Do you get stressed when it’s that time of the week to do your groceries? Do you struggle to find low FODMAP options when walking the aisles at the supermarket? Well worry no more, today we have our top tips for grocery shopping on a low FODMAP diet. We’re here to make your next trip to the supermarket enjoyable and stress free!
Planning your meals ahead of time can save you having to wander the supermarket deciding on your food for the week. Knowing what meals you will be cooking and what ingredients you need to buy saves you having to check which foods are low FODMAP while you are standing in the aisle. By pre-planning your meals, you can do the research at home to determine which ingredients in your recipes are appropriate for the stage of the low FODMAP diet/challenge you are in.
#2 Read all the ingredients
When it comes to packaged foods it is important to check the label and read ALL of the ingredients. It is really easy for manufacturers to include high FODMAP ingredients that you may not expect to be in the foods you are purchasing. Some important ones to look out for are the addition of onion and garlic to spice mixes or foods that are pre-flavoured. Another culprit for hidden FODMAPs are pre-made sauces and pre-made meals. By checking all of the ingredients before you purchase a product it means you can feel comfortable knowing all of the foods in your pantry are FODMAP-friendly. Keep an eye out for products with Monash low FODMAP logo or fodmap friendly logo which have been certified as safe per serving.
#3 Use the resources available to you
Despite planning beforehand there’s always going to be a product/ingredient that you are unsure of – after all its impossible to remember all the ins and outs of what foods are FODMAP-friendly. In the case of an unknown food, use the resources available at your fingertips. Whether that’s our low FODMAP food list, the Monash low FODMAP app or even your own grocery list. It’s easy to look things up online and it saves you the hassle of buying foods that will trigger your IBS symptoms or not buying anything at all because you are unsure of what you can have.
#4 Give yourself plenty of time
Especially at the start of your low FODMAP journey, it is important to give yourself plenty of time to do your grocery shopping. By reducing the pressure you are putting on yourself to get the ingredients you need in a finite amount of time, you can reduce the overall stress of your grocery shopping experience. Allowing yourself plenty of time to do your groceries allows you to check the ingredients properly and use any resources you need to ensure the food you purchase is low FODMAP-friendly.
#5 Remember it will get easier
Go easy on yourself at the start of your low FODMAP diet. You can’t expect to know it all on your first day, or even within your first month. Over time you will start to learn which foods are low FODMAP without having to use your resources. By going easy on yourself at the start you will make the whole experience more enjoyable and allow yourself to try lots of new low FODMAP foods.
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Start feeling better now! By signing up to The FODMAP Challenge you will receive meal plans, recipe ideas, and regular support with other resources, to make this as easy for you as possible.