5 Tips for Getting Variety on a Low FODMAP Diet

Do you find yourself eating the same thing every day to try to prevent IBS symptoms? Are you sick of the repetitive cycle of foods that you know won’t trigger these symptoms? This limited variety can make it difficult to meet all of your nutrient requirements. And besides, it is just plain boring! Today we have our top 5 ways to maintain variety on a low FODMAP diet. So read on and get ready to take your taste buds on a ride throughout the rest of your low FODMAP diet!

#1 Get inspired!  

Let’s face it, we all get in the habit of cooking the same thing each week just because we struggle to think of new meals to cook. The best way to add variety to your meals is through gaining inspiration from others. There are a number of trusted low FODMAP sources to follow for some delicious new recipes to try. We recommend following some qualified dietitians who post evidence-based content with balanced and healthy meals. If the meals you want to try are not low FODMAP, don’t be scared off! It’s easy to make some substitutes and swap out the high FODMAP ingredients for some low FODMAP ones. Download our FODMAP food list or the Monash low FODMAP app for some additional support.

#2 Mix things up each week

With increasing awareness around food intolerances, there are a large variety of low FODMAP recipes available at your fingertips. Why not challenge yourself to try at least one new recipe each week? Some of our favourite recipes include our beef stir-fry with chilli and ginger, and our chicken and tofu rice paper rolls with dipping sauce.

You may find a recipe that you love and enjoy eating every week. But to prevent yourself from getting bored, try mixing up your favourite low FODMAP meal. You could swap out one of the ingredients for another low FODMAP alternative. Why not mix up our Thai green lentil curry by replacing the capsicum and carrot with some zucchini and potatoes instead. You could also add a new low FODMAP vegetable that you haven’t been eating lately, like adding some oyster mushrooms to our stuffed capsicums recipe!

#3 Don’t be scared to try new things

It’s important not to let the fear of experiencing IBS symptoms prevent you from trying new things. Just because you are following a low FODMAP diet doesn’t mean the food you eat has to be bland, boring or repetitive. Use the resources you have available such as our website to find new recipes/ingredients to incorporate into your cooking. Do your research so you can be confident in your new recipes and enjoy them, stress-free! Check out our ways to increase flavour on a low FODMAP diet for some tips to keep your low FODMAP meals tasting new and exciting. These tips be a great way to put a spin on old recipes by trying a new flavour.

#4 Take it slow and watch your portions

While it can be great to mix things up and try new things, it is important to make sure the new foods you are trying are still low FODMAP. If you are introducing new foods, it can be a good idea to try new things individually to see if you experience any IBS symptoms. By adding a wide variety of new foods at once, it can be difficult to track down what it was that may have caused these symptoms.

Keep an eye on your portion sizes when trying new meals, especially when you are adjusting a recipe that isn’t low FODMAP to suit your needs. Don’t forget, a few foods that are moderate in FODMAPs can push you over your threshold and may cause IBS symptoms.

#5 Plan ahead

It can seem overwhelming to change up your routine and cook something new. But, the best way to make it easier on yourself is to plan, plan, plan! At the start of each week, look up some new recipes and decide how you are going to mix up your old favourites. This means when you do your grocery shopping you know exactly what you need to buy. The bonus is, when the time comes to try out something new, you know exactly what you are going to add to your meal or the recipe you will be cooking. This keeps your new meals stress free, even in the middle of a hectic work week.

Chloe McLeod Headshot (1)

Chloe McLeod

Chloe McLeod is an Accredited Practising Dietitian who is passionate about motivating and helping others to live the best lives they can. 

She was inspired to create The FODMAP Challenge to help individuals determine the triggers of their Irritable Bowel Syndrome (IBS) after recognising just how many people needed better support through this process. 

With a Bachelor of Nutrition and Dietetics at Flinders University and a Masters of Public Health at the University of Sydney, Chloe loves seeing the improvement in each individual’s quality of life once they are able to make better decisions about their food choices. 

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