Monday, April 29, 2013

Sample Menu Plan for Low FODMAP Diet

  • Fructose free Breakfast Crunch (see recipe post) or a wheat free fruit free cereal from the health food section in your local supermarket
  • Porridge with chopped banana (add rice malt syrup for something sweet instead of honey)
  • Fresh Spelt or Gluten Free toast with cheese (cottage cheese is great), peanut butter (natural) or avocado (no more than 1/4 at a time with avocado due to sorbitol content)
  • Eggs - boiled eggs are great as they are easy to eat without needing toast
  • Banana Chia Smoothie (see recipe post)
  • Rice porridge with banana
  • Buckwheat pancakes with rice malt syrup and banana
  • Omlette with spinach, goats cheese and ham

  • Rice cake topped with goats cheese, avocado & sea salt
  • Natural yoghurt (no added sweeteners) with chopped banana or blueberries (approx 8 is tolerable for most people)
  • Choc Banana muffins (see recipe post)
  • Orange Almond Balls (see recipe post)
  • Dry roasted almonds
  • Banana (one per sitting)
  • Carrot/Celery sticks
  • 1 serve of 'safe' fruit. It is not necessary to avoid fruit altogether when you have fructose malabsorption, when a fruit is balanced with fructose and glucose, moderate amounts can be absorbed without symptoms. Fructose is generally only a problem when the fruit contains more fructose than glucose (i.e mango, apple, pear, watermelon, cherries) or too much fructose is eaten at once (for example 2-3 pieces of any fruit in one sitting). Some safe fruits include 1 medium banana or orange or a small slice of melon or pineapple. A small handful of grapes or berries (fit inside palm of your hand) are generally ok for most.

  • Baked potato with cheese, sour cream, chopped capsicum & corn (very small amount of corn only)
  • Fresh Spelt or Gluten Free bread with tuna or chicken, lettuce, cucumber, carrot, alfalfa, spinach, tomato (small amounts) boiled egg, cheese, cold roast meats or peanut butter (natural)
  • Roast Pumpkin Brown Rice Salad (see recipe post)
  • Sushi or Sashimi
  • Rice paper rolls with safe ingredients
  • Frittata - include ingredients such as zucchini, spinach, chicken, goats cheese, olives
  • Thai Chicken Burger (see recipe post)
  • Quiche with gluten free pastry and safe veges/chicken
  • Brown rice with Tuna and Yoghurt (This is a great very simple lunch for when you don't have much time - use the sun rice brown rice cups that heat in the microwave, mix through a can of tuna and a couple of spoonfuls of plain greek yoghurt and some lemon or lime juice to taste. Yum!)
  • Meat, fish, eggs or tofu 
  • With rice, gluten free pasta, rice noodles, potato or polenta
  • Mixed veges - most veges are safe in moderate portions but steer clear of mushrooms & cauliflower (high levels of mannitol), asparagus, artichokes & sugar snap peas (excess fructose) and garlic, onion, legumes/lentils, leek, shallots, chicory and spring onion (fructans) as they may cause symptoms

This list has been put together from a sample menu plan from Sue Shepherd @ Shepherd Works and some suggestions from us on what we eat. Please remember everyone is different, and what is tolerable for one person with fructose intolerance is not for another. 


  1. This is a helpful post. I've really been struggling with figuring out what to eat day to day. Can you tolerate brown rice? I've seen a lot of people say that they can't, so I was surprised to see it on your list.

  2. Ive emaile this to myself. After months of struggling. Im actually scurose and fructose intolerant. How? I ate a whole mango and oops. Ate mango because i needed something after a long ride. Along with sugar in caffiene bingo. Bloating. Awful to boot. This cuts down all the info i got lately. Lots to chise from compared tp a list a dietitian gave me and i couldnt eat anything because it was all fructose and sucrose abd dairy(lactose free. Check label. You may be allergic to galactose too)
    Thanks. Whats more ive got some of tjis already!!