- 1. Low FODMAP Explanation and Food List
- 2. FODMAP Stacking
- 3. Create Your Go-To Meals Without Reinventing The Wheel
- 4. FODMAP Label Reading Tutorial and High FODMAP Ingredients Guide
- 5. What To Do When Dining Out (with Food Intolerance)
- 6. Food Sensitivity Tests: The Good, The Bad, & The Ugly
- 7. How To Get Back To A Healthy Gut Microbiome? (Part 1)
- 8. How To Get Back To A Healthy Gut Microbiome? (Part 2)
1. Low FODMAP Explanation and Food List
This module and the lessons within are for those with a food intolerance who are working with us to identify food intolerance triggers.
If you do not have any suspected food intolerances then you may skip to the next module.
Please check with one of the dietitian coaches if you do decide to switch something from your plan as we want to minimize “stacking” too.
1) Please see the “Downloads” section below to download your list of low FODMAP foods and their “safe” portion sizes. You can use this list to help create your own low FODMAP meals and snacks.
2. FODMAP Stacking
FODMAP stacking is the #1 reason people don’t do well on the FODMAP diet.
It’s fundamental to understand, yet most people are never taught.
This explains how it works and is the reason that food and symptom tracking during the beginning is so important.
3. Create Your Go-To Meals Without Reinventing The Wheel
This lesson looks at how you can make swaps in your eating plan to make it low FODMAP rather than sticking with someone else’s meal plan (like for example the meal plan you received from me or that you found online).
These are the steps which are explained in the video:
- List out the ingredients of your usual go-to meals, the 2 or 3 meals you typically eat in a week.
- Figure out how much of each ingredient would be in one serving for you (the amount that you would normally eat of that meal).
- Use the low FODMAPs foods list (previous lesson) to help you swap in low FODMAP ingredients for the usual high FODMAP ingredients you use.
- Now you have some low FODMAP versions of your favorite meals.
The ‘Eat This Not That FODMAP food List’ as well as an ‘Easy FODMAP Swaps List area available for download in this lesson by clicking the links under the ‘Download’ header.
4. FODMAP Label Reading Tutorial and High FODMAP Ingredients Guide
High FODMAP ingredients are often added to food products and we inadvertently eat them.
It’s important to be able to identify them in the ingredients section of the food label. This video is an example of a low FODMAP snack vs high FODMAP that I did in a previous online workshop.
Here is another look at the nutrition labels mentioned in the video above:
FODMAP Label Reading Guide
Available under the Downloads heading below is a label reading guide that you can use to identify high FODMAP and low FODMAP ingredients.
- The green boxes are low FODMAP ingredients and safe to eat.
- The red and orange are high FODMAP and should be avoided during the elimination phase.
Emulsifiers and Gums
There is some confusion surrounding carrageenan, xanthan gum an guar gum, which are common food additives.
These are all low FODMAP and permitted on a low FODMAP diet in moderate quantities.
However, some do not absorb the gums well and they can cause digestive stress in select people (but it’s unrelated to FODMAPs specifically).
So they are permitted, but keep that in mind if you are having symptoms despite a strict low FODMAP diet.
Knowing what to look for on food labels is incredibly important- even more so on the low FODMAP diet.
The video here is a great 1-minute primer from Buzzfeed on how to read labels in general. I strongly recommend you watch this quickly, even if you think you already know how.
- One of the main points to remember is that ingredients on food labels are listed in order of weight. So the first ingredient listed is in the highest quantity and the last ingredient listed is in the lowest quantity. For example, the first ingredient listed on a box of rolled oats will be rolled oats. The first ingredients listed on a candy bar will be sugar.
5. What To Do When Dining Out (with Food Intolerance)
Being on a low FODMAP diet doesn’t mean you need to stop going out to restaurants.
You just need to be very careful about what you order.
This video has some general recommendations and then cuisine-specific tips are listed below. Also in the video at 1:06 is a great idea for eating at a friend’s or relative’s place.
- I have included a low FODMAP fast food and restaurant guide to help guide your choices when those occasions come around. Note that if a common fast-food chain is not listed there, it’s likely it did not have any low FODMAP options (garlic and onion sneak into everywhere!). For example KFC and Taco Bell.
Before you go to the restaurant:
- Check the menu online ahead of time.
- Call the manager ahead of time to see if they can accommodate your dietary needs.
- Keep things like rice cakes, cheese and peanut butter handy and eat before you go to a restaurant.
- Bring your own salad dressing.
- Bring your own pasta sauce or stir fry sauce. They should be able to stir fry something acceptable for you.
When you are at the restaurant:
- Ask for a Gluten Free menu, then work from there to tell them what you want.
- Don’t be afraid to speak directly to the chefs
- It’s okay to send something back if it didn’t come out as expected.
- Always ask if foods are fried or breaded and what is in the sauce.
- Don’t allow yourself to be bullied into believing you are not entitled to expect them to be helpful and accommodating and to do it without making you feel uncomfortable.
What to eat:
- Most restaurants, whether it is on the menu or not, will cook you a plain omelet with herbs.
- Choose grilled meat or salmon with no seasoning or marinade.
- Avoid sauces and salsa.
- A lettuce wrapped grilled burger and regular fries are safe.
- Avoid pickles due to the high fructose corn syrup in the brine.
- Order plain boiled rice.
- Some pizza places offer gluten free bases. Make sure they don’t add any garlic or onion to the base and avoid toppings like mushrooms or salami.
- Have gluten free pasta with olive oil, spinach and unseasoned grilled chicken.
- Have salad (without croutons) with a safe serving of balsamic dressing.
Tips for eating out at Indian restaurants:
- Check the menu for Jain dishes (vegetarian cuisine, without garlic, onion, potato and eggplant)
- Watch out for sweet dishes as they may also contain creams and Sultana raisins.
- A general veggie dish may contain cauliflower and they may use tomato puree instead of tomatoes.
- Ask if they can grill you some chicken skewers chicken tikka style but using herbs and spices you can tolerate.
- Ask if they could use a different grill from where they fry the onions.
- Ask for meat that has not been pre marinated.
- Ask for no dressing on salads and not to garnish or serve with onions.
Tips for eating out at Mexican restaurants:
- Order fajitas with no seasoning on the meat. Pair it with lettuce, tomatoes and plain rice.
- Make sure no onions and no green pepper are cooked with meat or marinated in onion or garlic.
- Grilled plain steak.
- Grilled chicken tacos, without any onion. No spices.
- Make sure burgers are seasoning and spice free.
- Sharp cheddar is usually extremely low lactose or lactose free.
- You can have corn tortillas with cheese and chicken.
- Ask if they can chop fresh tomato and cilantro instead of eating their salsa which usually has garlic and onions.
- Plain chicken and cheese quesadilla.
- Make sure they don’t put sour cream on anything.
Tips for eating out at Seafood restaurants:
- Fish tends to be the most simply cooked.
- Order a side salad with oil and vinegar on side.
Tips for eating out at Oriental/Asian restaurants:
- Many Oriental places will cook your food fresh to your specifications (e.g. without sauce).
- Vietnamese food can be a good choice. Check to see if you can get non seasoned meat.
- Rice or a rice noodle bowl and fish sauce and sambal oelek are low fodmap.
- Be careful with sushi rice. It is usually sweetened.
- Order raw salmon or tuna.
- Steamed chicken or shrimp with a safe veggie. No sauce.
- Be careful with beef and broccoli, some places put a sweet sauce on it.
- Order Japanese Ponzu sauce.
- For Thai food (eg. pad thai) make sure they don’t add any onion.
6. Food Sensitivity Tests: The Good, The Bad, & The Ugly
Join me as I chat with one of the Dietitians on the Diet vs Disease team, Rachel!
Rachel worked at Cleveland Clinic for 4 years and saw clients almost everyday who had had food sensitivity testing.
Here’s what you need to know if you had it or are thinking of doing it.
7. How To Get Back To A Healthy Gut Microbiome? (Part 1)
In this video I chat with gut health expert Rory Hornstein about how we get to a healthy gut microbiome AND stay there!
In particular, we talk about how to do it when the client has been on a restrictive diet for so long.
8. How To Get Back To A Healthy Gut Microbiome? (Part 2)
This is a follow up of the previous video.
In this particular session we looked at how long it takes to get back to a healthy gut microbiome.