If you have IBS or its symptoms, the reasons to try a low-FODMAP diet are solid:
1. For the majority of people with IBS, it works.
2. There are no side effects like you might experience from medication.
3. It doesn’t cost you any money, aside from the normal expenses associated with food.
There is one drawback, however, and that’s that a low-FODMAP plan takes some work. Knowing which foods are high in FODMAPs just by looking at them is virtually impossible, and once you do know which foods you can eat, you’ll find that a low-FODMAP diet can be rather limiting.
That’s where this section of the book comes in. I’m going to walk you through which foods you can and can’t eat. I’ll also make it easy for you to find meals and snacks that limit your intake of FODMAPs yet still give you plenty of options to keep your diet interesting—whether you’re at a school cafeteria, in a restaurant, or in a dorm room. And I’ll clue you in on some sneaky sources of FODMAPs so you won’t get tripped up.
Another important detail about the low-FODMAP diet (one that many people miss!) is that the goal is not for you to stay on it for the rest of your life. Your mission, rather, is to eliminate high-FODMAP foods for long enough to feel an improvement in symptoms—two to six weeks—and then figure out precisely what’s giving you a problem. With a little careful experimentation, which I’ll help walk you through, you can get to the bottom of what you can tolerate, and chances are, you’ll be able to add back in some foods that are higher in FODMAPs as long as you keep the serving sizes small. Get this—an overly restrictive diet may actually be bad for gut health in the long run—even if it’s helping you feel better right now. So I’m going to help you experiment in a careful and measured way so you can arrive at a less-fussy diet that you can live with in the long term.
I admit, this is all a lot to digest (pardon the pun). So to make it a little bit easier to swallow (OK, OK!) I’ve broken things down into three categories: Go, Slow, and No.
• Go foods are foods that contain few or no FODMAPs and aren’t likely to affect your digestive symptoms—think of them as green-light foods that you can continue eating normal-size portions of without much concern.
• Slow foods may contain a limited amount of FODMAPs but shouldn’t cause a problem as long as you are careful to eat them in moderation. Portion size is key with these foods, and we’ll tell you what a portion should look like so you can eat them and avoid any nasty side effects. These are your yellow-light foods—you can eat them, but you have to slow down a bit and exercise caution. Also included in the slow section are foods that aren’t high in FODMAPs but may cause digestive distress for other reasons, so you should proceed carefully.
• No foods are the ones that are loaded with FODMAPs. At the start, you’ll want to avoid them completely—think of them as red-light foods. The good news: After two to six weeks of staying away from these foods, we’ll carefully reintroduce them to determine what you can and can’t tolerate.
For the first few weeks of your low-FODMAP diet, eating Go and Slow foods only is important because it will give you the opportunity to find out what will work for you. This commitment will help get your gut back on track and find some—if not total—relief from your symptoms before you start adding No foods back in. Remember: The end goal is not for you to be on a low-FODMAP diet for life, but rather to pinpoint the foods that give you trouble and learn to eat those in amounts that your body can handle. But that’s later. For now, we’re going to Go Low. Let’s go!
The first thing I want you to do as you begin to Go Low if you have a smartphone is to download the Monash University Low FODMAP Diet app. Even though it’s on the expensive side for an app ($7.99 when this book went to press), once you have it you can look up any food that crosses your path and the experts at Monash University will tell you whether the food is low, moderate, or high in FODMAPs. It will also tell you the approved serving sizes. Because the lab where the food is being tested is in Australia, the database is heavily weighted toward Aussie foods (and you may have to Google some Australian food names—who knew that they call bell peppers capsicum?!), however the team in Melbourne is working to expand its international offerings. But even without being able to know for sure if your favorite brand of gluten-free cookies from Trader Joe’s is safe, the app is still incredibly valuable for anyone following a low-FODMAP plan.
I’ve included a list of Go Low–approved foods, a list of No foods that you’ll need to skip while in phase one, a grocery list of approved foods, and more than thirty Go Low recipes in Chapter 9. But no matter how much information I provide you with, it’s impossible to give you a comprehensive list of low-FODMAP foods and corresponding serving sizes. The reason? Researchers are constantly testing and measuring foods to find out their FODMAP status. The most thorough and up-to-date source for that is the Monash University Low FODMAP Diet app, and that’s why I urge you or someone in your family to get it to use as a reference. If there’s anything you’re not sure about, consult the frequently updated and very comprehensive app before eating.
Because the list of foods you can’t eat on a low-FODMAP diet can feel overwhelming, let’s begin with the foods you can eat. As of this printing, here are the Go foods to focus on eating more of during phase one of your low-FODMAP diet. I’ve included the serving size recommended by the experts at Monash—for the most part, this is the amount you should stick with per meal or snack. However, a U in brackets—[U] (for unlimited!)—appears next to the foods that the experts say you can eat as much as you’d like of (don’t go too crazy on alfalfa sprouts, now!):
VEGETABLES
|
FOOD |
SERVING SIZE |
|
Alfalfa sprouts [U] |
½ cup (15 g) |
|
Arugula |
1 cup (35 g) |
|
Bell pepper |
½ cup (50 g) sliced |
|
Bok choy |
1 cup (85 g) chopped |
|
Broccoli |
½ cup (45 g) florets |
|
Cabbage, common—green or red |
1 cup (95 g) chopped |
|
Carrot [U] |
1 medium |
|
Celery root |
½ celery root |
|
Chard [U] |
1 cup (115 g) chopped |
|
Chives |
1 tablespoon chopped |
|
Cucumber |
½ cup (65 g) chopped |
|
Eggplant |
½ cup (40 g) chopped |
|
Fennel |
½ cup (50 g) chopped |
|
Ginger root |
1 teaspoon grated |
|
Green beans |
12 green beans |
|
Kale, cooked [U] |
1 cup (135 g) chopped |
|
Lettuce, butter or red |
1 cup (35 g) chopped |
|
Lettuce, iceberg |
1 cup (70 g) chopped |
|
Okra |
6 pods |
|
Olives, black or green |
15 small |
|
Parsnip [U] |
½ cup (60 g) sliced |
|
Potato |
1 medium |
|
Radish |
2 radishes |
|
Scallions (green onions) green tops only |
1 bunch |
|
Spaghetti squash [U] |
1 cup (155 g) cooked strands |
|
Spinach, baby |
1 cup (35 g) |
|
Squash, yellow |
2 squashes |
|
Tomato, cherry or grape |
4 tomatoes |
|
Tomato, common or plum |
1 small |
|
Turnip |
1 cup (65 g) chopped |
|
Water chestnuts |
½ cup (55 g) sliced |
|
Zucchini |
½ cup (65 g) chopped |
|
FOOD |
SERVING SIZE |
|
Banana, ripe or firm |
1 medium |
|
Blueberries |
20 berries |
|
Cantaloupe |
½ cup (90 g) chopped |
|
Carambola (star fruit) |
1 medium |
|
Clementine |
1 medium |
|
Grapes, red or green |
1 cup (150 g) |
|
Guava, ripe |
1 medium |
|
Honeydew melon |
½ cup (90 g) chopped |
|
Kiwifruit, green or gold, peeled |
2 small |
|
Lemon |
1 teaspoon of juice |
|
Lime |
1 teaspoon of juice |
|
Mandarin orange |
2 small |
|
Orange |
1 medium |
|
Passionfruit |
pulp of 1 passionfruit |
|
Pineapple |
1 cup (140 g) chopped |
|
Raspberry |
10 berries |
|
Rhubarb |
1 cup (130 g) chopped |
|
Strawberry |
10 strawberries |
DAIRY/DAIRY ALTERNATIVE
|
FOOD |
SERVING SIZE |
|
Cheese, Brie |
2 wedges (1.4 ounces/40 g total) |
|
Cheese, Camembert |
2 wedges (1.4 ounces/40 g total) |
|
Cheese, cheddar |
2 slices (1.4 ounces/40 g total) |
|
Cheese, Colby |
2 slices (1.4 ounces/40 g total) |
|
Cheese, cottage |
¼ cup (35 g) |
|
Cheese, feta |
½ cup (125 g) crumbled |
|
Cheese, goat |
½ cup (60 g) crumbled |
|
Cheese, Havarti |
2 slices (1.9 ounces/54 g total) |
|
Cheese, mozzarella |
½ cup (60 g) grated |
|
Cheese, Parmesan |
½ cup (60 g) grated |
|
Cheese, Romano |
½ cup (60 g) grated |
|
Cheese, Swiss |
2 slices (1.9 ounces/54 g total) |
|
Cream, whipped |
½ cup (60 g) |
|
Milk, almond |
1 cup (240 ml) |
|
Milk, coconut (canned) |
½ cup (120 ml) |
|
Milk, hemp |
1 cup (240 ml) |
|
Milk, lactose-free |
1 cup (240 ml) |
|
Milk, rice |
¾ cup (180 ml) |
|
Yogurt, goat’s milk |
6 ounces (170 g) |
|
Yogurt, lactose-free |
6 ounces (170 g) |
PROTEIN [U]*
|
FOOD |
SERVING SIZE |
|
Beef, cooked |
4.4 ounces (125 g) |
|
Chicken, cooked |
4.4 ounces (125 g) |
|
Turkey, cooked |
4.4 ounces (125 g) |
|
Eggs |
2 medium |
|
Fish, any type (canned) |
3.7 ounces (105 g) |
|
Fish, any type (fresh) |
3.5 ounces (100 g) cooked, 4 ounces (115 g) raw |
|
Lamb, cooked |
4.4 ounces (125 g) |
|
Lentils (canned) |
½ cup (45 g) |
|
Pork, cooked |
4.4 ounces (125 g) |
|
Shrimp |
10 small (2 ounces/60 g total) |
|
Tofu, firm |
⅔ cup (160 g) cubed |
|
Tempeh |
3.5 ounces (100 g) |
*Because strictly protein foods (read: meat from any animal, including fish and shellfish, and eggs) don’t contain any carbohydrates, you likely can eat as much as you’d like of any type without consequence—including those not listed above, like bacon, crab, mussels, and oysters—even though they haven’t all been tested separately for their FODMAP content. Just beware of protein foods that are cooked with high-FODMAP foods (like a garlic marinade) or combined with them (like onions in sausages or hot dogs).
CARBOHYDRATES*
|
FOOD |
SERVING SIZE |
|
Bread, gluten-free |
2 slices |
|
Bread, sourdough** |
2 slices |
|
Buckwheat groats |
¾ cup (135 g) cooked |
|
Corn chips, plain |
1.5 ounces (50 g) |
|
Cornflakes, gluten-free |
1 cup (35 g) |
|
Pasta, gluten-free |
1 cup (145 g) cooked |
|
Polenta (cornmeal) |
1 cup (255 g) cooked |
|
Popcorn, plain |
3½ cups (60 g) popped |
|
Rice, brown or white |
1 cup (180 g) cooked |
|
Rice cakes |
2 cakes |
|
Rice noodles |
1 cup (220 g) cooked |
|
Tortilla chips |
About 25 (50 g) |
|
Tortillas, corn |
2 small |
|
Quinoa |
1 cup (155 g) cooked |
|
Quinoa flakes hot cereal |
1 cup (50 g) uncooked |
*Check ingredients lists to ensure that all ingredients used are Go Low approved.
**Not just any sourdough will cut it, though. For more details on how to choose the right sourdough, see Sourdough Bread.
|
FOOD |
SERVING SIZE |
|
Chia seeds |
2 tablespoons |
|
Macadamia nuts |
20 nuts |
|
Peanut butter* |
2 tablespoons |
|
Peanuts |
32 nuts |
|
Pine nuts |
1 tablespoon |
|
Pumpkin seeds |
2 tablespoons |
|
Sesame seeds |
1 tablespoon |
*Always stick with peanut butter that has no more than two ingredients: peanuts and salt. Some companies add unexpected ingredients that (a) you just don’t need and (b) might mess with your stomach.
FATS AND OILS*
|
FOOD |
SERVING SIZE |
|
Butter |
1 tablespoon |
|
Margarine |
1 tablespoon |
|
Mayonnaise |
2 tablespoons |
|
Oil, avocado |
1 tablespoon |
|
Oil, canola |
1 tablespoon |
|
Oil, coconut |
1 tablespoon |
|
Oil, olive |
1 tablespoon |
|
Oil, peanut |
1 tablespoon |
|
Oil, sesame |
1 tablespoon |
|
Oil, sunflower |
1 tablespoon |
|
Oil, vegetable |
1 tablespoon |
*Pure fats and oils by nature don’t contain any FODMAPs. However, too much fat can mess with your digestion, so you can’t use them to excess. Be mindful of how much you’re eating.
CONDIMENTS*
|
FOOD |
SERVING SIZE |
|
Apple cider vinegar |
2 tablespoons |
|
Asafetida powder |
¼ teaspoon |
|
Barbecue sauce |
2 tablespoons |
|
Capers |
1 tablespoon |
|
Fish sauce |
1 tablespoon |
|
Herbs, dried |
¼ cup (5 g) |
|
Herbs, fresh |
1 cup (15 g) |
|
Maple syrup |
2 tablespoons |
|
Miso paste |
2 teaspoons |
|
Mustard |
1 tablespoon |
|
Oyster sauce |
1 tablespoon |
|
Rice wine vinegar |
2 tablespoons |
|
Soy sauce |
2 tablespoons |
|
Spices |
1 teaspoon ground |
|
Worcestershire sauce |
2 tablespoons |
*Read labels to make sure condiments don’t include any of the No ingredients. Note that onion and garlic powders are not permitted when you’re going low, so look out for them in herb and spice blends as well as in barbecue sauce.
You are permitted to eat the following foods during phase one, as long as you take extra precaution to keep their serving sizes to a minimum.
VEGETABLES
|
FOOD |
SERVING SIZE |
|
Artichoke hearts (canned) |
2 tablespoons |
|
Avocado |
⅛ avocado or less |
|
Brussels sprouts |
2 sprouts |
|
Butternut squash |
¼ cup (30 g) chopped |
|
Celery |
¼ medium stalk |
|
Endive |
4 leaves |
|
Pumpkin, canned |
¼ cup (60 g) |
|
Tomatoes, sun-dried |
2 pieces |
FRUITS
|
FOOD |
SERVING SIZE |
|
Coconut, dried |
¼ cup (20 g) |
|
Coconut, fresh |
½ cup (50 g) |
|
Cranberries, dried |
1 tablespoon |
DAIRY/DAIRY ALTERNATIVES
|
FOOD |
SERVING SIZE |
|
Cheese, American |
1 slice |
|
Cheese, ricotta |
2 tablespoons |
|
Cream |
½ cup (120 ml) |
PROTEIN
|
FOOD |
SERVING SIZE |
|
Chickpeas (canned) |
¼ cup (40 g) |
|
Lentils, boiled |
¼ cup (25 g) |
|
Lentils (canned) |
½ cup (45 g) |
CARBOHYDRATES
|
FOOD |
SERVING SIZE |
|
Potato chips, plain |
1 ounce (30 g) |
|
Pretzels, gluten-free |
½ cup (20 g) |
|
Puffed amaranth cereal |
¼ cup (10 g) |
|
Puffed rice cereal |
½ cup (15 g) |
|
Quick oats |
¼ cup (25 g) |
NUTS/SEEDS
|
FOOD |
SERVING SIZE |
|
Brazil nuts |
10 nuts |
|
Hazelnuts |
10 nuts |
|
Pecans |
10 halves |
|
Sunflower seeds |
2 teaspoons (shelled) |
|
Walnuts |
10 halves |
CONDIMENTS
|
FOOD |
SERVING SIZE |
|
Balsamic vinegar |
1 tablespoon |
The information in these charts was adapted from the Monash University Low FODMAP Diet app and up to date as of this book’s publication.
Some foods are not necessarily high in FODMAPs; however, they can affect people with sensitive guts. Proceed with caution in particular when eating or drinking tea, coffee, chocolate/cocoa, carbonated beverages such as seltzer, oils, fried foods, and alcohol.
You’ll skip the foods in these lists during the first two to six weeks of Going Low. Don’t worry—you’ll be able to reintroduce some of them after that, so they may not be out of your life for good.
Vegetables: artichoke leaves, asparagus, beets, cauliflower, corn, garlic, leeks, mushrooms, onions, savoy cabbage, scallions (white parts), shallots, snap peas, snow peas, soybeans, taro
Fruit: apples, apricots, Asian pears, blackberries, boysenberries, cherries, currants, dates, figs, grapefruit, unripe guava, lychees, mangos, nectarines, peaches, pears, persimmons, plums, pomegranates, watermelon; dried fruit (with the exception of small amounts of dried cranberries and coconut)
Dairy/dairy alternatives: buttermilk, cream cheese, kefir, milk, oat milk, sour cream, soy milk, yogurt (cow’s milk or soy)
Protein: anything breaded or seasoned with garlic or onion; beans like kidney, black, and butter (exceptions: canned chickpeas or lentils, and cooked dried lentils in small amounts); falafel; lima beans; mung beans; silken tofu; soybeans
Carbohydrates: amaranth, barley, bread, bulgur, couscous, cornflakes cereal (regular), freekeh, granola, pasta (regular), crispy rice cereal, rye, spelt, wheat bran, wheat flour. (Note: Many grain products that are typically high-FODMAP have gluten-free equivalents that are Go foods; check the ingredients on the label to be certain.)
Nuts and seeds: Almonds, cashews, pistachios
Condiments/extras: Agave, carob, chamomile tea, cream sauce, garlic powder, garlic salt, honey, hummus, jam, jelly, ketchup, onion powder, spice mixes and rubs (most contain onion or garlic), tahini, tomato paste, tomato sauce, tzatziki
Packaged-food ingredients: agave, chicory root, fruit juice (except pure cranberry juice, which is OK), FOS, garlic (including garlic powder and garlic salt), high-fructose corn syrup, honey, inulin, isomalt, mannitol, maltitol, milk, sorbitol, soy (whole soy—exceptions: firm tofu, soy sauce), onion (including onion powder and onion salt), xylitol
Making this program easy for you to follow is my main goal. That’s why I put together this list for you (or your parent) to reference when you go to the grocery store. It’s divided up by category of food so you can find things easily. Keep in mind that most packaged foods in the United States haven’t been tested for FODMAPs, but these are products that I and other low-FODMAP enthusiasts have scoured to make sure they use only Go Low ingredients, which means they shouldn’t pose a problem for you. If you’re not feeling great after eating any, however, you may want to dial back the packaged foods and stick with simple one-ingredient foods that have been tested for their FODMAP content.
FOODS
• Corn tortillas (make sure they don’t contain wheat flour)
• Gluten-free pasta (I love the quinoa/brown rice ones at Trader Joe’s; other good options are the brown rice ones made by Tinkyada and Jovial)
• Potato chips
• Popcorn kernels (see Olive Oil and Herb Stovetop Popcorn)
• Rice (brown or white)
• Rice noodles
• Tortilla chips
• Quinoa
BRAND-NAME PRODUCTS
• 88 Acres seed bars (Triple Berry* or Chocolate & Sea Salt)
• Ancient Harvest Traditional Polenta (precooked in the shape of a log; look for the plain flavor, as some others contain garlic)
• Be Nice low-FODMAP bars (available online)
• Bob’s Red Mill Rolled Oats
• Boomchickapop Sea Salt Popcorn
• Cheerios
• Erewhon brown rice cereal
• Erewhon Crispy Corn Flakes Cereal
• EnviroKidz Gorilla Munch Cereal
• EnviroKidz Peanut Butter Panda Puffs Cereal
• Glutino gluten-free pretzels
• Lundberg brown rice cakes
• Nature’s Path original Hot Oatmeal packets
• Nature Valley crunchy peanut butter/cinnamon granola bars
• Popchips (sea salt flavor, 1 ounce/30 g)
• Qi’a Superfoods Superseeds & Grains Hot Oatmeal
• Quaker Oats plain instant oatmeal packets
• Quinn microwave popcorn
• Real Foods Corn Thins
• Snyder’s of Hanover gluten-free pretzels
• Suzie’s Thin Cakes, lightly salted corn
• Udi’s gluten-free white sandwich bread
• Udi’s gluten-free frozen pizza crust
*Triple Berry does contain No food currants, but in amounts small enough for most low FODMAPers to tolerate.
• Lactose-free yogurt
• Lactose-free kefir
• Lactose-free cream cheese
• Lactose-free cheese
• Lactose-free milk
• Unsweetened almond milk
All meats and fish, as long as they aren’t marinated or combined in any way with high-FODMAP foods like garlic and onions (including garlic and onion powders)
OTHER FOODS YOU MAY WANT TO PICK UP:
• Firm or extra firm tofu
• Eggs
• Nuts: macadamia nuts, peanuts/peanut butter (like Smucker’s Natural), pecans, walnuts
• Seeds: chia, hemp, pumpkin, sunflower
• Arugula
• Bananas
• Bell peppers
• Blueberries
• Bok choy
• Cabbage, green or red
• Carrots
• Cucumbers
• Eggplant
• Fennel
• Grapes
• Green beans
• Kale
• Lemons
• Oranges
• Parsnips
• Potatoes
• Raspberries
• Scallions (use green parts only)
• Squash, yellow
• Strawberries
• Tomatoes
• Zucchini
• Rao’s Sensitive Formula Marinara Sauce or FODY Low FODMAP Marinara Sauce
• Soy sauce or tamari, which is similar to soy sauce (look for gluten-free, if you are sensitive)
• Individual packets of San J gluten-free tamari (if you are gluten-free)
• Nori (seaweed) sheets
• Maple syrup
• Gluten-free baking mix like Bob’s Red Mill 1-to-1 or King Arthur Flour Gluten-Free All-Purpose Baking Mix (make sure all ingredients are Go Low–approved; some mixes—including Bob’s Red Mill’s gluten-free all-purpose baking flour, a different blend from the 1-to-1—contain red-light ingredients like garbanzo bean flour).
Chances are, you’ll be able to add a range of Slow foods back in without symptoms. But until then, my job is to make phase one—the elimination phase—as easy for you as possible. Now, you may not be used to taking the lead in meal preparation (or keeping a close watch on what’s being served to you). If that’s you, this can be even more annoying than the restrictions themselves! That’s why I’ve included lots of recipes and ideas to make this new role super easy. To that end, here’s an example of how you might eat for one week during Go Low phase one, or the elimination phase. Think on the bright side: Being more involved in food prep can help ensure you get to eat the foods you want to eat (within the parameters of Going Low, of course), and it will definitely help you stick with the plan and feel better. See Chapter 9 for more food ideas.
Bringing a meal with you is always a smart idea while you’re Going Low. The reason: You know exactly what’s in the food you’re eating. Here are some easy-to-make meals you can throw together before you head out the door.
1 (6-ounce/170 g) container lactose-free vanilla yogurt topped with 20 (30 g) blueberries
Quinoa hot cereal (1/2 cup/25 g dried, prepared with water) topped with ½ banana, 2 tablespoons walnuts, and 1 teaspoon brown sugar
2 eggs scrambled with ½ cup (20 g) baby spinach and topped with 2 tablespoons shredded Parmesan + 1 slice gluten-free bread, toasted
1 cup (50 g) gluten-free cereal with 1/3 cup (80 ml) lactose-free milk or unsweetened almond milk and 5 (70 g) medium sliced strawberries
2 slices gluten-free bread, toasted and topped with 2 tablespoons peanut butter and 2 strawberries, sliced thinly
Lunch
2 slices gluten-free bread with 3 ounces (85 g) sliced turkey breast, 1 teaspoon mayonnaise, 2 pieces lettuce, and 1 tomato slice + 1 ounce (30 g) Popchips
Cheddar quesadilla on a corn tortilla with ½ small tomato and 1 tablespoon chopped cilantro
Salad with lettuce, cucumber, red bell pepper, and carrots, topped with 3 ounces (85 g) grilled chicken, ¼ cup (60 g) crumbled feta, 1 to 2 tablespoons olive oil and lemon juice dressing (see how to make a Go Low–safe salad at any salad bar)
Mix-and-Match, a.k.a. the Bento
1 cup (145 g) gluten-free pasta tossed with 2 tablespoons olive oil, 8 black olives, a handful of baby spinach, and 3 ounces (85 g) sliced grilled chicken
4-ounce (115 g) salmon fillet served with a lemon wedge + ½ cup (65 g) zucchini, sautéed and topped with a sprinkle of Parmesan + 1 medium potato (120 g), cubed and roasted
3 ounces (85 g) tofu stir-fried with 1 tablespoon soy sauce, 1 teaspoon sesame oil, and 1 cup (100 g) total chopped zucchini, red pepper, or yellow pepper + ½ cup (90 g) cooked brown rice
Creamy (But Cream-Free) Tomato-Basil Soup + a grilled cheese sandwich with lactose-free cheese and gluten-free bread
Snack
1 lactose-free cheese stick
Chocolate-Covered Strawberry Shake
½ banana rolled in 2 teaspoons sunflower seeds
½ cup (70 g) pineapple cubes tossed with cinnamon
1 hard-boiled egg
½ cup (75 g) frozen grapes
½ cup (20 g) gluten-free pretzels with 1 tablespoon peanut butter
Make all sandwiches on a Go Low–approved bread (like Udi’s white sandwich)
• Peanut butter and banana
• Turkey breast and lettuce with up to 2 tablespoons mayo
• Ham and cheddar cheese
• Tuna with up to 2 tablespoons mayo
Kale and Sunflower Salad: 1 cup (15 g) chopped kale with olive oil and lemon juice (it sounds silly, but “massage” the kale until the leaves begin to wilt—it will help them become softer), tossed with 4 cherry tomatoes, quartered, and sprinkled with 2 teaspoons sunflower seeds and 2 tablespoons grated Parmesan
Chicken Rice Bowl: ¾ cup (135 g) cooked brown rice topped with ½ cup (15 g) chopped romaine lettuce, 2 tablespoons chopped cucumber, 2 tablespoons chopped carrots, 3 ounces (85 g) chopped grilled chicken breast, 2 teaspoons chopped walnuts, and olive oil and lemon juice
Summer Pasta Salad: 1 cup (145 g) cooked brown rice fusilli pasta (warm or cold) mixed with ½ cup (15 g) baby arugula, ¼ cup (60 g) crumbled feta, 4 cherry tomatoes, quartered, 10 small olives, halved, and a drizzle of olive oil
This is my favorite option, mainly because it works even when I think I have no food in the house—in other words, often. A little of this, a little of that, and suddenly you have a well-balanced, satisfying meal. I call this “the bento” because it mimics the style of lunches popular in Japan, where people pack individual foods in boxes with multiple compartments (called bento boxes) to build a complete meal. Use the lists below to plan your meal—put the approved Go Low serving size of each component in a ziplock bag or use a cool bento box you can get from companies like Yumbox, Bentgo, and Laptop Lunches (search “bento” on Amazon and you’ll find loads of options). Choose one food from each category, and you’re good to go.
Protein: Hard-boiled egg, lactose-free yogurt, lactose-free cheese stick, peanut butter, cubed firm tofu, deli turkey, deli ham, deli roast beef
Grain: Mary’s Gone Crackers original rice crackers, rice cakes, brown rice, Food Should Taste Good Multigrain Tortilla Chips
Vegetable: Red, green, or yellow bell pepper; cucumber; carrots; fennel; zucchini; yellow (summer) squash
Fruits: Blueberries, cantaloupe, clementine, grapes, kiwi, honeydew, pineapple, raspberries, strawberries
Just because Going Low means eliminating flavorful ingredients like garlic and onions (for at least phase one), it doesn’t mean living without food that does backflips on your taste buds. Here is a list of ingredients you can use to accessorize any meal and make it shine.
• Apple cider vinegar (2 tablespoons)
• Asafetida powder (¼ teaspoon; just make sure this Indian spice that people use to stand in for garlic/onion flavor isn’t mixed with any other ingredients, as it sometimes is)
• Capers (1 tablespoon)
• Cocoa powder (2 teaspoons)
• Fish sauce (like Thai Kitchen brand, 1 tablespoon)
• Fresh or dried herbs: basil, cilantro, lemongrass, parsley, rosemary, tarragon, thyme
• Ginger root, minced (1 teaspoon)
• Lemon juice (1 teaspoon)
• Lime juice (1 teaspoon)
• Miso paste (2 teaspoons)
• Mustard (1 tablespoon)
• Oyster sauce (1 tablespoon)
• Rice wine vinegar (2 tablespoons)
• Spices, ground (1 teaspoon): cardamom, chili powder, cinnamon, cloves, cumin, nutmeg, paprika, pepper, turmeric
• Soy sauce or tamari (2 tablespoons)
• Wasabi (1 teaspoon)
• Worcestershire sauce (2 tablespoons)
Americans on average dine out four to five times per week, according to a survey by Zagat (and that’s not counting breakfast—what?!). Even if you eat at restaurants or fast-food places far less than that, chances are you’ll have to eat out at some point during your time on the Go Low plan. No surprise, eating at restaurants can be tough while you’re on a low-FODMAP plan, or any restricted diet for that matter. And while it won’t always be possible, I do recommend avoiding eating out as much as you can during phase one of Going Low, because it can be so hard to control what you’re eating at restaurants.
So what’s so hard about eating out? Depending on the cuisine, chefs may use garlic and onions to start many recipes, and you may never know if a sauce or soup is thickened with flour or made creamy with milk. And while more and more establishments offer gluten-free options, as you know, gluten-free does not equal low FODMAP.
But you live in the real world, and eating out while you’re challenging yourself to stick to a low-FODMAP plan may be impossible to avoid. Here are some strategies you can use to enjoy eating out while you Go Low.
Be prepared: Most restaurants have menus online. Take the time before you go to see what’s on the menu and think out a game plan. Consider what items sound like they’d be safe, and make a mental note of what questions you’ll need to ask the server, like “Does that salad have onions in it?” or “Can I get the chicken prepared without the sauce?” Going to a chain restaurant? There are some pros and cons. On the bright side, some companies actually list ingredients online so you’ll know exactly what’s in anything you might order. The negative of chain restaurants is that food is often prepared only a certain way, and there’s not much room for the kitchen to whip up something special for you. Chances are, however, with a little detective work you’ll be able to find something—and if nothing else, you’ll be prepared for whatever may be coming your way.
Plain Jane your order: It’s kind of boring, sure. But it’s safe. Try to stick with a meal where you can see all of the ingredients, like grilled chicken with wild rice and spinach, rather than a meal that’s all cooked together like chicken and rice stew. Ask for your meals to be prepared as simply as possible, without seasonings. Mention explicitly that you can’t eat garlic and onions, as they have a way of sneaking their way into food at restaurants.
Always ask for “on the side”: Salad dressings and sauces can contain ingredients that won’t work for you. Ask for your salad and other veggies “undressed,” then add your own olive oil and lemon juice for flavor.
Bring in some reinforcements: Depending on where you’re eating, different meal supplements can help round out your plate and turn your food in a feast. Sushi or Chinese restaurant? If you’re gluten-free, packets of gluten-free soy sauce or tamari are crucial. A diner or deli? A bag of rice crackers can turn a plate of plain lunch meat and veggies into do-it-yourself mini sandwiches.
Here are a few tips for what to eat at different types of restaurants while you Go Low.
Italian: Garlic and onions and dairy, oh my! Italian cuisine is one of my favorites, but it’s a tough nut to crack when it comes to eating low FODMAPs. Looking through the menus of my favorite local Italian restaurants, however, I noticed some surprises. More and more restaurants are offering gluten-free pasta, which may be suitable for you (double-check to make sure it doesn’t contain any chickpea flour or other FODMAP ingredients)—as long as the chef can prepare it with olive oil or butter sauce (remember, no garlic). Grilled chicken, sautéed shrimp, a side of broccoli (½ cup/45 g), and a few bites of sautéed spinach could all work well, as long as the chef can meet your no-garlic request. And if he doesn’t listen, you’re not doomed—simply pick out the garlic pieces. As long as you don’t eat the garlic flesh, you’re OK. Pizza, sadly, is a no-go.
Japanese: A winner! Few restaurant meals leave less to the imagination than the Japanese specialty sushi, where you can see the ingredients laid out in front of you right on the menu: your favorite raw fish—yellowtail, salmon, tuna—plus rice and seaweed. Check, check, and check. The wasabi and ginger that come alongside sushi are low-FODMAP ingredients; if you’re gluten-free you’ll also want to bring packets of gluten-free tamari or soy sauce. You can also mix things up and order sashimi (just the fish) or sushi pieces (those are the slabs of fish on top of mounds of rice). Just beware of fancy rolls like “crunchy” or “spicy” ones, or those with lots of avocado or sauces (like eel often does), because it’s harder to tell what you’re getting. Sushi appetizers, sadly, are no-nos—gyoza dumplings are wrapped in wheat-flour-based covers; edamame soybeans are high in galacto-oligosaccharides and fructans; miso soup itself hasn’t been tested but is usually made with scallions, which (unless they only use the green parts) are also off-limits.
Chinese: The sauces often used in Chinese stir-fries and other dishes can be hard to decipher in terms of what’s in them; wheat-containing soy sauce is a central ingredient to many recipes and may put you over your limit if used in excess. Many Chinese restaurants, however, offer “diet” menus that feature vegetables, meat, seafood, and tofu that’s been steamed, usually served with the sauce on the side. You can easily order off this menu as long as you make sure the veggies are ones you can have—any kind of meat or seafood with green beans, carrots, bean sprouts, bok choy, zucchini, or broccoli, for instance (you may be OK if you pick any onions out of a stir-fry, but you’re better off being up front about your needs and avoiding them altogether). Flavor it with up to 2 tablespoons soy sauce and a side of brown or white rice—just skip those little packets of duck sauce, which are often made with off-limits high-fructose corn syrup and apricots.
Thai: Because Thai food is similar to Chinese, you’ll find some of the same pros and cons. But with even more dishes revolving around rice and rice-based ingredients like noodles and spring roll wrappers, you’ll likely be able to find something at a Thai restaurant that works for you—with a little tweaking. Pad Thai, the staple Thai noodle dish, can be fine if it’s prepared with no garlic, onion, or mystery sauce (it’s wise to ask the chef to leave out any premade sauces or curries as well, because it’s tough to know exactly what’s in them). Fresh vegetable spring rolls usually contain just small amounts of low-FODMAP vegetables, herbs, rice noodle wrappers, and tofu or shrimp; just ask what’s in the peanut sauce (which is less likely to work) before you dip. And your server can likely help you tweak any stir-fry dish to make sure the ingredients are safe. My local Thai place can do a simple-but-safe stir-fry with zucchini, carrots, bell peppers, and chicken; you can also ask for a fried rice dish to be customized to your needs (for instance, no onions/garlic—just rice, carrots, bell peppers, water chestnuts, chicken, beef, shrimp, tofu, Thai basil, peanuts, soy sauce, and/or lime).
Mexican: Featuring loads of beans, cheese, and avocado, not to mention the strong flavors of onion and garlic, Mexican food can be tough to navigate. Depending on how the meats are seasoned, you might be able to put together a meal with one of those meats at the center. Shrimp or fish might be a good option, because if it’s prepared to order, you can ask for it to be cooked without seasonings. Because you can likely eat a handful of items on the salads and side dishes section of the menu, it may make sense to order from there and piece together your own meal. Try ordering a salad with grilled (plain) chicken or shrimp along with a side of two corn tortillas and some unseasoned rice, to make your own little chicken wraps.
Indian: Another challenging cuisine, Indian food often contains beans like lentils and chickpeas in large amounts, sauces that contain onion and cream, and puffy wheat-laden breads. Rice, as long as it’s prepared with no onions, garlic, or peas (as is sometimes the case at Indian restaurants), is one safe food. If the restaurant you’re at has a Jain menu, that’s a good place for you to start—people who follow the dietary customs of this religion don’t eat anything it considers living, including plants that grow underground, like onions and garlic. Honey is also forbidden. So an okra or eggplant dish on a Jain menu with a side of rice, for instance, might be suitable for you. Indian restaurants may be best saved for later in your Go Low journey, when you’ve reintroduced the various FODMAP varieties and can ease up on some of the restrictions of Go Low phase one; however, if you find yourself at an Indian restaurant during this early phase, be sure to ask lots of questions and don’t be afraid to ask that the chef prepare something plain for you.
Greek: Mediterranean cuisines like Greek, Lebanese, Israeli, and more can be a challenge because beans like chickpeas are central to many meals. The light and simple nature of Mediterranean food, however, means you have a good base of ingredients to work with—and using them, you can likely build a meal that will be suitable for you. A Greek salad, for instance—hold the onions, use oil and lemon juice as dressing—can fit in beautifully. Grilled chicken, lamb, fish, or shrimp can be wonderful entrées with a side dish of roasted lemon potatoes or rice—as long as it’s all prepared without onions or garlic.
Diner: The food at diners is typically fast, simple, and made to order, making this sort of restaurant perfect if you have to eat out when you Go Low. Tell the server up front that you need your food prepared with no seasonings—onions and garlic included. Then go ahead and order some steak with a baked potato and green beans, or grilled chicken with fries and a salad. A Greek salad (hold the onions), Caesar salad with grilled chicken or shrimp (hold the croutons), or Cobb salad (just watch to make sure you’re eating no more than an eighth of an avocado) are all great choices if you use oil and lemon juice or a bit of vinegar for your dressing. Burgers are often made with chopped onions, so be wary of ordering them. But the biggest reason diners are the best: all-day breakfast. Sunny-side-up eggs; a spinach, tomato, and feta omelet; or a cheddar omelet with home fries (provided the home fries are not made with onions—if so, get the regular fries instead) are perfect options at any hour. Yay for diners!
Steak house: These restaurants are great options for low-FODMAP diners, whether they like steak or not. The reason? Simplicity. You can’t go wrong with a piece of broiled or grilled meat or fish, a medium baked potato with a teaspoon of butter, and a side of sautéed spinach or a garden salad with oil and vinegar. (OK, OK, it’s possible to mess up here, too—as always, talk to your server to make sure your order is prepared without garlic and onion or any other surprise seasonings.)
Going Low in either high school or college can be tough—the lack of acceptable food choices combined with a crazy schedule and friends who live on pizza make things difficult enough that I’ve dedicated an entire section to how to figure out what your cafeteria or dining hall serves and what to do about it. But despite the real challenges, Going Low in a college cafeteria—or being on any restrictive diet, for that matter—is easier now than ever. That’s because of the level of transparency that currently exists in university food service. In years past, it was hard for a student to find out what ingredients were used in preparing the foods they picked up at the cafeteria. Nowadays, many university food-service operations have websites dedicated to providing students with this very information. With increases in the incidence of food allergies and sensitivities, dietary preferences like vegetarianism and veganism, and heightened general awareness about health and sustainability, students are demanding to know what is in their food, and sometimes even where it comes from—and food-service companies and schools are obliging. In the next chapter, I’ll give you some strategies for finding out what, exactly, your college dining hall puts in their food—and how you might be able to change it. Then, once you’ve done your homework, it’s time to eat!
Cheerios with lactose-free milk or unsweetened almond milk and blueberries
Eggs prepared at the grill any style (make sure scrambled eggs don’t have milk added) + a small banana
2 hard-boiled eggs + ½ grapefruit sprinkled with ½ teaspoon sugar
½ cup (115 g) oatmeal topped with 5 medium (70 g) strawberries, chopped; 1 tablespoon walnut pieces; and 1 teaspoon maple syrup
Lunch
Baked potato sprinkled with ¼ cup (25 g) cheddar and ½ cup (20 g) spinach or other Go Low veggies (from the salad bar if necessary)
Salad with 1 cup (35 g) romaine, 3 ounces (85 g) grilled chicken, ¼ cup (30 g) cucumber, ½ cup (75 g) quinoa, 2 tablespoons sliced olives, topped with 1 tablespoon olive oil and 1 teaspoon lemon juice
Breadless turkey breast sandwich made with 2 slices of turkey, 1 slice of tomato, and up to 2 tablespoons mayo between 2 leaves of romaine lettuce + a side of potato chips
DIY rice bowl (cobble together the hot meal options and the salad bar): 1 cup (40 g) baby spinach topped with 1 cup (180 g) hot brown or white rice, ¼ cup (35 g) raw zucchini, ¼ cup (30 g) raw carrots, 1/3 cup (80 g) cubed firm tofu, 2 teaspoons peanuts, a sprinkle of cilantro, olive oil, and rice wine vinegar
DIY quinoa bowl (this one can be done strictly at the salad bar): 1 cup (155 g) quinoa, ¼ cup (25 g) red bell peppers, 1 hard-boiled egg, ¼ cup (55 g) tuna, 1 teaspoon sunflower seeds, 1 tablespoon oil, 1 teaspoon apple cider vinegar
Angelic deviled eggs: Liberate 2 hard-boiled eggs from the salad bar. Cut in half, remove the yolks, and mix with a little bit of mayonnaise and mustard. Season with salt and pepper, then stuff the filling back into the egg halves. Voilà! Serve with a side salad and some rice or quinoa.
Chicken with satay sauce: Bring your own gluten-free tamari packets. Put 2 tablespoons of peanut butter in a microwave-safe bowl and heat gently until the peanut butter softens. Add tamari and crushed red pepper (usually available at the pizza station). Microwave again for a few seconds to meld flavors, and mix again. Thin with water as needed. Serve alongside plain grilled chicken, spinach, and rice.
One option in most college cafeterias that can be your best friend is the salad bar. It’s easy to build a salad that works on the Go Low plan. Here’s a six-step plan to help you build a low-FODMAP salad:
1. Go green: Start with any leaf of your choice, for example, romaine lettuce, iceberg lettuce, spinach, arugula, mesclun, or kale.
2. Combine some colors: Add up to 1¼ cups (roughly 100 g) total of two to four low-FODMAP vegetables, such as cucumbers, carrots, red cabbage, tomatoes, bell peppers, zucchini, fennel, or yellow squash.
3. Add carbs or crunch: Add texture and keep it interesting by sprinkling on ½ cup (75 g) of a fiber-rich grain like quinoa, brown rice, or wild rice or 1 tablespoon of a crunchy nut like walnuts, pine nuts, pecans, or peanuts.
4. Pick your protein: Protein is crucial to creating a salad that feels like a meal (and keeps you energized until dinner). Salad bars often have plain cooked proteins; just make sure they’re cooked using only low-FODMAP ingredients (no onion or garlic!) and choose your Go Low–approved favorite, such as grilled chicken, hard-boiled egg, cubed tofu, feta, cheddar, or (nonbreaded) shrimp.
5. Dress it: Some store-bought salad dressings are fine for a low-FODMAP plan, but you often can’t tell what’s in the dressing at a salad bar. Instead, play it safe and dress your salad with 1 tablespoon olive oil and 1 teaspoon lemon juice, apple cider vinegar, or rice wine vinegar. (Or, if you can, make the yummy dressing for my Rainbow Mason Jar Salad and bring from home.)
6. Make it extra special: A sprinkle of a low-FODMAP ingredient like bacon (make sure it’s really bacon and not fake bacon bits), grated Parmesan, olives, sliced grapes, orange segments, or a fresh herb like cilantro or basil can take your salad to the next level. Add as needed for flavor and fun.
And don’t forget, the salad bar is good for more than just salads. Think of the items on the salad bar as ingredients that the cafeteria staff have kindly cleaned, washed, cut, and in some cases even cooked for you (thank you, weird cafeteria dude who always wants to talk about the football team!) so you can hack any cafeteria offering into a meal. For example: If the hot meal offered is rotisserie chicken made with onion powder and garlic powder, you know that you can’t get the chicken (boo). But you can ask for the steamed zucchini and rice that come on the side and bring them over to the salad bar for a makeover. Drizzle on 1 tablespoon olive oil and 1 teaspoon lemon juice, add a little plain grilled chicken and sliced olives, and suddenly you’ve got a meal. Warning: If your cafeteria is the type where a cashier rings up your food after you’ve gathered it, this “hack the caf” method might drive the poor cafeteria worker crazy. But she’ll figure out a way to charge your card—and it’s a small price to pay for finding a way to make the dining hall work for you.
I’ve scoured a sampling of college cafeteria menus from around the country to create a list of possible go-to dining hall meals for you.
Breakfast
Dinner