A Day in the Low-FODMAP Life

A tasty dinner side salad

Salads are fun. Seriously.

One of the most challenging things about changing the way you eat, particularly when you’re eliminating broad categories of food, is visualizing just how it’s going to work on a day-to-day basis. I know that was one of the most difficult parts of adopting the FODMAP-free lifestyle myself, and it took me a while to get my head around the fact that I wouldn’t be able to rely on some of my oldest, most relied-upon eating habits.

If you’ve ever tried to eat gluten-free, you know what I’m talking about: life without bread is hard! I used to feel like Jerry Seinfeld, who once said, “The whole concept of lunch is based around tuna.” For me, it was sandwiches. Imagining lunch without sandwiches, or breakfast without toast, or dinner without pasta… it seemed impossible at first.

But gradually, it got easier. It was all about picking up new habits and getting used to planning things a little more in advance. Now there’s a barely a day when I don’t wake up with a hot breakfast of oatmeal already waiting for me in my rice cooker and a plan for at least lunch, if not lunch and dinner.

I thought I’d share a typical day in my Low-FODMAP Life to help newcomers to the diet understand how possible it can be with just a little forethought and effort.

Steel-Cut Oats in the Rice Cooker

Oats are your friends.

Breakfast

You’ve got tons of options when it comes to breakfast. Personally, I’ve left toast in the dust and become addicted to oatmeal. (Most oatmeal is processed with wheat, so there’s a bit of gluten to be found, but in such small amounts it probably won’t affect people on the low-FODMAP plan. Still, there are plenty of gluten-free options available). Typically, I put 2/3 of a cup of steel-cut oats in my rice maker before I go to bed, along with the appropriate amount of water, some brown sugar, cinnamon and a pinch of salt. I put it on “porridge” setting at set the timer, and wake up to a hot, delicious breakfast. I’ll sometimes add some raisins right before serving, or slice up some bananas and put them in the pot before setting the timer so they get all nice and baked-tasting. When I’m out of steel-cut, I’ll just cook up a small pot of regular rolled oats in the morning. Eggs are also your friends in the morning—hard-boiled, scrambled, or fried. Try frying up some strips of corn tortilla and adding beaten eggs to the pan to make migas, a Tex-Mex treat (just avoid the milk and onions if you use that recipe!).

Lunch

Lunch without the sandwich or wrap option can be challenging, particular if you’re eating on the go. What I typically do is make a grain salad and add whatever veggies and proteins I desire. I’ll cook up some quinoa with spices, like a bit of curry powder, let it cool and then mix in greens and shredded carrots. Topped with smoked chicken or canned tuna, and some crumbled feta cheese, it makes for a surprisingly filling mid-day meal. Alternately, I might fry up a couple of eggs and have them on top of the salad, or make an omelette and have sliced vegetables (cucumbers, bell peppers) on the side.

Dinner

Sadly, you’ll have to say goodbye to pasta and pizza (I’m ashamed to admit that those were two of my staples, and let’s not get started on hamburger), but I still haven’t run out of new, delicious combinations. I’ll often set my rice cooker to make brown rice, sometimes adding a splash of coconut oil, and then roast, pan-fry or grill up a protein of my choice—sausage, chicken, pork chops to name just a few. Then we’ll make a nice salad on the side, or steam some green beans. If I want to mix things I’ll up, I’ll make potatoes, roasted or mashed (without milk of course) or sometimes go for a larger portion of protein and forgo the carbs completely. I’ve also become addicted to one-pot meals that incorporate proteins and rice, like arroz con pollo or paella variations, many of which can be de-FODMAP-ified. And we’ve just discovered the many uses of polenta. (All of these I’ll be discussing more in depth in the future—recipes to come!)

Dessert

Going FODMAP-free doesn’t mean you have to skip the sweets. I might have some sliced strawberries, treats like flourless chocolate cake (recipe coming soon!) or a dairy-free sorbet.

I’d love to hear about your daily routine. Drop me a line or leave a note in the comments below!

  • Jennifer B

    That is a lot of oats! I can only tolerate 30 gms of rolled oats. Steel cut oats have too much oglios for me. I also make my porridge the night before by just mixing the oats and milk and leaving it in the fridge then microwaving it in the morning.

    The Monash app is great and I didn’t realise somehow they had a blog – thanks for the link

    • http://thelowfodmaplife.com Noah

      I should clarify that that’s two servings of oats—my wife and I split ’em. So more like 1/3 cup for me. And yeah, the Monash app and blog are both great, I consult both regularly.
      What kind of milk do you use in your oats?

      • Jennifer B

        That makes more sense. I use lactose free dairy milk. It’s a bit sweeter so I don’t have to add any sugar.

        • http://thelowfodmaplife.com Noah

          Right, I just bought some lactose-free milk today. It’s funny, there are very few other “milks” available to us, even in the health food store. Almond, soy, even rice apparently is not great.