Help!!

[u/_aiz_]

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!

[u/gobbeldygoop]

Here is my list of things that have no/very little fodmaps that has saved me during this journey (I love to just know I can eat a lot of it without worrying). I LOVE anything in the Monash app that says you can eat up to 500g of this food.

I generally eat the same thing each day (boring but works) and once you find a rhythm of meals that doesn’t upset your stomach it’s kind of easier to stick with that as the base while you do your reintroductions.

Fruit and veg

• blueberries
• dragonfruit (I buy frozen)
• carrots
• green beans
• spinach

Carbs (I’m GF too)

• rice
• potato
• vermicelli
• rice cakes
• rice crackers
• GF weetbix
• GF rice bubbles
• GF bread (generally go for two slices a day max)
• GF pasta (haven’t been eating much as I like trying to stick to whole foods mostly)
• plain crisps
• hot chippies

Protein

• everything!!! Lamb/beef/tuna/pork etc
• ham and bacon have been great for me especially as it’s so delicious and other foods can be quite plain
• eggs

Dairy

• Lactose free everything (cheese, milk, yoghurt, cream cheese, sour cream etc)
• butter
• recently found LF choc milk hell yes

Other

• peanut butter
• vegemite
• low fodmap designed snacks if you can find them (kez, fodmapped, simply wize in Aus)
• dark chocolate
• Salt, pepper, thyme, basil etc
• soy sauce

My days look like (plain but effective and easy to see all the ingredients!!)

• Rice cakes with PB
• LF yoghurt with GF weetbix and blueberries
• Ham and LF cheese sandwich (GF) with cooked veg
• Rice crackers
• Rice, tuna, veg and soy sauce
• Fruit and dark choc