Living on the FODMAP diet

The FODMAP diet is a diet which can reduce the symptoms of Irritable Bowel Syndrome (IBS). FODMAP stands for:

Oligosaccharides (eg. Fructans and Galacto-oligosaccharides (GOS) – eg in Artichokes (Globe), Artichokes(Jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Spring Onion (white part), Shallots, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin, Fructo-oligosaccharides. and GOS found in Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas)
Disaccharides (eg. Lactose – eg in Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone))
Monosaccharides (eg. excess Fructose – eg in Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup)
Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt – eg in Apples, Apricots, Avocado, Cherries, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953).


Living on this diet has been a challenge for the last 4 months. This is a diet which should only be undertaken under the supervision of a dietitian.

I did not need to lose weight so I needed to make sure I was getting enough food, and because of a family history of osteoporosis, I needed to be careful I got enough calcium too. Meal ideas on lots of websites were just not enough to sustain.

Here are a few meal ideas:

Shepherd’s pie – use a little gluten free soy sauce instead of the Worcester sauce, and grate parsnip and carrots into the mixture instead of using onion.

Spaghetti bolognese – prick and cook a whole aubergine in the microwave for about 12 minutes, then cut up (including the skin) and add this to cooked mince with tomatoes, grated carrot and courgette, lots of herbs and black pepper (and some red wine if you want).

Polenta pizza. I found it best to cook the base first. This meal is very time consuming!

Aubergine curry – prick and cook a whole aubergine in the microwave for 12 minutes. In a glug of oil fry spices (garam masala, mustard seed, cumin seed, coriander seed, ground ginger – lots of whatever you have), add the cooked aubergine, a tin of chopped tomatoes (and some frozen spinach if you like). Cook for about 20 minutes making sure it doesn’t dry out.

Egg fried rice – cook a packet of microwave rice or regular rice. Meanwhile, put 2 eggs in a pan with a little oil. Cook for a minute or so and then break up. Add a handful of peas or some pak choi or courgette and cook for another minute or so. Add the rice and heat through. You can fry cinnamon, ginger, chilli before you put the eggs in and add soy sauce at the end for extra flavour.

If you have any other meal ideas which don’t cost the earth. Let me know!



Published by Aliya Porter

An experienced Registered Nutritionist helping you to live healthily without breaking the bank or chaining you to the kitchen.

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