I’ve talked about being a FODMAPer before and if you eat a FODMAP diet you know it can get a little complicated. When we eat dinner with our parents there are at least five phone calls before dinner confirming they are not going to kill us slowly with garlic. There have been times I’ve wanted to erase the letters FODMAP from the alphabet.
If you Google FODMAP friendly or FODMAP free foods there are hundreds, if not thousands, of websites with lists and menus dedicated to helping you figure out exactly what in the world you should and should not eat. Some of these site are really good and some of them, not so much. What most people coming into the FODMAP diet don’t understand is that eating a FODMAP friendly diet is incredibly personal. While a food might be FODMAP friendly for one person it might be completely off limits for someone else.
In our house we are FODMAPers based on Mr. MVP’s FODMAP elimination diet. These are foods we found he was comfortably able to eat. Please remember that these foods may or may not be in your FODMAP eating plan.
- Yellow Cherry Tomatoes – One serving is eight tomatoes. These yellow tomatoes are extremely sweet and taste good alone or cooked with rice and a protein. They can be eaten as a snack or with a meal.
- Carrots – One serving is one half cup. I cut large carrots into smaller sticks and store them in Tupperware in the refrigerator. They can be eaten alone, raw, or with a serving of all natural almond or peanut butter.
- Blueberries – One serving is one half cup. I clean the berries ahead of time and put them back in their original container in the refrigerator for up to a week.
- Strawberries – One serving is about eight berries. I clean the berries in advance and they last in the refrigerator for about three days in a glass bowl.
- Grapes – One serving is about one cup.
- Peanuts – One serving is around 32 nuts. We buy unsalted whole peanuts with shells and eat them as a snack.
- Avocado – One serving is 1/4 an avocado. While normally thought to be too high in Polyols, avocado can actually be tolerated when in the correct portion size. We eat avocado with rice, chicken and tomatoes.
- Food For Life Brown Rice Tortillas – One Serving is one tortilla. We keep these tortillas in our freezer and reheat them in our griddle. They are warm and satisfying. They can be filled with chicken, feta, beef, avocado, rice, tomato, eggs, pork, red pepper…..
- Gorilla Munch – One Serving is about 3/4 cup. This cereal is sweet and very crunch. Mr. MVP likes to eat it plain, but it can be eaten with rice milk. It is gluten and soy free.
- Edy’s Strawberry Fruit Bars: These bars are made with real strawberries, but they are a little high in sugar. They are best for an occasional sweet treat, when everyone else is having something frozen.
- Enjoy Life Chocolate: Enjoy Life makes soy free chocolate that is good. Really good. Our favorite vegan bakery uses Enjoy Life chocolate and I dream about their cupcakes. They have bars and chips.
The staples of our diet are backed up by organic brown and white rice, quinoa, and polenta. We rotate our grilled proteins between chicken, fish, pork and beef and then we include vegetables. Our favorite vegetables are red and green pepper, brussels spouts, green beans, tomatoes, squash and carrots.
Now I can’t say there haven’t been times when we’ve wanted to make reservations at Food Dance and order anything willy nilly. We realize there aren’t FODMAP Police who are going to come and take us away, but after eating FODMAP free for nearly six months it really does start to feel like garlic is to be feared.