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Preparing for a Low FODMAP Guest

Last updated on Dec 13th, 2015 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
How to host your low FODMAP Guest

Preparing for a Low FODMAP Guest

It’s holiday season, which means lots of family gatherings and travelling. Preparing for a low FODMAP guest can be daunting! However it is just as daunting for the person with the food intolerances. Believe me we are not trying to be an inconvenience or trying to be fussy. The last thing we want is to be very ill and stuck in your bathroom for the entire stay. If you are not sure what the low FODMAP diet is and how it helps then read this guide first. As a friend or family member there are a few things you can do to make sure everyone has an enjoyable, safe and happy time. Here are some tips to help you prepare:

1. Talk to your guest. FODMAP and food intolerances can vary greatly in terms of the types of food and symptom severity. Develop an understanding of your guests gastrointestinal issues by talking to them openly about how severe their symptoms get and what their worst trigger foods are. This understanding can help you with the choose recipes that can be adapted to meet everyone’s needs.

2. Understand that your guest can’t just have a ‘cheat’ day. The low FODMAP diet is a medical diet not a weight loss diet. The consequence of eating something naughty on a weight loss diet is normally a guilty conscious. Cheating on the low FODMAP diet can have serious consequences and cause IBS symptoms ranging from an uncomfortable stomach with a bit of wind and bloating, right through to severe abdominal pains, diarrhoea or constipation. These symptoms can last for several days. For people on the low FODMAP diet a little bit of garlic, onion or another high FODMAP food is a big deal, and although it can seem annoying, it is in their best interests (health and wellbeing) if you help them avoid high FODMAP food consumption.

3. Get a good list of low FODMAP foods from your guest. If they are just on the low FODMAP diet then you can do this yourself by purchasing the Monash Low FODMAP app. This is the most comprehensive and up-to-date low FODMAP guide developed by Monash University. This app contains both food lists and recommended serving sizes, which can help you make sure your guest avoids high FODMAP foods. If you can’t get this app ask your guest for a list of low FODMAP foods.

4. Plan meals together. If they are coming for a special event get them to help you plan the meal. There are often simple ways to make Christmas classics safe, for instance, switching out spices and changing the stuffing bread to gluten free bread. If an ingredient isn’t on the safe list ask your guest before including it in the recipe. Often simple meals are better. Check out my low FODMAP recipes for some safe and delicious inspiration.

5. Reduce cross contamination. To keep your guest safe only cook with low FODMAP foods. Please be aware that FODMAPs are water soluble which means they leach out of the high FODMAP food items and into the low FODMAP foods in the meal.  This means you can’t cook with onion and then simple remove it from the dish, as the FODMAPs have already absorbed into the other ingredients and could make your guest very sick.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

6. Stock the pantry. If your guest is flying in to meet you they may not be able to bring pantry staples with them. Pantry staples include low FODMAP milk, their favourite cereal and snacks, low FODMAP stock, and gluten free flour. Ask them to create a list so you can grab some basic pantry items before they arrive (often they will be happy to contribute to the grocery fund as well).

7. Plan where to eat out during their stay. Some restaurants are better at adapting low FODMAP meals than others. Often Thai and steak houses are good choices, also look for restaurants with gluten free options. For more information on how to choose safe restaurants read this ‘How To Eat Out’ guide.

Final Thoughts

Good communication is key to helping your low FODMAP guest stay symptom free during their trip. Remember that your guest is not trying to be an inconvenience to you. They are trying to stay as healthy as possible so they can help create happy memories. Your support of the low FODMAP diet and their food intolerances will mean the world to them. Please follow me on Facebook for weekly tips and delicious low FODMAP recipes.

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

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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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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?

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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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🌟🌟 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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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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Comments

  1. Annette Wilhelm says

    November 15, 2019 at 8:17 pm

    This is so helpful, thank you!

    Reply
    • Alana ScottAlana Scott says

      November 16, 2019 at 8:03 pm

      You’re welcome, Annette. It’s great to hear you found the article useful.

      Reply

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