I am Trying Not to Die While Doing Low FODMAP

Recycling my old Tumblr while I am easing into the restrictive part of my low FODMAP diet. Will post recipes i use and safe snacks as someone who hates cooking and diets

[autisticlowfodmapcookbook]

Low FODMAP Taco seasoning

For 1 lbs of meat (2 servings)

2 tsp of oregano

2 tsp of chili powder

2 tsp of cumin

1 tsp of smoked paprika

2 tsp of sea salt

Works great in tacos and nachos

[autisticlowfodmapcookbook]

Low FODMAP Breakfast II

Components

- Scrambled eggs / egg whites (I use egg whites because its fluffier and yolk bothers me even though its low FODMAP)

- Slice of Toast ( low serve of 1 toast because of fructans )

- Block of cheese of choice (I like going with Comte, brie, camembert or white cheddar)

Pre sliced vegetable mix:

In a reusable container I cut up a can of tomatillos, a can of hearts of palm, one day I will try adding a can of baby corn, chives, lime juice and my personal fav msg, although you can use salt instead.

Cook up the vegetables, then add in the eggs and scramble them, cook the toast and eat with a small block of cheese on the side!

[autisticlowfodmapcookbook]

Easy on the Stomach Caesar Dressing

Low FODMAP dressing that is modified from this video linked below I found on YouTube. I suggest watching it as it is very helpful.

Ingredients

1 Cup Mayonaise

4 TBsp of lemon juice (fructan)

4 TBsp of garlic infused oil (if you only have regular watch her yt video!)

4 tsp of Old Fashioned Grainy Mustard (without onion or garlic) (GOS)

2-4 tsp of capers

Optional: fresh dill, I havent tried it with this yet but intend to!

Now just blend it together (in a blender). You are done, you made dressing.

Since mayo is the base the expiration depends on that. I make this in bulk because me and my partner rotate between big chicken Caesar salads and stew as our main meals. For Caesar salads I use pre cooked rotisserie chicken (skinless) and shred it, arugula (washed), this dressing and the melba canape original toasts with seasoning, with some fresh cracked pepper on top.

Eat well folks! Food is fuel loves

Caesar Dressing ~ Low Fodmap ~ Fish free

Super easy to make, takes no time at all1/2 cup mayo2 tbsp oil1-2 tbsp nutritional yeast 1-2 tbsp lemon juice1-2 tsp capers2 tsp grain musta

[autisticlowfodmapcookbook]

I remade this I put in 4 tsp of dried dill (for 3x this recipe, I refill a massive bottle in my fridge), genuinely made it soooo much better. Next time I am going to make a post about homemade croutons because I got a recipe from a family friend and its super cheap and it uses a stale baguette which I find whenever I buy them I end up throwing half of it out so it saves waste.

[autisticlowfodmapcookbook]

Ingredients that Saved me when I started Low FODMAP diet phase 1

This list will probably be short and updated when I think of anything.

- MSG, like salt but better

- These cheeses - monteray jack babybel, comte, brie, aged white cheddar, camembert

- Garlic olive and sunflower oil (in lieu of garlic)

- Pickled garlic (in lieu of garlic)

- Pickled onions (in lieu of regular onions)

- Canned tomatillos (in lieu of tomatoes)

- Canned hearts of palm (a vegetable)

- Chives (in lieu of onions)

- As a sauce guy, mayonaise, vinegar and lactose free Greek yogurt

- Freshly cracked black pepper

- Arugula- easy leaf for salads, a bit bitter but the taste of relief easily makes up for it imo

[autisticlowfodmapcookbook]

Easy on the Stomach Caesar Dressing

Low FODMAP dressing that is modified from this video linked below I found on YouTube. I suggest watching it as it is very helpful.

Ingredients

1 Cup Mayonaise

4 TBsp of lemon juice (fructan)

4 TBsp of garlic infused oil (if you only have regular watch her yt video!)

4 tsp of Old Fashioned Grainy Mustard (without onion or garlic) (GOS)

2-4 tsp of capers

Optional: fresh dill, I havent tried it with this yet but intend to!

Now just blend it together (in a blender). You are done, you made dressing.

Since mayo is the base the expiration depends on that. I make this in bulk because me and my partner rotate between big chicken Caesar salads and stew as our main meals. For Caesar salads I use pre cooked rotisserie chicken (skinless) and shred it, arugula (washed), this dressing and the melba canape original toasts with seasoning, with some fresh cracked pepper on top.

Eat well folks! Food is fuel loves

Caesar Dressing ~ Low Fodmap ~ Fish free

Super easy to make, takes no time at all1/2 cup mayo2 tbsp oil1-2 tbsp nutritional yeast 1-2 tbsp lemon juice1-2 tsp capers2 tsp grain musta

[autisticlowfodmapcookbook]

Low FODMAP Beef Stock 'Cubes'

So here are two options to replace beef stock cubes. Those cubes are mostly MSG so I found a good alternative (in a stew that has lots of veggies already) is to just use a TBsp of msg (for every half a cube). I do not subscribe to the unfounded beliefs about it and I do not have a sensitivity to it.

Alternatively 1 TBsp of MSG and a TBsp of beef bone broth powder (its expensive and most stock cubes dont have much beef in it, but it is good for you which making sure you get lots of nutrients while doing low FODMAP is important.)

[autisticlowfodmapcookbook]

Safe Snacks

Here are some Safe Snacks, I will add on when I find out more:

Strawberry Milkshake Frosted Flakes with Almond Milk (1:1Cup)

Plain Popcorn (I bought one of those microwave popcorn containers, I will add msg/ my own seasoning)

Guava Juice

2 Kiwis (skinned)

Plantain Chips

Prawn Crackers

[autisticlowfodmapcookbook]

Easy Low FODMAP Breakfast I

This is one I make the night before when I think about it and you kind of have to. It has 1 serving of fruit, fibre and milk.

It is this easy.

1 Cup of your milk of choice. (Almond, soy, macademia, quinoa are all safe in 1 cup serving)

2 TBsps of Chia Seeds (this is a normal serving size and should be tolerated by most. If this meal upsets you, lower it by half a tablespoon and take note you may have a fructan issue.)

1 cup of frozen blueberries. Blueberries are expensive so this for some reason is usually a cheaper option.

Put it all in a jar and leave it til the morning, in the order listed. I mix it when I put the chia seeds in but just plop the blueberries in on top so the seeds have room to transform. Texture is not for everyone but with these ratios it is waterier and not slimy like usual chia seed pudding.

[autisticlowfodmapcookbook]

Low FODMAP Side Smoothie

Not a full meal, but will get you a serving of fruit

What you Need

Blender

Tropical Fruit Mix (dragon fruit, passion fruit, pineapple)

Ginger Ale (real ginger), plain soda water also works. *Carbonated bevs can affect some people with ibs, I am not sure how this works post blend.

Whatever else you want

How I do it

1 cup of Tropical Fruit Mix

[Passion fruit has fructans in too big of a serving, same with Pineapple and Dragonfruit is completely safe. I use one cup as that serving is pretty safe. There is no mango in the tropical fruit mix]

I usually use 3/4 of a can of real ginger ale. Use it to the consistency you like.

Blend smooth.

Bam. A serving of fruit that just tastes really good and is a pretty colour.

[autisticlowfodmapcookbook]

Low FODMAP Easy Lunch 1

28 May 26

Ingredients: Chicken (shredded), rice vermicelli, vegetables, mayo, extra something

Chicken - 130g

Rice vermicelli, as much as my bowl allows, then I boil my kettle and heat it up like ramen (but uh drain the water after lol)

Vegetables - today 1/2 cup of diced cucumbers (fructose guys), 3/4 cup of cauliflower rice (fructan dude), shredded carrots (75g is a serving) would work too I just find them annoying.

Mayo- I use kewpie, as much as my heart desires (this was a texture mistake, honestly 2-3 table spoons you can taste it without making it such a slimy mess) People say kewpie is better tasting but I am unconvinced.

Extra - Maple mustard only a table spoon so I dont worry about the additives but mustard has GOS if anyone was curious, could add more. Also a big balsamic vinegar (unfortunately another fructose guy but the other vinegars do not have this issue) advocate if this sounds gross. Or find your own we all have different tastes, this is about the ease.

Less cauliflower means more sesame seed i have to keep that in mind for next time

Cost efficiency: I get a rotisserie chicken and split it into multiple 130g portions to use throughout the week. I get someone I know with a costco card to get the big bags of cauliflower rice and I split that up. I buy one cucumber which after I julienne up with a mandolin lasts over several meals. Rice vermicelli is available at my local dollar store.

Nutritional value: checks off 2 servings of vegetables (out of the recommended 5)

1 big load of carbs for your beautiful and tormented brain (fat in the mayo is for your brain too)

2 servings of protein (which you only need 2-3 which is crazy if you consider all of the protein products out now, that being said it would be different depending on your activity level)

[autisticlowfodmapcookbook]

Safe Extremely Low/no FODMAP Foods

All the foods I could find on the monash app that you can eat up to 500g of and be fine. This should mean that when you add this to a meal you will not have to worry about FODMAP interactions. What this does NOT mean is that these are the only foods people on this diet can eat. Please talk to a doctor or dietician about the diet, plus check out the monash university for more resources, I am not a doctor just someone going through it. What I do that I suggest is to copy the ones you will actually be able to buy and eat and add them to a list.

Bread/Cereal/Rice/Pasta

Baking Powder

Couscous, (maize/corn)

Grain, Barley, whole, sprouted

Grain, millet, hulled, cooked

Hominy, canned, drained

Noodle, kelp

Noodle, rice, Hsinchu

Noodle, vermicelli (mung bean)

Noodle, vermicelli (sweet potato)

Noodle, vermicelli (rice)

Pasta, gnocchi, potato and rice (gluten free)

Polenta, cornmeal, instant

Quinoa, black

Quinoa, white

Rice, arborio

Rice, basmati

Rice, bomba

Rice, black

Rice, brown

Rice, glutinous

Rice, jasmine

Rice, white

Taco shell, corn, hard, plain

Tapioca / Sago / Sabudana, pearl or seed style

Vegetables

Bamboo shoots, canned in brine, drained

Bamboo shoots

Banana blossom / heart, canned, drained

Beetroot (I think these are just regular beets if anyone can confirm), pickled in vinegar, drained

Callaloo, canned in brine, drained

Carrots, unpeeled

Cho cho / Chayote / Choko

Choy sum

Chrysanthemum greens

Collard greens

Baby corn, canned, drained

Endive

Fungus, white back black, dried

Heart of Palms, canned in brine, drained

Jalapeños, pickled in vinegar, drained** this naturally has capcaiscin which can cause issues with some people with ibs

Kohlrabi, peeled

Leek (green leaves only)

Lettuce, red coral

Lettuce, rocket / arugula

Mushroom, maitake

Mushroom, oyster / hiratake

Olives, black, pitted

Olives, green, pitted

Parsnip

Potato, red, unpeeled

Potato, white, unpeeled

Radish, unpeeled

Spinach, english (not baby)

Sprouts, broccoli

Sprouts, mungbean

Squash, button / patty / pan / scallop

Swiss chard / Silverbeet

Tomatillo, canned in brine, drained (recommend for salsa if tomatoes mess with you)

Tumeric

Watercress, fresh

Witlof / witloof / Belgian endive

Fruit

Ackee, canned in brine, drained

Sugar banana, firm, peeled

Blueberries

Breadfruit, peeled

Starfruit / Carambola

Dragonfruit (well 330g but thats close), peeled

Durian, deseeded

Guava, ripe, peeled

Jackfruit, young(?), canned, drained

Papaya, green, peeled, deseeded

Papaya, yellow, peeled, deseeded

Plantain, green, peeled

Rhubarb, stalk

Dairy, soy, lactose-free

* for high in fat large amounts can affect gut motility and trigger symptoms

Cheese, brie, french *

Cheese, camembert *

Cheese, camembert, french *

Cheese, tasty, regular fat *

Cheese, cheddar, Colby, regular fat *

Cheese, comté, french *

Cheese, cream, plain, lactose free, regular fat *

Cheese, feta *

Cheese, gruyere, french *

Cheese, manchego, spanish *

Cheese, monteray jack *

Cheese, oaxaca *

Cheese, parmesan*

Cheese, parmigiano-reggiano, italian *

Cheese, percorino style *

Cheese, swiss *

Coconut cream, canned, regular fat *

Cream, thickened, lactose-free, regular fat *

Milk, lactose-free

Milk, macademia

Milk, almond

Yogurt, natural, lactose free, regular fat*

Yogurt, strawberry, lactose free, regular fat*

Nuts, seeds, pulses(?) & vegetarian

Bean, black (douchi), fermented

Egg replacer

Fermented bean curd, contains chilli without garlic or onion **

Beverages

Soda water

Tea, epazote

Tea, green

Tea, licorice

Tea, osmanthus

Tea, peppermint

Meat

Go ham, its all dandy besides cured meats

All canned and regularly cooked meats/fish

Condiments

Yes the dried version of fresh herbs makes a difference

Broth, chicken, clear, "Asian-Style"??

Capers, in vinegar, drained

Capers, salted

Coconut cream, canned

Herb, basil, THAI, fresh

Herbs, chives, fresh

Herb, dill, fresh

Herb, gotukala / gotu kola, fresh

Herb, oregano, fresh

Mayonnaise, Japanese*

Mayonnaise, low fat *

Mayonnaise, regular fat *

Mirin seasoning

Nutritional yeast

Spice, coriander seed, dried, ground

Verjuice (I am not familiar)

Vinegar, apple cider

Vinegar, red wine

Vinegar, malt

Vinegar, rice wine

Vinegar, white

Snacks

Prawn crackers

1 packet of plain popcorn (I know this doesnt fit the list but the snack section was a bit dreary)

Sweetener

Agar agar

If there is ANYTHING I missed or got incorrect please correct me so that I can make the appropriate edits.

[maligatorthealligator]

Alright guys: FODMAP Recipe Builder

Color coded for ease of use. Lists low and medium (as of posting this the "medium serving" column isn't done) FODMAP servings according to Monash. This is not a substitute for the app. This contains only common ingredients. I built this for personal use because the app doesn't allow you to add multiple items to a list and then cross-reference for FODMAP content.

Obviously that's a problem if you need to avoid, say, fructan and everything is technically low FODMAP...except they're all items that contain fructan...so now you've inadvertently stacked a bunch of low FODMAP fructan items on top of each other which might actually turn a LOW meal into a HIGH meal and give you problems.

Happy cooking!

FODMAP Recipe Builder

[autisticlowfodmapcookbook]

First Post About Low FODMAP

I am seeing a lot of misinformation online about this diet which has made it difficult for me to follow. I find the restrictions difficult because I hate cooking and now I have to think about food a lot. Especially since I am following the hobbit format (two breakfast, elevensies, lunch, afternoon tea, supper and dinner) so that I do eat enough as I am trying to gain the weight back I have lost due to ongoing health issues.

So this is me trying to get my shit under control and follow the monash university low fodmap rules (because as far as I know they are the only ones studying it) and find out what my intolerances are.

[phoenix-positivity]

FODMAP ratings

Found all of these on pinterest and am sharing here because it's a good resource. (Note that these are just general recommendations for people with IBS to help reduce symptoms, but every person is different and will thus respond differently. Also would like to state that I'm anti diet-culture but medical dietary restrictions and accommodations are very different from fad diets.)

[autisticlowfodmapcookbook]

This is important for the diet! Ignoring the app stuff but just the basics on how it works.

[autisticlowfodmapcookbook]

Would anyone else fuck Kramer

[k-i-l-l-e-r-b-e-e-6-9]

[guccixcucci]

There is literally no reason to hate children. Seek help

[mmarze]

I hate their parents

[guccixcucci]

This is the correct answer. No one add anything else to the post