What can I eat on the FODMAP diet plan?

The FODMAP plan can seem daunting when you start out. Cutting out gluten, milk products (lactose) and a range of fruit and vegetables from your diet does mean making some fairly big changes. You may well wonder 'well what on earth can I eat on the FODMAP diet plan?'. The truth is, there is still plenty of options you can enjoy, you just need to readjust your habits. There is a list of what you can and can't eat here and all the recipes on this site are FODMAP friendly. Below are some tips on how to adjust to the FODMAP diet.

Meat, fish and eggs are all fine. You can make some straightforward meals out of them served with rice, potato or quinoa and FODMAP friendly vegetables like spinach or carrot .

Use herbs and spices to flavour food instead of onion or garlic. Try adding cinnamon, turmeric, nutmeg, paprika, cumin, cardamom and coriander to make things aromatic.Ginger is also wonderful and many people find it soothes their IBS. Herbs can add freshness and zing - mint, basil, oregano, tarragon and sage are all great. Lemon, lime and vinegars are brilliant to add a little sharpness.

Try alternatives to wheat and milk products. You can still have a sandwich with gluten-free bread or milk in your coffee with lactose-free milk. See it as an opportunity to try some different products too - nut milks and rice milks are all ok on the FODMAP plan and taste delicious. Gluten-free corn pasta is great or you can eat rice noodles, millet and quinoa.

Remember lots of your favourite meals are still fine with a few changes. Love a Sunday Roast? That's fine - make your gravy with cornflour, swap cabbage for green beans and tuck into those roast potatoes. Want to have cookies? Easy - swap the flour for gluten-free and the butter for diary spread (or try my recipe)

Don't worry if you sometimes get it wrong. You have to be able to live with the plan and sometimes life makes it hard to manage your IBS. Find what works for you and don't stress if sometimes you can't eat a FODMAP meal. 

18 comments:

  1. Replies
    1. It's an avoid as it's high fructans

      Delete
  2. How about low fat microwave popcorn??

    ReplyDelete
    Replies
    1. Yes, as long as it doesn't have garlic powder, gluten or fructose added. Or you could try my popcorn recipe http://fodmapdietrecipes.blogspot.co.uk/2013/02/fodmap-proper-popcorn.html. Hope that helps

      Delete
  3. What about Japanese Miso soup. Is is ok to have?

    ReplyDelete
  4. This is great! i have always wanted to know where all the yummy Vegan places were and now i can easily eat out at these place or order in! thanks so much! Diet meal

    ReplyDelete
  5. The information you have given in the blog really marvelous and more interesting. paleo diet

    ReplyDelete
  6. have enjoyed I reaing your articles. It is well written. It looks like you spend a large amount of time and effort in writing the blog. I dam appreciating your effort. You can visit my website
    Diet plan

    ReplyDelete
  7. Wonderful, just what a blog it is! This blog has provided the helpful data to us continue the good work. free weight loss diets

    ReplyDelete
  8. Great blog post! I don’t understand how long it will require me to obtain through all of them!
    blog

    ReplyDelete
  9. Enormous website along with attractive and exclusive materials whatever you need.
    where can i buy garcinia cambogia extract

    ReplyDelete
  10. where can i get garcinia cambogiaThis is really pretty cool place I like it because it has everything I want more on this blog soon.

    ReplyDelete
  11. Can you have gluten free soy sauce

    ReplyDelete
  12. Hey I do want to lose weight but I definitely don't want to become anorexic!!! I'm using Garcinia Cambogia as a weight loss supplement these days because my aunt recommended this to me. I don't want to join the gym because I'm pretty lazy and I don't think I can do all those stressful moves and exercises. I know weight loss is difficulty without exercise but I've seen a couple of online solutions and programs that offer pre-set diet plans for losing weight. I came across your blog while I had been looking for these and thanks God I found your article. I's really helpful.

    ReplyDelete

Related Posts Plugin for WordPress, Blogger...