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

FAQs

Can you have gluten free flour on low FODMAP diet? ›

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.

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).

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.

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.

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Is peanut butter high in FODMAP? ›

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.

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

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.

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.

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.

Buckwheat is naturally gluten-free and is also low FODMAP. A serving of 100 gram (2/3 cup) buckwheat flour is low FODMAP.

The following flours are high in FODMAPs: amaranth, wheat, chestnut, spelt, kamut, lupin, coconut, spelt, barley, and rye. The following flours are low in FODMAPs: corn, millet, quinoa, rice, buckwheat, sorghum, and teff. If you follow a low-FODMAP diet, it would therefore be best to prioritize these types of flour.

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

If you're following a FODMAP elimination diet, you'll need to limit rye, wheat, or barley sources. In those cases, gluten-free bread made with other low-FODMAP ingredients will still fit. Sourdough bread is often still allowed on a low-FODMAP diet.