Welcome to day 3 of the festive fodmap series where I’ll be talking all things FODMAP in 5 minutes or less. Today we’re all about those low FODMAP, comforting carbs and how those staples and treats stack up on our holiday plate. If you want more info about FODMAP stacking check out my detailed guide here www.theirritab...
Low FODMAP up to 500 grams:
Millet, hulled
Noodles, vermicelli style made from rice, sweet potato and mung beans
Quinoa, red, black or white
Rice, white, brown, basmati, arborio and glutinous
Taco hard shells, corn
Tapioca
Low FODMAP with portion control:
Baking powder 5 g
Breadcrumbs, panko 75 g
Breakfast wholegrain oat biscuits 50 g
Buckwheat flakes, 120 g cooked
Buckwheat groats, 135 g cooked
Cornbread 35 g
Cornflakes, gluten free 50 g
Couscous, gluten free 78 g cooked
Dosa, plain 80 g
English wheat muffins 67 g/1 muffin
Flour, these are all considered low FODMAP in 100 g servings, arrowroot, buckwheat, corn, maize and masa harina, gluten free, green banana, millet, quinoa, rice, sorghum, spelt with bran removed, teff and yam.
Gluten free white bread 62 g/2 slices
Noodles, rice stick style 220 g cooked
Noodles, soba 90 g cooked
Oats, rolled 52 g uncooked
Oatmeal, fine, course and gluten free 52 g uncooked
Oat bran 22 g
Pasta, brown rice 150 g cooked
Pasta, chickpea 100 g cooked
Pasta, gluten free 145 g cooked
Puff pastry, regular and gluten free 45 g cooked
Polenta/cornmeal 255 g cooked
Starches, corn/maize, potato and tapioca all 100g
Sourdough wheat bread white 109 g/ wholemeal 97 g
Sourdough spelt bread 70 g
Tortilla, white wheat 35 g/1 tortilla
Tortilla, blue 44g/2 tortillas
Vital wheat gluten (for making wheat meat/seitan) 30 g
The biggest tip I can give you here is to pay attention to whether the weight is listed as cooked or uncooked. This can make a huge difference and unfortunately, it’s not consistent across the whole of the app.
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Thanks for watching
Michelle
Longing for freedom from FODMAPs? See how I eat and enjoy my favourite high FODMAP foods without flare-ups here:
www.theirritab...
Recommended Resources:
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The Monash low FODMAP app is the most comprehensive database of low FODMAP foods available.
www.monashfodm...
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Connect
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Enquiries and questions
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Disclaimer
All views expressed are my own. All values are correct as of the time of publishing. This channel is presented for entertainment purposes and does not constitute professional advice or prescriptive nutritional information. Please consult a registered professional before making any changes to your diet or exercise regime.
The low FODMAP diet should only be undertaken under the supervision of a registered dietitian. The elimination phase of the low FODMAP diet is extremely restrictive. It should only be implemented for a limited period of time as part of a monitored treatment programme for medically diagnosed gut conditions. Please talk to a professional if you have any concerns regarding the suitability of the low FODMAP diet for your individual circumstances.
All references to the Monash FODMAP App are not sponsored or endorsed by Monash University, they are simply our preferred go-to source for all things FODMAP. Due to the frequent updates and improvements please refer to the current version of the Monash FODMAP app for the most up-to-date and accurate information. All references to the app are correct to the best of my knowledge at the time of publishing.
Some links contained in the description are affiliate links. This means I receive a small financial commission at no extra expense to you. This helps support the work I do here and is received with gratitude. Thank You!
15 окт 2024
