As you may already know, I am a huge fan of delicious food. Whether you can eat whatever your heart desires or you are on a restrictive diet due to food allergies or intolerances, food should be delicious!

I have made it my mission in life to develop and discover amazing meals and food ingredients to help you eat well while living with Irritable Bowel Syndrome (IBS), whether that means gluten-free, lactose-free, fructose-free, Low FODMAP or any other combination of these for you.

If you are suffering from gas, bloating, abdominal discomfort, and/or a change in bowel habits, you may have a food intolerance or IBS. By eliminating poorly absorbed and digested foods from your diet you can get to a place of symptom relief and figure out exactly what foods trigger your symptoms. This is what I do with my clients – figure out exactly what foods are the problem to help get them to a place where they are feeling better and like themselves again!

For those of you that are avoiding certain foods, you know how difficult it can be to search through store shelves in search of an ingredient list that passes your test! When it comes to shopping for low FODMAP staples, I’m sharing some of my favourites with you today!

The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.

Here are my top 5 low FODMAP foods:

1. Almond milk

Almond milk is low in FODMAPs and great for smoothies, on cereal, or in a latte. Make sure you look for an almond milk that is fortified with calcium and preferably also vitamins D and B12, especially if you are avoiding all other dairy, or else you will be missing out on these important nutrients! Not all non-dairy beverages are created equal, so be sure to read your labels!
2. Aromatic Vegetables

I start every meal with sautéed fennel, carrots, and a small amount of celery since garlic and onion (high FODMAP and sulphurous) should be restricted. Alternatively you can also use a garlic or shallot infused olive oil, since the FODMAPs don’t make their way into the oil, so you can get some of the flavour without the symptoms.

3. Fruit

With this group being very restrictive, I always make sure I have frozen strawberries, raspberries, and blueberries in my house, as well as citrus and fresh bananas! Note that all fruit contains fructose, so keep your serving size to about 1/2 cup.

 

4Corn Pasta

I especially love one Italian brand called Le Veneziane. It’s become a true a gluten-free, low FODMAP Italian staple! I also have Tinkyada rice pasta for a bit of variety.

 

5. Udi’s Gluten-free Bread & Pizza

Technically two things, but these are a good go-to Low FODMAP breads. I also really love GLUTINO bread these days. If you can tolerate gluten, nothing beats fresh spelt sourdough!

 

 

Check out my Pinterest board of Low FODMAP diet staples for all my product recommendations!

 

Wishing you good gut health & wellness,

Stephanie

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