What can I eat on the FODMAP diet plan?

The FODMAP plan can seem daunting when you start out. Cutting out gluten, milk products (lactose) and a range of fruit and vegetables from your diet does mean making some fairly big changes. You may well wonder 'well what on earth can I eat on the FODMAP diet plan?'. The truth is, there is still plenty of options you can enjoy, you just need to readjust your habits. There is a list of what you can and can't eat here and all the recipes on this site are FODMAP friendly. Below are some tips on how to adjust to the FODMAP diet.

Meat, fish and eggs are all fine. You can make some straightforward meals out of them served with rice, potato or quinoa and FODMAP friendly vegetables like spinach or carrot .

Use herbs and spices to flavour food instead of onion or garlic. Try adding cinnamon, turmeric, nutmeg, paprika, cumin, cardamom and coriander to make things aromatic.Ginger is also wonderful and many people find it soothes their IBS. Herbs can add freshness and zing - mint, basil, oregano, tarragon and sage are all great. Lemon, lime and vinegars are brilliant to add a little sharpness.

Try alternatives to wheat and milk products. You can still have a sandwich with gluten-free bread or milk in your coffee with lactose-free milk. See it as an opportunity to try some different products too - nut milks and rice milks are all ok on the FODMAP plan and taste delicious. Gluten-free corn pasta is great or you can eat rice noodles, millet and quinoa.

Remember lots of your favourite meals are still fine with a few changes. Love a Sunday Roast? That's fine - make your gravy with cornflour, swap cabbage for green beans and tuck into those roast potatoes. Want to have cookies? Easy - swap the flour for gluten-free and the butter for diary spread (or try my recipe)

Don't worry if you sometimes get it wrong. You have to be able to live with the plan and sometimes life makes it hard to manage your IBS. Find what works for you and don't stress if sometimes you can't eat a FODMAP meal. 


  1. Replies
    1. It's an avoid as it's high fructans

  2. How about low fat microwave popcorn??

    1. Yes, as long as it doesn't have garlic powder, gluten or fructose added. Or you could try my popcorn recipe http://fodmapdietrecipes.blogspot.co.uk/2013/02/fodmap-proper-popcorn.html. Hope that helps

  3. What about Japanese Miso soup. Is is ok to have?

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