Recipes & Rituals — fodmap foods

The Low FODMAP diet is significantly easier to follow when you know exactly what to buy on your weekly shop. This guide covers the key categories in UK supermarkets — what is safe, what to avoid and the most common hidden traps.Grains and BreadBuy: Plain rolled oats, white rice, brown rice, gluten-free pasta, rice cakes, plain popcorn, sourdough (in limited amounts — fermentation reduces fructan content), gluten-free bread.Avoid: Regular wheat bread and pasta, rye bread, barley-containing cereals, most crackers (contain wheat or onion powder).ProteinBuy: Eggs, plain chicken, turkey, fish, firm tofu, tempeh, plain canned tuna, plain canned salmon.Avoid: Marinated meats...

The Low FODMAP diet is the most evidence-based dietary intervention for IBS, with clinical studies showing symptom improvement in up to 86% of patients. But starting it can feel overwhelming. This guide covers everything you need to know to begin confidently.What Are FODMAPs?FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, gut bacteria ferment them — producing gas, drawing in water and triggering the bloating, cramping, urgency and pain that define IBS.The Three PhasesPhase 1 — Elimination (2-6 weeks): Remove all high...