Last updated on Sep 7th, 2023Authored by Alana ScottReviewed by Joanna Baker (APD)
There’s no need to feel hungry while on the low FODMAP diet. There are still plenty of low FODMAP foods you can enjoy in large servings to help you feel full. We’ve compiled a helpful list of low FODMAP foods and some tasty recipes for you to enjoy.
Low FODMAP Foods You Can Enjoy in Large Servings
Protein
Good news! Unmarinated proteins like chicken, fish, pork, lamb, beef, eggs and seafood are FODMAP free, so you can enjoy more when hungry. Just make sure these proteins haven’t been marinated or cooked with high FODMAP ingredients. Also, remember to watch your portion size of vegan and vegetarian protein sources as these proteins need good serving size control and can be high FODMAP.
Check out some of our favourite low FODMAP chicken recipes.
Potatoes
Ah the humble potato. Potatoes are a cheap and cheerful carbohydrate you can use to pad out your meals and they are super low in FODMAPs. You can roast them, fry them, mash them or boil them. Make them super tasty by smothering them in low FODMAP BBQ sauce or your favourite low FODMAP herbs and spices.
P.S. We’re talking about every day potatoes that you’d roast or use in mashed potatoes – not sweet potatoes – they still need portion control.
Rice
Cooked white, brown, basmati, arborio, glutinous (aka sticky rice or sushi rice), and bomba rice are all super low in FODMAPs. This means you can have a few more bites of these at mealtimes if you are struggling to feel full.
Here are some cheap and cheerful low FODMAP rice meals:
Creamed Rice with Stewed Strawberries & Rhubarb
Carrots
These vibrant, budget-friendly veggies are easy on the tummy, and you can toss them into salads, stir-fries, soups and so much more.
Bean Sprouts
Add a refreshing crunch to salads and stir-fries with bean sprouts. They’ll bulk up your meal without extra FODMAPs, and with a tasty low FODMAP dressing they help make a yummy meal.
Blueberries
Enjoy up to 1-cup serving of these tasty lil’ fruits without a second thought about FODMAPs. Delish! Try checking out our blueberry crumble slice, blueberry smoothie or our blueberry and peanut butter overnight oats.
Japanese/Kabocha/Kent Squash
We LOVE Japanese pumpkin. It’s also called Kabocha squash, kent pumpkin and buttercup squash depending on where you live. This pumpkin has a green mottled skin and deep yellow flesh. It’s perfect for pumpkin dip and creamy pumpkin soup.
Cucumber
Perfect for a crunchy snack or salad, cucumber is low FODMAP in large servings… Just don’t eat a whole cucumber in one sitting!
Here are a few of our favourite low FODMAP recipes featuring cucumber:
Loaded Mediterranean Street Fries
Choy Sum, Collard Greens, Swiss Chard & Silverbeet
These leafy greens have only trace FODMAPs, making them excellent additions to your weekly meals.
Oyster Mushrooms
Seasonal and scrumptious, these mushrooms are fabulous in stir-fries, soups, and salads. Enjoy!
Parsnip
This humble root vegetable is often overlooked; however it is low in FODMAPs and perfect for roasting and adding to salads and soups! Check out our roast parsnip and kale salad for a gorgeous winter option.
Lettuce (Cos/Romain, Iceberg, Red Coral, Arugula/Rocket)
Tasty salads and wraps can definitely be on the menu when you are on the low FODMAP diet. Lettuce varieties like cos, romain, iceberg, red coral, and arugula/rocket can all be enjoyed in large quantities. That means it’s time to enjoy some epic low FODMAP salads like these:
Grilled Halloumi Mediterranean Salad
Mustard Salmon Mason Jar Salad
Summer Beef Salad with Mustard Sauce
Final Thoughts
There are lots of low FODMAP foods you can enjoy in large servings to bulk out your meals. Make sure you check out the Monash University FODMAP Diet App for information on low FODMAP foods and serving sizes. Happy cooking!
Image credit: GoodStudio/Shutterstock.com
