I have made different meals, snacks, desserts, and condiments that are all low FODMAPs. I have documented through words and pictures how I made it and what it tasted like. I have also commented if my husband and children liked it.
After being on this diet, I started to see the frustration people experience. The thing I missed the most were condiments, such as ketchup and BBQ sauce, and eating out at restaurants, which I found challenging. At home, I ate gluten free pasta to replace my spaghetti and macaroni, and gluten free flour to make homemade bread. One thing I noticed is that reading labels is crucial. I have found sites to say that a product is ok, but after reading the ingredient label it has a particular sugar added that makes it not FODMAP compatible. Here are some products that I have tried and reviewed in hopes to help others as they shop for FODMAP approved foods.
Most cereals have added sugars or wheat that is not compatible with the low FODMAP diet. Even the store brand version of Cheerios had added high fructose corn syrup or other sweeteners that are not allowed. Luckily, General Mills Cheerios are just oats, corn starch, sugar, salt, tripotassium phosphate, and vitamin E as well as fortified with vitamins and minerals.
I really like this flour since it is premixed with xantham gum and a mixture of different gluten free flours. This allows you to literally replace it measure for measure in a recipe that calls for wheat flour. I made some cookies with it and they turned out great! I tried to make homemade hamburger buns and they did not rise well, but they did taste ok. It retails at Meijer (as of July 2016) for $3.99.
I bought this gluten free pasta from Aldi’s and enjoy it. I have not tasted a significant difference from regular pasta. One thing I did notice is that it needs to be cooked in double the amount of water that wheat pasta is cooked in. The brown rice and quinoa retails for $2.89 (as of July 2016) and the brown rice spaghetti retails for $1.89
(as of July 2016).
Dry Sparkling only contains purified carbonated water, pure cane sugar, natural flavor, and phosphoric acid. It is not as sweet as name brand pop, but it is good and quenched my desire for a pop. It retails at Target for $5.59 (as of July 2016)
This milk is good in coffee, cereal, and for cooking and baking. I personally think it is too sweet to drink, although I do like it better than Lactaid brand milk. I bought one half gallon for $3.00 on sale (as of July 2016).
The Meijer 100% Pure Maple Syrup has very good flavor. It is not too strong or bitter, like some other maple syrups I have tried. I used it to top pancakes with, and even with the 2 tablespoon limit allowed on FODMAP, it still was more than enough to add the syrup flavor. This retails for $16.19 at Meijer (as of July 2016).
So far, I have only used this flour mixed with King Arthur Gluten-Free Measure for Measure flour in pancakes. It was very good when used for pancakes. This flour retailed for $4.99 on sale at Meijer (as of July 2016).
Update: July 31st, I used this to make homemade pizza crust. It turned out ok, but I personally liked the crust better when I used the King Arthur Gluten-Free Measure for Measure flour.
Update: August 20th. We made homemade pancakes using this flour. It was very crumbly and not very good. We had previously made pancakes using King Arthur Measure for Measure flour and they turned out gread.
The So Delicious Dairy Free creamer is very good. It’s sweet, with only 5 grams of carbohydrates per serving. It uses pure can sugar for sweetness, which is FODMAP approved in 2 tablespoons or less. I would recommend this creamer to anyone who likes traditional type creamer in their coffee. This retails for $3.79 at Meijer (as of July 2016).
Simply Nature Peanut Butter is found at Aldi’s. The oil is separated when the product is first opened, but stays mixed after initial stirring. This product only contains peanuts and salt. Since there are no added sweeteners, it is great for those on a low-FODMAP diet. This jar retails for $2.99 at Aldi (as of July 2016).
These rice crackers are very bland. They do have added salt, but I did not like them. I only ate three and decided it wasn’t worth the calories. I would not recommend these. They retail at Meijer for $2.49 (as of July 2016).
This fruit spread is very good and only contains 6 ingredients: Organic sugar, organic strawberries, water, fruit pectin, organic lemon juice concentrate, citric acid. You still want to limit the amount you use due to the sugar, but it is great for putting a small amount on a peanut butter and jelly sandwich. This retails for $2.99 at Meijer (as of July 2016).
Udi’s Blueberry Muffins meet the low FODMAP criteria. Due to the sugar content being high, I only consumed half of a muffin at one time. They came frozen in the freezer section, so I microwaved mine for about 20 seconds to thaw it out. I would recommend these for an occasional fun treat. According to their website, the muffins retail for $6.00 (as of August 2016).
Udi’s Gluten Free Pizza Crusts are very good. I really enjoy making my own pizza crust, but these are great when you’re in a hurry or on vacation with no access to a mixer. They are ready to top with your favorite toppings and then bake in the oven for about 10 minutes. According to their website, two crusts retail for $5.00. Credit: Photo taken from Udi’s website.
I was really disappointed in Udi’s Gluten Free Plain Tortillas. They were a good try, but I did not like them. They had a powder on the outside and were dry and chewy. I ended up throwing mine away and just ate tortilla chips instead. I would prefer to eat soft corn tortillas or tortilla chips in place of these tortillas shells. According to Udi’s website, they retail for $5.20.
Udi’s Gluten Free White Sandwich Bread is very good. It meets the criteria for low-FODMAP and it is quick and easy. It is found in the freezer section. I have tried toasting it and letting it thaw at room temperature. I would definitely recommend toasting it. It tastes better and is less crumbly. I have bought this numerous times while following FODMAP when I don’t have time to make my own or while I was on vacation. The Family Size retails for $8.49 at Target (as of August 2016) and the 12 ounce package retails for $3.99 at Meijer (as of August 2016).
Udi’s Snickerdoodle Cookies are very good. I microwaved my cookie for 10-15 seconds to thaw it a little bit before eating. It was very good and cured my sweet tooth. These retailed for $3.99 at Food Lion (as of August 2016).