Eating Strategies

7 Seriously Simple FODMAP Cooking Tips from My Cookbook

7 Seriously Simple FODMAP Cooking Tips

Click through to read the 7 coolest cooking tips and tricks straight from my new cookbook! Cooking is health meals everyday is hard, especially with dietary restrictions. Luckily, there are hacks, shortcuts and genius little tricks that even professional cooks use to make it work. Go to the blog and learn how to save time and cook low fodmap meals the quick and easy way!

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As I've been putting the finishing touches on the Calm Belly Kitchen Cookbook and getting it ready to release to the world (including all you wonderful people who have already pre-ordered), I've revisited recipes that I created as far back as January.

This has been a lot of fun, and I've even cooked some of my favorites in the last week just for the heck of it. Since all I've done lately is live and breathe (and probably memorized) these recipes, I want to share the absolute best and/or coolest tips and tricks from the cookbook. 

I'm not gonna lie: Cooking is tough. It takes effort and planning, but there are so many shortcuts, hacks, and time-savers that can make it more manageable.

Here are the 7 coolest FODMAP cooking tips from my book, illustrated with photos straight from the pages. If you want to see even more, click here for my Cheesy One-Pan Mexican Rice recipe and head over here to see more inside pages, read recipe tester reviews, and order it yourself! 

1. For a fuss-free salad on the go, choose kale over lettuce.

Lettuce gets sad and wilted, and you have to pack the dressing separately unless you want a soggy mess. Even if you dutifully carry along your little jar of dressing, you're always worried that's going to leak. Been there, done that.

For a salad that's a lot less high-maintenance, swap that lettuce for kale. Because it's a heartier green, you can add the dressing in the morning or even the night before.

It's actually better to prep your kale salad ahead of time because the leaves will soften up as they "marinate" in the dressing.

I figured this out when I developed my recipe for Salmon-Kale Caesar Salad. When we ate leftovers for lunch the next day, it was even better than the night before.

Lacinato kale (also called, Tuscan, dinosaur or cavolo nero) works better in salads than curly kale, which is tougher. I like to cut out the ribs and chop the leaves into thin ribbons for salads.

 

2. Make juicy ground turkey every time.

You want to be a little healthier, so you swap ground turkey for beef in one of your favorite recipes. The results are so dry and unappealing that you wish you hadn't bothered.

Don't let this happen again! In order to have great flavor and a texture that doesn't remind you of sandpaper, meat needs fat. 

If you want ground turkey that tastes juicy and tender, choose dark meat. My supermarket sells ground turkey breast and ground turkey thigh separately. Sometimes I use half and half, and sometimes I just go with dark meat. 

Since a 3-ounce serving of turkey thigh has 5 grams of fat (and only 1.5 grams of that is saturated), and the same portion of turkey breast has 1 gram, the dark meat is still a very healthy choice (source: ohiopoultry.org).

If pre-packaged ground turkey is the only available option, choose one labelled 85% lean (this will be a blend of light and dark meat). In a pinch, 93% lean is okay, but don't go any higher than that!

 

Oven-Baked Risotto with Shrimp from the Calm Belly Kitchen Cookbook

3. Cook risotto in the oven.

The traditional method is to stir the rice almost constantly for about 25 minutes while slowly adding liquid.

So you're literally standing over a hot stove.

For my Oven-Baked Risotto recipe in the book, I wanted to test and perfect an oven cooking method that I'd read about, but doesn't seem to be very popular.

Long story short, it works like a charm, and here's how you do it:

  • Start the risotto as most recipes direct by sauteeing aromatics (in our case, scallion or leek tops) in half olive oil and half butter.
  • Add the rice and cook until it turns opaque, then add white wine and reduce it.
  • Add your broth or water, cover, and bring it to a simmer.
  • Transfer the pot to the oven and bake at 425F until rice is just tender.

The rice actually cooks a bit faster than it would on the stove top--15 to 20 minutes. I like to give it a stir once during cooking, but otherwise, it's hands-off!

 

Thai Steak Salad from the Calm Belly Kitchen Cookbook: Crave-Worthy Low-FODMAP Recipes for Everyday

4. Use fresh mint to perk up your meals.

It's not just for dessert and tea! My rule of thumb: Anywhere you can use basil, you can use mint. 

In Greek, Middle Eastern, and Vietnamese cooking, mint is used in countless savory recipes. Think of Greek lamb with mint sauce, tabbouleh, or pho, the classic Vietnamese soup.

Mint is also amazing in just about any green salad. You'll be surprised how much it perks up simple lettuce. One of my fabulous recipes testers used it when she made my Thai Beef Salad recipe, and here's what she had to say:

Gluten-free Spiced Zucchini Cupcakes with Cream Cheese Frosting from Calm Belly Kitchen Cookbook

5. Almond flour is magic for gluten-free baking.

We know almond flour is only low-FODMAP in moderate servings, so I'm not suggesting that you use it on its own.

This wouldn't be a great idea anyway because the finished cake, muffin, cookie, or pancake would have such a dense, heavy texture that it wouldn't even resemble the traditional version.

Instead, try swapping up to half the amount of gluten-free flour in a recipe for almond flour. It adds moisture and provides enough structure that you can often avoid using binders like xanthan gum.

For the record, I'm not saying there's anything wrong with gums health-wise. But they work unpredictably and often produce chewy (or "gummy") baked goods.

My Spiced Zucchini Cupcakes with Cream Cheese Frosting are made with a combo of almond flour and gluten-free flour blend, and here are the results according to my amazing reader recipe tester (who also happens to be a pastry chef):

"The recipe is great. The neighbors loved them and had no idea they were gluten free."

Slow Cooker Roast Chicken from Calm Belly Kitchen Cookbook

6. Cook whole chicken in the crockpot more often.

This was a technique I hadn't used much previously, but wanted to perfect for the book.

I know a lot of us love the convenience of picking up a rotisserie chicken at the supermarket, but it can be hard to find ones that are unseasoned or not pumped full of weird additives.

Turns out, if you have 5 minutes, you'll never have to read the ingredients on the bottom of a rotisserie chicken (without spilling hot chicken juice on yourself) ever again.

Add about an inch of water to the slow cooker, season the chicken and let that baby cook for 4 hours on high or 8 hours on low for a 4.5 lb chicken.

Gluten-Free Low fodmap Flourless Chocolate Mini Cakes from Calm Belly Kitchen Cookbook

7. Sometimes you CAN take shortcuts in baking.

There's a saying that goes, "Cooking is an art, but baking is a science." While I agree with the gist of this, it's also misleading.

It makes people feel like baking is a huge chore, and if you mess up one little thing, it's all ruined. Not necessarily so. Let's use my Flourless Chocolate Cakelets as an example.

The traditional way to give this type of cake a light texture (as opposed to the heftiness of your classic brownie) is to separate the eggs and beat the whites until they form soft, voluminous peaks. Then you would delicately fold them into the batter.

Since I don't love doing extra work if it isn't necessary, I didn't bother separating the eggs. I beat them for a few minutes until they doubled in volume, then added them to the chocolate batter.

You can probably guess the result: light, silky cakelets that aren't the least bit heavy (but extremely rich and chocolatey!).

I didn't come up with this genius idea all on my own. A couple years ago, I read a food science article where the writers did this experiment with pancakes and didn't find any major improvement when they separated the eggs versus just adding them whole.

I'm betting this shortcut works in just about any recipe!

Cool stuff, right?!

Have you learned any great cooking tricks lately? Are you itching to get into the kitchen and try out any of the tips above? Let me know in the comments!

If you liked these tips, click here to check out the

Calm Belly Kitchen Cookbook!

 

7 Secrets for Healthy Low-FODMAP Cooking (even if you hate to cook)

7 Secrets for Healthy Low-FODMAP Cooking (even if you hate to cook)

You want to eat clean healthy meals but you don't have hours to spend cooking. This is what we all struggle with, but you don't need superpowers to make low FODMAP meals that keep you satisfied and help you reach your weight loss goals. I have 7 pro-tips that will make better use of the time you have. Click through to read all the tips and become a healthy cooking superhero.

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 If you want to lose weight, you need to reduce the calories you eat each day. But here's a secret: You don't need heroic willpower to do it.

Instead, you can start cooking your own healthy meals that fill you up and keep you satisfied for hours. When you do the cooking, you can banish the hidden calorie traps like an extra splash of oil or handful of cheese.  It's also a lot easier to manage the FODMAPs when you're in charge.

If you'd rather get a cavity filled than spend extra time in the kitchen everyday, you need smart strategies. These tips are all about making better use of the time you have, while still giving you healthy, delicious food that makes your belly happy. I think that's pretty heroic!

Psst>>>Click the image below to grab your free cheat sheet!

#1 Make Friends with Seafood

Most of my clients tell me they don’t cook a lot of seafood even though they like it. Here’s why I suspect this is: No one really enjoys handling fish, and prepping it feels like a big hassle.

That’s unfortunate because fish can add so much variety to a low-FODMAP routine (there’s only one kind of chicken, but endless types of fish after all!), and it can provide just as much protein as meat for fewer calories.

Luckily, you can eat more fish without doing more work. Shop at your favorite market’s fish counter, and ask them to do the prep for you. It’s part of the job! From taking the skin off a salmon fillet, to gutting a trout, to shucking oysters, it can all be done before you get back home. 

#2 Focus on One Big Flavor

If seeing an endless ingredient list makes you reach for the takeout menus instead of cooking a healthy meal, look for short and simple recipes with one ingredient that packs a punch. Yes, this even works on the FODMAP diet when you’re avoiding certain flavor boosters like garlic. 

Here are some examples of low-FODMAP, low-calorie ingredients that can add tons of flavor to a dish all by themselves:

  • Smoked paprika

  • Tamari or soy sauce

  • Feta cheese

  • Dijon mustard

  • Kalamata olives

  • Curry powder 

#3 Get Cute with Mason Jars

Mason jars are the sneaky gateway drug to prepping your meals in batches. Use them for building salads, rice or quinoa “bowls,” or overnight oats.

Here’s your game plan:

  • For salads, you can prep 3 days worth before you run into veggie wilt. Combine low-FODMAP ingredients like carrots, tomatoes, cucumbers, sunflower seeds, a single-serve pouch of tuna, canned chickpeas and any lettuce. Make a batch of vinaigrette and add it each day before you leave the house (be sure to put lettuce at the bottom of the jar).

  • For a rice or quinoa-based meal, combine your grain in the jar with roasted or fresh veggies, grilled chicken and an extra flavor booster like cheese, pesto or tomato sauce.

  • For overnight oats (quinoa flakes or chia work too), you can prep 5 days worth of mason jars at once. Each night add your lactose-free milk of choice to one of them and breakfast is ready.

#4 Don’t Prep Your Veggies  

I love to cook. I don’t even mind doing dishes. But I hate standing over the sink getting sprayed with water as I clean a pile of veggies. Instead of doing all the washing, slicing and dicing yourself, buy those greens pre-prepped. 
Some of my favorites:

  • Baby carrots

  • Spinach leaves

  • Arugula and spring mix

  • Sliced or chopped bell peppers

  • Matchstick carrots

  • French-style green beans

  • Baby kale

  • Chopped collard, mustard or turnip greens

  • Shredded cabbage (coleslaw mix)

  • Frozen veggies like green beans, hash brown potatoes and bell peppers


#5 Cook Chicken in Batches

Boneless, skinless chicken breasts are the heroes of the diet world and fit seamlessly into low-FODMAP meals too. But don’t buy that puny 1-lb pack of chicken. Most stores offer big packs, or buy as much as you want straight from the butcher. Grill, bake or broil enough to get you through a week or beyond, if you use your freezer.

But what if you have a stir fry recipe that only calls for a pound of meat? Pop the extra chicken into the oven while you cook. You can turn it into a week of lunches, or add it to a quick pasta for dinner the following night.


#6 Bake and Freeze

Don’t let those moist and tender gluten-free muffins turn into hockey pucks on your kitchen counter. Freeze items like mini frittatas, protein bites, muffins and scones as soon as they’re cool. Double wrap them individually to avoid freezer burn. It’s also super easy to grab just one on your way to work in the morning (and a clever way to practice portion control). 

#7 Use a Kitchen Scale

A scale is essential for FODMAPers, and even more so if weight loss is your goal. A kitchen scale lets you:

  • Accurately measure the serving size of fruit, veggies, nuts or any other food where monitoring portions is essential for keeping your belly happy.

  • Reduce the number of dirty dishes by eliminating measuring cups and extra bowls (this makes baking soooo much faster).

  • Weigh out your portions so you KNOW you’re sticking to your daily calorie budget. It’s a lot easier to follow a weight loss plan when you’re not just guessing.

 I hope these tips inspired you to cook healthy and delicious low-FODMAP food. Take it slow at first and you’ll be cooking up a storm in no time.

 

How to Calculate Nutrition Facts for Any Low-FODMAP Recipe (& Free Live Workshop!)

Click through to learn how to instantly calculate the nutrition information for any FODMAP recipe using a free online tool. It's so cool and easy, you'll want to do a nutrition analysis for every dish you cook! Watch the video tutorial in the blog post and start creating your own nutrition labels. Knowing how many calories and nutrients are in your meals will empower you to eat healthier and lose weight.

Save it on Pinterest!

Today, I'm going to show you how to use the recipe analysis feature on caloriecount.com to get the Nutrition Facts for just about any recipe.

Whether you're trying to lose weight, maintain your weight or just figure out how your meals stack up nutritionally, you will love this free tool. You'll be able create a nutrition label for any low-FODMAP recipe you find online, and this is a key piece in the weight loss puzzle.

Psst>>>Click the image below to grab your free cheat sheet!

Why Nutrition Facts are Important

If you want to lose weight, you need to know what you're eating. Specifically, how many calories.

The essential fact when it comes is weight loss is this: If you eat fewer calories than you burn over time, you will lose weight.

So counting those calories is the first step.

Thanks to the FODMAP diet, you're probably used to reading labels and ingredient lists already. But how do you figure out the nutrition stats for recipes you find on blogs and websites, or in cookbooks?

That's where this video tutorial comes in! When I first started working as a freelance writer, I specialized in developing healthy recipes for magazines. At the time, there weren't any free online tools to use. You had to purchase expensive software designed for medical pros. 

I would look up the nutrition data for each individual ingredient in my recipes, tally them up based on amounts and divide by the number of servings. This took forever! 

Now, anyone can calculate nutrition facts instantly. Watch the tutorial to see how easy it is. Here's the link the recipe analysis tool on caloriecount.com.

So How Much Should You Eat Each Day?

You've seen how easy it is get the calorie count for your meals, but that's only the first step. To determine how many calories you should eat each day to reach your individual weight loss goal, you need to factor in your physical stats (weight, age, height), daily activity level, and extra exercise sessions.

Luckily, the internet is here to help! There are plenty of daily calorie calculators to choose from. Try this one, and use your number as a starting point.

 

FODMAP Diet FAQs Part 2: Easy Lunches for Work

FODMAP Diet FAQs Part 2: Easy Lunches for Work

Get the answer the most asked question about the low FODMAP diet: What can I eat for a quick workday lunch? Packing an easy, no fuss lunch when you're doing the fodmap elimination diet can be a challenge. Click through to watch the video and read my simple, easy strategies.

Click here to save on Pinterest! 

Welcome to Part Two of the FODMAP Diet Frequently Asked Questions Series!

Here are the other parts of the FODMAP FAQ series:

Part One: Eating at Restaurants and No-FODMAP vs. Low-FODMAP

Part Three: How Long Until I'm Symptom-Free?

Today in Part Two, I'm answering the question I get asked the MOST from the Calm Belly Kitchen Community:

  • What I can eat for lunch at when I'm at work?

You can hear my thoughts in the 5-minute video, or read the key points below.

FAQ #2: "What can I make for a quick, easy workday lunch?"

Figuring out food on the go is definitely a challenge. I have to admit, I eat the same lunch probably 5 days a week. It works for me because I can keep the ingredients on hand, I don't have to think about it, and it's really delicious.

I get asked about my lunch bowls a lot so here's how I make them:

  • I include either brown rice (my favorite), quinoa, sorghum, canned lentils or a combo of two of those. I always make big batches that last me through the week.

  • Then I add either grilled chicken (again, I cook big batches), or salmon or tuna from a pouch.

  • I always add sauteed spinach and at least one cooked veggie that I make ahead of time: roasted zucchini, yellow squash or eggplant; or matchstick-cut carrots that I could in a skillet with a little water until they soften up.

  • I heat all the above ingredients up in the microwave. Then, other add-ons could be feta, olives, or a couple slices of chopped avocado.

  • Finally, I put lactose-free yogurt on it like a sauce. Maybe that's a little weird, but I love it. A simple vinaigrette or nothing at all would be good too.

You could also make a simpler version of my bowl with rotisserie chicken, salad greens, quinoa and vinaigrette (this would be great cold, straight out of the fridge). Or just chicken, roasted/steamed veggies and rice that you could quickly heat up; add some soy sauce and you've got a nice Asian-style rice bowl.

A hearty soup would reheat easily too, and you could make one big batch at the beginning of the week.

If you just want a simple sandwich, use gluten-free bread (I like it better toasted) and instead of deli meat, use a rotisserie chicken or cook a chicken or whole turkey breast in the crockpot. That will give you enough meat for sandwiches all week plus extra for other meals. Then add your mayo, mustard, lettuce or spinach, slices of roasted eggplant or zucchini, cheese...whatever you like!

Click to grab our Free FODMAP Diet Shopping List!

How Can I Get More Fiber on the Low-FODMAP Diet?

How can I get more fiber on the low fodmap diet. Bonus: Download the simple checklist and sample high fiber menu.

A reader recently asked me about getting enough fiber on the low-FODMAP diet. This was a big struggle for me when I first started, and I'm guessing a lot of you have the same question.

How do I Get Enough High Fiber Foods on the Low-FODMAP Diet? 

Before I knew about the FODMAPs, I looked for fiber anywhere I could get it. Since my worst IBS symptom was constipation, I was a fiber junkie. I always aimed, at the very least, to hit the recommended daily intake of 25 grams for women under 50.

That meant my diet was full of whole wheat bread and pasta, oats, beans and lentils. Plus all the really high-fiber fresh produce: apples, pears, peaches, plums, asparagus, cauliflower, sweet potatoes.

I was getting plenty of food high in fiber and nutrients, but I was also aggravating my IBS big time since most of those nutritious foods are also high in FODMAPs.

When I took the plunge and eliminated FODMAPs from my diet, I felt less gassy and bloated, but the constipation hung around. I hadn't taken the time to understand the challenges of the low-FODMAP diet, which often include a big reduction in fiber intake.

Over time, I did more research, asked more questions and figured out how to make the Low-FODMAP diet fit with my needs. 

First I'm sharing my personal plan for getting enough fiber rich foods in my diet and staying regular (which is the whole point, right?). Then I'll give more general info and tips about fiber on the low-FODMAP diet.

I've been really into designing pretty images lately, so I made a huge infographic to illustrate this post...Go ahead and PIN IT!

Click through to download a free checklist of this infographic and a sample low-FODMAP menu! When we eliminate wheat and certain high-fodmap fruits and vegetables, it can be a huge challenge to get enough fiber on the low-FODMAP diet. Fiber is key for keeping digestion regular, especially with IBS-C. Building your meals around these fiber rich foods can really help! Click through or head over to http://calmbellykitchen.com/blog/how-can-i-get-more-fiber-on-the-low-fodmap-diet & get the checklist!

My Low-FODMAP High-Fiber Strategy: Foods & Supplements I Consume Almost Every Day

This is what works for me personally. I've figured it out slowly through lots of trial and error. Remember that all our bodies are different, and most importantly be patient with yourself. You'll figure this out!

Note that all nutrition information is approximate and comes from calorieking.com or the manufacturer's food label!

  • 1 tbsp chia seeds (5 grams of fiber) added to various foods (hot cereal, yogurt, salads, grain bowls) throughout the day

  • 1 to 3 tsp ground flax seeds (2 g per tbsp) added to various foods (yogurt, salads, sprinkled on roasted veggies) throughout the day

  • 10 to 15 raspberries (2 g per 15 berries) 1 to 2 times per day

  • Quinoa flakes (2 g per dry 1/3 cup serving)

  • Brown Rice Farina or "cream of rice" (2 g per dry 1/4 cup serving)

  • Quinoa (2 g per 1/3 cup cooked), brown rice (1 g per 1/3 cup cooked) or whole sorghum grain (4 g per 1/3 cup cooked). I keep my portions relatively small (about 1/3 cup cooked per serving, or 60 to 80g), or I'll start to feel overly full, especially with sorghum.

  • Canned lentils, rinsed (4 g fiber per 46 g serving)

  • Zucchini (1.3 g per 1/2 cup cooked)

  • Spinach (3.5 g per 1/2 cup cooked)

  • Collard greens (2.5 g per 1/2 cup cooked)

  • Swiss Chard (2 g per 1/2 cup cooked)

  • Eggplant (1.3 g per 1/2 cup cooked)

  • Red bell peppers (2 g per cup raw, sliced)

  • Carrots (2 g per 1/2 cup raw)

  • Potatoes, red-skinned (3 g per 6 oz potato with skin)

  • Heather’s Tummy Fiber: Created for IBS, this soluble fiber supplement helps regulate bowels in the gentlest way possible. Many of my clients swear by it!

  • Magnesium Citrate: Magnesium citrate has mild laxative benefits, but it doesn't give me the cramping and discomfort that traditional laxatives do. I take this supplement by Solaray depending on my needs. Other types, such as magnesium glycinate and magnesium carbonate have different benefits.

Other high-fiber foods that regularly show up on my menu:

  • Annie Chun Brown Rice Noodles, both pad thai-style and thin vermicelli (4 g fiber per 2 oz serving)

  • Blue Diamond Artisan Nut Thins, sesame, chia or multi-seed flavor (3 g per 13 crackers). Almonds are the 2nd ingredient so test out your portion size if almonds upset your stomach. For reference a low-FODMAP serving of almonds is 12 g and a serving of these crackers is 30 g.

  • Orgran Essential Fiber Crispibread Gluten Free (2.3 g per 2 crackers). Made with brown rice flour and sorghum, these crackers are low-FODMAP (no spices or weird ingredients!) and relatively high in fiber. The only bummer is I can only find them online.

  • Blueberries (1.8 g per 1/2 cup)

  • Strawberries (2.8 g per 10 medium/140 g)

  • Almonds (2 g per 10 almonds)

  • Peanuts (2.3 g per 1/4 cup/1 oz)

  • Pecans (2 g per 10 pecan halves)

Okay, that list was kind of a snooze, so let's put it into practice. Here's an example of what I'd actually eat on a typical day incorporating those foods.

Sample Menu for a High-Fiber Low-FODMAP Day

BREAKFAST

1/3 cup (dry) quinoa flakes cooked with sea salt, topped with 2 tsp chia seeds, butter and 1 egg cooked over easy; 1/4 cup cooked spinach and a few pieces of roasted zucchini on the side. Fiber tally = 8 grams

SNACK

1 (heaping) tbsp whole psyllium husk mixed with flavored water. 1 Orgran Crispibread topped with Dijon mustard and 1/2 ounce sharp cheddar cheese. Fiber = 6 grams

LUNCH

Grain/Veg/Chicken Bowl: 30 g quinoa, 30 g lentils, 56 g (2 oz) grilled chicken breast, roasted zucchini, sauteed matchstick carrots, sauteed spinach, 20 g chopped avocado, 1 to 2 chopped piquillo peppers (fodmap content untested). Topped with 1/2 cup lactose-free yogurt and hot sauce. I'll change this up based on what I have in the refrigerator. Sometimes, I add 1 tsp of chia seeds. I always have spinach and various roasted veggies on hand. I love adding roasted grapes. I often eat about 2/3 of my bowl, and finish it a couple hours later. Fiber = 10 g

Right after lunch: Peppermint tea and 2 small squares of 70% dark chocolate. Fiber = 0 g

SNACK

Greek yogurt (about 90 g) with 10 to 15 raspberries, 1 1/2 tsp ground flax and cinnamon. (I might have this snack early before I work out or late, depending on when I eat breakfast and lunch. Note that Greek yogurt isn't low-FODMAP but contains less lactose than regular yogurt. If you like it, see how you react to it! Fiber = 3 g

DINNER

I'm a creature of habit when it comes to breakfast and lunch, but dinners vary. Here's a favorite meal with a good fiber tally: Gluten free spaghetti (2 oz) + tomato-caper sauce (canned no-salt diced tomatoes simmered with garlic oil, red chile flakes, capers and squeeze of lemon juice) + water-packed sardines (or chicken or shrimp) + greens (collards if I have them alread cooked, or spinach) + 1 tbsp toasted GF breadcrumbs + 20 g chopped avocado. Fiber = 7 g

After Dinner: I always have chocolate, usually 70% dark chocolate with sea salt, which is low-FODMAP. But I also have regular stuff like kit kats and Reese's peanut butter cups (no more than half a pack). Fiber = 0 g

Total Fiber = 34 grams--woohoo!

I hope that helps you visualize how I build my meals with healthy, high-fiber ingredients and put it all together. 

So are you tired from scrolling through this blog post yet? Haha. Like I said before, this is what works for me, but I hope you can use it as inspiration to experiment for yourself.  And we can probably all agree that sorting out our fiber needs is key when reducing FODMAP intake, especially when doing the elimination phase! 

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