A few posts ago I mentioned that I do elimination days (no FODMAPs) when I am feeling kinda blah. I find they help my gut re-set itself after I’ve been less strict with monitoring my FODMAPs intake. A few too many days of a few too many FODMAPs is practically wiped clean with a solid 24-48 hours of the elimination diet.
Since a reader requested a glimpse into what I eat on these days I decided to dedicate a post to a FODMAPs free day.
Breakfast is easy, I eat oats on a daily basis, so nothing has to change there.
Steel cut oatmeal with peanut butter and bananas.
Make sure your oats are certified gluten free. There’s a high contamination risk with oats, so unless they have the GF certification, there’s no regulation on the manufacturing or co-packing. That’s not to say the factory is contaminated, it’s an expensive certification so some companies may not want to pay for it (but they will still uphold high GF standards).
FODMAPs free toppings include nuts (cashews, walnuts, almonds, pecans, etc.), nut butters (peanut butter, almond butter, coconut butter etc.), raisins, dried cranberries, cinnamon, flax meal, chia seeds, coconut flakes, dark chocolate chips, bananas, fresh berries, etc.
If I’m at work, I sometimes have a snack between breakfast and lunch (since my lunch hour is often at 1 or 2 pm). Either nuts or a (very ripe) banana are my “safe” snacks. When I’m home, I just make lunch when I’m hungry next.
For lunch I stick to meals that are based around gluten free whole grains. My favorite is quinoa.
I call them hippie bowls. This one had quinoa, avocado, tempeh “bacon” and two fried eggs. All are FODMAPs free ingredients. All are delicious. And in combination…hot dayam. It’s not hard to be on the elimination diet with meals like these.
FYI, my all time favorite hippie bowl has spinach, carrots, quinoa, seitan, and nutritional yeast on top. Maybe eggs, if I don’t have seitan on hand.
Which is basically what I had for dinner.
But I’m getting ahead of myself.
Post lunch, I always have some kind of dessert. This is true when I’m at home and when I’m at work. I simply cannot end a meal without a proper sweet finish. Dark chocolate and candied ginger are the tried and true combo.
My other recent favorites include maple roasted almonds and dark chocolate covered almonds. As you can see, nuts make up a fairly prominent part of my diet when I’m doing elimination days. A few years ago I probably would have been mortified by this because (a) I used to hate nuts and (b) I used to be more freaked out by eating so much fat. I’m thriving with my current diet, so I can say with 100% certainty fat is not my enemy. FODMAPs are.
PM snack options have dwindled now that I can’t turn to apples or (processed) health bars like I used to. Even the vegan bars are riddled with fructose ingredients like inulin, agave nectar, FOS, and maltodextrin. No bueno. On top of that, can you believe I used to eat 2-3 apples a day?
So although my FODMAPs free options may be reduced, they aren’t gone.
Carrots are my new apples. I ate 2 pounds the other day [I know this because I bought a two pound bag and started and finished it in a few hours].
Now back to that dinner.
Like my lunches, I follow the same grain + veggie + protein + fat formula for dinners.
I’m not gonna lie, I often have the same thing back to back (to back). Variety may be the spice of life, but bloating is a bitch and FODMAPs free food ruts can be just as delicious (and hey, they leave me feeling fabulous, too). Win win.
Notes: My dressings usually revolve around Bragg’s liquid aminos and nutritional yeast, but this was a different combo. Tamari, apple cider vinegar, and home-made peanut butter (nothing but nuts). Bragg’s apple cider vinegar is unfiltered and raw and has no carbohydrates (so it’s therefore FODMAPs free and safe). <– This has been verified by Patsy Catsos. You could also use brown rice vinegar instead of apple cider vinegar. Just in case.
If you want a 100% tried and true delicious dressing recipe, mix extra virgin olive oil, balsamic vinegar, maple syrup and stone ground mustard. So good.
Quinoa, spinach, avocado, and a Sunshine veggie burger.
When I’m super lazy, I can fill in the protein portion of the formula with this guy.
I wait ‘til they go on sale and then I stock up.
Hearty, filling, yummy…and most importantly FODMAPs free.
After dinner I drink chai tea with almond milk. I go through chai tea like nobody’s business. Tazo makes a decaf one that I love.
And that’s that.
FYI, I’m currently working on a collection of FODMAPs free and low FODMAPs vegetarian recipes. It’s taking me some time though, so bear with me. I want to be sure the recipes are good and leave me without symptoms. As you can imagine, it’s quite a process. Very worth it though.