Lifestyle | Food Features

No FODMAP Foods

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Did you know that there are NO FODMAP foods? We talk all the time about low or high FODMAP foods, but there are actually foods that have been lab tested and have shown no detectable FODMAPs! There are also foods, such as pure proteins and fats, that are no FODMAP by their very definition.

Note that the low FODMAP diet is not a no FODMAP diet, it is a lowered FODMAP diet, but we are aware that every now and then people are in a very sensitive and reactive time in their healing and no FODMAP foods might be helpful to know about.

sliced salmon close up

Proteins Contain No FODMAPs

First things first, let’s talk about which foods, by their very structure and makeup, contain no FODMAPs. Proteins and fats do not contain any FODMAPs. All FODMAPs are carbohydrates.

Pure proteins, (not steak with Bearnaise sauce), are no FODMAP. Here is a list of proteins you can eat that contain NO FODMAPs:

  • Beef – Steak, hamburger, beef ribs, short ribs, filet mignon, etc.
  • Lamb – Lamb chops, ground lamb, leg of lamb, cubed lamb for stew, etc.
  • Pork – Pork chops, ribs, ground pork, pork loin, some bacon, etc.
  • Poultry – Chicken, turkey, duck, goose, ground chicken & turkey, etc.
  • Fish – Salmon, cod, tuna, mackerel, bass, some canned tuna and sardines, etc.
  • Shellfish – Shrimp, clams, oysters, lobster, crab, mussels, etc.
  • Egg whitesolive oil pouring off of a spoon into a bowl

Fats Contain No FODMAPs

 Oils – all pure oils – are no FODMAP:

  • Avocado oil
  • Canola oil
  • Coconut oil – refined and unrefined
  • Olive oil
  • Peanut oil
  • Rice bran oil
  • Sesame oil
  • Sunflower oil
  • Vegetable
  • Walnut oil
  • Any pure oil

The predominant FODMAP in garlic and onions are fructans, which are not oil soluble, which is why we can make Garlic-Infused Oil (or Onion-Infused Oil) and have the result be free of FODMAPs.

butter on a knife

These fats below are also considered no FODMAP according to Monash University lab testing:

  • Butter
  • Duck fat
  • Margarine

Fats contain no carbohydrates, or a small enough amount, to be labeled as not containing FODMAPs, however, they might not be completely free of FODMAPs in certain quantities. Please read our article on How To Read A FDA Nutrition Facts Label. Always remember that FODMAPs are very connected to serving size and portions.

Lab Tested Foods With No FODMAPs

Monash University has lab tested more raw ingredients than anyone and they use a Red/Yellow/Green Light system to help the consumer understand FODMAP levels.

Green Light label = Low FODMAP, safe for Elimination Phase
Yellow Light label = Moderate FODMAP
Red Light label = High FODMAP

We believe that everyone following this diet should download the Monash University app and use it as a primary reference tool. (For prepared products, FODMAP Friendly has tested the most items; download their app, too).

NOTE that you HAVE to click through into each item in the apps – even if it shows a Red Light on the Monash app – because there might very well be a Green Light Low FODMAP serving size of that food. The diet is dependent on portion control and is not black and white.

For example, Almonds in the Monash app get a Red Light, but when you click through to view the complete entry, you will see that almonds have a Green Light low FODMAP serving of 10 nuts or 12 g. (The Red Light is, in our opinion, arbitrarily determined by what Monash calls “1 serve”, which at 20 nuts or 24 g is high in GOS (galacto-oligosaccharides). 10 whole almonds are a perfectly acceptable low FODMAP serving of nuts!

You might find this article helpful: High FODMAP Foods With Low FODMAP Serving Sizes.

What Does The Green Light Mean?

Within the Monash system, foods that have a Green Light serving size are low FODMAP. But what about no FODMAPs? Hidden within those Green Light item on the app are foods that actually had no FODMAPs detected during lab tests.

So, to reiterate, Green Light can mean that a food has a small enough amount of FODMAPs to be considered low FODMAP, or, it can mean that the food has No FODMAPs. You have to search through the app to find the latter, as they are not distinguished from one another or searchable in that way.

Here are lists of fruits, vegetables, grains and other foods that have been lab tested and contain no FODMAPs.

sliced dragon fruit on a wooden board

Fruit

  • Banana: only firm sugar type (also called Lady Finger bananas)
  • Breadfruit
  • Clementine oranges
  • Dragon fruit
  • Durian melon
  • Grapes: green, red & black
  • Guava, ripe
  • Mandarin oranges
  • Navel oranges (FYI: Monash recently announced that freshly squeezed orange juice contains no FODMAPs as well).
  • Papaya

papaya closeup

Vegetables

  • Arugula (Also called Rocket. For years Monash had reported that arugula contained NO FODMAPs in lab testing. During a recent smartphone app update, the statement changed to “only trace amounts”. They still recommend to “eat freely and according to appetite”).
  • Beetroot, pickled
  • Carrot
  • Choy sum
  • Cucumber
  • Endive leaves (also called curly endive or frisée)
  • Japanese pumpkin (kabocha)
  • Lettuce: butter & red leaf
Frisée, red leaf lettuce and butter lettuce - all contain NO FODMAPs!
Frisée, red leaf lettuce and butter lettuce – all contain NO FODMAPs!
  • Pattypan squash
  • Parsnip
  • Potatoes: red skinned, yellow-skinned, purple-skinned & baking potato
  • Red bell pepper
  • Red radish
  • Scallion tops, green parts only; also called spring onion by Monash
  • Tomato: common beefsteak

Miscellaneous

NO FODMAP Recipes

We have some No FODMAP recipes for you! Now, remember, the low FODMAP diet is NOT a NO FODMAP diet. It ends up being a “lowered” FODMAP diet by the time you complete your Challenge phase and enter into Integration. That said, we know that sometimes you might be in a very sensitive time of your healing journey, and so we have come up with no FODMAP recipes:

No FODMAP fruit salad in bowl on green napkin
Enjoy our No FODMAP fruit salad – quick to make with easy to find fruit!
No FODMAP Leafy Green Salad in wooden bowl
No FODMAP Leafy Green Salad in wooden bowl.

How Much No FODMAP Food Can I Eat?

We want to make it clear that we are not suggesting that you go out and gorge on anything, but in the case of, let’s say strawberries, as there have been no FODMAPs detected in the serving sizes lab-tested, you might be able to eat more of this fruit than others that have been shown to contain FODMAP content during lab testing.

The Monash app states that a serving size is 10 medium strawberries weighing in at 140 g, so this is a good amount to try for yourself to see how YOUR tolerance is, which is really what counts.

You might be wondering why Monash says a serving size of strawberries is 140 g if indeed they contain no FODMAPs? That is because Monash also overlays “Australian healthy eating guidelines” in their recommendations for portions.

You might also enjoy reading our article, What Is A Low FODMAP Serving Size?

Use The Monash University App

We find that every time we look at the app, we learn something new. We highly recommend that you spend some time diving deep into the app. You might learn something new and knowledge is power.

At FODMAP Everyday® we want all of you to thrive and part of that is knowing what you can and cannot eat so that you never feel deprived.

Foods with no FODMAP content are good to be aware of so that you can include them in your daily diet.

Additional Reading: Foods With A Trace of FODMAPs

 

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