Erika Heald

Your Grocery Shopping List for Low-FODMAP Diet-Friendly Foods

March 2, 2021 by Erika Heald 7 Comments

A photo of a grocery store with a text overlay of "Your Low-FODMAP Grocery Shopping List."

I have followed a modified low-FODMAP diet since 2016, and I still find myself frozen in the grocery store at times.

It can still be overwhelming to remember all the foods I can or should not buy. Often, I feel like a detective thoroughly investigating an ingredient list for a potentially hidden FODMAP.

Tools like the Monash FODMAP Diet app provide a quick look at what foods are suitable for a low-FODMAP diet, but I’ve learned that walking in with a list is the best option, especially for my bigger shopping trips.

Whether you’re just getting started with a low-FODMAP diet or have a few years of experience like me, I’ve created a thorough low-FODMAP shopping list to help guide you through the grocery aisles.

Please let me know if you have any questions or know of other items that I should add. If you’re new to the diet, check out this FODMAPs 101 for a quick overview on the basics, and this guide to high-FODMAP foods and smart substitutions is helpful for when you need to swap out ingredients.

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A Guide To High-FODMAP Foods And Smart Substitutions

November 3, 2020 by Erika Heald 5 Comments

Serving bowls and dishes of various fruits, vegetables, meats, and cheeses, with a text overlay of "FODMAP-friendly foods and what to avoid."

As the name would suggest, a low-FODMAP diet aims to reduce the portion of FODMAPs you consume. This helps relieve symptoms of irritable bowel syndrome (IBS) or small intestinal bacteria overgrowth (SIBO). Meanwhile, it shows you the benefits of eating foods that your body can properly digest.

The first steps for starting a low-FODMAP diet remove any high-FODMAP foods from your diet and substitute those with low- or no-FODMAP alternates. Naturally, this raises a common set of questions:

What foods are low FODMAP?
What are the high-FODMAP foods I should avoid?
Are all high-FODMAP foods bad for me?

Borrowing from my own low-FODMAP diet experience and the resources that have helped me through my journey, this guide discusses the foods you can and cannot eat while practicing a low-FODMAP diet. I’ll also share other considerations for how to stay on a low-FODMAP diet successfully.

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FODMAPs 101: What They Are, And The Basics of A Low-FODMAP Diet

November 3, 2020 by Erika Heald Leave a Comment

Various foods with a text overlay of FODMAPs 101: The Basics of a Low-FODMAP Diet

Nearly one in every ten people lives with irritable bowel syndrome (IBS). IBS manifests itself in symptoms like stomach pain, bloating, gas, diarrhea, and other digestive issues whenever they eat triggering foods.

The problem is that people rarely know the exact food or ingredient that is causing their IBS symptoms. Further, IBS symptoms can arise at any stage of life. This has spawned a variety of diets, such as gluten-free and paleo diets, aimed at least in part at controlling potential causes of these IBS symptoms.

One diet that has gained traction this past decade is the low-FODMAP diet, which has been found to provide relief for nearly 86% of people with IBS. I’ve been following a low-FODMAP diet since 2016, and have found significant relief for my symptoms and a greater sense of peace knowing that I can more confidently find foods that work with my body.

There is a lot of confusion around a low-FODMAP diet, so I want to provide answers to some of the most frequently asked questions about FODMAPs. Leave a comment if there are any other questions you’d like answered and I’ll continue adding to this post.

If you’re already versed in the basics of FODMAPs, you may want to skip ahead and explore whether a low-FODMAP diet is right for you. I’ve written a post specifically on how to get started on a low FODMAP diet. Then, read on for which foods you can eat on the low-FODMAP diet.

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Low-FODMAP Diet Beginner’s Guide: What It Is and How to Get Started

November 3, 2020 by Erika Heald Leave a Comment

Summer fruits with a text overlay of How to Start a Low FODMAP Diet

A low-FODMAP diet is proven to relieve symptoms of gastrointestinal disorders like irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). However, the diet requires a disciplined approach to get started on the right foot.

In this guide, I answer some of the most common questions about starting a low-FODMAP diet. I also share the resources that have helped me through my own low-FODMAP journey. This guide will strengthen your understanding of FODMAPs and explain the three steps of a low-FODMAP diet. As with anything related to your health, you should consult a healthcare professional or dietician before making significant changes to your diet or lifestyle.

If this is your first time reading about FODMAPs or you are still confused about the low-FODMAP diet and its relation to a paleo or gluten-free diet, I recommend reading these FODMAP FAQs first.

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Gluten-free Apple Rhubarb Pie

June 14, 2020 by Erika Heald 2 Comments

Note that this post contains affiliate links. That means if you click on them and make a purchase, I receive a small commission. This has no effect on the price you pay, but it helps defray the cost of maintaining this blog. Thanks for purchasing through the links I share!

It’s no secret that rhubarb season is one of my favorite times of the year. In the past, I’ve mostly paired rhubarb with strawberries, making everything from strawberry rhubarb butter to strawberry rhubarb ice cream. The combination of rhubarb and strawberries is a classic, but I knew there were other pairings out there to explore.

Luckily for me, my Farm Fresh To You (affiliate link) produce box was overflowing with sweet, firm apples the same week I’d ordered rhubarb. I grabbed a frozen gluten-free pie crust from the freezer, and got started.

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