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Monday, August 12, 2013

What to eat on low-FODMAP diet: breakfast/lunch/snacks/dinner/alcohol!

Since peeps seem to be frequenting my posts about what to eat on low-FODMAP diet, I’ve combined all my recommendations for breakfast/lunch/snacks/alcohol into one post.  And as always, the comprehensive list of low-FODMAP foods can be found here:

What to eat on low-FODMAP diet: Breakfast

1. My FAVORITE FAVORITE breakfast: sweet potato porridge with berries in it. I literally make this every single day:

2. Rice cereal with rice/almond milk.  This is just about the mildest thing for my particular stomach.  Never gives me ANY stomach pain.  I put blueberries and flax seed on my cereal, but you could start by JUST having the cereal and rice milk, and then see if you can add to that.

3. Eggs.  Never give me a problem, but let me know if you find otherwise.

4. Gluten-free, dairy-free bread.  With Earth Balance (dairy-free) and jam. 

5. Turkey bacon or other lean meats.  Usually, fatty meats are harder for IBS-sufferers to digest, but turkey bacon should be fine.  Some people can also do lean ham with no problems. 

6.  Oatmeal?  Lately, since I’ve gotten my stomach a little more in balance, I can tolerate oatmeal although it used to give me stomach pain.  Oatmeal has a lot of fiber in it, so it’s hard for some IBS sufferers.  Maybe just try a little bit of gluten-free oatmeal to see how it goes for you. 

7. Fruit.  For a list of low-FODMAP fruits, see my comprehensive list:

What to eat on low-FODMAP diet: Lunch

Hi people!  You look cute today.  I have no idea who’s reading this blog, but my food posts are getting a lotta hits, so here’s another.  Here are some more ideas about what to eat on a low-FODMAP diet.  For those of you who don’t know wtf FODMAPs are, they’re basically evil sugars that hurt people with IBS, and if you cut them out/down, you will be much happier (see previous posts).  Some people get confused about what to eat when they cut out gluten AND dairy AND soy AND blah blah blah.  So, WHAT TO EAT, Installment Number Two: LUNCH.   

1. Sandwiches with Udi bread!  Udi Bread is by far the best gluten-free bread.  It tastes like bread, feels like bread, looks like bread.  I am a big fan of turkey sandwiches with spinach and tomatoes and mustard.  But you can put any low-FODMAP foods on your sandwiches.  For the full list of foods that won’t hurt you:

2. Peanut butter!  I eat my weight in peanut butter and I have no problems with it, although I hear that for some people it’s a trigger.  So you’ll have to see if it works for you.  I put peanut butter on bread, and in smoothies, but you can also put it on gluten-free crackers. 

3. I eat lots of chicken tacos.  Or any kind of tacos, really, as long as they don’t have beans and cheese.  You can pump them full of tomatoes, rice, potatoes, of whatever else from that list.

4.  Salad, of course, with anything from the list. 

5.  We all need some junk food with lunch sometimes, so I recommend low-fat potato chips, in small quantities.  High-fat foods are IBS triggers, but I can usually have a few chips without too much problem.

6. Speaking of my need to have junk food with lunch, I’m usually ok with a little (but only a little) dairy-free dark chocolate. 

Things I do NOT eat anymore for lunch:

1. Hummus.  I. Love. Hummus.  But it kills my stomach.  So sad.

2. No bread or gluten-y crackers.  At all!  And I feel SO much better. 

3. Obviously no dairy, but if you’re reading this, you probably already cut that out. 

4. No onions or garlic.  They are some of the worst for me!  And probably for you.

What To Drink (in an adult way) on a Low-FODMAP Diet: ALCOHOL

I love me a good happy hour.  Sadly, though, my tum doesn’t do a good job with beer or super-sweet drinks like wine (and I do LOVE wine).  But if you’re like me, I have stupendous news for you: happy hour need not be put into the food graveyard with bread and cheese.  Here are some adult beverages that are easier for me (and hopefully you?) to drink:

1. Vodka-seltzer-lime is my bestie.  We hang out often at 6PM.  Vodka is very low-calorie, seltzer (or soda) has no sugar, and lime has only a teency bit of sugar.  The clear liquors are much easier to digest than sweet drinks like wine or rum, so go at it. 

2. Whiskey!  My second-favorite happy hour drink is also fine for me.  Particularly if I don’t mix it with soda (which has high-FODMAP sweeteners like high fructose corn syrup and artificial sweeteners).

3. If you DO try beer, make sure you get gluten-free beer!  It’s much easier to find these days, since half the population of the Earth is as annoying as I am in terms of food intolerances. 

4. If you gotta drink wine, GO DRY.  I love white wine as much as I love sunshine, so sometimes I still go for a glass of dry New Zealand Sauvignon Blanc.  It’s just too good to give up forever.

5. Gin might also be fine for you, especially in small doses, but who would want to drink gin anyway?  Blech. 

For dinner, just consult the comprehensive list and substitute low-FODMAP ingredients (like green beans, or polenta) for high-FODMAP ingredients (like broccoli, or bread).  Here are a couple of fantastic recipes, and I’ll post more:

My favorite favorite party recipe – polenta and shrimp with morel mushroom vinaitgrette, yummm:



  1. Hi - what a great web site - I have lost much weight before IBS diagnois - is it OK to drink Boost - Thanks so much!

    1. Hi! I just checked out the ingredients, and I, personally, would avoid it. It contains milk protein, which does have some lactose (a FODMAP offender). It also contains various soy products that are theoretically low-lactose, but who knows how they're processed. Generally processed foods have a lot of hidden ingredients in them, so if they can be avoided that's best. When I buy processed foods, I look for short ingredients lists (like my peanut butter has peanuts and salt and that's IT). Of course, I'm not a nutritionist, so this is just my personal opinion!

  2. what products can you use to gain weigh - like boost

    1. Tough one, because high-fat foods are harder for people like us to process. But the good carby foods (oatmeal, rice) are always good weight-gainers. For me, I can do high-fat foods (like potato chips) in small quantities but if I eat too much I get pain.

    2. Thank you so much - what an amazing and wonderful lady you are!!!
      Is Ensure good for weight gain?

  3. just got slugged with low fodmap diet & your site will be keeping me sane. great to know im not alone. 25 years ago when i was diagnosed w/celiac there was no internet (and very little awareness). while low fodmap aint easy, knowing there's a community out there helps immeasurably. thanks for all the info

    1. Aw, you're welcome! Let me know if you have any tips to throw my way, and GOOD LUCK! :)

  4. I recently have IBS and stomach problems with food. Can you provide additional recipes for breakfast, lunch and dinner. Antonio

    1. Hi Antonio. Sorry about your struggles. If you enter the word "recipe" in the search bar at the top of this page, you'll get a lot of my favorite low-FODMAP recipes. They're VERY easy on the stomach! Good luck.