Low FODMAP Budget-Friendly Recipes and Tips

three salad bowls and three sauce recipients piled up

How to save money while following the low FODMAP diet? These low FODMAP budget-friendly recipes and tips will help you save money without compromising your digestive health.

Food is one of the biggest expenses on a family budget. For those with digestive issues, reducing FODMAPs intake helps control unpleasant symptoms. On the first phase of the Low FODMAP Diet you’ll need to swap regular products for special foods such as gluten free pasta or lactose free products, which are normally more expensive.

To reduce this new expense and follow an afordable diet, check out these healthy and nutritious low FODMAP recipes and tips for all your meals. This way you’ll be able to save money from breakfast to dinner.

Start the day with a good and cheap low FODMAP breakfast

The first meal of the day should be nutritious and safe. Breakfast at home is cheaper and keeps you from eating too much FODMAPs. Small actions such as preparing your coffee at home or homemade cereals will save you a lot of money!

For budget-friendly low FODMAP breakfast ideas, check out this homemade granola, these pancakes or this quick bread.

Bring your own low FODMAP snacks

Choose healthy snacks, such as low FODMAP fruit (check safe options and serving sizes at Monash FODMAP app), carrot/cucumber sticks (fodmap free) or some mixed nuts (1.23oz / 35g per meal). You can also make your own granola bars or these healthy chocolate truffles. These options are more affordable, healthier and nutritionally richer than store-bought snacks – most likely high on FODMAPs.

Take your low FODMAP lunch to work

Healthy lunchboxes are trendy and that’s great! Preparing meals at home and eating out less, will save you a lot of money and help you better manage your FODMAPs intake. These three portable low FODMAP nourish bowls will make your life easier and fill you up without having to spend a lot. You can also go for a soup – rich in nutrients, low in calories, and one of the cheapest meals to prepare. You’ll love this delicious italian minestrone and this chicken soup will comfort you on a difficult day.

Staying hydrated is easy and (almost) free

The healthiest, cheapest, and digestion-friendly drink is water. It is essential to our well-being and we should drink an average of 8 glasses (2 liters) a day. To make your water intake easier, try one of these three low FODMAP agua fresca. Soft drinks and alcoholic beverages are more expensive, nutritionally poor, and can irritate the gut. So don’t forget to always carry a water bottle with you. This will definitely save you a lot of money!

Don’t waste food, turn your leftovers into a new meal

If you have leftover meat or rice from dinner, don’t throw it away. Use all the leftovers to make new meals. Mix them with this crustless quiche, try out these meatballs or make these delicious pies with leftover chicken. Click here for more budget-friendly low FODMAP recipes.

Save even more with these kitchen tips!

With a little organization and effort, you can save even more with these money-saving kitchen tips:
– Stock up on low FODMAP products on sale. Gluten free and lactose free options are more expensive so look out for deals.
– When possible, buy store-brand products. They are cheaper and of similar quality.
– Stick to your grocery list and eat before you go shopping.
– Buy in season or freezed low FODMAP fruits and vegetables.
– Eat more vegetables and less meat. It’s good for the planet, for your health and for your wallet.
– Choose cheaper low FODMAP protein sources such as eggs, firm tofu, canned tuna, chickpeas and lentils.
– Plan your meals weekly, make more and freeze. With meal prep, you avoid waste and at the same time you save on your gas and electricity bills. Check out these low FODMAP weekly meal plans.

With these tips you will be able to save money on the low FODMAP diet without compromising your health!

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