Yes! In fact, butter, as a fat, contains no FODMAPs at all. This means that butter is totally suitable on the low FODMAP diet.
Fortunately, butter is very low in lactose and therefore is low FODMAP. One tablespoon of butter, the recommended serving size, has . 0004 grams of lactose. This is far below the 1 gram per serving suggested by low FODMAP researchers at Monash University.
Choose ghee derived from grass-fed butter, and you're in for a real vitamin treat! For us IBS sufferers, ghee can also help with the absorption of fat-soluble vitamins such as vitamins A, D, E and K.
IBS trigger: Foods that contain dairy, like cheese, butter, milk and ice cream, can worsen IBS symptoms, particularly for those who are lactose-intolerant. Instead, try: Lactose-free alternatives. Fortunately, there are plenty of lactose-free alternatives to your favorite dairy products.
Olive oil makes a perfect substitute for butter, and yoghurts and ice cream can be easily replaced with lactose-free yoghurts; gelato and sorbet. Foods good for IBS in this group includes: Gluten-free Cereals & Bread and Spelt (100%) Bread.
Food to eat during an IBS flare
My most common choice is a piece of toast with a smear of peanut butter or jam. This goes down quite easily for me and the bread fills me up. Bread is also a good source of energy and keeps me functioning so I can get on with my day.
Need butter? Go for olive oil instead. Fruits contain the sugar fructose, which can cause issues for IBS sufferers.
Yes! We believe this product is Low FODMAP at 1 serving as there are no moderate or high FODMAP ingredients listed on the label.
Increase the amount of fibre in your diet, for example: cereals, e.g. All Bran®, Bran Flakes®, Weetabix®, muesli, fruit and vegetables and brown bread. You must however drink plenty of water: 1-1½ litres a day. Eat your meals slowly and chew food thoroughly.
This product may or may not be low FODMAP as it lists 1 ingredient that could be moderate or high FODMAP depending on source or serving size.
Some dairy options are so low in lactose they are generally a safe bet: butter, margarine and certain cheeses: brie, camembert, cheddar, feta, goats' cheese, mozzarella. Meat/Fish: Most meat and fish should be free of FODMAPs, but just look out for any packaged or processed meat or fish.
You can still enjoy a slice of toast in the morning or a low FODMAP sandwich for lunch, as long as you follow these serving sizes: White wheat bread: 1 slice or 35 grams. White wheat sourdough: 2 slices or 109 grams. Whole wheat sourdough: 2 slices or 97 grams.
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.
Standard white bread (made of wheat) has been tested by Monash and is low in FODMAPs for one slice (24g). Even though it contains wheat, it has been processed and does not contain enough fructans to cause symptoms for most people with IBS.
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.
Greek yoghurt is higher in fat and protein than natural yoghurt as much of the lactose has been strained out of it, which is why it is low FODMAP. So when choosing yoghurt, make sure to opt for Greek, or lactose-free options to ensure that you are sticking to low FODMAP options.
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. However make sure you check the ingredients list for added high FODMAP ingredients.
Even though dairy products are the major culprits of discomfort for some IBS sufferers, yogurt proves to be an exception. The live cultures in the yogurt break down the lactose, so it's less likely to cause gassy symptoms.
Broccoli can be low FODMAP, depending on the part and serving size. Florets (or the darker green heads) are lower in FODMAPs than the stalks (the lighter green part). Broccoli florets are low FODMAP in servings of ¾ cup or 75 grams. Broccoli stalks have a smaller low FODMAP serving of ⅓ cup or 45 grams.
Margarine often tops butter when it comes to heart health. Margarine is a blend of oils that are mostly unsaturated fat.