Food & Drink Magazine

FODMAPs Lately

By Lilveggiepatch @Lilveggiepatch

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:


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


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

gf bread
 Ezekiel GF bread


salad + bread
 Romaine with yellow bell pepper (red, orange + yellow are fine; green are not), olives, olive oil, mustard + vinegar; this bread

fodmaps scramble
 Eggs scrambled with olives, yellow bell pepper, tomatoes, cheddar + spinach; Udi’s cinnamon raisin GF bread with butter

stir fry
 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)


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.

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


fodmaps snack
 B’s genius creation: raw zucchini slices, polenta, olives, peppers, salt, pepper + cayenne

gf cornbread
 GF cornbread with butter + cheddar

bean free hummus
  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.

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