5 surprisingly confusing FODMAP foods (& how to eat them)

If you are following a low FODMAP diet to manage your IBS, you may be confused! My clients say it’s really hard to know whether some foods are high, medium or low FODMAP. The FODMAP content can vary depending on portion size, preparation method, and even how ripe they are, which makes it very confusing!

This can all make it a minefield to know what is truly low FODMAP and what is not. My clients often get fed up with tracking between different websites which all say conflicting things!

Here, I break down a few confusing FODMAP foods, which will leave you more confident about what to eat on the low FODMAP restriction phase.

1. Chickpeas and lentils

Chickpeas and lentils are some of the most confusing FODMAP foods because their FODMAP content can depend on how they are prepared.

Tinned chickpeas are lower in FODMAPs than dried chickpeas because some of the fodmap GOS leaches into the liquid during storage. If you drain and rinse your tinned chickpeas before eating them, they are considered low FODMAP at a serving of 42g (around 4 tablespoons). 

However, dried chickpeas are only low FODMAP up to 29g. 

Lentils follow a similar pattern. Tinned lentils are lower in FODMAPs than dried lentils because fodmaps dissolve into the liquid in the can. 

Tinned green / brown lentils are ok for those on the low FODMAP diet up to 65g. Red lentils become moderate for GOS at 46g. 

Basically you can have small amounts of pulses like lentils and other beans. But if you eat more than around 2-3 tablespoons per sitting you might find yourself more gassy. You can read more about the impact of GOS here.

2. Broccoli

Broccoli is another confusing FODMAP food because different parts of the vegetable contain different levels of FODMAP.

The florets are low in FODMAPs at a normal serving of around 80g. (That’s what’s considered one portion of fruit and veg for your 5 a day). This makes them safe for many people on the restriction phase of the diet.

However, the stalks are much higher in FODMAPs, meaning they should be limited. You don’t need to waste them completely, you can still have around 42g of stalks per meals. Remember although these weights are very specific a your digestion may be fine with a little bit more, so don’t stress too much about getting them so specific. 

Roasting or steaming broccoli is a great way to enhance flavour while keeping your meal IBS-friendly.

3. Celery

Celery is often considered a healthy, low-calorie snack. And can you remember that wellness craze for drinking celery juice??

It contains mannitol, a type of polyol that is high FODMAP. Even in small amounts, celery can trigger symptoms for those who are sensitive to mannitol. The problem is that celery is often used in soups, stews, and salads, so it can be easy to consume without realising it.

If you need a crunch in your salad, try replacing celery with cucumber or bell peppers, both of which are low FODMAP. If you are making soup, consider using chives or the green part of spring onions instead of celery to keep your meal low in FODMAPs.

4. Butternut Squash

Butternut squash delicious roasted or in soups, one of my favourites. It contains varying amounts of FODMAP depending on portion size. A small serving (around 63g) is low FODMAP, but larger portions quickly become high in fodmaps due to a high fructan and fructose content.

If you enjoy butternut squash, consider pairing it with other low FODMAP vegetables like carrots or parsnips. Roasting it in small amounts can add flavour to a meal while keeping FODMAP intake low.

5. Oats

Oats are a popular breakfast option and I often recommend porridge to my clients as a great way to start the day.

The oat FODMAP content for GOS and Fructan depends on how they are processed. Rolled oats and jumbo are generally low FODMAP at a serving size of 60g, but some people with IBS find that larger portions cause IBS symptoms.

Instant oats are more processed and may contain added ingredients that increase their FODMAP content. To ensure you are choosing a low FODMAP option, look for plain rolled oats and keep an eye on portion size.

Making sense of confusing FODMAP foods

Working out the FODMAP diet is challenging on your own. I hope this helps you understanding which foods are confusing and why can help you make better choices.

Many foods that are high FODMAP in large amounts are actually low FODMAP in small portions, meaning you do not always have to eliminate them completely.

I often recommend my clients continue to eat small portions of higher FODMAP foods. You could try a few tablespoons of lentils, or a few cherry tomatoes, or a handful of almonds. This will keep up your diet diversity and help improve your gut health. 

The key is to pay attention to portion sizes, preparation methods, and individual tolerance levels. Keeping a food diary can help you identify patterns and work out what is triggering your symptoms.

Final Thoughts

The low FODMAP diet is a useful tool for managing IBS, but some foods can be tricky to classify. 

If you need help navigating the diet, working with a nutritional therapist who specialises in IBS can make the process much easier. By learning how to use the low FODMAP diet to identify triggers, but then get off the diet again you can start to expand your range of safe foods. 

Next steps

If you want help figuring out your IBS triggers, start your Gut Reset with me over 3 months to find a diet that works for you. Just set up a free call to discuss what you need some help with. Email info@goodnessme-nutrition.com