FODMAP On a Budget

FODMAP On a Budget

Published on Monday, July 25, 2022 by Kari Tallent

Trying to fit meals into a budget can be tricky. 

Tack on following a specific diet such as FODMAP and you may be seeing dollar signs everywhere. Fret not my friends! Following FODMAP does not mean you have to blow your paycheck at the grocery store. Shopping smarter and with a plan always helps. 

The first thing you want to do is make sure you know what foods you should be including into your diet. 

It is good to focus on the positive, especially when going through the elimination phase, as there can already be a pessimistic perspective to change. While knowing the foods you should avoid is very important, understanding and recognizing low FODMAP foods will allow you to plan your meals ahead of time and create grocery lists. 

Having a grocery list can prevent you from purchasing items that you don’t need. 

Kate Scarlata, RDN has an excellent list on her website you can reference. You can also create recipes out of these ingredients as well as find recipes that use similar ingredients so if you do purchase a sauce or marinade that has a higher price tag you- will be using it for multiple meals so the spending balances out. 

For recipe ideas you can download the MONASH app or go to their website to look around their list of recipe ideas, as well as visit our friendly recipes and low FODMAP product recommendations here on Foodguides! This can be helpful through all of the phases of the FODMAP diet, including the elimination and challenge/reintroduction phases.

Once you get a good understanding of what you can include it is easy to alternate ingredients in your favorite recipes to make them FODMAP friendly.

Here is one of my favorite recipes:

[[ recipeID=recipe-9l5sincma, title=Egg Roll in a Bowl ]]

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Egg Roll in a Bowl

Servings: 8


  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 mins




  • 3 medium carrots
  • 3 eggs
  • 3 (1 in) pieces ginger root
  • 1 small bunches scallions (green only)
  • 2 ¼ lb lean ground turkey
  • ½ head red cabbage
  • ¼ cup liquid aminos
  • ½ tsp crushed red pepper
  • 1 TBSP sesame seeds
  • 1 ½ TBSP toasted sesame oil
  • ¾ cup mayonnaise 
  • 1 ½ cup rice (optional)
  • 1 TBSP sriracha (if spice is not a problem)


  1. Preheat a large skillet over medium-high heat. Prep you produce (I use my food processor to chop my ginger) julienne or coarsely grate carrots. Chop scallions and cabbage into ½ inch pieces.
  2. Once the skillet is hot, add sesame oil and coat the bottom. Then, add ground turkey and cook thoroughly. Add ginger, carrots, and cabbage and cook until tender.
  3. Season meat and veggies with liquid aminos and crushed red pepper, cooking until cabbage is soft. 
  4. Make a well in the center of the skillet and crack the eggs into it, scrambling until no longer runny. Stir to combine throughout dish.
  5. Mix in mayo and sriracha (if desired) mixing evenly. Top with scallions and divide into servings.
  6. If you want to add rice, cook according to the directions (l like to use minute rice, success, or you can use quinoa). Once cooked, serve egg roll over top.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 8

Amount Per Serving
Calories 475
% Daily Value*
Total Fat 31.2g 48%
Saturated Fat 6.65g 33%
Trans Fat 0g
Sodium 410mg 17%
Total Carbohydrate 13g 4%
Dietary Fiber 3.6g 14%
Sugars 1.8g
Protein 37.2g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Rice is not included in the nutrition fact analysis.