Low FODMAP Serving Sizes for Basic Kitchen Staples

When it comes to the low FODMAP diet, one size definitely doesn't fit all. Not only does this diet consider what you eat, but how much of each food you can have too. By sticking to these Monash University-recommended low FODMAP serving sizes, you’ll be doing your digestive system a big favor and making sure those icky IBS symptoms stay at bay.

In Our Case, Size Matters- Here’s Why!

Just like carbohydrates or fats, for example, FODMAPs found in foods are on a spectrum. While some kitchen staples, like garlic and onions, contain lots of them, others only have a small-to-medium amount. In other words, while certain foods are strictly high FODMAP and a total no-no, others are okay to eat in limited quantities. 

Let’s take a look at what that means when it comes to your fave kitchen staples!

Low FODMAP Bread Serving Sizes

While the connection between gluten-free foods and the FODMAP diet is super strong, rest assured that we won’t make you give bread up all-together. You can still enjoy a slice of toast in the morning or a low FODMAP sandwich for lunch, as long as you follow these serving sizes:

• White wheat bread: 1 slice or 35 grams
• White wheat sourdough: 2 slices or 109 grams
• Whole wheat sourdough: 2 slices or 97 grams
• Gluten-free white bread: 2 slices or 62 grams
• Gluten-free multigrain bread: 1 slice or 32 grams

Low FODMAP Serving Sizes for Dairy Products

Contrary to popular belief, lactose and dairy are not one and the same (a controversial topic that we covered in our most popular blog post a little while ago). Unless you’re totally lactose intolerant, some sneaky cheese and other dairy products can slip their way into your diet, within a certain serving size, that is.

• Low FODMAP Cheeses: Up to 40 grams
• Lactose free milk: 250 ml (1 cup)
• Lactose free yogurt: 125 grams
• Whipped cream: 60 grams 
• Sour cream: 100 grams

Low FODMAP Serving Sizes for High FODMAP Fruits and Vegetables 

According to the Monash University app, quite a few of our favorite fruits and veggies are considered a no-go on the low FODMAP diet. The secret loophole for some, however, is to limit serving sizes based on their recommendations.

• Bananas: 35 grams
• Apples: 20-15 grams (depending on the variety)
• Blueberries: 40 grams
• Sweet corn: 38 grams (½ cob) 
• Avocados: 30 grams
• Snow peas: 16 grams

It can be a little tricky to keep up with serving sizes at times, which is why we highly recommend the Monash University low FODMAP diet app (that we in no way endorse). As the inventors of the diet, they have the final say on serving sizes for your favorite foods, plus it’s all available at your fingertips 24/7. 

If you’re looking for foods that are totally safe to eat, and the recipes to go with them, check out our low FODMAP food list.