This section looks at some commonly asked questions.
Just note that portion size influences the FODMAP load of a food. So while some foods are considered low FODMAP, large portions of that food may actually be high FODMAP.
Please see the FODMAP Friendly app or Monash University FODMAPs app for exact portion sizes.
What protein sources are low FODMAP?
Many staple vegetarian and vegan protein options are high FODMAP.
This includes large amounts of legumes, some nuts and soy products.
Low FODMAP vegetarian and vegan protein options include:
Firm tofu
Tempeh
Quorn mince, no onion
Eggs
Some nuts and seeds
Canned and rinsed chickpeas/garbanzo beans and butter beans (small quantities)
Canned and rinsed lentils (small quantities)
Quinoa
Soy protein milk
Lactose free cow’s milk
Lactose free yogurt
Greek yogurt
Hard yellow cheese e.g. cheddar, Colby, Swiss
Cottage cheese
Soy cheese
What protein powders are low FODMAP?
Rice and pea protein are vegan protein powders that are low FODMAP.
Just also check that the protein powder doesn’t contain any other high FODMAP ingredients.
For more details on picking a low FODMAP protein powder see this article.
Which milk drinks are low FODMAP?
There are many low FODMAP options when it comes to milk.
Nutrition wise, lactose free cow’s milk is best.
However, if you can’t tolerate cow’s milk or choose not to drink cow’s milk, soy protein milk is the next best option for nutrition.
There are other suitable dairy free milk options, but be sure to check the label to see whether they have had calcium added to them.
The low FODMAP milk options include:
Lactose free cow’s milk
Soy protein milk
Almond milk
Oat milk
Rice milk
Coconut milk
Hemp milk
Macadamia milk
Which yogurts are low FODMAP?
There are dairy and non-dairy/vegan options when it comes to low FODMAP yogurt.
Yes, it can be a challenge to eat a plant-based low FODMAP diet, but it's possible. All it takes is a little planning. It's important to know that the elimination part of the diet is short-term (2-8 weeks), and there will be more options to choose from after that.
Each of these popular diet approaches overlaps with the Low FODMAP approach, but with one important difference – the Low FODMAP diet is a therapeutic diet to treat IBS. Whole30, Paleo, and the Ketogenic diet are not. This difference is important when it comes to long-term management of IBS.
This diet is helpful for suffers of celiac disease and for people with a non-celiac gluten sensitivity and wheat allergies. The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.
It is also possible that very high temperatures may also break down FODMAPs. However, the extent of this reaction can vary greatly depending on the food being cooked, and the cooking conditions. Currently, the most reliable approach to reduce FODMAP symptoms is to use low FODMAP diet.
You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.
The short answer is no. In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term.
There is also concern that long-term restriction of high-FODMAP foods changes the makeup of bacterial colonies in the gut, which may negatively impact intestinal health and possibly worsen digestive issues over time. Oligosaccharides, in particular, are an important energy source for beneficial bacteria.
If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.
Extra Virgin Olive Oil is low FODMAP in normal serving sizes. Most all oils are Low FODMAP, since oils are fats and FODMAPs are only carbohydrates. Make sure high FODMAP ingredients like chunks of garlic or onion have not been added.
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.
Although there are many well-known health benefits of a plant-based diet such as reduced risk of some cancers and heart disease, there is no evidence that increasing your intake of plant-based foods will decrease your IBS symptoms, and for some people it could actually make them worse as it can increase the intake of ...
Low FODMAP sources of vegan protein are tofu, tempeh, quinoa, certain nuts and seeds. Check the Monash FODMAP Diet app for the serve sizes. B12: Another important nutrient that can be more difficult to meet the needs of is vitamin B12.
Legumes like beans, lentils, and soybeans are common sources of protein for many vegetarians. Many of these legumes are high in FODMAPs and limited on the low FODMAP diet. Fortunately, there are other low FODMAP vegetarian protein options* to choose from including: Firm tofu and tempeh.
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