Following a low-FODMAP diet can feel restrictive. Low-FODMAP diet educator Kate Scarlata, RDN, LDN offers expert tips to help people with IBS overcome barriers of the elimination diet.
Don’t Ditch Fiber
Picks for low-FODMAP fiber sources include chia seeds, rolled oats, oat bran, white potatoes with skin, navel oranges, strawberries, blueberries, raspberries and quinoa.
Hydration is important for people with digestive issues such as IBS. In addition to water, try iced tea, seltzer water or club soda with a splash of 100-percent fruit juice and a squeeze of lemon or lime.
You Can Still Have Dairy
Modifying lactose doesn’t mean the low-FODMAP diet is dairy-free. Choose low-lactose foods such as hard cheese and lactose-free milk, yogurt and cottage cheese.
Keep Snacks on Hand
Being prepared means you’ll never go hungry or feel forced to eat high-FODMAP foods. Try nut butter with gluten-free crackers, rice cakes or a banana.
Eat a Nutritious Breakfast
Make your own single-serving instant oatmeal by combining ¼ cup quick oats, 1 tablespoon walnuts and 1 teaspoon chia seeds with hot water.
Know Your Soy Options
Soy can be confusing when it comes to FODMAPs. Soy milk and silken tofu are high in FODMAPs, but firm tofu is low in FODMAPs and soybean oil contains no FODMAPs.