Deliciously Low FODMAP
Inspire yourself with hundreds of delicious low FODMAP recipes, tips, and tools, and enjoy the abundance that is yours even when you have IBS.
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The Low-FODMAP Food Detective: Testing New Foods on Yourself
If you want to try a food that has not yet been tested and added to one of the low-FODMAP apps , one of the most important tools in your low-FODMAP arsenal is self-testing.
Living with IBS can feel like a constant culinary guessing game. Are those onions okay? Will that garlic send me into a flare-up? The low-FODMAP diet can be a lifesaver, but navigating it can be tricky.
If you want to try a food that has not yet been tested and added to one of the low-FODMAP apps, one of the most important tools in your low-FODMAP arsenal is self-testing. This involves carefully introducing new foods into your diet to identify your personal triggers. Recently I was in the produce section of my local grocery store and I simply could not leave without the beautiful green Romanesco! I checked and it was not in the Monash app, so, I decided to test it on myself. Read on to understand just how to do that!
Before you are ready to test any new food, you have to make sure your system is in a calm state (i.e., not in a flare-up). That means eating low-FODMAP foods that don’t trigger a reaction for you until you are symptom-free for a few days. That’s when you can start to introduce a new food and get relevant data related to that new food.
Once your gut is in a calm state, here's how to test a new food using your own body as the testing environment:
Choose one food at a time. Start with a small serving (e.g., 1/4 cup of new vegetable).
Isolate the food. Avoid other potential triggers during the test period.
Monitor your symptoms. Pay close attention to your digestion for the next 24-48 hours.
Record your results. Keep a food diary to track what you ate and how you felt.
Testing a Cruciferous Vegetable: Romanesco
Let's take Romanesco as a specific example. This vibrant green vegetable is a member of the cruciferous family, which can be high in FODMAPs and a trigger for some people.
Start with a small portion: Begin with a quarter cup of chopped Romanesco.
Prepare it simply: Steam or roast it lightly with minimal seasonings. Or put it in a salad with other ingredients you know you tolerate well (this is what I did).
Observe your symptoms: Watch for bloating, gas, diarrhea, or constipation.
Important Notes:
Be patient: It may take a couple of days to notice any reactions.
Don't give up! Finding your triggers takes time and experimentation.
If you don’t notice any symptoms: Try the whole process again with a larger amount (1/3 cup vs. 1/4 cup for example).
By diligently testing new foods, you can gain valuable insights into your own digestive system and build the depth of your personalized low-FODMAP plan. We are all different!
Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com
Deliciously Low FODMAP™ recipes
Creamy Coconut Chicken Curry and Cucumber Mint Salad (Low FODMAP)
20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6
20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1
This dish features a delightful blend of creamy, savory, and spicy flavors. Marinated in a delicious blend of Indian spices, creamy coconut milk, and fresh ginger, this chicken is baked to juicy perfection and finished with butter and sesame seeds giving it a bit of crunch with every bite. The refreshing cucumber salad provides a cool and crisp counterpoint to the warmly spiced chicken, making this a complete and flavorful meal. This chicken is even better served cold, so make extra and have it for lunch or dinner the next day.
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