6mo ago

What are some good low FODMAP meals you can suggest?

So recently learned from my doc that I need to follow a low fodmap diet. It's no big deal as long as I can eat potatoes (so many amazing things you can do with potatoes). I was wondering if anyone had some great low fodmap recipes that I could make that my wife (who doesn't need to follow the diet) and I could enjoy. I'm the cook, so as long as she enjoys it, we're good to go. I just made julienne fries with an egg on top and I found this amazing LFODMAP Louisiana hot sauce that I poured over it all. One of the best brunches Iade since I've had to follow this diet.

Edit: Thank you to those who are supportive of medical conditions such as IBS, Crohns, and Celiacs (which are the conditions that should use a low FODMAP diet). Also I'm very appreciative of people who are knowledgeable in the diet that I am referring to

FODMAP MEANS fermentable oligosaccharides, disaccharides, monosaccharides and polyols. All the things that are known to trigger reactions in certain GI issues that some people have. It's an important issue because you have serotonin receptors in your GI tract. It can also impact daily life and sleep!

However, I'm asking for recipes for low FODMAP diets. I ask very respectfully that if you do comment, please give me a recipe(s) instead of expressing the importance of the diet or that you know what the diet is.

Again, respectfully, recipes, please. Stop telling me you know what the diet is.

21 comments

I've been on a low fodmap diet for a while. This is a really broad question without some parameters but I'll give it a go.
It also depends on what the goal of the low fodmap is (e.g. weight loss, diabetic control, etc.)
That said:
a quick and easy way is to assume all processed carbs are out. This isn't 100% true across the board but helps you draw a line somewhere. Processed carbs being things like bread, candy bars, pasta, etc.
nuts like walnuts and peanuts are great snacks
eggs for breakfast or if you want something more filling you can do oatmeal with some oatmilk. Not regular milk
for meals, do whole foods like a chicken thigh with some peppers or a lean steak with spinach
since you love potatoes, a great trick is to make a ton of roasted cut potatoes and put them in a container. Add them to dishes as you see fit. Even though I don't do low FODMAP, I still do this
- Yeah... ok cool. And I don't mean to sound rude, but I'm trying to get recipes
  
  Chicken thigh with Roasted Vegetables
  Pan fry chicken thigh, making sure the thickest part reaches 165° F
  Season to taste (I recommend a pinch of kosher salt and a good helping of black pepper but that's just me. You can also go savory with rosemary sprig for the last 5 minutes of cooking)
  While chicken is cooking, put chosen vegetables in a bowl, lightly cover with olive oil. Sprinkle salt
  bake in oven at 400°F for 45 minutes
  If you're feeling adventurous:
  sear both sides of chicken in a Dutch oven (or cast iron)
  while waiting, season vegetables as instructed above
  once both sides of the chicken are sufficiently browned, add vegetables to the Dutch oven
  Cover and stick it in the oven at 375°F for 30-45 minutes depending on how done you want your vegetables
  If you use the latter method, be sure to cook the chicken all the way through. Vegetables will be soaked in chicken fat.

If you would tell us what FODMAP stands for, I guess this would be easier....
- It’s an acronym referring to different sugar types. Research from Australia is showing that many digestive issues are caused by an inability of some people to properly digest some of these sugars. The point of the diet is to fully eliminate all of those sugar types for a few weeks and then slowly reintroduce them until you figure out what your trigger is. You can then try to avoid that sugar type in your diet.
  I’m supposed to have done this. They give you a sheet of all the foods you are allowed. I couldn’t figure out where I’d get the time and energy to fully cook every meal from scratch over a two week period so I didn’t even try.
  
  Thank you for explaining it for me. And so far it's really not that hard. No dairy, gluten, high acid or citric acid. At least that's what I'm following. And to answer the other questions, FODMAP means fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Which can ultimately trigger IBS symptoms, and like @stoly@lemmy.world said, you have to start there to eliminate things that trigger IBS
- Read this. It'll help
- You could always just Google it
  
  Yeah, I could just scroll past and ignore OPs question too.
  OP is asking for help, it's on him to provide the necessary information.

It's more of a side but put 1lb carrots, maple syrup 1tbs (the real stuff) (I like local honey and it doesn't mess with my IBS but it's not low fodmap), cinnamon, 1 cup of water in a pot and steam it. My MIL does it in the insta pot and it's done fast.
Put some salmon on a baking sheet with some salt, brown rice in the rice cooker, and cut up some cantaloupe (theres another Mellon called Santa clause so good just tried it this month super good)
A low fodmap meal

My wife had to do the low fodmap thing for a while, but I'm usually the one who does the cooking. She is also vegetarian which limited things even more. The best thing I learned was you could get decent pizza dough by combining gluten free flour and adding back in vital wheat gluten.
As you probably already know, regular flour isn't low fodmap, but gluten free flour is. As long as you don't have an issue with gluten, you can buy and vital wheat gluten separately and mix it in and end up with something that more closely resembles regular dough.
Unfortunately I don't remember what ratio I used. I also never tried extending it to other bread-like foods but it might be worth a try. I hope the general idea is enough for you to start some experiments.
Good luck!

21 comments

Chicken thigh with Roasted Vegetables