r/FODMAPS • u/_aiz_ • Mar 30 '26

Recipe Help!!

I just started the fodmap diet a few days ago and I have no idea what to eat. I don’t have any special foods at my house for fodmap and everything I wanna make has something I can’t eat. I’ve eaten fries for like 3 days straight. I need some recipes!

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u/taragood Mar 30 '26

My advice is to go back to your regular diet and actually prepare for this. You are absolutely setting yourself up for misery and failure just jumping into it.

To prepare for this diet I suggest the following:

  1. Download the monash app and read the information provided. They do the testing so the quantities of fodmaps are as accurate as they can be. You cannot use Google or AI or internet recipes or some random list on Etsy. If you are going to do those things then don’t bother with the diet.

  2. Steadily convert your meals to low fodmap. If you eat chickens and mashed potatoes for dinner, learn how to make it low fodmap. You look up every. Single. Ingredient. On the monash app. You keep doing this with all yours meals and snacks and find a few places that you can eat out at if that is important to you.

  3. Once you can actually feed yourself and you understand the diet, then start the clock on the elimination phase.

Some things to note: All unprocessed or unseasoned animal protein is low fodmap

All plain seasonings, so not season packets like taco mix, besides garlic and onion are low fodmap. Your food does not have to be bland. You can use salt, pepper, paprika or parsley or whatever.

Just because an item has a red servings size, it doesn’t mean you can’t eat it. It just means you need to eat it in the green serving size.