Swapping out foods that are high in FODMAPs with those that are low FODMAP? You’re on the right track! Now that you’ve ditched the high FODMAP foods in your kitchen and restocked with low FODMAP options, it’s time to bring some of your favorite foods back into your routine. It just might take a bit of creativity! I’ve got some great low FODMAP swaps just for you.

There are a few things to keep in mind when considering your low FODMAP swaps. First, determine what it is about the food that you love. If you enjoy the sweetness (flavor) of honey, you’ll want to find a sweet substitute with other similar characteristics, like maple syrup. If it’s the texture (mouthfeel) of mango, find a low-FODMAP fruit that is similar in texture, like papaya. For replacing something central to a meal where other flavors are involved in the eating experience, like pasta, try to find something relatively close without obsessing over the flavor, like rice noodles.

Here are some more Low FODMAP food swaps so you can keep baking, cooking, and tasting your absolute favorite things (click links for brand specific recommendations):

  • Instead of cow’s milk, try almond, hemp, rice, hazelnut milk  or macadamia milk.
  • Instead of honey, try maple syrup.
  • Instead of pasta, try rice pasta.
  • Instead of onions, try green onion tops or chives.
  • Instead of garlic, try fresh garlic-infused oil.
  • Instead of artichoke, try eggplant or zucchini.
  • Instead of mango, try papaya or pineapple.
  • Instead of cabbage, try bibb lettuce.
  • Instead of grapefruit, try oranges.
  • Instead of couscous, try quinoa.
  • Instead of traditional granola, try low FODMAP granola.
  • Instead of bread, try tortillas.  
  • Instead of gnocchi, try gluten-free gnocchi.
  • Instead of ice cream, try chia pudding.
  • Instead of cashews, try macadamia nuts.
  • Instead of pistachios, try peanuts.
  • Instead of jam, try mashed strawberries.
  • Instead of chamomile, fennel or oolong, try peppermint, green, white or black teas.
  • Instead of typical salad dressing (usually with garlic), try Low FODMAP Basil and Lemon Dressing. 
  • Instead of breadcrumbs, try corn flake crumbs or brown rice crumbs.
  • Instead of wheat crackers, try rice crackers.
  • Instead of pasta sauce (usually with garlic and onions), try FODY Marina 
  • Instead of sugar snap peas, try green beans
  • Instead of blackberries, try blueberries
  • Instead of grapefruit, eat oranges or clementines
  • Instead of pistachios, try peanuts or walnuts

Making low FODMAP swaps means you’ll be swapping your GI discomfort (your gas, pain, bloating, diarrhea, constipation and reflux) for a healthier digestive system. Nothing tastes as good as healthy feels!

KEEP A DIARY:

Make sure that you’re keeping a detailed food diary. Write down what you’re eating and how you’re feeling. This way, if there’s a food dragging you down, you’ll be able to pinpoint and eliminate it. And also, remember this: focus more on the foods you CAN eat rather than focusing on the foods you can’t eat. Attitude is everything!

Since the low FODMAP diet is relatively new, there aren’t a ton of resources out there yet for beginners. I have a book coming out soon that will really help you through the entire process. While you’re waiting, download my Free Starter Kit! It’ll give you everything you need to get going. In addition, you can join our community on Facebook. You can ask me questions and chat with others who are going through the same thing. Don’t FODMAP Alone–Let’s do this together!