Living on low FODMAP diet could be challenging. Many foods must be avoided and at first glance, it seems that not enough is left to create a various meal plan. A full list of the foods that you must exclude from your menu can be found here. You can also check our blog for examples of low FODMAP meal plans. However, what can you eat and what is the best food that fits well with the low FODMAP diet?

Broadly speaking, the low FODMAP approved foods include eggs, meat, fish, lactose-free cheese, almonds, macadamia, walnuts, pumpkin seeds, peanuts, almond milk, rice milk and grains, such as rice, oats, quinoa, spelt bread, gluten-free pasta. Some of the vegetables that are allowed include tomato, cucumber, lettuce, carrot, bell pepper, zucchini, eggplant, potatoes, turnips, olives, green beans. The fruits you can eat should not be considered “stone” fruits and some examples of such fruits are orange, lime, strawberries, cantaloupe, banana, blueberries, grapefruit, grape, lemon, melon, kiwi. We know that low FODMAP food sometimes might seem not very appealing and tasty, so here are some ideas on how to make a few everyday dishes taste better.

Low FODMAP Soups

Soups are filling and healthy, as well as low in calories. Broth is a great source of vitamins, minerals and healthy fats. It is tasty and has anti-inflammatory properties that can help address symptoms of cold and coughing. Soups naturally hydrate the body, while the salt and electrolytes in it help with retention. It is true that the main ingredients are the things that make the soup rich in nutrients, such as the vegetables you chose for it and the meat, if you are not following a vegetarian or vegan diet. However, healthy food is even better when is delicious. Adding the right spices to your dish makes it complete and filling, so make your soup taste amazing with our organic Low FODMAP Tuscan Herb Seasoning. It contains basil, marjoram, rosemary, oregano and thyme, which is the perfect blend for many dishes and it definitely goes well with soups. One more thing that can make your soup better is boiling everything with vegetable broth. This would add extra vegetable flavor, but if you have IBS or other digestive issues, you should always look for a low FODMAP product that does not contain any FODMAPs. The vegetable stock powder by Casa de Sante is low FODMAP certified and is free of gluten, MSG, onion and garlic. It is perfect for a variety of diets, such as paleo, vegan and gluten free and it makes your dishes very rich in flavor.

Quinoa Bowls

Quinoa is amazing wheat-free and low FODMAP alternative to starchy grains. It is one of the best plant-based sources of proteins because it contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. In this article you can find everything you need to know about how much quinoa is in the low FODMAP guidelines. Quinoa is among the least allergenic of all the grains and is very tasty with delicate and subtly nutty flavor, so it definitely deserves a spot in your weekly meal plan. However, eating only quinoa or adding it to salads might be boring, so consider experimenting with different quinoa bowls. There are hundreds of ways to make a quinoa bowl and no matter if you make it vegetarian, vegan, or with meat, the right condiments are exactly as important as the ingredients in the dish. Luckily, we have a wide variety of organic low FODMAP spices and seasonings, so whether you are in the mood for Indian, Cajun, Taco, BBQ, Chili, Thai or Lemon Herb infused meal, the products by Casa de Sante have you covered.

Herb mixes and seasonings are great but are there any sauces that does not cause digestive discomfort and are still tasty?

Sauces are convenient to use and make your food taste amazing. Sometimes, the sauce matters more than the main ingredient in the dish and we all want to eat delicious food. Gut friendly sauces that are also super tasty are not an easy task, but they can definitely make cooking easier once you find them. The Salsa and Curry sauces by Casa de Sante are everything you can ask for in a condiment. They are made with the finest ingredients and do not contain onions or garlic. These low FODMAP sauces are free of lactose and gluten and are low in sodium, and yes, they are still super delicious. Add them to any meal that needs extra flavor and experience how great low FODMAP food can be.

Last, but not least… Is there a way to make a healthy dessert delicious and high in protein?

Have you considered making desserts with chia seeds? Those tiny black seeds that are extremely rich in healthy nutrients and definitely deserve their “superfood” status. The seeds are packed with low FODMAP fiber, healthy fats and protein, which is a combination that provides long, slow release of energy and keeps blood-sugar levels stable. Chia seeds are perfect for smoothies and puddings but they are not enough to make your dessert complete. Adding one serving of Whey or Vegan protein powder can make any smoothie or pudding super tasty and filling. The low FODMAP protein powder by Casa de Sante helps you reach your daily protein demand, tastes great and does not cause any digestive discomfort. Try it out and you will never make a dessert without it again!

Which one is your favorite low FODMAP food? Let us know in the comments below! Check out our blog for more recipes and cookbooks, and experience how easy it is to cook tasty low FODMAP meals with the products by Casa de Sante!

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