How to Make Nutrition Simple

You do not need complicated recipes. Use these strategies to make meals fast, simple, and consistent.

Low FODMAP Brands & Products
1

Low FODMAP Brands & Products

Why this helps

Knowing which brands and products are gut-friendly takes the guesswork out of grocery shopping. Stock your pantry with these essentials so meals stay simple, varied, and symptom-free.

Low FODMAP Protein Powder Brands

  • Casa De Sante
    Whey
  • TumLove
    Pea & brown rice
  • Better Blends
    Pea & brown rice
  • Fertile Gut
    Pea & rice
  • Hum
    Pea & hemp
  • RNWY
    Fermented yeast
  • Vital Proteins
    Collagen
  • Ancient Nutrition
    Collagen
  • Needed
    Collagen
  • Ancient Nutrition
    Bone broth
  • Equip Foods
    Beef isolate

Low FODMAP Bread

  • Schar
    2 slices
  • Udi's
    2 slices
  • The Grain Escape
    2 slices
  • Canyon Bakehouse
    2 slices
  • Millet Bread
    2 slices
  • Sourdough Bread
    2 slices
  • Gluten Free Bread (rice, corn, tapioca)
    2 slices

Low FODMAP Tortillas

  • Cassava Flour Tortillas
    2 tortillas (48g)
  • Almond Flour Tortillas
    2 tortillas (48g)
  • Corn Tortillas
    2 tortillas (48g)

Low FODMAP Pasta

  • Cappello's
    1 cup
  • Jovial
    1 cup
  • Barilla
    1 cup
  • Ancient Harvest
    1 cup
  • Banza
    1 cup

Low FODMAP Flours

  • Quinoa Flour
    ⅔ cup (100g)
  • Sorghum Flour
    ⅔ cup (100g)
  • Rice Flour
    ⅔ cup (100g)
  • Buckwheat Flour
    ⅔ cup (100g)
  • Millet Flour
    ⅔ cup (100g)
  • Arrowroot Flour
    ⅔ cup (100g)
  • Cassava Flour
    ⅔ cup (100g)
  • Oat Flour
    ⅔ cup (100g)
  • Teff Flour
    ⅔ cup (100g)
  • Cornmeal Flour
    ⅔ cup (100g)
  • Green Banana Flour
    ⅔ cup (100g)
  • Gluten Free Flour
    ⅔ cup (100g)

Low FODMAP Sauces & Seasonings

  • Black Truffle Salt (delicious garlic flavor)
    Per taste
  • Nutritional Yeast (dairy free cheese substitute)
    Per taste
Fody Foods
  • Garlic-Infused Olive Oil
    Per label
  • Salsas
    Per label
  • Pasta Sauces
    Per label
  • Ketchups
    Per label
  • Dressings
    Per label
  • Seasonings
    Per label
FODMAPPED
  • Simmer Sauces
    Per label
  • Broths/Soups
    Per label
  • Pasta Sauces
    Per label
Gourmend Foods
  • Garlic & Onion Powders
    Per label
  • Bone Broths
    Per label
Bay's Kitchen (UK only)
  • Sauces
    Per label
  • Condiments
    Per label
  • Broths/Soups
    Per label

Low FODMAP Snacks

Popcorn

  • Lesser Evil Popcorn
    1 cup popped
  • Skinny Pop Popcorn
    1 cup popped
  • Trader Joe's Popcorn
    1 cup popped

Quick Snacks

  • Nuts + 85% Dark Chocolate (trail mix)
  • Peanut Butter + 85% Dark Chocolate
  • Rice Cake or Toast + Peanut Butter
  • Lactose-Free Yogurt + Fruit, Nuts, and 85% Dark Chocolate

Nutritional Bars

  • Rawr Bars
    1 bar
  • GoMacro Bars
    1 bar
  • Bobo's Bars
    1 bar
  • (stick to tolerated flavors and avoid ones with cashews if sensitive)
Make overnight oats for easy mornings
2

Make overnight oats for easy mornings

Why this helps

This removes all effort in the morning and gives you a balanced meal ready to go.

How to do it

  • Oats or oat bran
  • Almond milk
  • Chia seeds
  • Protein powder
  • Berries
  • Mix and refrigerate overnight
Make smoothies when you need something on-the-go
3

Make smoothies when you need something on-the-go

Why this helps

Smoothies are easy to digest and require almost no effort.

How to build one

  • Protein powder
  • Berries or banana
  • Healthy fats like almond butter
  • Seeds like chia or flax
  • Blend and go
Use frozen rice, potatoes, & vegetables
4

Use frozen rice, potatoes, & vegetables

Why this helps

This removes almost all prep time. You do not need to chop, wash, or think. This makes it much easier to stay consistent with your meals.

How to do it

Use frozen rice, potatoes, and vegetables. Heat them in a pan or microwave, add protein, season, and eat.

Quick example

Frozen rice + frozen veggies + pre-cooked chicken = ready in 5 minutes

Keep protein simple and ready
5

Keep protein simple and ready

Why this helps

Protein is usually the hardest part for clients. Having it ready removes friction.

Options

  • Rotisserie chicken
  • Pre-cooked ground beef or turkey
  • Chicken or turkey sausage
  • Crockpot shredded chicken
  • Protein powder
  • Canned fish
Batch cook with a crockpot
6

Batch cook with a crockpot

Why this helps

You spend 5 to 10 minutes in the morning and your meals are ready later with no effort. This is one of the easiest ways to stay consistent without cooking every meal.

How to do it

Add protein, vegetables, and broth to a crockpot. Let it cook for 8 to 12 hours.

Quick example

Chicken + carrots + zucchini + broth = multiple meals ready