Low-FODMAP Diet Swaps

FODMAPs play an important role in maintaining the microbes essential for the healthy digestion of foods and support the biodiversity of the gut flora.

The problem occurs when they aren’t absorbed in the small intestine and ferment in the colon. This function causes symptoms such as cramping, bloating, water retention, flatulence, constipation, and diarrhea.

Common Food Sources of FODMAPs: Dairy-based products, wheat, beans, lentils, artichokes, asparagus, onion, garlic, apples, cherries, pears, peaches, etc.

What is a low-FODMAP diet?
A low-FODMAP diet is a form of an elimination diet prescribed to those suffering from issues related to digestion and absorption of food in the body. The elimination process aims at reaching a clean slate before reintroducing FODMAP foods into the diet one by one to identify which items are causing the symptoms to reoccur and which items can be handled by the body.

Note: It is important to observe this diet under the guidance of a doctor or a nutritionist to derive maximum results and avoid nutritional deficiencies.

On FoodServiceDirect, we have bulk packs of food ingredients available that may be difficult to find in a local grocery store or cash and carry. If you are looking for Low-FODMAP food swaps for yourself or to cater to a specialty diet for a client, the below list is worth checking out.

1. San J Organic Tamari Sauce: Tamari is a fermented soybean sauce that originated in Japan. Thicker and better in flavor than Chinese soy sauce, it is an excellent choice for dipping. It is also mellow and less salty in comparison. Unlike soy sauce, it is made without wheat, making it suitable for a low-FODMAP diet and a gluten-free substitute too. It can also be used to substitute soy sauce in dressings, stir-fries, sauces, and more. Order this pack of 6 bottles of San J Tamari Sauce if you don’t want to miss out on the umami when following a low-FODMAP meal plan. Also, check out tamari sauces by other popular brands here.

2. Old Bay Seasoning: The Old Bay Seasoning is a classic American favorite that is made with a blend of celery salt, red pepper, black pepper, and paprika. Yes, it is free of the most common ingredients found in spice mixes which are onion, garlic, and gluten, making it great to season meats, fish, poultry, and vegetables when on a low-FODMAP diet and otherwise. Click here to order this must-have pantry item now. Also, check out other products by Old Bay here.

3. McCormick Freeze Dried Chives: Dried chives are known for their peculiar delicate onion flavor, making them a perfect substitute for onion in a low-FODMAP diet. They can be added to just about any dish to create the same effect as adding onion. Do not let your diet keep you from enjoying the flavors you love. Stock up on the McCormick Dried Chives by ordering now. Also, here are some other brands offering dried chives.

4. Fody Marinara Pasta Sauce:  Fody is a brand dedicated to creating gut-friendly alternatives to popular food items so that no one misses out on their favorite dishes while they take care of their health. The Fody Marinara Pasta Sauce is made with vine-ripened California tomatoes, fresh basil, and extra-virgin olive oil. It is free of all ingredients that can aggravate the gut and cause digestive distress. Click here to order this pack of 6 No-Onion, No-Garlic Marinara Sauce. Also, if you don’t want to miss out, click here to check out more products by Fody.

5. Fody Caesar Salad Dressing: When it comes to low-FODMAP, it’s Fody for the win! The Fody Caesar Salar Dressing is made with extra-virgin olive oil, tamari sauce, and pink salt. Add this to your pantry to enjoy your salads and go bloat-free.  To order this pack of 6 bottles, click here. Also, check out more items by Fody here.