We’ve had quite a depressing week up here in Canada. Some days were rainy, while others were still memories of wintertime. I had to brush snow off of my car yesterday. Today is much nicer though and I’ve successfully completed my first week of low FODMAP.
It’s been quite the journey. If you’re not a picky eater, it isn’t too bad. I find dinner is the most difficult because you’re really limited with what you can use. I usually just throw a bunch of stuff in a bowl and call it a day. Italian seasoning, ginger, salt, pepper, and small amounts of butter have been my best friends.
It can be quite an adjustment. I feel like I’m one of those cases where you feel worse before you start to feel improvements. My mood has been all over the place. To be quite honest, the only day I was remotely happy was when I treated myself to a dairy-free latte. Other than that, I’m pretty grumpy. Oops.
I’m also really hungry all the time, which is unusual because I haven’t been able to eat much the last year. So maybe it’s a blessing in disguise? I was able to find some low FODMAP snacks which have been decently satisfying.
I was also disappointed to find out that my entire fruit tea collection is undrinkable. I’ve been using the Spoonful app to find out what items are low FODMAP. All my fruit teas have high FODMAP ingredients. I’ve been sticking to two green teas by Tazo. I’ve snapped a picture. I highly recommend them. They’re awesome!
I’ll post some things of what I’ve been eating to give you some ideas. I’m hoping this might help someone in the future so you don’t have to do much guess work. Also, an extra note for the coconut aminos that only 1 teaspoon is considered low FODMAP. Don’t use more than that per serving. Luckily, a small amount goes a long way. Coconut aminos can be found in the health food section at higher end grocery stores. Sometimes it’s called a soy sauce substitute.
As for low FODMAP nuts and seeds, I love almonds, pecans, pumpkin seeds, hazelnuts, hemp hearts, chia seeds, flax seeds, and peanuts. Double check your serving size before you literally go nuts.
Also, gluten free pasta unfortunately doesn’t reheat well the next day. It will fall apart on you.
Low FODMAP Breakfast Ideas
- Oatmeal with banana, chia seeds, hemp hearts, and maple syrup
- Bob’s Red Mill Pancakes (gluten free version)
- Oatmeal with low FODMAP fruits (pineapple, banana, kiwi, honeydew melon, oranges)
- Nature’s Path Gluten Free Waffles (Homestyle flavour only. The others contain high FODMAP ingredients.)
- Rice cakes with nut butter and pumpkin seeds
- Coconut yogurt with Love Crunch granola, low FODMAP fruit, nuts, seeds
- French toast (Use low FODMAP bread. I found some at a local bakery)
Low FODMAP Lunch and Dinner Ideas
I’ve combined this into one category because they can go either way. I usually like to make an extra portion at dinner time, so I have something the next day. My ideas are pretty plain (grocery prices in Canada are insane right now), but The Roasted Root has a ton of awesome ideas!
- Stir fry (chicken or beef, red bell pepper, carrots, green beans, ginger, small amount of coconut aminos.)
- Breakfast for dinner
- Pasta Primavera (I used the Canuck Kitchen recipe but omit the onions and garlic. I also used the gluten free pasta by Catelli.)
- Gluten free pasta with butter, Italian seasoning, and chicken (Super plain, but it was pretty decent.)
Low FODMAP Snack Ideas
- Fruits (blueberries, strawberries, banana, pineapple, honeydew melon, kiwi, orange)
- Coconut yogurt with Love Crunch granola, low FODMAP fruit, nuts, seeds
- Energy Bites (I’ll post a recipe on this sometime or you can message me for the directions.) EDIT: I posted the recipe. You can find it here.
- Plain chips or popcorn (I love Skinny Pop and the Kettle Brand chips.)
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