Luckily the low FODMAP diet is more about swapping out high FODMAP foods for low FODMAP alternatives, than completely restricting your intake. Here are some ideas of easy low FODMAP food choices:
Proteins
Grilled or roasted meat, poultry & seafood, eggs, hard cheese are low FODMAP. The glazes and stuffing in meats often contain onion, garlic and sometimes wheat, so try to eat the main flesh of the meat and avoid the stuffing if you’re unsure of its ingredients. If cooking these yourself, try using low FODMAP flavouring ingredients such as garlic-infused olive oil, plain herbs and spices, maple syrup, lemon, lime, orange and sourdough bread for crumbs.
Vegetables
Roast root vegetables such as carrot, potato, parsnip and Kent pumpkin are great options when cooked without onion or garlic.
If you’re making a salad, stick to low FODMAP vegetables including lettuce, spinach, rocket, tomato, cucumber, capsicum, green beans and carrot. Rice, quinoa, buckwheat and potato are great to use as a base for a more filling salad. Add herbs, lemon/orange juice, olive oil and vinegar for dressings. For a crunchy rice and buckwheat salad, click here.
Appetizers
When eating from a cheese platter, opt for rice crackers, gluten-free plain biscuits, corn chips or plain potato chips. Low-lactose cheeses include cheddar, Colby, tasty, Swiss, camembert and brie. Stick to low FODMAP nuts such as walnuts, Brazil nuts and pecans if nibbling on these.
Sweets
Many Christmas desserts are loaded with dried fruits, making them very high FODMAP. Fresh low FODMAP fruits such as strawberries, grapes, orange, blueberries (approx. ¼ cup) and raspberries (approx. ¼ cup) are great options to pair with lactose-free cream or lactose-free ice cream and pavlova for desserts.
Drinks
As mentioned, it’s very important to stay hydrated, so sip on water regularly during gatherings. In terms of alcohol, while many types are low FODMAP, alcohol in itself is a gut irritant, so go easy on the drinks. Low FODMAP options include wine (excluding sticky/dessert wines), clear spirits (gin, vodka) and beer (avoid if you have coeliac disease or gluten intolerance). Be careful of cocktails and mixed drinks with fruit juices, rum and milk as these can be high in excess fructose and lactose. Aim to sip on water between glasses of alcohol too.
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