Low-FODMAP Mongolian Beef Recipe; Gluten-free, Dairy-free (2024)

FAQs

Is low FODMAP good for gluten intolerance? ›

No. The low fodmap diet is not a gluten-free diet. It is low in gluten, but it is not strictly gluten-free. For example, some people on a low FODMAP diet can tolerate sourdough spelt bread.

Canned Lentils: Monash University has tested both canned and cooked-from-dry lentils, and both can be included on the low FODMAP diet in certain serving sizes. The low FODMAP serving for canned lentils is a ½ cup or 46 grams. Cooked-from-scratch green or red lentils have a low FODMAP serving of ¼ cup or 23 grams.

Soy sauce – Soy sauce is low FODMAP up to 42 gram per serving, 2 tablespoons. Tamari, gluten-free soy sauce, has not been tested, but because soy sauce is low FODMAP, tamari probably is too.

Coconut milk (both canned or UHT) is low FODMAP at 1/2 cup serving size. However, larger serving sizes (150ml or more) of UHT coconut milk contain moderate to high levels of oligosaccharides and should be avoided.

Research shows that a low FODMAP diet can help reduce the pain, gas, and bloating that is part of IBS-C. A low FODMAP diet seems to improve diarrhea more than it does constipation.

Another small study from 2022 found that following a gluten-free diet improved pain frequency and severity. Some doctors recommend that people with IBS avoid gluten to see if their symptoms improve. If gluten worsens your symptoms, you may want to try a gluten-free diet.

Chickpeas can be eaten on the low FODMAP diet but only in certain forms. When chickpeas are initially harvested from the ground in their raw form, they are not FODMAP friendly. Interestingly, they do have a lower FODMAP content than many other legumes. But sadly that content is still too high for you on the diet.

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Chicken and broccoli, fish with steamed vegetables or beef with tomato and peppers might be good choices while Szechuan sauce, Kung Pao and Chop Suey are likely to contain garlic, onion and other high fodmap vegetables. Where possible, stick to plain proteins and ask if the fried rice is onion and garlic free.

Is Worcestershire low in FODMAP? ›

Worcestershire Sauce: Even though this food typically contains high FODMAP ingredients (like molasses or garlic powder), Worcestershire sauce has been tested and is considered low FODMAP by Monash University. A low FODMAP serving is 2 tablespoons or 42 grams.

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Yes, cinnamon is low in FODMAP in small quantities, making it suitable for those on the diet. The FODMAP content depends on the type – the Ceylon variety is low FODMAP, while the Cassia variety is high FODMAP.

Cilantro is low FODMAP in servings of 1 cup or 16 grams. Brown sugar is low FODMAP in servings of ¼ cup or 40 grams. Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet.

Pasta made with gluten-free types of flour, for example, may be a low-FODMAP choice. Gluten-free pasta made from rice, corn, quinoa, or chickpeas is generally low-FODMAP in moderate servings.

If you're following a FODMAP elimination diet, you'll need to limit rye, wheat, or barley sources. In those cases, gluten-free bread made with other low-FODMAP ingredients will still fit. Sourdough bread is often still allowed on a low-FODMAP diet.

Remember that gluten itself is a protein, so not a source of FODMAPs. Fructans are the high-FODMAP oligosaccharide found in wheat, barley and rye. Gluten free products are sometimes recommended on the low FODMAP diet as they remove fructan-containing wheat, rye and barley from our daily diets.

FODMAPs are types of carbohydrates found in certain foods, including wheat and beans. Studies have shown strong links between FODMAPs and digestive symptoms like gas, bloating, stomach pain, diarrhea, and constipation. Low FODMAP diets can provide remarkable benefits for many people with common digestive disorders.