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Getting Started on the Low FODMAP diet

June 24, 2012

Where do I start?  How do I start?  What should I eat?

When I first decided to eat Low Fodmap, I went to my pantry to see what I could eat from it… and found nothing.  Every single thing in my pantry had some type of fodmap in it.  It was very frustrating.

But I wasn’t about to go out about buy a whole new batch of groceries!  How do we save money and eat low fodmap friendly?

Well the first part of this answer you are not going to like– first you need to eat through what’s left.  Either you, your spouse, or your kids should eat what is left over in your pantry.  Don’t be a fool and spend $200 on groceries when you have $200 worth back home.  You can wait 2-3 weeks to start low fodmap.

Once you’ve cleaned out your pantry, start by only replacing things with fodmap friendly foods.  When you’re out of bread, buy some rice cakes, or rice wraps… etc.  Replace your food until you are ready to fully eat only low fodmap foods.

Here is a list of foods I use as staples in my pantry now.  They are lower in cost than most low fodmap foods, and they are good for your gut!

  • Meijer brand Lightly salted Rice cakes
    • They stick together better than any other brand
  • Low Fodmap versions of GF bread: like Rudi’s White Sandwich Bread or Kinnickinick’s White
  • Skippy brand or Planter’s brand Nautral Peanut Butter (Skippy’s Natural is now at Costco!)
    • Sugar instead of Molasses (and no partially hydrogenated oils!)
  • Yellow Bananas
    • you can buy them green though, that’s ok
  • Strawberries
  • Baby Carrots
    • stock up when they are $1 / lb.
  • Lean proteins!
  • Hard Cheeses – cheddar, mozerella, etc.
  • Kroger Lactose Free Milk (best price but it goes fast!)
  • Kroger or Trader Joe’s Almond or Coconut Milk
  • Old fashioned Oats
  • Food for Life Rice tortillas (there’s no honey in this brand)
    • I’m not a huge fan of them but many ppl buy them for deli sandwich wraps.  I think they go stale too quickly for my liking.
  • Yoplait Lactose Free yogurt
  • Low Fodmap friendly Greek Yogurt
    • like Chobani or Trader Joe’s: these brands don’t have added fructose or fruit-juice concentrate.  But be sure to buy flavors that contain fodmap-friendly fruits like strawberry, blueberry, vanilla, or pineapple.  Trader Joe’s Greek Yogurt is $0.99 each, I only buy Chobani when I get a similar deal.
  • Trader Joe’s canned meats – chicken, tuna, salmon, etc.
    • Make sure your mayo is Low Fodmap Friendly
  • Trader Joe’s Rice Pasta – $1.99 / lb, or their Corn Pasta which is $1.49 / lb.
  • Snap Pea Crisps by Snack Salad – available at Trader Joe’s or some Costco’s
    • Trader Joe’s now has their own brand of these called “Inner Peas”
  • Kettle Brand Salted Potato Chips (NOT the salt & pepper ones!  They have onion & garlic powder)
  • Spinach or other staple greens
  • Eggs
  • red bell peppers
    • buy when they are on sale, chop them and freeze them to make them last longer
  • Meijer brand Iced tea bags
  • Truvia Sweetener (approved for low fodmap)
  • Maple Syrup – Costco (or Trader Joe’s Grade B is a good price)
  • Balsamic Vinegar
  • Infused Aged Balsamic Vinegar
  • Spices – can’t live without spices
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