I’ve been doing the low FODMAP eating plan recently, and found it to be very helpful in relieving my symptoms. I was constantly bloated, often in discomfort, and frequently in various levels of pain. If you have had similar gut problems, you know how exhausting the pain can be. I finally went and saw a dietitian to see if she could help me with my symptoms, and the diet I was dreading was exactly what she recommended. Straight after seeing my dietitian, I had a terrible weekend that kept me at home and miserable. The perfect motivation to give this low FODMAP diet a proper go.
I will be honest and say it has not been easy. There were plenty of moments – particularly in the supermarket – where I became disheartened about all the foods I couldn’t eat. Inspiration for meals ran dry with so many of my flavour go – to’s off the menu. But I persevered and it made me feel so much better. I had more energy, and realised how much and how often I had been in pain; the relief was worth the effort of the diet.
As the weeks have gone on, I have turned to others to inspire me and get me out of that hangry rut. Blogs, Instagram, Pinterest, Googling, advice from friends and some searching and creativity of my own, and the FODMAP diet is becoming a habit. There are still foods I miss, but as I go through and test foods, I’m reminded of why I leave those foods out. Life on low FODMAPs has become easier, and tastier as I continue to find more recipes and tips.
On my journey I have collected those hacks, tips and sources of inspiration to share with you. That’s what this post is all about. I want to help you on your FODMAP journey, so that you can feel the benefits of the diet without the stress of not knowing what to eat. Subscribe to my blog or follow me on instagram as I post recipes with low FODMAP options.
My top tip for making low FODMAP meals is Massels stock powders. They have a range of stocks and gravies, certified low FODMAP, and have helped flavour my meals in the absence of garlic, and some of my favourite meal pastes and sauces.
For more Tips, Websites, and Blogs click here.
My tip for replacing onions is spring onions – but only the green part. My friend who is also doing low fodmap gave me a great tip the other day for re-growing spring onions. Because we only use the green part, you can pop the bottom part, with the roots, into a glass of water and it will regrow! It surprised me how quickly it re-grows too. This will be a big saver for me, and means I will have access to more spring onion which is a great flavour booster – especially in scrambled eggs. Everyone has also told me to get garlic infused olive oil as a substitute for garlic, however I have yet to find it on the shelves near me.
If you are running out of ideas for meals, or need a bit of inspiration and support, I would recommend following some instagrammers and bloggers who have plenty of Low FODMAP meal ideas and plans. One of my favourite foodie duos- The Two Raw Sisters, also just launched a course about cooking low FODMAP. Scroll to the bottom of this post for more links to websites, and my recommendation list for instagram.
For the reintroduction phase of the FODMAP diet, I adapted a schedule that my dietitian gave me to track the process. I kept the schedule on the fridge and used it to track which foods I was tracking, the quantities and my symptoms. In my free downloads below is an example you can print off and use how you like – there’s also a black and white version for cheaper printing 😉
Follow my LOW FODMAP board on Pinterest for more ideas.
As I’ve been doing the low FODMAP eating plan , as with many diets, you often end up getting stuck on all the things you can’t have, rather than the ones you can. When I’m getting hangry, and frustrated with the things I want but can’t have, I get big blockages for ideas of what to eat, or what to make for dinner. That’s why I have compiled some lists to help inspire you to make yourself a yummy meal, despite the FODMAP restrictions. Subscribe to my blog or follow me on social media to receive Low FODMAP recipes as I share them.
As you go through the FODMAP journey, you’ll need to add or take away items, so take creative licence with these meal ideas and edit and substitute as you need. These meals and ingredients are just to inspire you, and I hope they do! I will add links to the recipes as I post them.
*Please note I am not a dietitian, these ideas are suggestions, but its up to you to check the quantities and ingredients.
If you have more meal ideas, or helpful FODMAP tips, please leave a comment.
Websites & Links:
FODMAPPED.com – Low FODPMAP recipes, meal plans and info.
Two Raw Sisters – Ladies with a passion for healthy eating with new low FODMAP recipes and courses.
Monash University Low FODMAP – This website has helpful research, information and help as you start your Low FODMAP journey.
IBS – Free Blog – A useful website and blog that will answer many questions about low FODMAP and IBS related things.
Instagram Accounts to follow:
When you’re scrolling through your phone, not sure what to make for dinner, and running out of low FODMAP meal ideas, having a couple of inspirational instagrammers can be just the inspo you need. Here are a couple of accounts I follow and recommend.
Let me know who else we should be following!
@evergrowingeducation – check out my tips in my low fodmap highlights & find new people to follow for inspiration
@monashfodmap
@deliciouslyella
@fodmapped_
@fodmapeveryday
@fodmapfriendlyfood
@destitutegourmet
@tworawsisters – they have a special highlights section for low fodmap ideas
Please comment your ideas, tips, tricks and favourite blogs and instagram-mers!
Evergrowing Education 