Amrita Bhasin
About six weeks ago, I started the low-FODMAP diet in an effort to improve my gut health.
The diet entails cutting out foods high in short-chain carbohydrates (fermentable oligosaccharides, disaccharides, monosaccharide, and polyols). These carbs can cause digestive issues for people with functional gut disorders, like IBS.
I started the elimination phase of the diet by avoiding high-FODMAP foods like dairy-based milk, wheat-based bread, garlic, and apples.
Although the diet initially felt overwhelming and restrictive, I was pleased to learn that Trader Joe’s has a variety of low-FODMAP options.
From blueberries and carrot juice to peanut butter, here are six of my favorite FODMAP-friendly staples.
Blueberries are a key ingredient in my morning breakfasts.
Amrita Bhasin
Blueberries are low in fructose, which makes them great for the low-FODMAP diet. I enjoy adding them to diet-friendly versions of pancakes.
Chia seeds are the star of my 15-minute pudding recipe.
Amrita Bhasin
Every night, I make homemade chia-seed pudding by refrigerating a mix of chia seeds, almond milk, and maple syrup in a glass jar.
I like to make this because a small serving of chia seeds is low in FODMAPs. Almond milk is lactose free, which also makes it good for low-FODMAP diets, and maple syrup is considered a better low-FODMAP alternative to other sweeteners like honey.
Overall, it’s a great, convenient breakfast option that leaves me feeling satisfied.
Peanut butter is high in protein and healthy fats.
Amrita Bhasin
In addition to spreading peanut butter on low-FODMAP-friendly bagels, I like to pair it with fruit and celery for an easy snack.
Trader Joe’s unsalted peanut butter contains just one ingredient: peanuts. Compared to other nuts like cashews and pistachios, peanuts are low in fermentable carbs.
I like to use organic brown-rice penne as the base for my homemade pesto pasta.
Amrita Bhasin
Pastas made from rice are better for my low-FODMAP diet than standard wheat-based pastas, which are higher in fructans. So, I like to pick up Trader Joe’s organic brown-rice pasta.
To make my pesto sauce low-FODMAP, too, I omit garlic from the recipe and substitute pine nuts with walnuts.
Organic carrot juice is high in vitamin A, antioxidants, and minerals.
Amrita Bhasin
Although I recently purchased a juicer, I like to grab Trader Joe’s organic carrot juice when I’m on the go.
Carrots are low in fructans and mannitol, making them good for the low-FODMAP diet.
Organic white-corn tortilla chips make a great base for homemade nachos.
Amrita Bhasin
I use Trader Joe’s organic white-corn tortilla chips as the base for my 20-minute nacho recipe, which also includes grilled or sautéed chicken and some avocado.
Unlike tortilla chips made from wheat flour, which are high in fructans, corn-based tortilla chips don’t have as many fructans.
The post I’ve been on the low-FODMAP diet for 6 weeks. Here are 6 of my favorite Trader Joe’s grocery staples. appeared first on Business Insider.
