Healthy low fodmap recipes

[HeadlessGummyBears]

Hi. Need help. DP and I’ve started to look into low FODMAP food as he has IBS but it’s beginning to stress us out because even things like watermelon is high fodmap. Can anyone suggest recipes and snacks that are not only healthy, but also are low fodmap? Researching on things like asafoetida because it was suggested as an alternative to onions and garlic and then found out that it’s not good for pregnant women so everything I have read that I thought was supposed to be good like watermelons, cauliflowers, apples etc are high fodmap so I just feel lost

[azulmariposa]

If you have no dietary issues then you really shouldn't do a low fodmap diet. It's not very healthy and you can miss out on vitamins and minerals.
The best thing would be to look at a list of allowed foods and base a meal plan around that.
Ideally it should be done under the guidance of a dietician, you start the diet for six weeks, then gradually introduce the banned foods (in their groups) to see what you have reactions to.

[Ricekrispie22]

Findingout that garlic infused oil is FODMAP friendly has been life changing! It has improved a number of meals and recipes, particularly homemade pesto,as well as pasta sauces andcurries. Make sure when you buy this that the oil doesn’t contain any garlic and is just infused. I’ve found suitable oils in Asda, Waitrose and Tesco (costing around £2)
My two favourite loaves are the Warburton’s gluten free tiger loaf and the Genius gluten free toastie bread. Both of these have improved the taste of many Saturday brunches, and I alternate buying them on a fortnightly basis. Aside from loaves, I also love the Schar baguettes and burger rolls available, as well as the BFree pitta breads and wraps (be careful though as the BFree range sometimes have hidden FODMAPs such as inulin and apple juice, so these wouldn’t be suitable during elimination phase) – perfect for low fodmap lunches.
There are a number of gluten free pasta brands on the market, however I am prettyhappy with Sainsbury’s own brand of free from pasta, which comes as penne, fusilli, macaroni, tagliatelle and lasagne sheets.
With a selection of flavours, Nairn’s gluten free biscuits are perfect on the go, or for a mid-morning snack. My favourites are the ginger, blueberry, golden syrup or chocolate flavours. They are reasonably priced too with four snack size packets of biscuits for just under £2.

Quinoa salad www.bbcgoodfood.com/recipes/10505/spiced-quinoa-with-almonds-and-feta
Frittata www.shecanteatwhat.com/courgette-feta-low-fodmap-frittata/
www.bbcgoodfood.com/recipes/2196641/bacon-and-brie-omelette-wedges-with-summer-salad
Sea bass and caper dressing www.bbcgoodfood.com/recipes/baked-sea-bass-lemon-caper-dressing

Pineapple ice lollies www.avogel.co.uk/food/recipes/pineapple-ice-lollies/
Rice cakes
Smoothie glutenfreecuppatea.co.uk/2017/10/14/low-fodmap-smoothie-recipes-no-banana-dairy-free/
Arla Lactofree yogurts
Approach yogurts

[Blondie1984]

Try looking at this blog www.shecanteatwhat.com/low-fodmap-recipes/ - all the recipes are FODMAP free
She has a book too but plenty of recipes here for free

Who recommended he try the FODMAP approach?

[HeadlessGummyBears]

Thanks for your recommendations everyone. DP’s doctor recommended the elimination diet so he has to avoid high FODMAP foods. But it’s sometimes confusing because something that is healthy can still be high fodmap so it’s difficult to meal prep etc.

[Blondie1984]

Try downloading the MONASH app - it's really helpful

[TheClitterati]

Low FODMAP isn't about healthy eating as such. It's about not suffering from IBS anymore. I at a lot of steak and salad on it. Eventually I started eating gluten free cakes carb products which are fairly dreadful.

You can get some quite good low FODMAP cook books.

Making my own kefir and taking some everyday keeps my IBS in line / I can pretty much eat what I want now. It's worth trying

[HeadlessGummyBears]

@Blondie1984 Thanks for the recommendation, have passed it on to DP.