Eating Low FODMAP on a Budget: Smart Tips to Save Money and Stay on Track

Trying to fit meals into a budget can be tricky. Add following a specific diet, such as the FODMAP diet, and you may start 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. 

Start with the Basics: Know Your Low FODMAP Foods

The first thing you want to do is ensure you know which foods to include in your diet. It is beneficial to focus on the positive, especially during the elimination phase, as a pessimistic perspective can already be present. Focusing on what you can eat (instead of what you can’t) helps shift your mindset. Learn which pantry staples, proteins, grains, fruits, and vegetables are safe during the elimination phase.

Meal Planning and Grocery Lists Are Your Secret Weapons

While knowing which foods to avoid is very important, understanding and recognizing Low FODMAP foods will enable you to plan your meals ahead of time and create effective grocery lists. Having a grocery list can help prevent you from purchasing unnecessary items. 

Creating weekly meal plans and grocery lists helps you stay organized and avoid impulse purchases. Use lists from trusted sources, such as those from Kate Scarlata, RDN, and the Monash University app, to guide your choices.

Stretch Your Ingredients: Buy Once, Use Multiple Times

Reduce waste and costs by selecting ingredients that can be used in multiple meals. Plan recipes that overlap ingredients—especially sauces, marinades, and specialty items.

Budget-Friendly Resources for Low FODMAP Recipes

Explore affordable and gut-friendly recipes through Monash University, Foodguides, and other reliable FODMAP sources. Once you’re comfortable, adapt your favorite meals with easy Low FODMAP swaps throughout all phases of the FODMAP diet, including the elimination andchallenge/reintroduction phases.

Once you gain a good understanding of what you can include, it becomes easy to substitute ingredients in your favorite recipes to make them FODMAP-friendly.

💡 Try This: One of my favorite budget-friendly Low FODMAP recipes is the Egg Roll in a Bowl. It uses simple ingredients and can be made in batches to save time and money!

Egg Roll in a Bowl

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Servings: 8 1.5 cupPrep: 10 minsCook: 25 minsTotal: 35 mins

Ingredients

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)

Instructions

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

Per serving

Calories
475

Fat
31.2g

Carbs
13.0g

Protein
37.2g

Fiber
3.6g

Sodium
410.0mg

Sugars
1.8g

Sat. Fat
6.65g

Notes

Rice is not included in the nutrition fact analysis.