Guide for the Best 10 Low FODMAP Substitutions
If you suffer from irritable bowel syndrome, you may not know where to start with your diet. One of the best places to start is by swapping out high FODMAP foods for low FODMAP options. FODMAPs are carbohydrates that ferment in the gut and cause uncomfortable symptoms for people with irritable bowel syndrome or IBS. The low FODMAP diet helps you to identify which foods are causing your digestive symptoms. So start with this Guide for the Best 10 Low FODMAP Substitutions to feel better now.
Navigating the Low FODMAP Journey: Finding the Best Substitutes
Managing IBS can feel like a full-time job, especially when it comes to figuring out what foods you can safely eat. FODMAPs—short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are specific types of carbohydrates that can trigger digestive symptoms. Foods like garlic, onions, wheat bread, and apples are common culprits, making it tricky to create delicious and gut-friendly meals.
The good news? You don’t have to give up flavor or variety. You can still enjoy many of your favorite dishes without discomfort by choosing the right low FODMAP substitutes. Whether you’re just starting with the low FODMAP diet or looking for fresh ideas, this guide will help you swap out common high FODMAP foods with alternatives that are kind to your digestive system.
Ready to make your low FODMAP journey easier? Let’s get into the top 10 low FODMAP substitutions that will transform your meals and snacks.
1. Garlic Substitute: Garlic-Infused Oil
Garlic is high in fructans, a common IBS trigger, which includes garlic cloves, garlic powder, and garlic salt. As you can imagine, garlic is a common ingredient because of its aromatic flavor. So, how do you substitute garlic on a low FODMAP diet?
You can use garlic-infused oil instead of fresh garlic, garlic powder, or garlic salt. Garlic-infused olive oil has the flavor of garlic without the fructans. It is a fantastic way to enjoy the rich taste of garlic without the high FODMAP content. Since FODMAPs are water-soluble but not fat-soluble, you can safely infuse the garlic flavor into oil without triggering symptoms.
I love to drizzle garlic-infused oil over roasted vegetables, stir it into pasta sauces, use it in homemade salad dressings, or use it as a base for sautéing meat and vegetables. Just be sure not to include garlic pieces in your dishes, as they contain the FODMAPs you want to avoid. Keep a bottle of this flavorful oil on hand for quick, IBS-friendly meal enhancements.
2. Onion Substitute: Green Onion Tops or Asafoetida
Another aromatic high in fructans is onions. Similar to garlic, onions are a common trigger of IBS symptoms. Fresh onions, onion powder, and onion salt are all high in fructans. However, green onion tops are among the best ways to add an oniony flavor.
According to Monash University, green onions, also known as spring onions or scallions, are low in FODMAPs, up to ¾ cup per meal. But this only includes the green top, as the white part is higher in FODMAPs.
Asafoetida, or hing, is another way to add an onion flavor to foods. It is made from the sap of ferula plants and is used in Indian cuisine. When cooked, it has a taste similar to leeks or garlic.
My favorite way to use green onions is to chop the green tops and sprinkle them over salads, soups, tacos, or stir-fries. You can use them as a flavorful garnish or mix them into dips and savory baked goods. Green onion tops are a versatile and gut-friendly way to enhance your meals without sacrificing taste.
Add a pinch of asafoetida to hot oil or butter at the beginning of cooking to allow the flavor to bloom. It works well in soups, stews, curries, and stir-fries. Since asafoetida has a strong taste, a little goes a long way—use sparingly to avoid overpowering your dish. Look for gluten-free versions, as some brands mix it with wheat flour.
3. Wheat Bread Substitute: Gluten-Free or Sourdough Bread
Wheat bread is a common high FODMAP food because it contains fructans, like onions and garlic. Fortunately, there are delicious low FODMAP alternatives.
Look for certified gluten-free bread made with rice, quinoa, or potato flour, which are typically FODMAP-friendly. One of my favorite gluten-free bread companies is Schӓr, which is certified low FODMAP by Monash University. Canyon Bakehouse also makes gluten-free, low FODMAP breads.
Another excellent choice is traditionally prepared sourdough bread made from wheat or spelt, as fermentation reduces FODMAP content. Be sure to check ingredient labels carefully, as not all gluten-free or sourdough breads are low FODMAP.
Some of my favorite ways to enjoy these alternatives are toasted for breakfast with peanut butter, a turkey sandwich at lunch, or as a side to my favorite soups and salads.
4. Pasta Substitute: Gluten-Free Pasta or Zucchini Noodles
Regular wheat pasta is high in fructans and can cause digestive discomfort, but there are delicious substitutions that you will love just as much.
For example, gluten-free pasta made from rice, corn, chickpea, or quinoa is an excellent substitute and easy to find in grocery stores. Be sure to look for products certified low FODMAP or check the ingredient lists.
Another tasty and healthy option is zucchini noodles or zoodles. Zoodles are perfect for a low carb meal and go well with low FODMAP pasta sauce. You can make your own zucchini noodles with a spiralizer or a julienne peeler. You can also buy them at grocery stores in the frozen or produce section. Just make sure to weigh the zucchini since a low FODMAP serving is 67 grams or 2.36 ounces raw, according to the Monash University Low FODMAP app.
5. Apple Substitute: Oranges, Pineapple, or Berries
Apples are a popular fruit, but they can be troublesome for some people with IBS due to the high sorbitol and fructose content. One-eighth of a medium apple is low in FODMAPs (0.71 ounces). But if you want to enjoy a larger portion of fruit, I have some better options for you.
One medium navel orange is low in FODMAPs, and one medium mandarin orange is low. Pineapple is another tasty, refreshing low FODMAP fruit, with a safe serving size of 1 cup per meal.
If you love berries, you will be happy to know that up to 5 strawberries, one cup of blueberries, and ⅓ cup of raspberries are also IBS-friendly. Read this post about the Best Low FODMAP Fruits for more fruity apple substitutions.
6. Bean Substitute: Canned Lentils or Chickpeas (Rinsed)
Beans and legumes are delicious and nutritious, packed with fiber and protein, but many are high in FODMAPs. Canned lentils and chickpeas are excellent low FODMAP options when prepared properly. The canning process helps to reduce the FODMAP content by leaching some fermentable carbohydrates into the liquid. So drain and rinse these canned legumes thoroughly before eating.
Keep your portions controlled to prevent symptoms as well. Limit your portion to ¼ cup per meal for canned lentils and chickpeas. Larger portions contain galacto-oligosaccharides or GOS, which are common triggers for people with IBS.
Use canned chickpeas or lentils in soups, salads, or dips. For more information, read my post on the Best Low FODMAP Beans!
7. Dairy Milk Substitute: Lactose-Free or Plant-Based Milk
Traditional dairy or cow’s milk contains lactose, a common trigger for IBS symptoms because of its high FODMAP content. Lactose is a disaccharide that requires the enzyme lactase to break it down during digestion. When someone doesn’t produce enough lactase, they have lactose intolerance and can have symptoms such as bloating, gas, or diarrhea.
Fortunately, there are some low FODMAP milk alternatives you can enjoy.
- Lactose-free cow’s milk is an excellent option since the lactose has been broken down.
- For plant-based options, choose almond milk, coconut milk, macadamia milk, rice milk, or quinoa milk.
- Oat milk is low FODMAP in smaller portions, up to ½ cup in the United Kingdom and six tablespoons in other countries outside the UK.
Some tips to keep in mind
- Check labels, as some brands may contain high FODMAP additives such as inulin, agave, or honey.
- Use these substitutes in smoothies, coffee, or recipes to keep your meals creamy and comforting without upsetting your stomach. Try my recipe for Creamy, Dairy-Free Potato Soup!
8. Yogurt Substitute: Lactose-Free or Coconut Yogurt
Yogurt made from regular dairy milk is high in the FODMAP lactose, but there are delicious alternatives that are easier on the gut. One option is lactose-free yogurt, made from cow’s milk, in which the lactose has already been broken down. This is a creamy, tangy option rice in probiotics.
For a dairy-free alternative, try coconut yogurt made from coconut milk! Ensure it’s free from high FODMAP ingredients like inulin or chicory root.
Enjoy these low FODMAP yogurts with fresh berries, flaxseeds, chia seeds, or a sprinkle of my low FODMAP granola for a satisfying, IBS-friendly snack or breakfast!
9. Honey Substitute: Maple Syrup or Rice Malt Syrup
Honey is a common sweetener that is high in FODMAP fructose. Here are flavorful alternatives that are easier to digest. For example, maple syrup is a delicious, natural sweetener rich in complex flavor that works well in baking and drizzled over oatmeal or pancakes.
Rice malt syrup is another low FODMAP sweetener made from fermented rice and offers a mild sweetness.
10. Low FODMAP Snacks Substitute
Finding convenient snacks when following a low FODMAP diet can be challenging since many packaged snacks can contain honey, wheat, high-fructose corn syrup, or inulin. Fortunately, there are plenty of gut-friendly snack alternatives.
Look for certified low FODMAP snack bars from brands like GoMacro and Fody. Some homemade options include rice cakes with peanut butter, popcorn, lactose-free yogurt, or a handful of macadamia nuts.
Prepare your snacks in advance to help you stay on track and avoid symptoms when hunger hits. And use my Guide to the Best Low FODMAP Snacks!
Conclusion
Transitioning to a low FODMAP diet doesn’t mean giving up your favorite flavors or meals. By choosing the right substitutions for high FODMAP foods, you can enjoy a variety of delicious, satisfying, and IBS-friendly options. Whether swapping garlic for garlic-infused oil, traditional bread for gluten-free alternatives, or honey for maple syrup, these changes can make a big difference in managing your symptoms without sacrificing taste.
If you’re ready to take control of your IBS symptoms and learn even more actionable tips, check out my IBS Quick Start Guide. This guide is packed with practical advice, recipes, and strategies to help you feel better and reclaim your life. Don’t wait—start making your low FODMAP journey a success today!
