When I was first diagnosed with fructose malabsorption and put on the low FODMAP (Fermentable Oligo-Di-Monosaccharides and Polyols) diet, knowing what to eat and what not to eat was confusing to me. I would be in the grocery store trying to remember what vegetables, fruits, or nuts I could eat. Was I allowed to eat yogurt or not? Fortunately, I found a shopping guide on Kate Scarlata’s website that was very helpful when I was starting out. She is a nutritionist who specializes in digestive health. The guide is also useful to give to family and friends as they plan their next meal you will be joining. I sent the list to my mother cutting out the chances that I would have to forgo what she makes when I visit and the number of phone calls and texts between us, “Can you eat cauliflower?, no” “Can you eat eggplant?, yes” “I am in the store buying food for the holidays, call me now…”
I also discovered The Monash University Low FODMAP Diet app that lists the foods allowed/not allowed on the low FODMAP diet and the amounts of the food one can eat, such as, I can eat 10 almonds. I found this to be an excellent guide and definitely worth the price of $7.99. Even though I now have a solid understanding of the foods I can eat, I still use the app on a regular basis when I am at restaurants or family/friends houses and trying to determine if I can eat what is on the menu or dinner table.
Below are a few more useful guides for those who have recently discovered that they have celiac disease or are lactose intolerant and are learning what they can eat.
Shopping guide for those with celiac disease – From Joy Bauer’s website. Joy is a nutritionist and the nutrition and health expert for NBC’s TODAY show.
Shopping guide for those who are lactose intolerant – From the University of Nevada Cooperative Extension website.
Do you have any useful lists you can share?
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