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How To Keep Your Family Healthy While You Follow A Low FODMAP Diet

Last updated on May 8th, 2017 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

We all know the low FODMAP diet is a highly restrictive medical diet, so how can you keep yourself fed and your family healthy without creating a whole heap of extra work and stress?

Let’s Look At Why FODMAPs Are Important

FODMAPs are important for long term gut health as they are prebiotic foods that help feed our gut bacteria (1). This means we need to make sure other family members continue to eat them, even while we restrict the FODMAPs to gain good symptom control.

According to accredited practicing dietitian, Joanna Baker, it’s especially important that family members continue to consume products that contain lactose, like normal cow’s milk and yoghurt. This is because we need lactase enzymes to break down lactose and if we aren’t exposed to lactose on a regular basis then these enzyme numbers can reduce, which can increase the chances of the person becoming lactose intolerant.

Don’t panic. Including high FODMAP foods in their meals, doesn’t mean you have to spend hours cooking two separate dinners.

We understand life is busy and that you need simple strategies to make the low FODMAP diet practical. Dinner is the most time intensive meal to prepare and it is safe for you to share one low FODMAP meal each day.

Sharing dinner with your family gives you a chance to socialize and bond, while not feeling like you are missing out. Just make sure your family members are getting lots of high FODMAP foods during the day and consider adding a simple high FODMAP side dish to the shared meal.

Easy High FODMAP Food Options For Family Members

  • Give them normal cow’s milk with their cereal (muesli is a good option) along with a serve of high FODMAP fruit, or a 2 pieces of normal wheat bread with honey, mixed berry jam or blackcurrant marmalade.
  • Snacks could include high FODMAP muesli bars, a serve of high FODMAP nuts (like roasted cashew nuts or pistachios), trail mix made from high FODMAP dried fruits, or plain yoghurt sweetened with a teaspoon of honey
  • Easy side dishes for dinner could include peas, sweet corn, snap peas, fried onion, salad dressings that include onion or garlic, store bought hummus, steamed cauliflower, or fried mushrooms.

Money Saving Tips

Coordinating some extra food doesn’t have to break the bank. Here are some easy tips help your budget and reduce waste:

  • Keep your breads in the freezer so they don’t go to waste.
  • Stock up on frozen vegetables (both high and low FODMAP).

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

  • Regrow your spring onion or green leek tips by popping them in a glass of water on the window sill.
  • Make your own lactose free milk by adding lactase. Pop your weekly servings of milk into a separate container and add lactase enzymes to create low FODMAP milk.

Get Prepared

It’s much easier to feed yourself and your family if you take some time each weekend to plan out your food. Check out this article to learn how to plan your meals or explore my meal planning service for lots of family friendly dinner ideas.

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: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Varney J. Prebiotics and probiotics: what are they and should I be including them on a low FODMAP diet?. Monash Low FODMAP Blog. 2016-01-03. Retrieved from:http://fodmapmonash.blogspot.co.nz/2016/01/prebiotics-and-probiotics-what-are-they.html. Retrieved on: 2016-07-10. (Archived by WebCite® at http://www.webcitation.org/6iuT9ixzO)

Stock Photo ID: 615916809 licensed under ShutterStock Standard Image. Edited by A Little Bit Yummy.

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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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Jan 10

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Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

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Jan 2

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Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

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Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

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Dec 28

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🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
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2️⃣ On the giveaway post - tell us the name of a recipe you would love to be made low FODMAP or gluten free

There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

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This contest is not sponsored, administered, or associated with Instagram or Facebook. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s and Facebook's terms of use. Prize recipients will be randomly selected from the giveaway posts. One prize pack will be given away on Facebook and one on Instagram. Once announced, recipients will have 24 hours to claim their prize.
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Dec 24

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Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

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#lowfodmap #christmascake #christmastreats #glutenfreerecipe #coeliac #foodintolerances #ibsdiet #fodmap #fodmaprecipes #fodmapfriendly #foodblogger #inmykitchen #treatyourself
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