** Since posting this back in November of 2013, I have uploaded some photos on my Facebook page (The Candid RD) with some more ideas for lower FODMAPs kitchen staples. Be sure to check it out! **
Coming up in December I will be posting a couple informative weight loss posts for my “FAQ Friday” series (Specifically “What’s the deal with added sugars?” and “My Top 10 weight loss foods, drinks, and supplements”), but today it’s all about “FODMAPs Friday”. It’s been over seven years now since I started the low FODMAPs diet for my IBS (read more about it on my low FODMAPs page above), and while it’s a very restrictive diet, I have learned to live and eat well while following it. Today I want to share with you a list of my favorite kitchen/cabinet essentials. I want to preface this list by saying that some of these foods are not completely free of FODMAPs (and I have made a note about this on the chart below). This list is mainly for those who have been on the diet for a while, and are past the strict elimination phase (although it can also be used during the elimination phase, just see my notes below and keep in mind the items in bold should not be consumed unless you first discuss with your dietitian). I would really suggest downloading the Monash University phone app to find out which foods to avoid and at which amounts certain foods may cause problems. Some of the foods listed below are safe until a certain threshold is reach. I have made note of this. Please let me know if you see anything on here that is no longer low FODMAPs (ie: food products that may have been updated and may now contain certain off-limit ingredients).
And since this chart is difficult to read (yes, it’s small, I couldn’t make it any bigger), I would suggest clicking on the photo and opening it in your browser. Then, print!Here are some visuals of some of the products listed above;
Rao’s Sensitive Formula Marinara Sauce. It’s fantastic. If you want to make your own sauce (either a simple version or a slightly more authentic version) look at the recipes on my low FODMAPs page.
It’s very difficult to find a snack bar without agave, honey, dates or inulin (chicory root), but several varieties of these bars are free of all of those ingredients. Yum.
Real and Wonderful is a local company here in Columbus, Ohio. Our Whole Foods sells these but I’m not sure if they are anywhere else. These crackers actually contain ZERO garlic or onion, and they are packed with flavor! They do contain almonds, so sticking to only 4-5 crackers is suggested.
Need a little heat in your life? Yeah, me too. Texas Pete’s contains zero garlic or onion. If you don’t want this processed sauce, you could always just sprinkle some cayenne on your food (why not?!).
These foods are stocked in our kitchen at all times, no matter what. I can truly make a great variety of different meals and snacks with these foods, and my diet never gets boring. Sure, there are plenty of other low FODMAPs foods and drinks that could go on this list, but these are my favorites and the ones I keep on hand at all times. The tricky part about the low FODMAPs diet, and IBS in general, is that some people react differently to specific foods compared to others. I have found that the Monash University’s phone app has been the most helpful because it allows me to take notes when I eat something and have a symptom, plus it also clearly notes which type of FODMAP a certain food contains (ie: is it polyols? oligos? excess frcutose?). By knowing this I can easily tell to which FODMAP I am most sensitive.
Ok, enough with the FODMAPs, have a wonderful weekend everyone! Will you be preparing for a big Thanksgiving feast next week? My parents are hosting Thanksgiving this year for our family and I’m making two side dishes; broccoli and cauliflower aug gratin, and roasted carrots with pomegranate glaze (no, neither of these are low FODMAPs, oh well, I have to suffer a bit on Thanksgiving and it’s always worth it!). But of course we have to get through next week first, and I assure you it’s going to be a long week for me! On Tuesday night I have to be at work until 12am to “babysit” college students. Yeah, it’s the annual OSU vs. Michigan Mirror Lake jump! See this lake below? Yeah, that’s Mirror Lake. On Tuesday it will be packed with lots of ……. college students, and I get to hang out and make sure no one gets too crazy. Truthfully I’m excited to see this because I’ve only ever heard about it on the news or read about it, but never got to be a part of it. You’re jealous, right? Hahaha.
Happy Friday everyone!