5 Steps to a Low FODMAP Pantry Makeover
Were you told to go on a low FODMAP diet to help manage your IBS symptoms?
This 3 phase diet is shown to be highly effective for reducing symptoms and identifying triggers in the diet. It is best done under the care of a dietitian, to ensure it is done properly (save your time and energy!) and to ensure other factors that can trigger symptoms are taken into account. If you’re searching for guidance as you go through this diet, schedule a consult here to see if our team would be a good fit for you.
Once you’re in phase 1 of the low FODMAP diet, the elimination phase, you simply eliminate FODMAPs until symptoms reduce. Sounds easy, right? The reality is that many high FODMAP foods are found in most products and are widely used in the diet, including garlic, onion, and honey. It can be overwhelming to see these foods everywhere in your pantry when you’re trying to make dinner.
Instead of letting the overwhelm take over, follow these 5 steps to make over your pantry like a low FODMAP pro.
1. Swap the spices and sauces for low FODMAP options
Most spice mixes and pre-made sauces will have FODMAPs in them, including garlic, onion, and shallots. Instead of stressing yourself out at the grocery store reading every single label, swap these for certified low FODMAP alternatives. Some brands that can be helpful are FODY Foods (save 15% here with code ERINFODY15), Casa de Sante, Gourmend (save 15% with code ERINJUDGE), and Rachel Pauls Foods.
Stock up on a variety of spices and sauces so you can add flavor to your meals, without the stress. In addition to these swaps, make sure you grab some garlic-infused olive oil. You can get this from Fody Foods, or you can look for it from an olive oil company in your city!
The FODMAPs in garlic, onion, and shallots are all water-soluble, meaning they dissolve in water. You can infuse the flavors of these foods into oil (a fat!) and the FODMAPs won’t be there! To make your own infused oil, heat oil over medium heat and add in garlic, onion, or shallots (only 1). When the oil smells fragrant, remove the food and either use or store in the refrigerator.
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2. Mix up your flours
The low FODMAP diet is not a gluten-free diet. Gluten is the protein in wheat and fructan (the FODMAP) is a carbohydrate in wheat. This means that full elimination of gluten isn’t necessary, but wheat may not be included in large portions during elimination. For wheat flours, you can simply replace them with gluten free 1:1 flours (this is my favorite!) so you can still make your favorite baked goods or homemade bread!
Low FODMAP breads can be tricky to find, so be sure to read labels. Schar has some certified low FODMAP and gluten free options, and Udi’s gluten free white bread is also an option. Sourdough bread that is slow-fermented (without added yeast) is a great wheat option that is lower FODMAP because the fermentation process breaks down the fructan! Learn more about that here. Another option to replacing breads and flours is adding in other low FODMAP grains, including brown rice!
3. Change your sweeteners
Many artificial sweeteners, like erythritol and xylitol, as well as some natural sweeteners, like honey and agave, are high FODMAP. These can be hidden in different products, especially bars and other snacks. Instead, opt for cane sugar (just reduce the amount) for an added sweetener or choose maple syrup for a natural option. Another way to sweeten foods and drinks is to add low FODMAP fruits, like strawberries!
4. Stock up on snacks
Having snacks on hand is key to following the low FODMAP diet, without the stress. Snacks are great for the days you plan to leave your house and aren’t sure if you’ll be back in time for the next meal. They’re also great if you are planning to go out to eat and know you may not have as many options available.
5. Rethink your supplements
When it comes to gut health, the supplement industry thrives on marketing a wide range of supplements that claim to make all problems go away. Many of these “gut-friendly” supplements may contain high FODMAP ingredients and may actually have adverse side effects.
Rethink the ones you currently use, and work with a dietitian to know which (if any!) supplements would be helpful for your specific symptoms and health history. Apply for a consult here if you’re needing guidance on this!
If you’re new to IBS and the low FODMAP diet, and you’re feeling overwhelmed about what you should do, take our free IBS Fundamentals Mini Course! This will help you understand what may be going on in your body, so you can put together a plan that works FOR you!
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