Low FODMAP Kitchen Alternatives

As someone who suffers from an unhappy gut and IBS, I've greatly benefited from eliminating foods that are high in FODMAP from my diet. This is not recommended as a long-term diet, but rather, as an elimination diet meant to help you identify the foods that are most reactive for your body.

What are FODMAPs? I still can't answer this question without a quick Google search. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Essentially, these are certain sugars that can cause intestinal distress and physical discomfort.

Here are my favorite low-FODMAP recommendations that have become new staples in my kitchen:

1. Infused Olive Oil - garlic and onion, aka the holy grail of flavor, are unfortunately both high-FODMAP foods. Garlic infused olive oil and even the green tops of leeks have been a great way for me to add flavor to my meals while eliminating my discomfort.

Brand Highlights: Cobram Estate, Fody, Mantova

2. Milk Alternatives - lactose intolerance is incredibly common, with up to 65% of people in the work unable to digest lactose, especially amongst minority groups. Milk alternatives that are low-FODMAP include almond, lactose-free milk, soy milk from soy protein (soy beans are high-FODMAP), hemp milk, rice milk, hazelnut milk, and macadamia nut milk. Take advantage of the alternative milk frenzy and try some of these milk alternatives!

Brand Highlights: Blue Diamond, Elmhurst, Silk

3. Wheat Alternatives - wheat as a standalone is not considered high-FODMAP. But, when wheat is used in large quantities like in bread, pasta, and cereal, it becomes a highly concentrated source of FODMAPs. Whole grains that are low-FODMAP include brown rice, buckwheat, millet, oats, polenta, quinoa and sorghum flour.

Brand Highlights: Ancient Harvest, Schar, Bob's Red Mill

4. Low-FODMAP Fruits - Fruits containing more fructose than glucose are high-FODMAP, as glucose helps your body absorb fructose. Most stone fruits are high-FODMAP, while coconut, dragon fruit, grapes, honeydew, kiwi, lemons, limes, oranges, papaya, pineapple, raspberries, and strawberry have low polyols and are less reactive.

Let me know if these help alleviate your symptoms, and if you have any suggestions of your own.

Xo,

Danica

To learn more about the FODMAP diet directly from the research team at Monash University, download the Monash University FODMAP diet app providing plenty of low-FODMAP recipes, and an easy guide to which foods are low and high in FODMAPs.

Sources Used: https://fodmapfriendly.com/products/ https://www.healthyfood.com/advice/fodmap-content-of-milk-and-milk-alternatives/ https://www.monashfodmap.com/blog/grains-low-fodmap-diet/ https://www.pcrm.org/news/blog/breaking-santa-lactose-intolerant https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know https://www.healthline.com/nutrition/foods-high-in-fodmaps#TOC_TITLE_HDR_3 https://alittlebityummy.com/low-fodmap-milk-options/ https://everydaynutrition.com.au/7-easy-low-fodmap-swaps/ https://www.karlijnskitchen.com/en/low-fodmap-swaps/ https://www.healthline.com/nutrition/foods-high-in-fodmaps#:~:text=High%2DFODMAP%20fruits%20include%3A%20Apples,plums%20and%20watermelon%20(%207%20).