Low Fodmap Recipes needed

[sunnyphxgirl]

I saw another post asking for low fodmap recipes, but the replies only gave that person 1. a link to a google search, 2. a link to a webpage that made me sink with exhaustion as I'd literally have to go through every single recipe to determine if it followed low Fodmap or Whole30, 3. a list of low fodmap foods. Low Fodmap lists are practically useless because I don't have a clue about cooking (so can't make up my own recipes) and don't have the energy to go through one recipe at a time evaluating against a list. And after an hour on google this morning, I don't need to be directed there. As my doc put me on this diet due to my exhaustion, I need some hand holding. Can you provide me with some low fodmap, whole30 compliant recipes? Not a website that has regular and low fodmap recipes all mixed together (as then I have to hunt). Not a link to a low fodmap list. But just recipes or links to pages that only feature low fodmap recipes. Here's to hoping that others have found simple solutions! Thank you!

[ladyshanny]

Good luck, I'm not sure I've ever seen such a specific, niche blog that only features Whole30 low FODMAP recipes. If you find or hear of something make sure you post back!

 

Most of the links I can send you would require you do your due diligence and some leg work.  I see you've indicated that you have some exhaustion but scrolling and printing recipes should be fairly low energy, no?

[sunnyphxgirl]

I don't have strength to do "due diligence or legwork." Evaluating recipes on a website is way too exhausting for me. I get overwhelmed very quickly! I'm so sorry to be difficult! I just am completely at my limit. What I need most is a direct link to a recipe that is fully compatible, no evaluating or checking against lists needed. I don't need a list of 20 recipes. I don't need a whole blog. I just need 3 or 4 recipes to get me started. 

[liz517]

Hi! Paleo Running Momma eats mostly low-FODMAP, and has an entire recipe section! I believe they are all Whole 30 as well.

 

http://www.paleorunningmomma.com/low-fodmap-paleo-meal-ideas-for-breakfast-lunch-dinner/

[liz517]

Checked the link out and there are some paleo desserts, but there the meals are all whole 30, and she regularly posts newer recipes that are low FODMAP for the most part!

[SugarcubeOD]

May I ask if you've done a standard whole30 yet and if not, why you're going to low Fodmap straight out of the gate?

 

Even if people can give you links or recipes, you still need to know how to determine if it is compliant or not.  Have you read the rules of the program and you understand what is and is not compliant?

[sunnyphxgirl]

Liz517, Thank you so much for "Paleo Running Mom" blog. I found a nice handful of recipes I can try. This is so helpful!

 

SugarcubeOD, good questions. I am on day 19 and feel something that feels like hunger all the time, even though I can't stuff another bite of food in. I posted elsewhere on this forum, and someone noted that indigestion can feel similar to hunger. I'm adding more fats in case it really is hunger, but after a short discussion on how I can't handle onions and other foods, this person suggested I add "low FODMAP" to the mix. Well, when that user mentioned FODMAP, my memory kicked in. You see, my doc. had actually suggested I follow low FODMAP, and then she referred me to another doctor who supported this and then told me to remove a list of common trigger foods, essentially having me do Whole30, though she didn't call it that. Well, I've been so tired (which affects my memory) that I totally forgot about FODMAP. So here I am at day 19, feeling miserable all the time and hoping that low FODMAP is the missing bit. A bit of irony is that I gave myself a week to plan for this diet but then was too tired to do anything, so I started after having only read the rules on the webpage. I followed the first week's meal plan until I had a chance to to read through the Whole30 book (the one with half text and half recipes). I'm proud to say that I've not had any slip ups, even before I'd read the book. 

 

Though I'm struggling, my husband, who joined me for moral support, is full of energy, totally superman, and losing his love handles. He misses dairy but loves how he feels. He's doing all the cooking since I'm still exhausted all the time and not sleeping (as I was before Whole30). 

[ShannonM816]

Your best bet is to not focus on recipes so much, but to find simple ways to cook meat and vegetables, and then find a few different sauces/dressings to add to them to get extra fat and different flavors. This also means you could precook enough food to get you through several days or even the whole week. 

 

You can grill or bake a bunch of chicken (I sometimes put chicken breasts in a mix of olive oil, lemon juice, salt, and pepper for a few hours/overnight before cooking them to add flavor and moisture) and brown some ground beef (use seasoning like this for a taco flavor, or keep it simple with salt and pepper). Get some cans of tuna or salmon to keep on hand too.

 

For vegetables, one easy and tasty way to prepare them is to roast them. Cut them into fairly uniform, bite-sized chunks, toss them with oil of some kind plus some salt and pepper, put them on a rimmed baking sheet, put it in a 400-degree oven, and cook till they start to brown around the edges. You can also steam them or saute them or even grill them if you prefer, roasting just tends to bring out natural sweetness in them.

 

Now, find sauces/dressings/condiments to put on your foods to change up the flavors. This post has a basic how-to for vinaigrette dressings, just pick the options that are Whole30 from her lists of options. That would be good for dressing a salad, or you could dip your meat into it, or even add it to cooked vegetables. Mayo is always a good option, and you can mix your mayo with different herbs to make a ranch dressing-like dip. You could even do the low-FODMAP chimichurri sauce here to go over your meat or vegetables, or if you like olives, maybe a tapenade.

 

(These recommendations are based on the FODMAP chart on this page, I think all of these use all green-lighted options, but if I missed something and included something I shouldn't have, I apologize.)

[jmcbn]

Shannon has given you some great advice above and I'd agree that going down the 'hot plate' route is much more simple & less time consuming, but as a fellow low FODMAPer I'd add that pretty much any Whole30 recipe (or any recipe for that matter) can de adapted to suit low FODMAP eating by following these very basic guidlines:

Sub garlic for garlic infused oil

Use the green parts of spring onions/scallions in place of onions

Switch sweet potatoes & other off limit starchy veg for parsnip or turnip or both

And I'd add:

Stick with animal fats/ghee/olives/oils over coconut milk/cream

Eat a good variety of what you tolerate (o0ver exposure of any food can become problematic)
Avoid nuts & really limit fruit
Keep a food diary
Experiment

Good luck!
 

[sunnyphxgirl]

Thank you, everyone! This is all helpful.

[praxisproject]

Also, if you're having ongoing issues with feeling tired and memory problems, you could be low in Vitamin B12.

[sunnyphxgirl]

Yes, they tested for vitamin deficiencies, include B12, and everything was normal. But thank you!