Cooking low-FODMAPs can be difficult at first. Luckily a simple ‘low FODMAP recipes’ google search will bring up a whole range of great ideas! But you don’t always need to search for brand new recipes. If you’re willing to get a little creative, low FODMAPs recipe modification can be easy! This is particularly handy if you cook for a family and have some staple meals that you love.
The most important thing is that food tastes good, cooking doesn’t stress you out and keeps your tummy happy!
#1 TIP: Get familiar with what is and what is not low FODMAP – this will make the low-FODMAPs diet so much easier! Spend some time checking out the MONASH low-FODMAP app. Think about your usual recipes, about what low-FODMAP foods might be similar and swap them in for those high FODMAP ones! Some swaps might be obvious, and some might require a little more thought. You might even discover something new and improved!
Some common swaps:
Fruit & Vege:
- Garlic –> Garlic-infused oil
- Onion –> Onion infused oil, leek leaves
- Shallots –> Chives
- Asparagus –> Green beans
- Snow peas –> Carrot, capsicum
- Cauliflower –> Broccoli
- Corn –> Capsicum
- Sweet potato –> White potato
- Butternut pumpkin –> Japanese pumpkin
- Mushrooms –> Zucchini, eggplant
- Legumes (beans, chickpeas) –> Tofu, eggs
- Apples, pears –> Kiwi fruit, berries, oranges
- Mango –> Papaya, pineapple
- Stone fruits –> Oranges, mandarin
- Noodles –> Rice noodles, konjac noodles, soba noodles
- Pasta –> GF pasta
- Cous cous –> Quinoa
- Rye/wheat crackers –> GF crackers, rice cakes
- Wheat flour –> ‘The Healthy Baker’ Low FODMAP plain flour! OR Gluten-free flour (if baking breads/cakes you may need to add ~1 tsp xanthan gum per cup flour). Other varieties – quinoa flour, buckwheat flour.
- Milk (cows, goat, sheep) –> Lactose-free dairy or plant-based e.g. soy, almond (look for at least 120mg/100ml calcium in plant-based milks)
- Yoghurt –> Lactose-free dairy or coconut yoghurt (note that LF dairy is usually higher in protein and calcium)
- Ricotta/cream cheese –> feta, cottage, cheddar cheese
- Agave, honey –> Maple syrup
- Cashews, pistachios –> Macadamias, pecans
If you cook for others who don’t want to let go of their high-FODMAP foods, try cooking high-FODMAP food separately and adding it in after you have taken out your low-FODMAPs portion (obviously this won’t work with all meals).
Remember: Check the serve size – see the MONASH FODMAP app for more.
By: Ellie Wiltshire
Image sourced from Pinterest