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FODMAP Traveller In Rio de Janeiro Brazil

Last updated on Apr 10th, 2017 Authored by Alana Scott     Reviewed by Alana Scott

The next stop on my South American Journey was Brazil! Here we spent a magical two weeks exploring Rio and attending a friend’s wedding. There is plenty to eat and do in Rio but if you are staying in Rio for an extended period of time, then I highly recommend you rent out an apartment with a kitchen. That way if you get stuck and need to do some cooking you can (there are plenty of low FODMAP fruit, vegetable and grain options to work with). Otherwise, have fun exploring the street food and some of the local restaurants.

IMG 7566 1

Street Food

No matter where you go in Rio you can almost always find street food! Street vendors are noisy which makes them easy to find. The good news for you is some of their offerings are low FODMAP:

Tapioca pancakes. These are made from tapioca flour and filled with either sweet or savoury fillings. For a savoury option try ham, cheese and tomato, or if you feel like something sweet, Nutella and a small serve of banana (unripe) make great low FODMAP options.

Biscuits & sweet tea. Globo Biscoitos are super popular on the beach and are often paired with sweet mate leaf tea. The biscoito biscuits are donut shaped and are very dry, slightly sweet (or salty depending on the flavor you get) and crunchy. They can be bought for just a couple of dollars. The biscuits themselves are made from: Tapioca starch, water, coconut oil, eggs, milk, and salt (the biscuits are very dry and my guess is that the amount of milk per serve should be well within low FODMAP limits). Mate tea has not been tested for FODMAPs yet, so a better option would be to grab a bottle of water or soft drink instead.

Pipoca (popcorn). When I was in Rio it felt like popcorn season as there were popcorn vendors everywhere. Here you have two options of plain salted popcorn or caramelised popcorn. The caramelised popcorn will have a small amount of lactose and is sweetened with sugar (take a lactase tablet if you are concerned). I opted for the plain salted popcorn. If you are a coeliac just check the vendor isn’t working with a caramel sauce that contains gluten (normally they have the sauce packets visible).

Alana Eating Low FODMAP Popcorn 2

Queijo coalho (grilled cheese). This street food is firm white grilled cheese on a stick with optional oregano. You will often find this tasty treat being prepared over hot coals on the beach so keep a look out.

Pasteis (deep-fried pastries). This option is only suitable if you tolerate wheat. If you do, then have a look around as they come with a variety of fillings from stuffed cheese to shredded meat and some of the options can be relatively low FODMAP.

Caldo de cana (sugar cane juice). Sweet, icy cold and refreshing… fresh sugar cane juice with a squeeze of lime juice was my favourite find at the local fresh produce market. Here you can watch the vendor squeeze the juice out of the sugar cane using a machine, before adding ice and lime juice. While the juice itself has not been tested for FODMAPs, white sugar is low FODMAP and it is made from sugar cane juice that has been boiled and crystallised. I limited my serve to ½ cup (which was plenty), just in case there were any sneaky FODMAPs lurking in the sugar cane juice.

Snacking on the Go

I found my local supermarket was well stocked with low FODMAP grab and go snacks from Lays Original Flavoured potato chips (yellow packet) to pretzels, corn thins, low FODMAP fruit, lactose free or coconut yoghurt, and low FODMAP nuts and seeds. There is no need to go hungry on your trip – just plan some time to explore the supermarket so you can find some snacks to keep you going. If you are a Coeliac like me, then you will be relieved to find clear labelling on all processed foods, just look out for the term Nao Contem Gluten. There are plenty of gluten free options available.

Low FODMAP Eating Out Options

Restaurants

Despite my coeliac disease, tree nut allergy, dairy intolerance and FODMAP restrictions I did manage to dine out while in Rio. Quite a few cafes and restaurants have separate plain menus (unseasoned dishes and simple meal options) for people with food restrictions, so if you are travelling with a local get them to ask for you (otherwise use google translate). These menus are the best way to find low FODMAP food fast. Otherwise try and choose meal options from the menu that only need a couple of adjustments.

Churrascaria (all you can eat BBQ meat experience).This was definitely the boys favourite dining out experience. A Churrascaria is a traditional barbecue restaurant where they rub the meat in salt and then grill it over hot coals to produce delicious, slightly smoky, meat. As a FODMAPer you just need to check that the meat hasn’t been marinated in garlic or onion (often the restaurant will be happy to grill some plain meat just for you). Next hit the salad bar and create your own low FODMAP salad. Easy dressing ideas include olive oil, lemon or lime wedges, or a splash of balsamic vinegar.

Thai restaurant. We visited a lovely Thai restaurant in Leblon where they custom made me some delicious gluten free fried rice. Just remember to let your waiter know if you need them to remove onion, garlic and high FODMAP vegetables like mushroom (google translate can help). Always double check if you are not sure about your order when it comes out. In Rio nut allergies are poorly understood so it took them a second go to get my order right! In the photo above you can see cashew nuts in my Thai meal…which left us wondering how google translate got ‘I am allergic to tree nuts’ so wrong when we ordered the meal! Luckily a second attempt at google translate with the restaurant manager and we successfully ordered a nut free, gluten free, dairy free & low FODMAP fried rice… no mean feat in a foreign country.

Sushi. There are lots of sushi bars around, while I didn’t visit one, they could make a great option for you if are in need of a quick bite. Choose low FODMAP options and just watch out for cream cheese which they love to use as a filler.

 #FODMAP Tip: Test your tolerance to onions, garlic and wheat before you go. If you have some wriggle room with these foods then it will make dining out much easier.

My Top Activities To Do In Rio

Kiwi & Brazilian Wedding: Not everyone is privileged enough to fully experience the local culture, but I was lucky enough to attend a wedding while in Rio. I am so glad David & Christine invited us over for their wedding and were the catalyst for our trip to Rio. Without them I probably would have never explored this amazing city. Their wedding was a beautiful fusion of Brazilian and Kiwi cultures. I loved listening to the boys welcome Christine down the aisle by playing Ave Maria, hearing David & Christine declare their love for one another in their bilingual vowels, sharing speeches & a Waiata (traditional Maori song from NZ), before dancing the night away. It truly was an amazing experience and I am so grateful I was able to join in.

Pão de Açúcar (Sugar Loaf Mountain) was my favourite out of the tourist attractions we explored in Rio. I’m so glad I pushed myself to get out of the apartment and go despite the fact I was experiencing some travellers’ diarrhea (emergency kit to help manage gastrointestinal symptoms is a must when travelling!).  Catch an Uber out to Sugar Loaf, then two cable cars will transport you up the mountainside. Here you can experience breathtaking views across with city and beaches, enjoy a snack or lunch in the hillside restaurants, or explore a couple of the hillside trails.

Low FODMAP Travel Sugar Loaf

The Christ Redeemer is one of the World’s most iconic statues and it is situated on Corcovado mountain. Booking your tickets online is essential if you want to avoid queuing at the Corcovado train station in Cosme Velho. Next enjoy a 20 minute train ride through the rainforest as you travel up the Corcovado mountainside. Be prepared for crowds of people as you reach the top. The Christ Redeemer is Rio’s most popular tourist attraction and it is very busy! Work your way around the Statue and check out the amazing views of the city. If you don’t mind getting trampled on, then lie on one of the mats provided and take your perfect snapshot of the statue.

Alana At Christ Redeemer

Leblon, Ipanema & Copacabana Beach. Rio is home to some beautiful beaches. Within walking distance from our apartment in Leblon we could go to Leblon, Ipanema or Copacabana beach. I highly recommend sitting on Leblon beach and watching the sun set, or hire a beach chair and spend an afternoon amongst the hustle and bustle of Copacabana beach.

Sunset on Leblon Beach low FODMAP travels

Trip to the Countryside. Our hosts took us to their house in the countryside for a day of swimming, BBQs and good company! The trip to the country house was eventful as we navigated crazy traffic, potholes, livestock and locals. However, once we arrived we found a beautiful house nestled under the mountainside. Here we spent a perfect day relaxing with our hosts. I also discovered that I can tolerate a small amount of onion and garlic after accidentally consuming some high FODMAP sausages!

Country House

Escadaria Selarón (Mosaic Stairs in Santa Teresa). On our final day in Rio we visited the Escadaria Selaón which is an intriguing mosaic staircase that covers 215 steps. The mosaics were laid by Chilean-born artist Jorge Selarón and are an amazing legacy that showcases that beauty can be made out of poverty. If you still have some spare time after exploring the stairs, then a quick trip to the Museum of Tomorrow is also worth a visit.

Saint Teresa Low FODMAP Traveller

Final Thoughts

My trip to Rio was amazing, despite having to manage my food intolerances and surviving a couple of days with travellers’ diarrhea. I discovered that I am stronger than I thought and that my food intolerances and health issues definitely don’t have to define me. It is possible to have awesome low FODMAP adventures. Don’t let your food intolerances hold you back, get prepared and get travelling!

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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