FODMAPs – Keep It Simple, Stupid


The phrase “keep it simple, stupid” was first used by the US Navy as a reminder to not over-complicate things. This message applies to everyday life as well as to eating on a low FODMAP diet.

The crux of successfully living on a low FODMAP diet is to cook from scratch rather than relying on jars, cans, packets and bottles where high FODMAP ingredients lurk (onion powder I’m looking at you). However, it is still possible to take advantage of time-saving products from the supermarket so that you don’t have to spend all day in the kitchen.

I try to aim for each meal to be well-balanced with a good serving of protein, healthy fats and wholesome carbohydrates with loads of colourful veges. I also use herbs and spices to my advantage to add heaps of flavour to any dish.



  • Rice cakes with any of the following:
    •  1 Tbsp of peanut butter with cinnamon and sliced (unripe) banana
    • Homemade chia seed jam or cottage cheese topped with fresh fruit and sunflower seeds
    • Smashed avocado (1/8 whole) with tomato, sea salt and smoked salmon
    • Garlic-free hummus (< 1/4 cup),  a mashed boiled egg and some rocket leaves
    • Tinned tuna/ sardines with garlic-free pesto
  • Porridge made with oats or gluten-free flakes e.g. buckwheat/ rice
  • Chia seed pudding
  • Homemade rice or quinoa pudding – use lactose-free/ dairy-free milk
  • Low FODMAP pancakes using e.g. buckwheat flour
  • Cornflakes or a mixture of puffed cereal such as puffed rice, buckwheat, spelt or millet with a milk alternative
  • Fresh fruit and lactose-free/ coconut yoghurt
  • Smoothie bowl
  • Wheat-free/ gluten-free toast with scrambled tofu
  • French toast on alternative bread
  • Low FODMAP muesli
  • Eggs, eggs, eggs!



  • Carrot, tuna and capsicum rice paper rolls
  • Build your own salad using as many of the following as you like from each category:
    • A portion of protein such as eggs, tinned fish, quinoa or chicken
    • Healthy fats such as avocados, nuts, seeds or their oils
    • Heaps of colourful low FODMAP veges such as carrot, lettuce/ spinach, capsicum, eggplant, kumara (sweet potato) – keep to 1/4 C, tomato, cucumber, radish, zucchini, pumpkin
  • Speedy soup using water or homemade stock as the base – chop the veges into bite sized pieces and they will cook before your eyes
  • Mince in lettuce wraps
  • Fried rice
  • Frittata/ muggins
  • Sushi and miso soup
  • Corn tortilla quesadilla
  • Rice cakes (see above)
  • Buckwheat tabbouleh salad with freshly chopped herbs
  • Bacon and eggs with spinach
  • Deconstructed sushi bowl
  • Eggplant pizzas with homemade tomato sauce, salsa verdé or roast capsicum sauce
  • Spelt bread sandwich



Use the following as inspiration to make up the components of your meal:

  • Roasted Mediterranean veges such as eggplant, tomato and capsicums
  • Homemade baked potato wedges with polenta/ rice flour crusted fish
  • Risotto made from rice or quinoa with garlic infused oil
  • Baked polenta chips
  • Slow cooked tomato beef casserole – choose the cheaper cuts such as chuck steak
  • Roast chicken with mustard and a fresh lettuce salad
  • Beef/ tofu stir fry with a ginger tamari dressing
  • Salmon with steamed veges and brown rice
  • Zucchini noodles with garlic-free pesto and sliced tomatoes
  • Chicken peanut satay with rice noodles
  • Stuffed baked potatoes/ tomatoes/ capsicums with rice, veges, spices/ herbs etc
  • Brinner (breakfast for dinner is an actual thing!)
  • Mexican – a small amount of guacamole with mince and corn chips
  • Steamed mussel Thai coconut curry
  • Spelt pasta/ pizza

Snacks/ Dessert 


  • Banana ‘nice’ cream or coconut ice cream
  • Berry/ rhubarb crumble
  • A low FODMAP chocolate mug cake
  • 3 Brazil nuts
  • Peanut butter coconut oil fudge
  • Fructose-free bliss balls – substitute dates with dried cranberries
  • Coconut sago pudding
  • Peanuts
  • Hot chocolate made with a milk alternative, good quality cocoa powder and maple syrup/ rice malt syrup
  • Corn chips with 1/8 mashed avocado
  • Kale chips
  • Raw vege crudités with garlic free pesto, roasted vege dip or a small amount of hummus or nut butter
  • Popcorn
  • Sushi/ nori seaweed wrapped around carrot sticks dipped in tamari/ soy sauce
  • Mini rice flour corn fritters
  • Herbal tea
  • A smoothie with e.g. < 100 ml of coconut water, greens such as spinach, 1 serving of fruit such as a kiwifruit, cocoa powder, maple syrup/ rice malt syrup

Also don’t forget to drink heaps of water throughout the day!

Note: the information above is for informational purposes only and shouldn’t replace advice from a health professional. The given information shouldn’t be used to diagnose or treat a health problem/ disease.



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