Being on a low FODMAP diet means many foods you might have previously enjoyed are off the menu, and you might be thinking the low FODMAP alternatives are going to be expensive.
But this doesn’t have to be the case! Many foods are naturally low FODMAP, meaning you don’t need to spend more money on food. Keep reading for some tips to eat low FODMAP on a budget.
Base your diet around whole foods like grains, vegetables and fruits with less reliance on packaged foods.
Rice and rice noodles are cheap, low FODMAP grains that can be a staple of any meal. Serve with stir-fries, meat dishes, make a rice pilaf or fried rice for a hearty meal. Quinoa is another naturally low FODMAP grain which is a great base for salads or used in place of rice. Most fruits and vegetables are relatively cheap compared to specially made, packaged low FODMAP foods.
Shop seasonally.
Buying seasonal fruits and vegetables will save you money. Bananas, oranges, strawberries, green beans, capsicum, carrot, cucumber, lettuce, spinach, potato and zucchini are in season most of the year. Look for what low FODMAP fruits and vegetables are cheaper or on special. Buying frozen berries instead of fresh is also a cheaper option.
Choose cheaper cuts of meat, poultry and fish.
Chicken is a lower-cost option compared to red meat. If buying fish, basa is generally the cheapest option, or look for what’s on special. If buying red meat, lean mince meat is often a cheaper option, or cuts of beef such as chuck steak are a great option for casseroles and stews.
Keep it simple.
Look for cheaper low FODMAP cereals such as gluten-free Weetbix or oats (<1/2 cup dry). Include dairy foods such as lactose-free milk and low FODMAP cheeses (such as cheddar) in your diet. Spreads like peanut butter and Vegemite are cheap options to use on toast when on a low FODMAP diet.
Meal ideas:
- Meat or fish with salad or vegetables.
- Stir fry with rice or rice noodles.
- Roast vegetable and quinoa salad.
- Fried rice with chicken.
- Chicken skewers with baked potatoes and salad.
- Vegetable soup
