Low FODMAP diet – what to eat and in what quantities?

In the last article I wrote about what should be avoided by using the FODMAP diet to relieve the symptoms of IBS. You probably wonder what products will be safe for the intestines and should be included in your diet? The elimination phase of the low FODMAP diet is not easy, but thanks to this article I hope that it will not be difficult for you.

Food recommended in the low FODMAP diet by groups of food products


Milk products

– lactose-free products – milk, yogurt, cheese

– yellow cheese, camembert, brie, parmesan, feta, mozzarella, cottage cheese


– oranges, mandarins, grapes, kiwi, lemons, limes, pineapple, strawberries, green bananas (max. average art), raspberries (max. 90g), blueberries and blueberries (max. 60g), ripe bananas (yellow ones with black dots) max.1 / 4 of the average piece)

Grain products

– gluten-free bread without wheat, wholemeal wheat bread, spelled leavened bread (max.3 slices), millet wafers, corn and rice wafers (max 4 pieces)

– buckwheat, millet, maize, potato, rice, and spelled flour

– buckwheat groats not roasted (max.27g boiled), millet, maize

– white, brown, wild, red, basmati, quinoa rice

– gluten-free pasta without wheat, corn, buckwheat, cooked wheat noodles (max. 74g)

– mountain oatmeal (max.50g), rice


– chickpeas (max.2 tablespoons boiled), lentils from a can (max.1 / 2 cup well washed) or boiled (max.23g)

– tofu, tempeh

Meat and eggs

– beef, pork, chicken, turkey, lamb, fish and molluscs

– eggs


– cucumber, squash, eggplant, radishes, red pepper, chard, cherry tomatoes (max.200g), fresh tomatoes (max.250g),

– root celery, carrot, parsley, parsnip, pumpkin, potatoes

– spinach, kale, chives, lettuce, okra, arugula, chicory, seaweed

– Chinese cabbage, white and red cabbage (max.140g)

– zucchini (max.70g), green pepper (max.100g), turnip (max.100g), green beans (max.120g), cherry tomatoes

– beetroot (max.20g), avocado (max.20g), broccoli (max.47g), maize (max.1 / 2 flasks)

Nuts, seeds and seeds

– peanuts, macadamia, pecans, brazilian, Italian, pine, almonds (max.10 items), hazelnuts (max.15g)

– peanut butter, coconut flakes (max 18 g), almond flour (max.24g)

– poppy seeds, pumpkin seeds, sunflower seeds, sesame seeds, chia beverages

– water, green tea, white, mint, weak black, coffee

– soy beverage from soy protein, rice, almond, hemp, canned coconut milk

– cranberry juice, tomato juice, vegetable juices (without vegetables that are prohibited)


– maple syrup, sugar, aspartame, saccharin, stevia powder

– dark chocolate (max. 90g)

Moderation and variety

Moderately in the hypersensitive bowel syndrome is even more important than in a healthy person. When using a diet based on products with a low amount of fructose, lactose or other disturbing intestinal calm components, it is important that even those potentially safe should not eat in excess. Consuming too much low FODMAP product in one meal it is easy to exceed the safe FODMAP limit.

Another important rule of the diet is a variety. A colorful, medium-sized plate, containing various types of vegetables, some cereal products, healthy fats and the addition of a source of protein will guarantee comfort after a meal and a slender waist.

The skill of preparing dishes is also important in ZJD. Cooking in water, steaming, stewing without the addition of fat or burning in the sleeve will make the dishes easily digestible which is crucial in all diseases of the digestive organs.


Monitoring the body’s response

Compliance with the rules of the elimination phase is a big step, but not the last. In addition to planning a menu so that it is poor in mono-, di- and oligosaccharides and polyols, you should monitor the reactions of your body. The best solution is to keep a diary in which, in addition to the menu, there will be room to save your mood after each meal. In this way, catching component or quantitative errors or combining gastrointestinal symptoms with stressors will be child’s play.

What if IBS still does not give up?

After 8 weeks of elimination phase, they still go crazy? Despite the efforts made and the strict adherence to the menu excluding products rich in fructose, lactose, polyols and other FODMAP relief is you unfamiliar? It is possible that IBS was a misdiagnosis. As you already know, these ailments can be the cause of other diseases. Richer with the experience of using the low FODMAP diet, you must focus on in-depth research and diagnosis towards other diseases. Remember that health is the greatest value in life, so let’s do it!

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