A huge frustration for people following the Low Fodmap diet is seeing recipes they ‘can’t have’ or focusing on the foods that a re restricted as opposed to the ones that are not.
Here we show that life on the Low Fodmap diet is far from boring and there are many alternatives to foods your body is telling you to avoid. Becoming a seasoned food ‘substitutor’ means that it is much easier to cook, you more often get the same results as the original ingredients more often and you don’t feel as though you have to miss out on anything! Some of our favourite substitutions for high FODMAP foods are here :
Garlic to Garlic-infused olive oil
This if often the food that people miss the most. Given garlic has such an intense flavour and aroma, it is difficult to replicate, however garlic infused oil is a great alternative. You are using the ‘real thing’ and cooking it through other food items to get that same great flavour and aroma. You can find a recipe in our recipe section
Wheat flour to Rice flour/tapioca flour/potato starch blend
If not equal to, this is a close second to garlic in terms of things people miss the most. There are many alternatives to wheat flour and you need not feel like you are missing out. Taking some time to understand the cooking methods for alternatives to wheat flour will provide you with many options for substituting in your favorite recipes.
Wheat or rye-based cereals to Cornflakes, rice cereals, rice bran, oats
Despite needing to keep these alternatives to a minimum, they are many options for cereals and grains on a Low Fodmap diet. Choosing from Cornflakes, rice cereals, rice bran, or oats can mean the difference between a great or terrible start to your day.
Onion to Spring onions (green part only) or Chives
The white bulb part of a spring onion contains fructans and should be avoided on a low fodmap diet, however there is no such problem with the green part of a srping onion. These can be eaten freely and will provide that unique aroma and flavour that only onion can. Chives are low FODMAP onion alternative and provide dishes with a mild onion taste with just a hint of garlic flavour.
Honey to Maple syrup, rice syrup
Honey can be easily switched out with either maple syrup or rice syrup and in most cases is an easy 1:1 swap.
Blackberries/boysenberries to Blueberries, strawberries
Blackberries and boysenberries can be a surprise to many on the low fodmap diet as there is often the belief that ‘berries’ are safe. Blueberries and strawberries are a perfect alternative, sweet, fresh and delicious as a snack, garnish or ingredient.
Cashews to Walnuts, Brazil nuts, macadamia nuts, almonds
Cashews are high in FODMAPs. The good news is that cashews can be ‘activated’ to create a low fodmap version. Testing by Monash confirms that a serving of 10 activated cashews (15 g) is low in FODMAPs. Soaking cashews and allowing some of the water-soluble FODMAPs to leach out reduces their fodmap content and means that they can be consumed in moderation.
There are also many also many alternatives to cashews that do not need to be activated to be safely consumed. Walnuts, Brazil nuts, macadamia nuts, almonds are all low Fodmap alternatives to cashews. All nut consumption on a Low Fodmap diet should be kept to a minimum.
Wheat-based breads to Gluten-free bread, oat bread, spelt bread, sourdough bread
Lofofoodie recommends keeping consumption of all breads to a minimum. More precisely, no more than 2 slices per serving is our recommendation for symptom free consumption of the breads mentioned above. Gluten-Free bread can be consumption in higher quantities however we urge to stay on the side of caution and limit intake.
Milk to Lactose-free milk, rice milk, soy milk (made from soy protein)
If Lactose intolerance form part of your symptoms then fear not as the market is now flooded with lactose free alternatives for a huge range of products. Enjoy Lactose-free milk, rice milk, soy milk (made from soy protein) in free quantities. Lactose free cheese and yogurt are also great additions for calcium intake if you tolerate dairy well.