Eating Low FODMAP in Winter

Are you on a low FODMAP diet, or avoiding particular FODMAPs to tame your digestive symptoms? A low FODMAP diet can be quite restrictive at any time of the year, but winter can present many challenges on this diet.

Now that it’s freezing outside and we’re all craving stodgy warming foods, FODMAPs can show up in all sorts of dishes. Where it was once easy enough to put a low FODMAP salad together or pick out the onion in one already made, cooked dishes like stews, soups and bakes can make it much easier for FODMAPs to sneak back into your diet.

Eating Low FODMAP in WinterWhat are some of the main FODMAPs to watch out for in winter?

  • Onion & garlic- in pasta sauces, soups, stews, stock
  • Bread with soup
  • Soup/stew vegetables- cauliflower, peas, mushrooms
  • Apples & pears

Eating Low FODMAP in WinterWhat are some easy ways to stay low FODMAP in winter?

  • Potatoes (these are a great source of satisfying low FODMAP starch)- add them to soups and stews, in a bake, as mash (white potatoes are low FODMAP but sweet potatoes should be limited to 1/2 cup cubes)
  • Garlic-infused olive oil- use this in place of garlic to cook ingredients in
  • Gluten-free pasta- perfect for a bolognese, minestrone or tuna mornay
  • Snack on citrus- oranges, mandarins and other citrus fruits make great snacks

Eating Low FODMAP in WinterLooking for some recipe inspiration?  Try these:

The best way to navigate a low FODMAP diet trial is under the guidance of a dietitian who understands gut conditions well. If you or anyone close to you is experiencing digestive symptoms, I’m here to help find the cause.


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