If you have been advised to try a low FODMAP diet by your doctor, it can be a shock at first to see all of the food that you cannot have. I ensure you though that it does get easier! These tips can help you as you follow the diet and for following a modified FODMAP diet after you find what bothers you. If you have no idea what a low FODMAP diet is, it is to help manage IBS symptoms, not for general health.
1. Get the Monash University FODMAP Diet App
It is worth the money. I rarely pay for apps for my phone and I have never regretted paying for this one. It was extremely helpful for me when I got started with the diet in learning what I could eat, how much of it I could eat, and being able to mark my favorite low FODMAP foods. The app contains a lot of information on the diet itself, shows you which FODMAPs are in which foods, and lets you set your dietary preferences as you learn what bothers you. It is a lifesaver!
2. Replace Onion With Fennel
If you are making a recipe that normally involves a cooked onion, such as chili, stir fries, casseroles, etc., replace the chopped onion with a chopped fennel bulb. It doesn’t add much flavor besides a little sweetness, but it adds the crunch to your food that an onion normally would. My mind is definitely tricked into thinking I am eating an onion and it gives me the texture of the food I want.
3. Use Lemon Juice and Olive Oil For Dressing
You will notice that most dressings have onion and/or garlic in them, which is not allowed on the diet. There are plenty of dressings that you can make yourself and modify them, but for an easy go to dressing simply mix extra virgin olive oil with a little bit of lemon juice (fresh or bottled). You can also add some balsamic vinegar to mix it up.
4. Make Your Own Broth
Most premade broth or stock include onion and/or garlic. Since broth is made by putting meat and vegetables in water, that means that the broth contains the fructans from the onions and garlic that leeched out into the water during this process. It’s better to have your own made ahead of time in case you need it. You can follow any broth or stock recipe omitting onion/garlic and you can still use leeks, but only use the green part of them. After making broth, I freeze it in ice cube trays and then keep the cubes in a freezer bag for when I need them.
5. Be Careful of Ingredients on Your Spice Jars
Always read the ingredients on spice jars (and everything you buy, of course.) I didn’t even think to look at the ingredients for a while, but I’ve discovered that Lemon Pepper and Chili Powder almost always include garlic. Now I’ve adapted and use plain black pepper with fresh lemon juice instead of lemon pepper or a combination or paprika and cayenne pepper for chili powder. Side Note: Use smoked paprika for even more flavor!
6. “Spices” in Ingredients is OK
If you check the ingredients list on a food label, you will come across an ingredient just called “Spices.” I was scared to use anything with this for a while since it is so generic, but I found out that it cannot include onion or garlic. Find out more about the official definition here.
Let’s discuss flavor now. Your food does not have to be plain just because you can’t have onion and garlic!
7. Use Ginger
I hated ginger before going on a low FODMAP diet, but I have come to appreciate it. Fresh ginger or powdered ginger can add a lot of flavor to a dish. If a recipe calls for garlic and ginger, I omit the garlic and add more ginger.
8. Use Green Onions and Herbs
If you cut off only the green part of the green onion (no whites), they are safe to add to a dish. I will also add these instead of onion to many dishes and they are great cooked or raw.
I’ve also come to appreciate and learn more about herbs. I have fresh potted herbs (parsley, basil, cilantro, sage, etc.) in the summer that I use in many recipes, but in the winter I use plenty of dried herbs (thyme, rosemary, oregano, etc.) as well.
9. Make Garlic-Infused Oil
If you are missing the flavor of garlic and do not want to pay for the pricey garlic-infused oil at the store, it is super easy to make your own. Simply heat up oil in a pan and throw a few whole cloves in the oil and let it cook for a few minutes. Once the garlic turns golden (before it is burnt), remove the garlic from the oil using a fork or slotted spoon. Note that you do not want to crush the garlic. Refer to number 4 for more information about the fructans from the garlic not leeching out into the oil. This makes it safe for low FODMAP dieters.
10. Add Hot Sauce
I did not like anything spicy (even black pepper) before going on a low FODMAP diet. Now, in order to get more flavor I have been playing around with foods that add spice, such as jalapenos, red pepper flakes, and even hot sauce. Both versions of Tabasco pictured below are safe to consume and be sure to check ingredients on others.
If you are just starting a low FODMAP diet, good luck! And, if you are continuing down the path of a modified FODMAP diet, such as me, I hope this helps you too!
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