What Unexpected Foods Are Low FODMAP And Can You Include In Your IBS Meal Plan?

16 February 2022

For those suffering from gut health issues, especially IBS, one of the main things to help with these issues is to change up your diet. If you’ve done your research, the chances are high that you are already familiar with the low FODMAP diet. But by doing that research, you may have also found out that the low FODMAP eliminates a lot of products you normally eat out of your diet. This can easily feel overwhelming or even impossible to do, as it’s such a huge change. But luckily, there are still a lot of foods that are low FODMAP that you can continue to consume. Maybe even some unexpected ones. Let’s dive into some delicious, unexpected low FODMAP foods that you can include in your IBS meal plan.

Low FODMAP cheeses 

One of the first things you probably read about is that in a low FODMAP diet, dairy products are often a no-go. This means that cheese is automatically off the table, right? Think again, because not all cheeses are high FODMAP, so there are still a couple of cheeses you can still enjoy. We know that you are probably eager to learn more about this so let’s get straight into it.

These low FODMAP cheeses can still be included in your IBS meal plan:

  • Brie
  • Camembert
  • Cheddar cheese
  • Colby
  • Goat cheese
  • Havarti
  • Mozzarella
  • Swiss
  • Feta

As you can see, you still have plenty of options to top off your salads or pasas with a delicious selection of cheese. Or you can even make a cheese board on a Friday night to enjoy with a glass of wine. That definitely makes the low FODMAP diet a lot more accessible and less overwhelming, because let’s be honest – aren’t we all cheese lovers?

IBS Friendly Chocolate

Another favourite that we cannot go without is chocolate. Don’t we all love a piece (or even a full bar) of chocolate to enjoy during our cup of tea or coffee? For those who absolutely cannot bear missing out on chocolate in their IBS meal plan, don’t worry! If you opt for dark chocolate, you can have up to 30g (about 5 squares) and it will still be low FODMAP. Or, if you’re a bigger fan of milk chocolate, there are vegan ‘milk’ chocolate alternatives that are as delicious, but without the tummy ache. One of our personal favourites is the Bonvita Classic Original chocolate which is made from gluten-free, organic rice milk. Be honest, it’s quite reassuring to know that you can still enjoy one of your secret treats. 

Low FODMAP sauces

If you have tried the low FODMAP diet before, you probably know you can remove all the cooking sauces from your cupboard. Food shopping is getting more difficult because every single sauce contains either dairy or gluten or another supplement that makes life impossible for an IBS sufferer. At Slightly Different Foods, we have created vegan, low FODMAP cooking sauces that don’t contain any ingredients that will upset your gut. Whether you’re making a lovely tikka masala, a Mexican fajita wrap or a Thai red curry, we have got you covered. 

Breakfast for your IBS Meal plan

Finally, we need some breakfast options to include in your low FODMAP meal plan. When suffering from IBS, you know that bread, yoghurt and oats are not always the best idea for your gut. That immediately rules out 3 of the most popular breakfast options, so it may seem like there’s nothing else left to eat for breakfast. In fact, porridge can be low FODMAP when it’s eaten in low quantities. According to Monash, oats are low FODMAP in servings of 1/2 a cup or 52 g. Luckily, all you usually need for a filling breakfast is around 40 grams of oats and some lactose-free milk or almond milk to mix it with. 

Low FODMAP oats
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