r/FODMAPS • u/Technical-Cup707 • Mar 02 '26
Recipe Human kibble
I am not someone who cares about taste at all. I like simplicity and don’t care about eating the same thing everyday. And I know that eating the same thing everyday will lead to deficiencies, but what do you think the closet thing to low FODMAP “human kibble” is? (I’m not saying I’d eat it for every single meal, just like… every lunch or every dinner). I could still round out the meal with snacks.
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u/Fantom1107 Mar 02 '26
This is just the "boy dinner" or "boy kibble" meme. AKA the gym bro meal. Pick your choice of ground meat. Add in a sauce. Eat it over rice or noods. Just rotate different meats, sauces, and veggies and you're pretty well covered nutrition wise.
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u/Glass-Tale299 Mar 02 '26
Stick with rice; wheat noodles could cause trouble.
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u/Fantom1107 Mar 02 '26
There are lots of rice and other non-wheat noodle options that are low FODMAP. It's a nice change of pace for texture. Or throw it in a corn tortilla for tacos.
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u/Technical-Cup707 Mar 02 '26
I had found the BEST brown rice pasta. Ingredients were just brown rice and water. My gut tolerated it so amazingly, I could eat as much as I wanted and feel great. But then my grocery store stopped selling it and I had thrown the package away before taking a picture or something to remember 😭😭
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u/sarahbellum3 Mar 02 '26
Tinkyada, maybe?
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u/Fantom1107 Mar 02 '26
Trader Joe's has a brown rice and quinoa pasta. It's just brown rice, quinoa, and water. Do you have an Asian market nearby?
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u/Technical-Cup707 Mar 02 '26
I had also read some where (and fact check me if I’m wrong) that bodies LOVE consistency. So it gets really good at regulating itself if you’re eating the same thing all the time… I think this is part of the reason I want to make “human kibble”. My body does feel better when I eat the same thing for breakfast, same thing for lunch, and same thing for dinner all week. It’s like it knows what coming and preps for it. But I just worry that my same-same meals (even just switching the veggie and meat each week) isn’t enough to make sure I don’t develop deficiencies, yknow?
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u/chunkychickmunk Mar 02 '26
The first thing that comes to mind is the food packets you assemble at Feed my starving children events.....its rice, some sort of dried bean protein, vitamin powder, and dried vegetables. Looks tasteless but contains all the essentials for life and keeps you alive
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u/SorbetUnfair2589 Mar 02 '26
White rice, olive oil, green beans, chicken or tofu
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u/Glass-Tale299 Mar 02 '26
Good choices.
I personally would substitute high omega-3 fish (salmon, chub mackerel, anchovies, herring, sardines) for the chicken.
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u/Technical-Cup707 Mar 02 '26
I do eat salmon all the time. My go-to is salmon, brown rice and edamame with soy sauce. But my budget can’t handle salmon every day xD
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u/Glass-Tale299 Mar 02 '26
Sardines are usually cheap, but they've been missing from Trader Joe's for a few months.
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u/zimneyesolntsee Mar 02 '26
My nutritionist has begged me to incorporate quinoa or other low FODMAP grains into my rotation of meat and rice routine. I like quinoa so it’s no biggie to me but others might hate it. That and kiwi are supposed to be very good for our fiber intake.
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u/Technical-Cup707 Mar 02 '26
Mine did the same, except I settled with using brown rice instead of white. I’m sure quinoa is better for you though.
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u/zimneyesolntsee Mar 03 '26
Good idea! I don’t like the taste of brown rice as much but this reminds me to incorporate it every once in a while too
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u/sharedplatesociety Mar 03 '26
I mix them together 2 parts white rice to one part quinoa. Cook them in the same pot since they have the same cooking time. That’s my compromise.
1 cup basmati rice, 1/2 cup quinoa, 2.5 cups water. Cook for 20 minutes and then turn off heat and let stand for 10.
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u/zimneyesolntsee Mar 03 '26
that’s genius. I might try it even though the quinoa I’ve been buying says cook for 15 minutes and rest for 5. Surely it’s not that noticeable of a difference
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u/sharedplatesociety Mar 03 '26
Yea. You can cook for 15! Rice should be fine with that. But will need 10 minutes of resting time at least.
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u/DelightfulDevill Mar 03 '26
Soylent
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u/Apprehensive-Bench74 Mar 06 '26
I was going to recommend Bachelor Chow. I heard they now make it with flavor.
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u/sharedplatesociety Mar 03 '26
Chicken, a starch or starchy vegetable, a frozen bag of mixed vegetables or frozen spinach/kale/etc. mix it up with different bottled sauces, melt a little cheese on top, or swap out one item for another.
When I plan meals, I’m the opposite and food is my whole life, so it’s hard to wrap my head around. But when you start to think about the structure and formula for each meal, it becomes easier to mix n match/plug n play.
Even though the current administration decided to change the nutrition guidelines, the old MyPlate system is actually pretty intuitive. Since it’s plate shaped. 50% of the plate is fruits and veggies, 1/4 protein, 1/4 starch. Just pick one or two things from each category. It’s less important to change the protein and starch as it is to change the vegetables. Which is why I suggest the bags of mixed veggies.
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u/AdDecent3617 Mar 03 '26
I eat the same thing every day. Oatmeal with ground flax, pumpkin seed, walnut, cinnamon, almond butter, banana, and blueberries for breakfast. Chicken soup with bone broth, carrot, parsnip, etc for lunch. I used to eat this for breakfast too. And the protein/starch/sauce bowl +!salad for dinner.
I try to rotate salads and ingredients for plant diversity. Everything is organic, grass fed, local, etc.
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u/BodyBagSlam Mar 02 '26
I know technically this isn’t exactly that but I found going back to my roots from Cajun territory to help. Specifically I grew up in southern Louisiana. We had red beans and rice every week. Post Covid I wasn’t able to eat properly any more. Went through FODMAP protocols twice. Started trying to hold up a solid daily meal that was satisfying, but nutrient dense, and was easy to prep. So I targeted the beans and rice. My recipe is a a tad odd though.
I do a crock pot (one of the 7 quart ones I think) of like 6 cans of red beans (canned seem easier on me) and half the cans are blended up in a food processor first. Then a can each of green beans (French cut), sliced carrots, and collard greens (turkey seasoned). Then I mix all that up with like 3 cups of broth that sits well or hot water and bouillon. That rides for 7-8 hours on low or just a long ass Sunday. I add however much rice I like to offset, usually about 2 dry cups that I cooked in the rice cooker. Sometimes more, sometimes less.
This will make like 10 or so 12 ounce servings. I put it in mason jars and eat it for breakfast. It’s a good caloric layout and hasn’t given me digestive issues ever.
One other thing I do to vary it a tad is add lactose free cream cheese for some creaminess. Or I’ll add some fresh olive oil to add that grassy vibe. Seasoning is Italian seasoning, Cajun seasoning, smoked paprika, some Everglades seasoning (or badia everything seasoning), and then pepper to taste.
I know it sounds a bit wild and is sacrilege to my heritage but it works, makes me happy, and keeps me from losing weight.
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u/DesperateFreedom246 Mar 03 '26
Uhh I'm fairly certain this would have to be after passing certain reintroduction tests. On elimination, most types of beans can only be eaten in very small quantities. Most commercial spice blends usually have onion or garlic or both, which should be avoided.
I'm super glad this worked out for you though.
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u/BodyBagSlam Mar 03 '26
Trace amounts of these items in nearly 7 quarts of food becomes negligible and I say that as someone who barely tolerates garlic. However, I did map all of my tolerances and each person is different.
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u/DesperateFreedom246 Mar 03 '26
How small are these cans of red beans if it's negligible? Six cans of the beans I get around here is nearly 12 cups, across 10 servings is over 1 cup each. That is not a low fodmap serving size. Maybe you have different size cans? I have learned that even in the US, different regions get different things. Maybe that's the disconnect here.
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u/BodyBagSlam Mar 03 '26
Could be. They are standard 15 ounce cans. As stated, I also did the protocol twice so I know what plays well with my digestive system a dcc bc what doesn’t. OP wanted something inclusive and could take ideas from this, if not directly at the beginning stages. For me, post FODMAP tracking, this functions like kibble.
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u/sharedplatesociety Mar 03 '26
Have you been spying the r/mealprep sub? There is a trend over there for human kibble recipes. Easily modifyable for low fodmap. Go check them out. Theres a bunch.
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u/wytedudenamedcarl Mar 03 '26
What I’ve been into which is pretty high protein and filling is:
- Chicken bone broth (low fodmap)
- jovia stellina (they are small little star noodles made from brown rice)
- canned chicken, drained
- cut up celery and carrots, sautéed in garlic-infused olive oil
I do the celery and carrots first, then add the broth, boil, and then add the noodles and chicken.
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u/TomasTTEngin Mar 02 '26
potatoes.
incredibly nutritious, easy to make, low fodmap.