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!
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