Dr. Rachel's Best Low-FODMAP Chicken Recipes; Gluten-free (2024)

FAQs

Can you eat gluten free pasta on a 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.

It didn't come as much of a surprise, then, when I discovered that this is about all you can eat during a low-FODMAP diet elimination phase. As for the store-prepared rotisserie chicken, make sure you pick up a plain one (or as plain as it gets - always read the ingredient labels).

Gluten free products are sometimes recommended on the low FODMAP diet as they remove fructan-containing wheat, rye and barley from our daily diets. This can significantly reduce our intake of fructans and overall level of FODMAPs.

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. Ketjap – Ketjap is sweet soy sauce and is low FODMAP up to 20 gram per serving, 1 tablespoon.

Gluten-free products are handy for fodmappers in lots of cases to use as replacements for foods that contain fructans. A lot of gluten-free pastas are low FODMAP and there are also products, such as gluten-free pizza crusts and gluten-free cookies, that are allowed during the low FODMAP diet.

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

Overall, KFC has options for diners following a gluten-free, low-carb, diabetes-friendly, low-fat, low-sodium, and vegetarian diet, but does not have many items for low-FODMAP and vegan diners.

While most rotisserie chickens do not contain gluten ingredients, only a few are actually labeled gluten-free. Always use caution; some rotisserie chickens may contain gluten ingredients or wheat in the seasoning mixture. They may also be made in a shared environment with gluten-ingredients.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Are tomatoes high in FODMAP? ›

Let's take a look at the FODMAP friendly amounts in fresh tomatoes: Common tomato - these are often found all year round and are a staple ingredient in many households. Half a small tomato (65g) is considered low FODMAP, but once you hit over 75g, they do become moderate to high FODMAP.

This product has 1 ingredient that is high FODMAP and 1 ingredient that may be high 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.

Honey is high in fructose, a type of simple sugar that's classified as a FODMAP ( 8 ). For this reason, people following a low FODMAP diet often limit their intake of honey alongside other foods high in fructose, such as peaches, pears, apples, and cherries.

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.

Low FODMAP Pasta Brands

Barilla — This one is pretty easy to find in your regular grocery store. It's made mostly of corn and rice flour and has a pretty good taste and texture. Ronzoni — Their gluten free pasta is made from rice, corn, and quinoa.

“People with Celiac disease need to eliminate all gluten-containing products from their diet, but we're seeing that a gluten-free diet and gluten-free products can actually help people who have various digestive concerns as well, including people who have irritable bowel syndrome (IBS) or even Crohn's or colitis, which ...

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.