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5 ways to enjoy more low FODMAP Veggies

November 2,2018

By Joanna Baker APD & RN
​Did you know that only about 7% of Australians eat the recommended amount of fruit & veggies?

If that’s you, well done! If not, you’re part of the 92.5% that could be eating more.

We know that plant foods are associated with living a long and healthy life. People who eat generous amounts of them are more likely to be within healthy weight guidelines and less likely to have diabetes or heart disease.

Being on a low FODMAP diet, doesn’t help this though. Lots of healthy fruit & veggies are off the table in the effort to keep your gut happy and settled. That’s why we have made a list of 5 ways to enjoy more low FODMAP Veggies

How much is a serve or veggies?

  • 1 medium piece e.g. medium tomato or carrot
  • ½ cup chopped veggies e.g. eggplant, carrot, zucchini, capsicum
  • 1 cup green leafy veggies e.g. lettuce, spinach

How many serves do I need?

According to the Australian guide to healthy eating, this varies based on age, gender, pregnancy and breast feeding, but the general rule of thumb is 5 or more serves of Vegetables and per day.

1. Sautéed cabbage with lemon.

​Cabbage has long had a reputation as a windy vegetable, but did you know its low FODMAP at a generous 1 cup serve? That’s 2 serves of vegetables!

2. Coleslaw

Who doesn’t love coleslaw, perfect at a summer BBQ or on a LoFo burger. Coleslaw dressing can have hidden garlic, so we’ve got a simple and tasty LoFo version

3. Grilled Veggies.

These are a staple in our house and the reason Master 10 eats his veggies. You can season with salt, pepper & rosemary as we did here or create your own flavour combos. One of our fav’s is cumin & sumac

4. Sautéed green beans with Pesto.

These will keep even the fussiest veggie eater happy! This pesto is also great on a salad dressing or stirred though pasta.
Find our full low FODMAP pesto recipe here

5. Stewed Rhubarb

Did you know that Rhubarb is actually a veggie and a great way to sneak veggies in at breakfast or even dessert! It’s also super easy to stew in the microwave.

If you’re looking for ways to improve the health value of a low FODMAP diet or want to find out how to expand your diet for more variety, book an appointment with our FODMAP trained Dietitians today today.

We consult in person in Melbourne or via the comfort of your own home anywhere the world via Skype

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