How to Eat Low FODMAP on a Budget

How to Eat Low FODMAP on a Budget

Written by Lisa Kunstler, FodShop Nutritionist, Personal Trainer, and Group Fitness Instructor

How Do I Eat Low FODMAP On a Budget?

Specialty food products for managing tolerances and allergies are often far more expensive than your average foods. Managing IBS symptoms is stressful in itself and with food intolerances, sometimes eating healthy and on a budget can be a real challenge. However, there are low FODMAP foods that can be enjoyed on a low budget and are still delicious!


Top Tips For Eating Cheaply On a Low FODMAP Diet 

1. Meal prep and cook in bulk

Not only is this by far the cheapest way to manage your food budget, but it saves you lots of time for during the week! Bulk cook your favourite low FODMAP recipes and keep them in the fridge or freeze them for the week (or weeks) ahead! If you're looking for some great low FODMAP recipes, check out our top recipes HERE.  

You can also use a low FODMAP stir in sauce to meal prep several meals for the week with little effort and spend. 

2. Opt for frozen vegetables and fruits

These are generally cheaper than frozen fruits and veg and minimise wastes. They can be easily added to a stir fry, curry, pasta dish, and smoothies! Some great low FODMAP options include 1 medium carrot, 15 green beans, 2 cups spinach, 1/2 cup edamame, 1 medium dragon fruit, 1 cup pineapple, or 1/3 cup raspberries. You can even try freezing your own fruits and vegetables before they go off! 

If you're choosing to buy fresh, make sure you shop in season, as any fruit or veg that is not easily grown in that month will significantly increase prices. 

3. Opt for cheaper meats and eat more vegetarian

Not only is it better for the environment, but vegetarian food can also be packed with protein! Quinoa, egg, canned lentils, and tofu are great options for a low FODMAP protein and are relatively inexpensive. If you do eat meat, opt for canned fish, like tuna and sardines, or leaned mince meat, for a low FODMAP and high protein meal.  

4. Choose naturally low FODMAP carbohydrates

Cereals, grains, and breads can be pricey when they're labelled gluten free. If you can't get these on sale, opt for naturally low FODMAP carbohydrates like brown rice, quinoa, and oats*. These can be easily made in batches at the start of the week and added to meals throughout. Starchy veg like sweet potato (1/2 cup), potato, and pumpkin are great for inexpensive alternatives and go with most meals!

5. Try not to shop on an empty tummy and always come prepared!

Shopping on an empty stomach or without a shopping list can lead to unnecessary purchases that overstep your food budget. Make sure you're full on a healthy, low FODMAP breakfast before you head over and plan ahead by writing out a list of what you'll need to meal prep for the week. 


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