Low FODMAP Meal Planning Tips and Hints
Firstly, think about what you want to eat for the week (I’ve got some recipes on my site that I add to weekly www.thenutritioncentre.com.au there’s also www.alittlebityummy.com and www.everydaynutrition.com.au which are fantastic). Make a list of all of the ingredients that you need. If you need a prompt to get organised, put a reminder or reoccurring event in your calendar. I find that Sunday afternoon works for me. When might work for you?
Shop at the start of your week and buy all of the ingredients that you’ve got on your list. Stock your cupboard with low FODMAP staples. I buy enough fruit for 2 pieces per day per person and lots of low FODMAP vegetables and other perishables. Also stock up the cupboard with low FODMAP staples. Foods that regularly appears in my shopping basket include:
· VEGETABLES: lettuce, tomato, cucumber, carrots, capsicums, spinach, leeks, sweet potatoes, zucchini, broccoli, spinach, potato, pumpkin (not onions, garlic, cauliflower during the elimination phase)
· FRUIT: strawberries, blueberries, kiwi fruit, pineapple, passionfruit, melon and oranges (not apples, pears or stone fruit during elimination phase)
· CEREALS: sourdough bread (ensure it’s made in the traditional method, and that the dough has been proved for 2-24 hours – I usually go for the Bakers Delight Sourdough and Lo-Fo Bread, rice, quinoa, corn chips or brown rice chips (I use Sun Rice)
· PROTEIN: firm tofu, eggs, tinned lentils and chickpeas. NOTE: Tinned lentils and chickpeas are low FODMAP as the GOS are water soluble, so leach into the water. Ensure that you thoroughly rinse them before use and don’t use the chickpea or lentil water for your cooking. (If you’re a meat eater, all meat is low FODMAP as long as it’s not marinated with garlic or onion or other high FODMAP ingredients).
· DAIRY OR ALTERNATIVES: Greek-style strained yoghurt (my go-to is Chobani) or coconut yoghurt (there are many – Over The Moo is great), hard cheese, milk – either lactose-free milk, or plant-based “mylk” (ensure you choose a low-FODMAP variety, e.g. So Good soy milk)
· OTHER: spaghetti sauce (e.g. FODMAP certified Leggo’s “Classic Tomato with chunky tomato and herb” or FODMAPPED for You pasta sauce range), garlic and onion infused oil (I use Cobram Estate incused oils)
Do any meal prep that will make life easier for you during the week. This could involve cooking up your rice if you’re having fried rice (see recipe here) or dicing up what you need for a salad or your vegetables for dinner. I would only recommend doing this for 2-3 days max in advance otherwise, you may get an unappealing wilted mess that will turn you off eating it. You could cut up your fruit for a fruit salad and store it refrigerated in containers. If you’re having things like yoghurt for work, you can dish this up into containers with some fruit or and store in the fridge.
If you are like me and add roast vegetables a large proportion of your meals (frittatas, sandwiches, salads, pastas, I’ve even been known to add roasted pumpkin to my morning porridge – amazing!). I often do this roasting on a Sunday night. I simply wash all vegetables and keep the skin on (I use potato, sweet potato, capsicum, jap pumpkin), cut into desired size, drizzle with garlic or onion infused oil, add herbs like oregano, Italian herbs, or rosemary, sprinkle with salt and any other flavours you like and roast on a baking tray until soft. If you turn the oven off and leave the tray in you’ll get a caramelisation of the veg and they become super sweet and delightful.
WHEN THINGS GO PEAR SHAPED
We know that things don’t always go according to plan. We get busy, we go on holidays, we get sick, the family gets sick, the car breaks down. If this happens, what’s your backup plan? Do you have a stock of canned, frozen or packaged foods you can eat? Could you use one of your previous lists and get your food delivered through online shopping? What’s the best backup for you?
The Low FODMAP diet for IBS management can be challenging so, be kind to yourself. If you have any questions or need more assistance, feel free to get in contact :)
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