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Tallulahs Treats

easy vegan recipes for a healthy gut

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  • FODMAPS
    • What is IBS?
    • What are FODMAPs?
    • FODMAP foods
      • Low FODMAP foods
      • Moderate FODMAP foods
      • High FODMAP foods
    • What is the low FODMAP diet?
    • FODMAPs a closer look…
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Moderate FODMAP foods

Foods with moderate F O D M A P s, eat in small amounts*

Oligosaccharides – Fructans & GOS

Fruits dried cranberries (1 tbsp 13g), grapefruit (<1/2 medium), pomegranate (< 3/4 small, 52g), raisins (1 tbsp 13g), rambutan (3 whole)

Vegetables beetroot (2 slices 20g), broccoli (½ cup 47g), brussels sprouts (2 sprouts 38g), butternut squash (¼ cup diced, 30g), savoy cabbage (½ cup 35g), mange tout < 5 pods, taro (½ cup, diced 82g)

Grains amaranth puffed grain (¼ cup 10g), bread 100% sourdough oat (1 slice 26g), bread gluten free multigrain (1 slice 37g), Spelt pasta (1/2 cup cooked 74g)

Legumes – GOS * butter beans (¼ cup 35g), chickpeas (¼ cup 42g), lentils (½ cup 46g), lima beans (¼ cup cooked 39g), mung beans. (¼ cup cooked 53g)

Nuts & Seeds almonds ≤ 10, cashews activated only ≤ 10, coconut milk, hazelnuts ≤ 10, other nuts & all seeds one handful; two tablespoons of nut & seed butters, tahini.

* When tinned these contain lower amounts of FODMAPs. Figure out your own tolerance and include them, in small amounts, if you can. Most people, even non-IBS sufferers, get gassy with beans so if you don’t mind a little wind and this is your only symptom there’s no reason to stop eating them!

Monosaccharides – Fructose

Fruits cherries (< 3)

Vegetables artichoke hearts canned (1/4 cup heart 56g), sundried tomatoes (2 pieces 8g)

Grains bread gluten free multigrain (1 slice 37g), bread gluten free high in fiber

Polyols – sugar alcohols

Fruits avocado (1/8 20g), cherries (< 3), dried coconut (< ½ cup 70g), longans (< 5 15g), lychee (< 5)

Vegetables broccoli (47g), butternut squash (½ cup dices, 60g), celery (≤ ¼ stalk), mange tout (< 5 pods), sweetcorn (< ½ cob, 43g), sweet potato (1/2 cup, 70g)

* As FODMAPs are cumulative try not to have more than 1 moderate FODMAP food per day, in the initial phase of the diet.

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Welcome, Y’all!

I'm Tallulah, the low-FODMAP vegan! I create easy recipes for a healthy gut that your tummies (and animals) will be grateful for! See more →

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Meet Tallulah

After years of terrible tummy pains, bloating and cramp I finally discovered the low-FODMAP diet. This blog is a way of helping others on their way to happier, healthier guts and also a way of keeping myself accountable as it’s very difficult to maintain the low-FODMAP life. Don’t get disheartened though! A pain free, flat tummy is worth it!

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Past Treats

low-fodmap | vegan |tofu | pressing-tofu | vegan-protein

Pressing Tofu (without a press)

low-FODMAP-stock | homemade-vegetable-stock | Tallulah's-Treats | Vegan | delicious-stock | Healthy-stock

low-FODMAP vegetable stock cubes

Parsnip-carrot-soup | delicious-low-FODMAP-soup | Tallulah's-Treats | Winter-soups | vegan-soup | rosemary

Roasted Rosemary Parsnip Soup

lemon-chilli-dressing | low-fodmap-dressing | summer-dressings | tasty | delicious | lemon-zest |tallulahs-treats

Lemon & Chilli Dressing

What are FODMAPs?

FODMAPs are sugars and sugar alcohols that are hard to digest and cause unpleasant IBS-like symptoms.

The low-FODMAP diet has been proven to reduce these symptoms in most people, so you can have a happy healthy gut!

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I create low-FODMAP vegan recipes to help people with sensitive tummies.

Disclaimer

This blog is not intended to replace information provided by a qualified health care professional; it is for general information only. I strongly recommend consulting a medical practitioner during the initial diagnostic phase and seeking advice from a registered dietician when embarking on a low-FODMAP diet.

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