Low FODMAP Food Swap Cheat Sheet: why?
You probably already know that a low FODMAP diet greatly improves IBS symptoms like gas, bloating, diarrhea, constipation, reflux, and abdominal pain. Sounds great, but there’s just one problem… have you actually tried eat low FODMAP?
Holy moly, those food lists get confusing really quickly. Unfortunately, FODMAPs don’t follow any food paradigm that is already familiar. For example, grapes are ‘in’, but apples are ‘out’. Or, maple syrup is OK but honey isn’t. Dang.
I’ve found that my clients get quickly overwhelmed and even discouraged by gigantic food lists. It seems impossible to memorize them, and who wants to carry a huge list around all the time, anyway?!?
In order to alleviate this, I’ve created a quickie cheat sheet – simple Low FODMAP food swaps that will get you the most ‘bang for your buck’ on a low FODMAP diet.
Print, pin, or save this table so that you can reference it on the quick. Use it to find simple substitutions for problematic foods for digestion. For example, you can use garlic-infused oil instead of garlic! Genius. I’ve had some clients get significant relief JUST by making these low FODMAP food swaps (and never fully implementing the diet).
Give it a try and you’ll be on your way to less bloat and pain without all the overwhelm. Good luck and let me know how it goes!
If you have IBS or digestive woes, don’t miss my FREE flare fixer meal plan.
It’s your ticket to try Low-FODMAP (done right) without having to figure it all out first.
It’ll have you feeling better inside of a week!
Don't miss my FREE one-week meal plan! It's low-FODMAP, nutrient-dense, easy, and delicious!
It's your ticket to try Low-FODMAP (done right) without having to figure it all out first.
It reduces GERD by starving the gas-producing bacteria in your GI tract!
Where would I find your support group online ?
Erin Skinner says
Hi Victoria, you can join us at recoveryfromibs.com ! That will link to the Facebook group. Looking forward to having you. 🙂
Amy Lynn O'Connor says
Thank you for the list. I am starting my diet in 4 weeks and have been gathering information here and there. This looks like it will be really helpful.
Erin Skinner says
Hi Amy, awesome, good luck! I’m sharing a free seminar on the low FODMAP diet in a few weeks if you’re interested! You can find the details here: https://recoveryfromibs.clickfunnels.com/4tummytroubletricks_webinar_reg
Either way, I wish you great luck and would love to hear how it goes for you. 🙂 – Erin
P.S. I have a free low FODMAP meal plan at http://www.recoveryfromibs.com in case that helps!
L ritchie says
Hi I was diagnosed with ulcerative colitis a year and a half ago when I was full swing into slimming world. I was eating so many pickles and fruit and homemade pasta sauces crammed with peppers, mushrooms, tomatoes. I do find that the more unhealthy the diet the less I suffer, no good for the waistline though!!
Like I’ve read, it seems hard work to eliminate what in particular upsets me as its very time consuming!
Erin Skinner says
Hi, thanks for the comment and I’m sorry to hear of your UC diagnosis. Have you given low FODMAP a try? It’s much easier with good resources, so please don’t be intimidated! I’ve uploaded a free meal plan at recoveryfromibs.com and there’s another one at the ‘meal plan’ tab of this website. Please reach out if you have trouble or to let me know how you’re doing. – Erin
Cindy Bourne says
hi, how do I print the food swap cheat sheet? thank you
KATHIE KREUGER says
i am pretty sure i’m going to be diagnosed with diverticulitis. (CT scan tomorrow) Would this diet work for that too? for the maintenance phase? after my flare up clears?