As someone with Irritable Bowel Syndrome (IBS), you know that certain foods can trigger uncomfortable symptoms like bloating, gas, and stomach pain. Fortunately, there is a diet called the Low FODMAP diet that can help alleviate these symptoms by eliminating certain types of carbohydrates. But just because you’re on a low FODMAP diet doesn’t mean you have to give up your favorite comfort foods. Here are 8 low FODMAP swaps for your favorite comfort foods that will keep your taste buds and tummy happy.
1. Swap regular pasta for gluten-free pasta made from rice, quinoa, or corn. Regular pasta contains wheat, which is high in FODMAPs, but gluten-free pasta is a great alternative that won’t cause you any discomfort.
2. Swap garlic and onion for garlic-infused oil or scallions. Garlic and onion are high in FODMAPs, but you can still get their delicious flavor by using garlic-infused oil or scallions instead. Simply sauté your protein and veggies in the garlic-infused oil or add some chopped scallions to your dish.
3. Swap regular milk for lactose-free milk. Regular milk contains lactose, which is a type of FODMAP. But lactose-free milk is a great alternative that will still give you the creamy texture you crave.
4. Swap regular bread for sourdough bread. Regular bread contains wheat, which is high in FODMAPs, but sourdough bread is made with a fermentation process that breaks down the FODMAPs in the wheat. Plus, sourdough bread has a tangy flavor that is perfect for sandwiches and toast.
5. Swap regular ice cream for lactose-free ice cream or sorbet. Regular ice cream contains lactose, but there are plenty of delicious lactose-free ice creams and sorbets that will satisfy your sweet tooth without causing any discomfort.
6. Swap regular cheese for aged cheese or lactose-free cheese. Aged cheeses like cheddar, parmesan, and gouda are low in lactose and therefore low in FODMAPs. Alternatively, you can also find lactose-free cheese at your local grocery store.
7. Swap regular hummus for homemade hummus made with canned chickpeas. Chickpeas are high in FODMAPs, but canned chickpeas are lower in FODMAPs than dried chickpeas. Making your own hummus with canned chickpeas is a great alternative that will still give you that creamy, savory flavor.
8. Swap regular marinara sauce for homemade marinara sauce. Many store-bought marinara sauces contain garlic and onion, which are high in FODMAPs. But making your own marinara sauce is easy and allows you to control the ingredients. Simply sauté some canned tomatoes with garlic-infused oil, oregano, and basil for a delicious low FODMAP marinara sauce.
These low FODMAP swaps for your favorite comfort foods are easy, delicious, and won’t cause any discomfort. With these simple substitutions, you can still enjoy all the foods you love without sacrificing your digestive health.