Are potato chips low FODMAP? Many potato chips are high FODMAP because the seasonings in them contain onion and/or garlic. However, plain and salted potato chips such as the classic original Lays chips or Ruffles original are low FODMAP. The ingredient list is simple, containing only potatoes, vegetable oil and salt.
Lay's Classic Potato Chips are another accessible low-FODMAP snack option and are low-FODMAP at 1 serving. The cost of these chips will vary but again, usually a 1-serving bag is about a $1.
Ultra-processed foods are filled with additives and preservatives and are often fried and/or high in fat. These foods can irritate your gut and trigger IBS symptoms. If it comes in a bag or a box (like chips, cookies, and crackers), it's best to avoid and find some less processed alternatives.
As you'll see, all of the original chip flavors mentioned above are low FODMAP, making them a safe choice. That's because they are generally just potatoes, an oil, and salt! If you are wondering about a brand you don't see on here, ask your dietitian or stick with the original flavor!
Low fodmap crisps
Good choices are Lightly Salted Kettle Chips and Tyrells' Lightly Sea Salted. My absolute favourite however are Eat Real's Veggie and Kale Straws. These are both delicious and absolutely more-ish, and I eat them so regularly that I buy them in bulk from Amazon!
If you're looking for a good breakfast low FODMAP fast food option, McDonald's is the place to go. Here are a few options: Most of the breakfast sandwiches may be tolerated with no bread or condiments. The slight milk content in eggs and cheese should be below tolerable levels, test for individual tolerance.
For example, Weetabix cereals are made from wheat and so, are also high in fructans, making them a high FODMAP breakfast cereal. However, Gluten Free Weet-Bix is low FODMAP as it is low in fructans (4).
Lay's Original Baked Potato Chips – Okay, we know we listed a classic potato chip already, but folks love their chips and some of you are die-hard Cape Cod fans, while others like Lay's. Luckily Lay's are low FODMAP as well, including these baked ones!
The carbohydrates in refined foods, like potato chips, move through your digestive system quickly. This can lead to stomach inflammation symptoms like bloating, cramping, and gas. And, the high fat and calorie content in potato chips only increase your weight and blood sugar levels either.
Are Eggs Low Fodmap? Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet. Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked.
Traditional sourdough breads made from wheat, wholemeal wheat, and spelt flours are low FODMAP because they contain reduced levels of fructans (2). This means they can make a great low FODMAP bread option.
Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
Yes! Potatoes are low FODMAP. Monash has listed white and purple unpeeled potatoes as being low FODMAP in serves of up to 500g per person.
Dark chocolate: Half an ounce to no more than 3 ounces in a serving is considered to be low-FODMAPs. Milk chocolate and white chocolate: A half-ounce serving is considered low-FODMAP. At 1 ounce, the level of lactose increases to the point that it might cause you to have symptoms if you are lactose intolerant.
Peanut Butter is a Low FODMAP Food
If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet.
Yes, peanut butter is low FODMAP. Monash University has tested peanut butter. It can be enjoyed in a serving of 2 tablespoons or 50 grams.
Normal wheat-based pasta is high FODMAP, which means you need to use a gluten-free alternative while in the elimination phase. Barilla Gluten Free Pasta is low FODMAP by ingredient and tastes pretty good too. Make sure you avoid any gluten-free pastas made with soy flour or lupin flour while in the elimination phase.
Almond milk, lactose free milk, hemp milk, coconut milk, rice milk, and soy milk made from soy protein are all good low FODMAP milk options.
It's also a pleasant surprise to discover that 2 plain savoury or sweet biscuits (cookies), which are generally made from wheat flour, are low FODMAP. Just remember that larger serves become high FODMAP (1). As always you will need to check these products for additional high FODMAP ingredients.
If you have gone gluten-free to better manage your IBS and miss eating bread, you may want to try sourdough. This bread stands out from others because it's missing a key ingredient that tends to aggravate IBS.