
23 Aug How to Eat a Low FODMAP Diet
ELIMINATION PHASE
To trial the low FODMAP diet, all high-FODMAP foods need to be eliminated or ‘Rested’ from the diet for at least two weeks, until there has been a significant reduction in symptoms.
Relevant symptoms should be monitored and recorded using my Food & Symptom Diary on a daily basis.
Read What are FODMAPS to get a detailed list of foods in each FODMAP category that should be avoided. Where quantities are given, these foods should be avoided only above the given dose. Many alternative foods can be consumed while following a low FODMAP diet, which I have listed below.
Foods That Can be Consumed on a Low FODMAP Diet.
Fruit
Banana, blueberries, grapefruit, grapes, honeydew melon, kiwifruit, lemons, limes, mandarins, oranges, passionfruit, paw paw, pineapple, raspberries, rock melon, tomatoes.
Vegetables
Alfalfa, bamboo shoots, bean sprouts, bok choy, carrot, cabbage (common), capsicum, choko, choy sum, eggplant, green beans, lettuce, chives, parsnip, potato, pumpkin, radish, silver beet, spring onion (green only), squash, zucchini.
Cereals
Gluten-free products, spelt, corn, oats, polenta, quinoa, rice (note: gluten is not a FODMAP but commonly occurs with fructans).
Nuts
(<1 handful daily) macadamias, peanuts, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts.
Dairy/Dairy alternatives
Milk and cheeses: lactose-free cows’ milk, rice milk, almond milk (inulin free), most cheeses (e.g. brie, camembert, cheddar, fetta). Other dairy products: butter, yoghurt (lactose-free coconut), dairy free gelati, sorbet.
Sweeteners
Sugar (sucrose), glucose, maple syrup, golden syrup, stevia, sucralose.
Meats
Beef, lamb, kangaroo, poultry, eggs, tofu, tempeh (up to 160 g per day).

FIONA STOCK | THE CHILDREN’S NATUROPATH | MELBOURNE NATUROPATH
MAKE A NATURAL THERAPIES APPOINTMENT TODAY
To make an appointment with Fiona Stock, naturopath in Melbourne, Contact hello@thechildrensnaturopath.com. I’m here to assist you and your child on your journey to better children’s health.

Online Learning – Building Healthier Kids
Would you like a consultation with me at a fraction of the cost? My online learning classes are jam packed with more advice than I provide in a face-to-face appointment. It’s evidence-based naturopathic wisdom coupled with the latest scientific research on kids health I’ve successfully shared with clients over my 20+ year career.
I’ve also included cheatsheets, checklists, nourishing recipes and 25 page book of class notes.
You will learn:
- ✅ Understand the cause if common childhood conditions (eczema, poor immunity, food allergies, food intolerances, poor focus & concentration, ADHD, behavioural problems).
- ✅. Supporting immune function to help support allergic conditions.
- ✅. Support optimal brain function.
- ✅. Healthy Eating Plan – including portion size for each age-group.
- ✅. Natural medicine recommendations,
- ✅. Plus much more…
Fiona Stock is a Naturopath Melbourne depends on. Fiona focusses on natural therapies for children’s health.

Sorry, the comment form is closed at this time.