When following a low FODMAP diet, it is important to choose foods that are naturally low in FODMAPs and also do not contain gluten. FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols – these are short-chain carbohydrates that some people have difficulty digesting. A low FODMAP diet has been shown to help manage digestive symptoms like gas, bloating, abdominal pain and constipation in people with irritable bowel syndrome (IBS). Gluten is a protein found in wheat, barley and rye that should be avoided by those with celiac disease or non-celiac gluten sensitivity.
Many healthy and delicious foods fit into a low FODMAP, gluten-free diet. Being aware of FODMAP content and reading ingredient labels can help identify suitable options. Here are some common low FODMAP, gluten-free foods:
Fruits and Vegetables
The following fruits and vegetables tend to be low in FODMAPs and do not contain gluten:
- Bananas
- Blueberries
- Oranges
- Strawberries
- Grapes
- Melons (cantaloupe, honeydew)
- Pineapple
- Kiwi
- Tomatoes
- Carrots
- Green beans
- Peppers
- Bok choy
- Spinach
- Lettuce
- Cucumbers
- Zucchini
- Radishes
- Parsley
- Ginger
Fruit and vegetables are an important part of an overall healthy diet. Choosing gluten-free varieties that are low in FODMAPs can allow those sensitive to FODMAPs or gluten to still enjoy their benefits.
Grains and Starches
Grains and starchy foods that are naturally gluten-free and low in FODMAPs include:
- Rice (white, brown, wild)
- Quinoa
- Oats
- Corn
- Buckwheat
- Millet
- Sorghum
- Tapioca
- Arrowroot
- Rice noodles
- Polenta/grits
- Popcorn
When choosing grains, be sure to read ingredient labels and look for those that are certified gluten-free, as cross-contamination is possible. Stick to recommended serving sizes for low FODMAP options.
Proteins
Good protein choices include:
- Meats like beef, lamb, chicken, pork (max 3 ounces per serving)
- Fish and seafood
- Eggs
- Tofu
- Tempeh
- Nuts like almonds, peanuts, walnuts, pine nuts (1/4 cup per serving)
- Seeds like pumpkin, sunflower, chia
As with grains, check labels on processed meats and meat alternatives to ensure gluten-free status. Limit high-FODMAP beans and legumes.
Dairy
Low-FODMAP, lactose-free dairy options include:
- Lactose-free milk
- Almond milk
- Coconut milk
- Rice milk
- Hard cheeses like cheddar, Swiss, Parmesan
- Lactose-free yogurt
- Butter/ghee
Aged, hard cheeses and lactose-free dairy tend to be easier to digest due to lower lactose content. Always choose gluten-free varieties.
Fats and Oils
Healthy fats that are naturally gluten-free and low in FODMAPs:
- Olive oil
- Avocado oil
- Coconut oil
- Flaxseed oil
- Walnut oil
- Sesame oil
- Butter/ghee
Use these gluten and FODMAP-friendly fats for cooking, dressings and marinades. Limit high-FODMAP coconut products like milk, flour and cream.
Herbs, Spices and Condiments
Herbs, spices and condiments that add flavor without FODMAPs or gluten:
- All fresh/dried herbs like basil, oregano, cilantro
- Spices like cinnamon, turmeric, thyme
- Garlic-infused oil
- Salt
- Black pepper
- Vinegars (balsamic, rice wine, red wine, white wine)
- Mustards
- Olives
- Soy sauce
- Fish sauce
Use these flavor-boosting ingredients liberally in cooking and at the table. Check flavor extracts and spice blends for gluten-containing ingredients.
Beverages
Safe beverage options include:
- Water
- Green, black, white tea
- Coffee
- Herbal tea
- Vodka
- Gin
- Whiskey
- Wine
Avoid high-FODMAP fruit juices. Gluten-free alcohol like wine, spirits and gluten-removed beer can be enjoyed in moderation.
Desserts
Those with a sweet tooth can satisfy cravings with low-FODMAP, gluten-free treats like:
- Dark chocolate
- Sorbet
- Gelato
- Rice pudding
- Coconut-based desserts (in limited amounts)
- Berry crumbles
- Made without wheat, barley or rye
Many traditional desserts can be modified to be gluten-free and low-FODMAP. Get creative with ingredients like gluten-free oats, nut flours, lactose-free dairy and permitted sweeteners.
Snacks
Satisfying, gluten and FODMAP-friendly snacks:
- Popcorn
- Rice cakes
- Nuts/seeds
- Nut/seed butters
- Dark chocolate
- Corn tortilla chips
- Carrots/celery with hummus
- Cucumber slices
- Hard cheese
- Olives
- Sliced turkey/ham lunchmeat
- Gluten-free pretzels
Pair snacks with suitable dips and dressings to maximize nutrition. Measure snacks to 1/4 cup nuts/seeds and follow individual FODMAP stacking limits.
Meal Ideas
Here are some meal ideas that bring low FODMAP and gluten-free foods together:
Breakfast
- Gluten-free oats with lactose-free milk, blueberries, chia seeds
- Scrambled eggs with spinach, rice toast
- Yogurt parfait with lactose-free yogurt, strawberries, walnuts
- Avocado toast on gluten-free bread
- Quinoa breakfast bowl with banana, cinnamon
Lunch
- Turkey sandwich with gluten-free bread, avocado, lettuce, tomato
- Tuna salad with rice crackers, grapes
- Chicken salad with mixed greens, bell peppers, carrots, olive oil dressing
- Zucchini noodles with shrimp, olive oil, garlic, parsley
- Quesadilla with corn tortilla, bell peppers, cheese
Dinner
- Chicken stir-fry with rice noodles, carrots, bok choy
- Gluten-free pasta with shrimp, olive oil, garlic
- Tacos with corn tortillas, beef, lettuce, tomato, cheese
- Baked salmon with rice, roasted asparagus
- Burger on gluten-free bun with fries cooked in avocado oil
Snacks
- Rice cakes with peanut butter
- Popcorn sprinkled with nutritional yeast
- Sliced cucumbers and carrots with hummus
- Apple sliced with nut butter
- Hard-boiled egg
- Lactose-free yogurt with blueberries
- Rice crackers with cheese
- Turkey roll-ups
- Nuts mixed with dried cranberries
Get creative and mix and match suitable ingredients to build delicious and satisfying low FODMAP, gluten-free meals.
Tips for Following This Diet
Here are some helpful tips for sticking to a low FODMAP, gluten-free diet:
- Read labels carefully – check ingredients lists for gluten-containing grains and high FODMAP foods
- Look for GF certification – choose foods that are certified gluten-free to avoid cross-contamination
- Limit processed foods – stick to naturally gluten-free whole foods as much as possible
- Cook at home – prepare meals yourself to control ingredients
- Bring snacks – pack suitable snacks when traveling or eating out
- Communicate with friends/family – explain your dietary needs to those cooking for you
- Introduce new foods slowly – test individual tolerance to find personal triggers
- Work with a dietitian – get personalized advice to meet nutrition needs
With planning and patience, following a low FODMAP and gluten-free diet can be manageable and beneficial for those with sensitivities. Focus on all the delicious foods you can eat while being vigilant about your personal intolerances.
Potential Challenges
Here are some potential challenges when adhering to a low FODMAP, gluten-free diet:
- Social situations – dietary restrictions can make dining out and social gatherings tricky
- Cross-contamination – shared kitchens/cookware increase gluten contamination risk
- Identifying triggers – pinpointing personal intolerances takes trial and error
- Extra cost – gluten-free specialty products are more expensive
- Restrictive – having to avoid many foods can feel limiting
- Nutrient deficiencies – potential for deficiencies in fiber, B vitamins, iron, calcium and others
- Stress – constantly checking labels and asking questions can be tiring
Working with a dietitian, planning ahead and communicating with loved ones can help overcome these challenges. Remaining flexible and focusing on all the allowed foods makes the diet more sustainable.
Should Everyone Follow This Diet?
This diet is specially tailored for those with:
- Irritable bowel syndrome (IBS)
- Small intestinal bacterial overgrowth (SIBO)
- Non-celiac gluten sensitivity
- Celiac disease
- Inflammatory bowel disease (IBD)
Individuals with these conditions may benefit from avoiding FODMAPs and/or gluten to manage gastrointestinal symptoms. Others often find this diet too restrictive and unnecessary.
That being said, many people without digestive issues follow a gluten-free or low FODMAP diet. Some find it improves energy, digestion, brain fog or joint pain. However, dramatic dietary changes should only be made if medically warranted.
Anyone considering this diet should first get tested for celiac disease. Work with a dietitian to ensure nutritional adequacy. Avoid unnecessary food restrictions that negatively impact quality of life.
Bottom Line
Following a low FODMAP, gluten-free diet requires diligence but provides relief of digestive symptoms for those unable to tolerate FODMAPs and/or gluten. Many nutritious foods can still be enjoyed. Working with a health professional ensures adequate nutrition and individualized guidance. Dietary changes should only be made judiciously and with proper medical diagnosis.
