Dr Rachel’s Recipe Ingredient Switches, Swaps & Substitutions for the Low-FODMAP Diet

For those starting on a low-FODMAP diet, it can be a bit overwhelming. At first you may think there aren’t any foods you can eat! Be comforted; it gets easier … and your body will feel so good it will make it worthwhile.  I’m happy to be able to share my low-FODMAP Happy Gut guide and lists of low and high-FODMAP foods to help out.  You can save them to your phone, or post them on the fridge.

For me, transitioning to a low-FODMAP diet and becoming more FODMAP aware was a process. As I learned what foods kept my tummy happy,  I figured out how to alter a recipe to create a low-FODMAP version of my favorite meals.

So don’t despair — and don’t throw away your cookbooks! Many recipes can be finessed to become a low-FODMAP recipe and still taste like what Momma used to make.  Or peruse over 200 low-FODMAP recipes on my blog.

To make it even easier, check out my low-FODMAP Happy Spices Seasoning Blends and low-FODMAP Happy Soups.

Note 1:  I may sometimes use ingredients in my recipes that are not certified gluten-free, although they do not appear to contain gluten.  If you have celiac disease or are highly sensitive to gluten, please be aware and make adjustments to these ingredients.

Note 2: One of the things that comes in very handy with cooking is a little kitchen scale to help ensure your portion sizes are always on point.  These are not too expensive either!

Note 3: For vegan versions of the recipes, please ensure that you are selecting vegan certified options of the ingredients (examples in the case of sugar, brown sugar and confectioner’s sugar, or other processed ingredients)

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Ingredient Swaps/Switches/Substitutions for Recipe Modification, and a few other low-FODMAP tips!

INSTEAD OF THIS:USE THIS:
AgaveMaple syrup
Bread crumbsPanko crumbs (check ingredients; some contain additives that could trigger IBS symptoms); or make your own cornflake crumbs in a food processor. (Most cornflakes are safe; watch out for those with added juices or honey.)
CouscousQuinoa or rice (brown or white)
FlourMany gluten-free flours are also low-FODMAP. (They often have added xanthan gum, or you can add it yourself; this helps with the texture in the absence of gluten). Make sure to check ingredients, as some products have chickpeas/almonds/etc., which could irritate your tummy.
HoneyLight corn syrup or maple syrup
KetchupOrganic ketchups with no high-fructose corn syrup and minimal seasonings
MilkLactose-free milk; many coconut, rice, almond and hemp milks test low in FODMAPs
MolassesDark corn syrup or brown rice syrup
Onion powder or garlic powderUse asafoetida to simulate onion/garlic flavor, or use an infused oil in place of regular oil. Experiment with other spices and flavors; many are low FODMAP. Chives and scallions are also low-FODMAP!
Pasta, noodlesRice noodles; soba noodles; gluten-free pastas made with rice or corn flours; risotto
Whipped or heavy creamCreamy layer from top of can of coconut milk or canned coconut cream
ButterNote: since butter is low in carbohydrates it is naturally low-FODMAP. However alternatives that are dairy-free include coconut oil, vegetable shortening, dairy-free, soy-free, cashew-free margarines or lactose-free butter (check ingredient list to ensure no other high-FODMAP additives)

 

Here are a few of my favorite low-FODMAP things, and where to find them:

The commercial brands have not been formally tested for FODMAPS but appear safe based on the ingredients.

Please check out my recipes for condiments and baking additions: low-FODMAP breadcrumbs,  low-FODMAP salsalow-FODMAP ketchup, low-FODMAP pizza sauce, low-FODMAP spaghetti sauce/marinara sauce, low-FODMAP tartar sauce, low-FODMAP barbecue sauce and low-FODMAP dressings/dips.  Homemade always tastes better than from the store!

  • Gluten-free Bisquick®: I love this for pancakes and to coat chicken for frying/baking.
    • Available at most groceries near me
    • Here is a copycat recipe if you can’t find this easily:
      • For 1 cup of ‘Copycat Gluten-free Bisquick®’ combine: 1 cup low-FODMAP, gluten free flour with 1 tsp xanthan gum, ½ tsp baking soda, 1 tsp baking powder and 1 tsp sugar
  • Trader Joe’s® Organic Tomato Ketchup: I use this in many recipes, or to dunk the occasional french fry!
  • Green Valley Organics Lactose-free dairy products: butter, cream cheese and sour cream.
    • I find this at Whole Foods and Meijer Stores
  • Coconut Oil: I use this a lot in place of butter (like my low-FODMAP granola), so delicious with a hint of coconut.
    • Available at most groceries
  • Earth Balance vegan spreads, soy free: This also is very close to butter and can be used in recipe substitutes to keep things dairy-free and vegan.
    • Available at most groceries near me
  • Infused Oils, various brands
    • Several ‘oil boutiques’ near me (The Sunny Olive, The Spicy Olive)
      • The Spicy Olive has an online store
    • Garlic infused oils available at Fresh Market stores
    • Amazon.com
    • Can also infuse your own- several websites offer step-by-step instructions
  •  Authentic Foods GF Classical Blend Flour – this particular blend appears to be low-FODMAP and bakes beautifully in recipes (check out my low-FODMAP bake-off blog to see why!)
    • I order this from Amazon.com, in large bulk size, then freeze in smaller ziplocks until ready to use
    • A large bulk order can last 6 months to a year and is totally affordable!
  • Rao’s® Sensitive Formula Marinara Sauce and Mom’s Special Marinara with tomato, basil and cream: Both are fantastic and work well in pasta dishes, or just on their own.
    • I heard that Prego also recently launched a ‘no onion, no garlic’ sauce that is very inexpensive (haven’t tried it yet)
    • This Rao’s selection is available at some Kroger stores, Whole Foods and Fresh Market
    • This Mom’s selection I have bought at some Kroger stores

Have fun experimenting and remember to enjoy eating 🙂 !!

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