A low FODMAP Mediterranean-style diet

A low FODMAP Mediterranean-style diet

Dr Jane Varney - Research Dietitian, 25 June 2016

Have you heard about the health benefits of a Mediterranean style diet? This dietary pattern has its origins in Crete, Greece and is credited with reducing morbidity and mortality from a range of chronic diseases. The diet encourages consumption of plant based foods, including fruits, vegetables, olive oil, legumes, nuts, seeds, and wholegrains. Fish intake is encouraged, while smaller quantities of lean meat are advised. Wine can be consumed in moderation (with meals), while high sugar foods should be limited to special occasions only. Sounds pretty good, right? 
So how can you adapt a Mediterranean style diet to your low FODMAP dietary needs? Here are some tips to get you started:

1. Use olive oil as your main fat (60 ml/day)

2. Include low FODMAP vegetables with every meal (400g/day)

3. Eat 2 legume meals per week, using canned chickpeas (1/4 cup is a green serve) and canned lentils (1/2 cup is a green serve)

4. Include at least 2 serves of fish per week (include oily fish such as salmon, tuna and sardines)

5. Eat small portions of red meat (2 or fewer serves per week)

6. Eat fresh, low FODMAP fruit daily. Eat low FODMAP dried fruit (cranberries) and nuts (pecans, peanuts, pinenuts) as snacks or desserts

7. Eat 200g yoghurt per day and cheese in moderation (choose low lactose varieties if lactose intolerant)

8. Include low FODMAP, wholegrain breads and cereals with meals, for example, brown rice, buckwheat kernals, oats, oat bran, porridge, quinoa flakes, rice bran, spelt sourdough bread, wheat and fruit free muesli, spelt flakes and oat bran

9. Include small quantities of wine with meals, but limit intake to less than 100ml per day

10. Include high sugar foods on special occasions only

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