Tips for low-FODMAP cooking and baking

The low-FODMAP diet can feel restrictive. However, it doesn’t last forever. As you go through the process of identifying what your “trouble foods” are, here are some tools to help you keep things fresh in the kitchen.

From clever cooking hacks to using digestive enzymes for FODMAPs, use these tips to help you master your culinary creations, even while you’re on the low-FODMAP diet.

1. Remember that knowledge is power

Always start by studying your diet. Low-FODMAP starts off restrictive and (carefully) loosens up as you go along.

Learn everything you can before you start cooking. That way, you can get accurate results and genuinely improve your diet.

2. Start with established recipes

When you begin a low-FODMAP diet, it can be overwhelming. Don’t overcomplicate things by trying to discover delectable dishes on your own.

There are many well-established recipes already out there. Monash University has collected a low-FODMAP recipe index, which is a great place to start your cooking journey.

3. Shop strategically

As you shop for your meals, be thoughtful and strategic. For instance, if a particular low-FODMAP food is expensive, only purchase it for the person who is on the diet and choose more affordable alternatives for everyone else in your household.

It’s also a good idea to refrigerate diet-approved fruits and freeze things like low-FODMAP bread that you may not eat quickly on your own. That way, they won’t go bad as quickly, and you’ll waste less food.

4. Create your own lactose-free milk

Milk and dairy products aren’t FODMAP friendly. Fortunately, there are often lactose-free milk options at the store.

If these aren’t available or are too expensive, you can also use Intoleran’s lactase drops to make it at home. Simply add five drops to a liter of milk, give it a good stir, and let it sit for 24 hours, at which point it will be 80% lactose-free.

5. Make your own stock

Both onions and garlic are off-limits on low-FODMAP. The problem is that they’re in everything.

One excellent suggestion is to use a chicken carcass to boil up your own stock. That way, you can control exactly what goes into it — and can still have a lovely base to add depth to your soups and stews.

6. Expand your grain selection

Modern cooking and baking are overly-reliant on wheat. But wheat is a no-go on a low-FODMAP diet.

If you want to keep your options open, look for other approved grains to use. Quinoa and brown rice, for instance, are both low-FODMAP friendly.

7. Use enzyme supplements when you can

Finally, as you work your way through the low-FODMAP diet, you’ll begin to discover what foods are particularly troublesome for you. Along with minimizing these in your diet, you can also use low-FODMAP digestive enzymes.

In the case of lactose, you can add drops directly to your milk. If you have a sensitivity to fructans, galactans, or some other FODMAP food, you can use additional enzymes to help. Simply take them before a meal or even open a capsule and sprinkle it directly on your food. Just make sure it isn’t too hot!

Killing it in the kitchen with low-FODMAP foods

There are many ways you can tailor your cooking and baking habits when you’re on a low-FODMAP diet. Things like using alternative ingredients and making your own stocks and milk are great ways to give yourself the tools to keep things tasty, even when you’re working within low-FODMAP restrictions.

And remember, as you discover your food intolerances, you can use FODMAP enzyme supplements to support your new dietary lifestyle. Intoleran has the best digestive enzymes for FODMAPs. They make it much easier to manage that unique lifestyle and stay satisfied and happy even as you take steps to improve your dietary health.