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Top 5 Hacks for Following the Low FODMAP Diet

Let us make your life a whole lot easier with our top 5 hacks for following the low FODMAP diet!


1. Onion & Garlic Replacers 

Our favourite and most convenient method for adding onion and garlic flavour to cooking is onion or garlic infused oils such as Roasted Onion and Garlic Infused olive oil from Cobram Estate. Alternatively you can make your own infused oil at home by simply frying garlic or onion in a pan of oil for a few minutes and removing them before adding the rest of your ingredients when cooking. We also love using the green tips of spring onion or leeks to give that classic onion flavour. Fresh or dried chives work a treat too! 


2. FOMDAPs are Water Soluble

The great thing about FODMAPs is that they are water soluble. This means we can reduce the FODMAP content of foods by using water processing methods such as boiling, canning and straining, as the FODMAPs leach into the surrounding liquid. Lower the FODMAP content of vegetables or legumes by boiling them or choose canned options such as canned beetroot and legumes. Remember to rinse and strain your canned foods to remove the leached FODMAPs. 


3. Portion Size is Key 

The FODMAP content of foods is always relative to the portion size. For example avocado is a high FODMAP food at a serving size of 80g or more, however 30g is considered low FODMAP. The beauty of this is that you don’t have to completely cut out all foods containing FODMAPs! We love the Monash App for helping us to work out low, medium and high FODMAP serves of foods using their traffic light system. 


4. Hard Cheeses are Low FODMAP

Cheese often gets blamed as the culprit for causing gut issues, and for a selected few this may be true, however something I wish everyone knew following the low FODMAP diet is that HARD CHEESE IS LOW FODMAP. To put this into perspective, one glass (250ml) of cow’s milk contains approximately 7g of lactose, whereas two slices of edam cheese contains approximately 1g of lactose. Most people with lactose intolerance can tolerate about 7g lactose per day if it’s spread throughout the day. This means you can still enjoy tasty cheesy goodness whilst sticking to the low FODMAP diet. 


5. Be aware of FODMAP Stacking

FODMAP stacking is a term used to refer to FODMAPs adding up in the gut. For example, if you find that you tend to feel bloated and uncomfortable after dinner, it may be the build up of FODMAPs you ate at breakfast and lunch earlier in the day. To reduce FODMAP stacking space out your meals 3-4 hours apart and focus on eating more foods naturally low in FODMAPs. If you want more information on FODMAP stacking we recommend checking out Monash’s blog post on ‘how to avoid FODMAP stacking’.

Published: 10th August 2022

Author: Bianca Berton-Scarlet, Monash FODMAP accredited Dietitian

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