Probiotic foods are those that contain live beneficial bacteria that can help improve gut health and digestion. For those on a low FODMAP diet, finding probiotic-rich foods can be a challenge. One reason for this is that the fermentation process that produces probiotics often involves the breakdown of complex carbohydrates, which can result in the release of FODMAPs.
There are still options for people on a low FODMAP diet to include probiotics in their diet.
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Yoghurt is one of the best food sources of probiotics and the most widely available. For people following a low FODMAP diet, look for lactose-free yoghurt in natural or low FODMAP flavours. Monash FODMAP has tested and found a 170g tub of lactose-free yoghurt to be free of FODMAPs and can be eaten freely.
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Kefir is a fermented milk drink that is loaded with probiotics. It can be made from any type of milk and is now available as lactose-free Monash FODMAP has tested regular kefir and found a 1 tablespoon (23g) serve was low in FODMAPs. Fortunately, the Monash endorsed lactose-free probiotic yoghurt kefir from Table of Plenty has been tested and a 250ml serve is considered low FODMAP.
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Kimchi is a traditional Korean dish that consists of fermented vegetables, most commonly napa cabbage and Korean radishes, along with a blend of seasonings. Monash FODMAP have tested kimchi and a 47g serve gets a green light.
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Tempeh is a plant-based protein source that is made from fermented soybeans. It originated in Indonesia and is now readily available in Australian supermarkets. A 100g serve has been given a green light from the team at Monash FODMAP.
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Miso is a fermented soybean paste that adds a salty umami flavour to many Japanese dishes. It can be purchased from most supermarkets and a 2 tablespoon (12g) serve is low FODMAP.