What are low FODMAP fermented foods? Includes 23 recipes

You may be wondering if low FODMAP fermented foods are available. Look no further; this blog has you covered! 

Fermented foods have become more popular over the past few years, and this blog will delve into specific low FODMAP options and recipes.

This blog includes an explanation about specific types of common fermented foods you may come across and how to include them in your low FODMAP diet. 

WHAT ARE FERMENTED FOODS? 

Fermented foods have, as the name suggests, been fermented and may be with or without live, active bacteria (1). 

Food sugars break down during fermentation, producing substances such as alcohol, lactic acid, and carbon dioxide. 

The taste of fermented foods can vary, but due to the fermentation process, they usually provide strong flavors. These can be tangy, sweet, sour, fizzy, nutty, or salty, for example.

Examples of fermented foods:

• Sauerkraut
• Kimchi
• Yogurt 
• Kombucha
• Miso 
• Kefir
• Pickles 

There are more fermented foods available, but these are most common.

ARE THERE LOW FODMAP FERMENTED FOODS? 

When following the low FODMAP diet, it can be tricky to determine whether certain foods and shop-bought products are suitable. 

FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are fermentable carbohydrates poorly absorbed within the gut (2).

The poor absorption can lead to gastrointestinal symptoms, such as wind and bloating from excess gas production, and loose stools due to increased water delivery. 

Keeping the FODMAP content down can reduce the impact on the gut and still allow you to eat small amounts of low FODMAP fermented foods.

BENEFITS OF FERMENTED FOODS 

Research on fermented foods has been done in vitro, meaning in scientific labs, not in humans so far. 

There is currently no evidence to support the use of fermented foods in human gut health (1). Fermented foods should not be used as probiotics, as they are different. 

Future research is needed to support the idea that fermented foods can increase the diversity of bacteria within your gut and provide probiotics.

CAN I GET LOW FODMAP FERMENTED FOODS? 

You will find that certain fermented foods may be high in some FODMAPs, but you can still include them in your low FODMAP diet, if you stick to the recommended serving sizes. 

Monash, the Australian university has tested certain fermented foods and provided recommendations of serving sizes, which are certified low in all FODMAPs. 

We’ve put together a list of suitable low FODMAP fermented foods which you can enjoy when following a low FODMAP diet:

Red cabbage sauerkraut 

Keep to ½ cup per meal, which is low in all FODMAPs.

Any portion higher than this would increase the fructan content, making it unsuitable for a low FODMAP diet. 

Red cabbage sauerkraut provides a tangy flavor, and can be crunchy to eat. You can add it to salads, sandwiches and even meat. 

Please be aware that white cabbage sauerkraut is not suitable on a low FODMAP diet, as it contains high amounts of mannitol, a type of FODMAP, which can worsen IBS symptoms. 

Some products contain sauerkraut that have other high FODMAP ingredients, such as onion and garlic, making them unsuitable for a low FODMAP diet. 

Low FODMAP sauerkraut recipes:

• Low FODMAP Sauerkraut | No Onion No Garlic 
• Low FODMAP Red Cabbage Sauerkraut 
• Probiotic Red Cabbage Sauerkraut

Kombucha

 When following the low FODMAP diet, you can enjoy a small serving of 180mls (a small cup) of kombucha. 

A serving higher than this will contain high amounts of fructans, a type of FODMAP, making it unsuitable to include. 

This drink provides a fizzy and sweet taste, often flavored with fruits or herbs. 

Check out this low FODMAP Kombucha recipe – Kombucha Low FODMAP. 

Kimchi

You can include ½ cup of kimchi in your low FODMAP diet, as it is low in all types of FODMAPs. 

Any serving higher than this will increase the mannitol content, which is a type of FODMAP, making it unsuitable. 

Kimchi can add a spicy and pungent flavor to dishes, and it is most commonly found in Korean-style cooking. 

Low FODMAP fermented kimchi recipes:

• Low FODMAP Kimchi
• Low(er) FODMAP Tofu Kimchi Stew
• Low FODMAP Kimchi

Natural yogurt 

You can opt for lactose-free yogurts or coconut yogurts, which will be suitable low FODMAP fermented foods.

You can include small amounts of natural yogurt at 1 tablespoon per meal, as this contains low enough amounts of lactose, to still be classed as low FODMAP yogurt. 

If you enjoy coconut yogurt, you can have 1 tub (125g) per meal, as this serving size is low in all FODMAPs (3). 

Why not try How To Make Lactose-Free Yogurt.

Tempeh (plain)

You can enjoy a slice (100g) of tempeh in your low FODMAP diet. 

Tempeh is low in all FODMAPs, has a nutty, meaty, and earthy flavor, and absorbs flavors well when cooked. Tempeh is also a great source of low FODMAP protein.

Low FODMAP Tempeh recipes:

• Low FODMAP Maple-Soy Glazed Tempeh
• Low FODMAP Vegan Crispy Lemongrass Tempeh with Rice recipe
• Low FODMAP Vietnamese Coconut & Tempeh Curry

Kefir

You can have one tablespoon of Kefir in your low FODMAP diet. 

Any servings higher than this will contain higher amounts of lactose, making them unsuitable for your low FODMAP diet. 

Kefir can provide a tangy taste. You can typically find Kefir in yogurt drinks and pots. It resembles a slightly thinner consistency than a typical yogurt. 

Low FODMAP Kefir recipes:

• Low FODMAP Kefir Ranch Dressing
• Chocolate Kefir Cake Recipe
• Turmeric Smoothie with Kefir (Golden Milk) – Spiced Lassi

Check out our post on will kefir help ibs here.

Miso paste 

You can have one tablespoon of miso paste in your low FODMAP diet, which would be suitable. 

Moderate servings contain high amounts of fructans, a type of FODMAP, making them unsuitable for inclusion. 

Miso paste can enhance dishes by providing a salty and meaty flavor. It is usually added to marinades, soups, and dressings. 

Low FODMAP miso recipes:

• Low FODMAP Miso Cod Ramen
• How To Make Lactose-Free Yogurt
• Miso Lime Glazed Salmon
• Low FODMAP Two-Mushroom Miso Soup

Pickled vegetables 

You can enjoy certain pickled vegetables during the low FODMAP diet, which include:

• 3 pieces pickled gherkins
• ⅔ cup of pickled beetroot
• 10g (small amount) of pickled artichoke
• 1 tablespoon pickled jalapeno
• 1 tablespoon pickled mango (without garlic or onion) 

Some pickled vegetables are not low FODMAP and should be avoided during this stage of the diet. For example, small cocktail pickled onions are high in fructose, so they should be excluded. 

We’ve put together a separate blog about pickles in more detail. 

Low FODMAP pickled vegetable recipes:

• Beet Yogurt Dip with Walnuts
• Quick Low FODMAP Pickles

IS SOURDOUGH A LOW FODMAP FERMENTED FOOD?

Sourdough is a type of fermented bread, so it is a type of fermented food. It is made using a natural fermentation process that includes yeast and lactic acid bacteria. 

The whole process gives the bread an almost sour taste, with a thick crust and a soft dough inside. 

You can enjoy certain types of sourdough bread on the low FODMAP diet, so for a comprehensive guide on sourdough – please read – Is Sourdough Bread Low FODMAP?

Low FODMAP sourdough recipes:

• Low FODMAP Sourdough Starter
• Low FODMAP Sourdough Pizza
• Low FODMAP spelt sourdough bread

SUMMARY

You can still enjoy low FODMAP fermented foods, as long as you stick to certified portion sizes, recommended by Monash. 

Explore different types of fermented foods available and listed in this blog, which can be enjoyed as part of a healthy, balanced diet.