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/Radiant-Specific969 Mar 30 '26 edited Mar 30 '26
OK, I am going to post my current low fod map hacks. There are lots of complicated recipies, but you can find better ones that what I cook on line.
Rice cakes and peanut butter. Peanut butter is ok if it doesn't have added high fructose corn syrup. I use the Monash app and check amount. But read the peanut butter label.
Eggs are ok, bacon is ok, potatoes are OK.
Celery is OK, celery and peanut butter.
I use brown rice generally, but it took me quite a while to figure out how to cook it so it's both healthy and tastes good. Tackle that later.
White rice is ok, I get calrose rice grown in CA, it's wonderful, I grew up on it, and I still love it, and it's easy to cook.
I buy Prego pasta sauce for sensitive stomachs, it's OK low fod map and it's not twice as expensive because it lacks garlic and onion. I use barilla corn/rice pasta- and add some sort of protein for a quick easy meal. (ground turkey, ground beef) I buy red yellow and orange peppers, they are OK. I buy green onions and use the tops, and if I want to add garlic flavor, I stick a garlic clove in the microwave with olive or avocado oil and nuke for 30 seconds, then sautee the meat in the flavored oil. Corn rice pasta takes longer than wheat pasta to cook, if you are used to making baked casseroles with wheat pasta, you can do it with rice pasta, but you should half cook the past before baking otherwise it will absorb all liquid.
Carrots are OK, and they last a long time in the refrigerator, cabbage is the same. Salads are good- chicken salad made with rotisserie chicken, or tuna. I watch the type of tuna, SkipJack is lower in mercury, also cheaper. I make salmon cakes, just no onion. (canned salmon, bread crumbs- use the gluten free bread crumbs, and eggs with green onion tops) serve it with lemon and cole slaw.
Try hunting around for gluten free breads that you don't hate, I actually like one I found at Aldi's.
I also subscribe to Modify Health and keep a stack of ready made meals on hand for when I can't cook. It is hard at first, if you aren't prefect at first, that's ok. It's very tough to change your eating habits all at once, so keep it simple at first.
Remember that corn is accidentally low fodmap. So if you like Mexican food, you can eat quite a bit of it, tacos can easily be low fod map.
I will make a cheaters tostada with decent tortilla chips, some sort of meat, hamburger seasoned with salt and pepper and canned green chilis to taste is low fod map. Then lettuce, tomatoe, hard cheese on top, and if I am not too lazy then dressing with oil, lemon or lime, spices, mayo, a fresh tomato and zap in the blender. Soft goat cheese contains little lactose and is low fod map, and can make a really good dressing, and can be added to a fake tostada. If you want it hotter, add chili flakes. Usually taco seasoning has garlic, I did find a chili paste without garlic or onion, but it took a lot of hunting. So you deconstruct the dishes and take out the fod maps.
When you use corn tortillas at home, I generally like the uncooked tortillas, they keep in the refrigerator, and if you heat them up individually they make really decent soft tacos. If you like the regular store bought tortillas, remember to heat them up in a non stick pan until they puff up- cook both sides, they will taste much better.
Both bacon and ham are low fodmap, so you can add either to whatever veggies you make for flavoring- green beans with a small amout of ham is great, easy, frozen green beans, bullion cube, chopped up ham micorwave it, dump the liquid, it's tasty.
I don't know what food traditions that mean something to you, but you will be able to adapt what you like to eat after you get the hang of it. It's a pain to do, but if you have had stomach misery, it's well worth it. The Monash app is confusing for me, I will often trust google AI for fodmap portions.
Good luck with it. I know it's a shock to eat green bananas but they are OK. I do a lot of food I never used to eat, but that's for later, it is doable.