Chances are you’ve heard of the low FODMAP diet, and that it is key when it comes to managing gut issues for many people. Whilst it is important to not stay low FODMAP long term, when in the elimination phase of the diet, it can be quite restrictive. But there are a few things you can eat instead. See below for 10 common high FODMAP foods, and what you can swap to eat instead. Keep reading for more!
10 Of The Main FODMAP Culprits And What To Eat Instead
1) Garlic and onion
Two of the hardest things to avoid, but they can easily be replaced in home cooking with the green part of leek or spring onion, or a garlic or onion infused olive oil.
Dairy milk contains lactose. Swap to lactose free or a plant-based milk instead.
Wheat breads are rich in wheat fructans, a common FODMAP. Switch to a spelt sourdough or wheat free bread instead.
An apple a day wont keep the doctor away if you’re sensitive to polyols or fructose. Instead, choose an orange or mandarin for your vitamin C rich boost.
5) Dried lentils
Rich in galacto-oligosaccharides, by swapping to canned lentils that have been rinsed and drained, you wont need to miss out on your plant protein powerhouse.
Most mushrooms are high FODMAP, however luckily oyster mushrooms are not! Choose these in your mushroom dishes, instead of the common button or Swiss style mushrooms.