When you start to follow the low-FODMAP diet*, you may feel a little lost because big changes must be made to your diet. So here are some tips and tricks to help you organize your kitchen.
Tips for low-FODMAP meal planning
Start by finding substitutes for the dishes you like. For example, if you eat lots of pasta, discover which gluten-free pasta type you like the most. There is no shortage of choice. If you think you can’t do without garlic and onion, learn how to replace them in our article Flavour Gain without the Pain.
It may be convenient for you to have simple snacks on hand that you can count on when you don’t have time to cook, such as: boiled eggs, canned tuna, salmon or sardines, nuts, excluding cashews and pistachios. For more snacks ideas, please read our TOP 10 Low-FODMAP Snacks.
Take some time on weekends to decide what to eat for the next few days and prepare low-FODMAP meals ahead of time. For some inspiration check out our 500 Low-FODMAP recipes. Many can be prepared in advance and frozen. If the simple thought of meal planning is causing you stress, simplify your life and subscribe to our low-FODMAP meal planning service. Remember that stress and IBS don’t mix.
Low-FODMAP staples for your pantry and fridge
Protein sources: meats, poultry, fish and seafood not marinated or breaded, eggs, tempeh and firm tofu, canned legumes (well rinsed,1/4 cup), seeds and nuts, except cashew and pistachios
Dairy products and/or substitutes: lactose-free milk and yogurt, firm cheeses, soy beverage only if made from protein, fortified almond beverage
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