When your diet is low FODMAP its difficult to constantly find variety in your meals which is why I’m going to share with you ‘what I’m eating’ whenever I can.
Being low FODMAP means a lot of meal planning and preparation so you need some meals that are quick and easy to prepare, especially for lunch.
Most people would make a sandwich but what ingredients do you use when you’re low FODMAP?
The first issue is the gluten in bread although these days there are plenty of gluten free breads available but are they low FODMAP? This is where it gets complicated! Most gluten free breads contain alternative ingredients that are high in FODMAP’s so where the absence of gluten is helping IBS symptoms, the high FODMAP ingredients will make it worse.
Sourdough bread made from wheat is considered to be low FODMAP because it contains reduced levels of fructans. I find that its light on the tummy and although slightly sour in taste, makes a really nice sandwich. The only problem I find is that you need to buy and eat it on the same day as it goes stale quickly.
If you want to buy bread that has a decent shelf life then the lovely people at Schär have developed a range of breads that last for weeks so you can keep it in your bread basket for when you need a quick lunch.
Schär are well known for their gluten free products but they are also amazing at producing low FODMAP breads that have been certified by Monash University. Widely available in your local supermarket, just look for the blue Monash Low FODMAP sicker on their low FODMAP products.
Todays lunch is a delicious sandwich, made with Schär Deli Style Seeded Bread.
My Low FODMAP Sandwich Ingredients:
- 2 slices of Schär Deli Style Seeded Bread – Gluten Free and Low FODMAP
- Flora Vegan and Dairy Free Spread
- Slices of Turkey
- Large tomatoes
- Cucumber
- Spinach
- Tesco Organic Mayonnaise (contains egg yolk only as I’m intolerant to egg yolk).
- Walkers Ready Salted Crisps