Cucumber, carrot, lettuce, tomato, zucchini, banana, orange, mandarin, grapes, lactose-free milk and yoghurts, hard cheese, meats, fish, olive oil, wheat-free breads and pastas, quinoa and rice.
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Now, to make these ingredients into a meal:
Lean protein and wheat free, low GI carbs are still on the menu, and important for staying satisfied over the day. Poached eggs with zucchini, tomato and spinach with wheat free bread, or rolled oats with walnuts, berries and lactose-free yoghurt are both winners.
Plenty of veggies are still important for people on a low FODMAP diet. Tuna salad with baby spinach, green beans, capsicum, olives, boiled egg and white potato, or wheat free bread with chicken, lettuce, carrot, alfalfa and tomato are both great choices.
Consuming enough low GI carbohydrate with adequate prebiotic fibres is important, but it is also important to not overdo it. Quinoa with grilled fish, such as salmon, along with low FODMAP veggies makes a fabulous evening meal or a stirfry of meat with bok choy, capsicum, zucchini and carrot, flavoured with garlic infused olive oil, coriander and basil with brown rice is another easy choice.
Some people find eating less often helps with managing their IBS, however, if snacking is part of your routine, some great options to include are:
- Raw walnuts, macadamias, pecans and brazil nuts
- Low FODMAP fruit, such as banana, berries or pineapple
- Lactose free yoghurt/Coconut yoghurt/Goat yoghurt
- Boiled eggs
- Rice cakes with natural peanut butter
- Carrot, capsicum and cucumber sticks
Dietitian, Chloe McLeod, is the Director of The FODMAP Challenge. You can find out more here.