Eating Low FODMAP on a Budget

Food prices have skyrocketed recently, and if you’re following the low FODMAP diet, you may be wondering how to eat low FODMAP on a budget. After all, many certified low-FODMAP foods are significantly more expensive than their regular counterparts.

6 ways to save money on the low FODMAP diet

Luckily, many budget-friendly low-FODMAP foods are available. And many of the same principles of budget shopping apply to low-FODMAP foods. Here are some ways my clients have saved money while following the low FODMAP diet.

Shop your kitchen

One of the best ways to avoid spending money on foods you don’t need is to take stock of what you already have in your kitchen.

Before planning your meals and making your grocery list, look at what ingredients you already have. If you have ingredients that will go bad soon, try to plan these into your meals so they don’t go to waste.

Browse grocery store flyers

Once you know what you already have in your kitchen, it’s time to browse the grocery store flyers to see what’s on sale. Create a list of ingredients that are on sale, and use this list to meal plan.

Meal plan

Once you have taken stock of what you already have in your kitchen and made a list of sale items, use that information to create a meal plan for the week. Be sure to consider your schedule and plan meals that will work with your available time. If you are working late, a slow cooker or Instant Pot meal can be a great way to get food on the table fast.

If you’re new to the low FODMAP diet, keep the Monash FODMAP app or FODMAP Friendly app close by so you can check which ingredients are low FODMAP.

Keep a Pinterest board or file folder with your favorite low FODMAP recipes to make meal planning easier. That way, you can rotate your favorite meals into your weekly menu plan when you plan.

If you plan on trying a new recipe, be sure to do it on a day you have enough time to prepare it. New recipes often involve a learning curve and take longer than old favorites.

Batch cook

Batch cooking is a wonderful way to reduce meal prep time. Plus, when you make larger portions, you can buy food in bulk, which is often cheaper.

Portion your leftovers and pop them in the fridge so you have quick grab-and-go lunches for work the next day. If you don’t think you can eat all the leftovers within a few days, store them in the freezer.

Embrace the freezer

Frozen fruits and vegetables are typically frozen at peak ripeness, making them a nutritious and budget-friendly choice for the low FODMAP diet. If they’re on sale, you can buy them in bulk and save them in the freezer for months. Plus, you don’t have to worry about them going bad before you get a chance to use them.

According to the Monash FODMAP app, low FODMAP frozen produce options include:

  • Carrots
  • Green beans
  • Spinach
  • Potato
  • Sweet potato (1/2 cup serving size)
  • Blueberries
  • Strawberries (5 medium strawberries serving size)
  • Pineapple (1 cup serving size)

Another way to befriend the freezer is to buy protein foods like beef, chicken, and fish when they’re on sale and freeze the extra portions for later use.

Keep low FODMAP "filler" foods on hand

While regular wheat pasta is a no-go on the low FODMAP diet, there are plenty of FODMAP-friendly foods that can be used to stretch your meal. Some budget-friendly options include potatoes, rice, oatmeal, and rice noodles.

While gluten-free pasta is allowed on the low FODMAP diet, it is typically more expensive than naturally low FODMAP filler foods, so it’s best to save it for when it’s on sale.

Summary

While it’s true that many certified low-FODMAP foods are expensive, plenty of budget-friendly options are naturally low-FODMAP. You can eat low FODMAP on a budget by planning your meals, buying foods that are on sale, batch cooking, and embracing the freezer.

What are your favorite budget-friendly shopping and meal prep tips? Let us know in the forum or comments below!

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