FODMAPs Lately

Slowly but surely, I’m getting the hang of this whole FODMAPs thing.  I found this grocery list, which has helped give me some more ideas about what is (and isn’t) okay to eat.   Here’s what some recent meals have looked like:

BREAKFAST

  GF oats with chia seeds, goji berries (small amount), banana, coconut butter, almond butter, vanilla, cinnamon, ginger + clove

BREAKFAST OUT

 Smoked salmon + chive scramble with homefries.  Chives are fine, but onions are not; I eat around the regular onions
 Ezekiel GF bread

LUNCH + DINNER

 Romaine with yellow bell pepper (red, orange + yellow are fine; green are not), olives, olive oil, mustard + vinegar; this bread
 Eggs scrambled with olives, yellow bell pepper, tomatoes, cheddar + spinach; Udi’s cinnamon raisin GF bread with butter
 Stir fry with zucchini, yellow squash, carrots, tomatoes, snow peas + tofu cooked with ginger, tamari (GF soy sauce), sesame oil
 Romaine, celery (before I knew only to eat 1/4 stalk at a time), yellow bell pepper, tomatoes, olives, smoked salmon, oil/vinegar/mustard; bread
 Scrambled eggs, smoked salmon, sautéed zucchini + tomato, brown rice tortilla (Trader Joe’s brand)

DINNER OUT

Going out to eat is hard, and it’s not always wise to rely on your server to know exactly what is in every single dish.  (I say this as a former server myself, and mean no hate!)  So many things have hidden sources of soy, garlic and onion, so the few times I have gone out to eat recently, I’ve ordered pretty basic things that have little or no seasoning.

 Sashimi + salmon rice ball (cooked salmon wrapped in sushi rice + nori seaweed

SNACKS

 B’s genius creation: raw zucchini slices, polenta, olives, peppers, salt, pepper + cayenne
 GF cornbread with butter + cheddar
  Bean-free hummus + almond-rice crackers (Blue Diamond brand)

DESSERT has been mostly fruit, dark chocolate, and Udi’s GF Snicker Doodle cookies.  Many fruits are acceptable for those following a low-FODMAPs diet, assuming you stick to one serving at a time.  I have a very hard time with this; I often eat 2 lbs of pineapple or a bag of mandarin oranges at a time!  FODMAPs aside, that’s obviously going to give most people an upset stomach.  So I’ve been trying to exercise portion control, but as we all know, changing habits is hard.  It’s also very hard to find dark chocolate that doesn’t have soy lecithin in it, and since I’m not supposed to have soy (other than tofu), I’ve been cheating a little bit.  But this is all a learning experience, and I’m trying not to be too hard on myself and expect things to be 100% perfect.  I’ll keep you posted.