5 Low FODMAP Tips for the Big Game
This blog was written by dietetic intern Dara Ledwitz with help from Gutivate founder, Erin Judge RDN, LDN, CPT.
For many of us, football fans or not, the second Sunday of February consists of gathering with family friends to watch the big game and more importantly, eat some good food. Getting together to enjoy days such as this may look different when eating low FODMAP, but that does not mean it is impossible.
Here are 5 tips and tricks to navigate eating all your football Sunday favorites, and some recipe ideas that everyone can enjoy!
Ask about ingredients
Many of our Sunday favorites contain ingredients that we should limit on a low FODMAP diet. These ingredients can be found in the Monash University Low FODMAP Diet App. A few common ones you may see in dishes include garlic, onion, wheat, milk, honey, and cauliflower. By asking for clarity around what the ingredients in dishes are, you will be able to rule out if it would be appropriate to eat or not.
You can also request that your friends and family make substitutions in their dishes to best accommodate your needs. This is a great way to ask for the support you need!
Know your cheeses
On the low FODMAP diet, some cheeses are okay to have in moderation, such as hard cheeses. Refer to the Monash app to know exactly what the ideal serving size per type of cheese is.
In your own recipes and as a request to others, aim for lactose-free or lower lactose alternatives. This can help you enjoy the creamy dips and cheese boards with a bit more confidence.
Bring your own dish
Making your own dish gives you the ability to know exactly what you are eating, and can give you peace of mind. Check out some of the recipes below for low FODMAP dishes that would be a good fit for the game!
It’s tempting to think that a low FODMAP dish may be “less than” the other dishes people bring. This isn’t true at all! Be proud of your dish and share it with others to increase the quality of your social life and avoid feeling isolated.
Think about your beverage
While some alcohol is low FODMAP, alcohol is a gut irritant that can lead to IBS symptoms. Similarly, bubbly beverages like sparkling water and seltzers can cause more gas and bloat.
To stay on the safe side, make water your beverage of choice. If you want to add flavor, you can try infusing fruit or adding small amounts of low FODMAP juices to create a “mocktail.”
If you do want an alcoholic beverage, refer to the Monash app to discover what option would be best and be mindful about your intake to make sure it feels good for your body. A few low FODMAP options would be white or red wine, whiskey, gin, and vodka. Mixers can be tricky, but lime juice, ginger, and cranberry juice could be safer options.
Enjoy time with your family and friends
Most importantly, enjoy being around your family and friends! Instead of letting stress take over this fun and special Sunday, find ways to relax, eat delicious food, and watch (or “watch”) football!
You can prioritize mindfulness and relaxation at the start of the day to help support your body with this. Journaling, meditation, gentle exercise, good sleep, and talking through some of your concerns with someone you trust are all great ideas for this.
What’s your poop personality? Find out here!
Our Sunday football faves:
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