My Gluten Free Lasagna Recipe (low FODMAP, dairy free) (2024)

FAQs

Is FODMAP gluten and dairy free? ›

FODMAPs are in foods, but they can be in medications, supplements, and probiotics, too. Yes, the very things you're taking to make the IBS go away may be making it worse. While the diet is mostly gluten-free, small amounts of gluten are allowed, so even some FODMAP friendly lists may contain foods you can't eat.

Pasta made with gluten-free types of flour, for example, may be a low-FODMAP choice. Gluten-free pasta made from rice, corn, quinoa, or chickpeas is generally low-FODMAP in moderate servings.

Barilla Gluten Free Pasta is low FODMAP by ingredient and tastes pretty good too. Make sure you avoid any gluten-free pastas made with soy flour or lupin flour while in the elimination phase.

For many of you, favorite foods are also high in gluten. These triggers include pizza, pasta, lasagna, and other wheat-rich foods. Facts: Eating gluten-rich foods (such as foods that contain wheat, barley, or rye) can trigger IBS symptoms.

It has become known as the “anti-inflammatory diet” in some circles because a common cause for going both gluten and dairy free is digestive inflammation or discomfort. This can seem like the ultimate double-whammy of diet plans, but never fear!

In general, hard cheeses are Low FODMAP, while other dairy products made from cow's milk (ice cream, cream cheese, yogurt, sour cream etc.) are high FODMAP, unless you find specific substitutes like FODMAP yogurt.

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

Mozzarella is low FODMAP in normal serving sizes. If purchasing cheese, the cheese is likely Low FODMAP if the Total Carbohydrates per serving listed on the label is less than 1 gram. Find low FODMAP food faster with the Fig app!

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

You can have salt, jams made from low-FODMAP fruits, mayonnaise, and mustard. Soy sauce, hot sauce (no garlic), tamari, and vinegar are also okay. Sweeteners that are okay include sugar (sucrose), powdered (confectioner's) sugar, brown sugar, glucose, and maple syrup.

What mayo is best for low FODMAP? ›

Common tomato - these are often found all year round and are a staple ingredient in many households. Half a small tomato (65g) is considered low FODMAP, but once you hit over 75g, they do become moderate to high FODMAP.

Anything high in fat content like fatty meats, cold cuts, fried foods or foods cooked heavily in oil. Dairy, especially cheese can cause trouble for many people with IBS. Beverages in general pose a problem due to carbonation, sugar content or caffeine. Alcohol is also a common trigger and should be avoided or limited.

Fresh tomatoes are in the low FODMAP category, so can be eaten freely and according to appetite. However, just before you go and throw plain crushed canned tomatoes into your low FODMAP pasta dish, beware that canned tomatoes have higher levels of fructose compared to fresh tomatoes.

While they are both present in many of the same foods, it's important to note that gluten is NOT a FODMAP.

FODMAPs are types of carbohydrates found in certain foods, including wheat and beans. Studies have shown strong links between FODMAPs and digestive symptoms like gas, bloating, stomach pain, diarrhea, and constipation.

Overall, the low FODMAP diet is not a gluten free diet. However, the low FODMAP diet does remove most of the major sources of gluten such as wheat, rye, and barley. When these foods are removed, so are some of the major sources of oligosaccharides.

Some people find that avoiding specific triggers like dairy, fried food, and gluten helps reduce irritable bowel syndrome (IBS) symptoms. People with irritable bowel syndrome (IBS) may notice that certain foods trigger uncomfortable digestive symptoms.