the gut and stimulate gut motility, separate to the issue of FODMAPs.

To create a FODMAP safe, homemade hummus we need to use well-rinsed, canned chickpeas which have a low FODMAP serving size of ¼ cup or 42g. The easiest way to keep your portion low FODMAP is to use no more than 42g of chickpeas per serving and multiply this by how many portions you would like to make.

What sweets can I eat on a low FODMAP diet? ›

Many old-fashioned lollipops are fine, as are small “fun size” chocolates. Gummy candies, from bears to Swedish fish are okay, too. Even the sour kind of gummy candies can be low FODMAP - but always check labels! Many hard candies, such as Jolly Ranchers, are low FODMAP candy as are many peanut butter cups.

There are quite a few low FODMAP crackers such as Mary's Organic Crackers, oat crackers, or rice crackers. Puffed rice cakes or corn thins (up to 2 per sitting) are also a great crunchy snack. Top with your favorite nut butter or some cheddar cheese for the ultimate hunger-busting combo.

If you're following a low FODMAP diet, chances are your food choices are pretty slim these days. 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!

Gluten-free pasta made from rice, corn, quinoa, or chickpeas is generally low-FODMAP in moderate servings.

Gluten-free diets may improve symptoms such as abdominal pain, stool consistency, and tiredness, and they can be recommended to patients with IBS. (Strength of Recommendation: B, based on inconsistent, small, randomized controlled trials [RCTs].)

Low in FODMAPs versus gluten free

For example, some breads that contain gluten may be low in FODMAPs (especially sourdough breads), and some gluten-free breads contain ingredients high in FODMAPs such as honey, inulin, molasses, apple extracts and raisins.

High-FODMAP foods like dairy and legumes cause higher levels of gas and liquid in the intestines. Low-FODMAP fruits, vegetables, grains, nuts, seeds, and protein are less likely to cause symptoms like gas and bloating and may be ideal if you are struggling with irritable bowel syndrome (IBS).

Some places offer gluten-free and traditional sourdough pizza crusts suitable for the low FODMAP diet. What is this? Please note being gluten free does not automatically make a food low in FODMAPs. Some gluten-free pizzas use high FODMAP ingredients so always ask the waiter before ordering.