If you’re living with Irritable Bowel Syndrome (IBS), you know that food choices can make or break your gut health. But when grocery prices are rising, specialty foods can feel out of reach.

The good news? Managing IBS doesn’t have to cost a fortune. With the right strategies, you can eat well, support your gut health, and keep costs down.

This blog, in collaboration with FODShopper, provides three top tips to help you navigate IBS-friendly eating on a budget.

1. Stick to Naturally Low FODMAP & Budget-Friendly Foods

Many people assume that managing IBS means mainly buying expensive specialty products. While these can be helpful, they tend to be sold at a higher price-point. You can build a gut-friendly, low FODMAP meal plan using affordable staples such as:

Grains & Cereals: Home-brand rice, home-brand oats, home-brand quinoa, home-brand gluten-free pasta (watch for high FODMAP ingredients from legume flours) in family-size / bulk-size packs.

Protein: Eggs, canned tuna/salmon, firm tofu, chicken, mince, slow-cooker cuts of red meat, lentils/chickpeas (canned, drained well and limited to low FODMAP serving sizes).

Dairy & Alternatives: Home-brand lactose-free milk, home-brand hard cheeses (e.g. cheddar, swiss, parmesan), Greek or lactose-free yoghurt.

Vegetables & Fruit (check the Monash FODMAP app for low FODMAP serving sizes): Buy in-season, canned or frozen varieties for optimal nutrition at a lower price e.g. carrots, zucchini, green beans, kent pumpkin, canned tomatoes, firm bananas, strawberries, rockmelon.

2. Know When to Invest in Specialty Products

While whole foods should make up most of your diet, specialty low FODMAP products can be worth the investment – especially for convenience and symptom relief.

FodShop offers key low FODMAP pantry staples, however, my favourites have to be their FODMAP-friendly seasoning and sauces (a game-changer for quick, gut-friendly meals in my humble opinion!).

Stock up particularly when sales are offered, as many items are shelf-stable.

3. Reduce Waste & Get Creative with Leftovers

A big money drain? Throwing out food. Try these tips instead:

Plan your meals at a similar time each week, and plan them around ingredients you already have in your pantry, fridge and freezer from the week before to use up what you already have first.

Cook once, eat twice e.g. roast a whole chicken and use leftovers for sandwiches, stir-fries, or salads.

Cook in bulk and freeze meals e.g. soups, pasta dishes and stir-fries

Quick & Budget-Friendly Meal Ideas

-          Breakfast: Overnight oats with lactose-free or Greek yoghurt and sliced banana

-          Lunch: Rice with canned tuna, coleslaw mix and mayonnaise

-          Dinner: Stir-fried firm tofu with rice, carrots, broccoli, zucchini, soy sauce and maple syrup

-          Snack: Peanut butter on rice cakes, strawberries and blueberries

Tip: use home-brand where possible or buy brand products when on sale.

Key take-away:

Managing IBS doesn’t have to break the bank. By focusing on naturally low FODMAP whole foods, making smart swaps, reducing waste, and planning ahead, you can support your gut health without overspending.

And when you do need specialty products, FodShop has your back – offering low FODMAP staples that help make IBS management easier.

Written by Geraldine Perez, Senior Accredited Practising Dietitian & Principal Dietitian at The Gut Friendly Dietitian

www.thegutfriendlydietitian.com.au