FODMAP On a Budget

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 ]]