One meal fits all? Navigating low fodmap cooking with a family
While YOU might be sold on the benefits of the low fodmap diet, chances are that your family (and/or other household members) may be less excited! But working out the logistics of how you’re going to try the low fodmap diet while also cooking for a family is challenging. Here’s some advice from a fodmapping mum who (mostly) caters for 4 other adults/teens.
Pros and cons of the one-meal-fits-all approach
If you don’t have the time to accommodate individual dietary needs, you may opt for the one meal fits all. There are 2 main benefits:
Simplicity: Cooking one meal reduces the complexity of meal planning and grocery shopping. And let’s face it, who has the time to cook two separate meals?!
Education: Introducing the family to low fodmap meals can increase awareness and empathy regarding dietary restrictions. And you never know, some gut health issues are familial so others with suspected IBS in the family may also reap the rewards too!
And here come the buts…
Once you’re familiar with the low fodmap diet, it gets easier to adapt your family’s favourite recipes but… expect complaints! Modifying recipes by substituting high-fodmap ingredients with low fodmap alternatives IS POSSIBLE (mostly) but the results may not be to your family’s tastes.
For example, regardless of your efforts, your family’s prized Bolognese recipe is NEVER going to taste the same without onion, garlic and garlic-bread to mop up the sauce. So try as you might, some recipes are just not fodmappable to non-fodmappers. You might LOVE an adapted version of Bolognese because it makes your new diet feel more ‘normal’ but your family might not appreciate you modifying their favourite dish.
Separate Meals, Separate Plates
Alternatively, you may decide to prepare separate meals to cater to individual dietary requirements. While this approach allows for more tailored menus, it can also create logistical challenges.
The main benefit of this approach, particularly during the elimination phase is precision and accuracy. The fodmapping family member can adhere strictly to their dietary needs without compromise. In those first few weeks, you can really feel like you are in the midst of your own science experiment and having control of your food choices, without having to consider anyone else’s food preferences, can be easier.
Plus, if you adhere to the diet strictly for 10 days, you should have some clear evidence about whether (or not) the low fodmap diet will work for you. If your symptoms haven’t improved in 10 days during the elimination phase, maybe it’s time to see a dietitian about a different approach. The fodmap diet is NOT for everyone, working in about 75% of cases.
But preparing multiple meals requires extra time and effort in the kitchen. Separate meals can unintentionally create a sense of isolation during family diners and purchasing separate ingredients for multiple meals can put extra strain on the family budget.
The hybrid approach
As with most things, I’ve found balance in moderation. I tend to find that a hybrid approach works well in my family. Here are three things that help me manage my fodmap intake while also cooking for the family.
Firstly - When cooking one of the family’s favourite recipes (like last night’s slow cooked beef risotto which is chock full of onion, garlic and other high fodmap ingredients), I reduce my overall cooking load by using pre-prepared meals or sauces from Fodmapped For You. These sauces make it quick and easy to throw a low fodmap meal on the table. And because the packets often serve 2 people, I can have the leftovers for lunch the next day. So yes, I’ve cooked two meals but I’ve tried to make it as easy as possible for myself.
Secondly - I’m a big advocate for Sunday bulk-meal prep. Having frozen tummy-friendly meals available takes the pressure off cooking two meals mid-week. Since I’ve found San Elk’s certified low fodmap vegetable stock, I’ve been falling in love with soups and stews again. I also find having low fodmap meals on-hand gives me an ‘out’ when the family want pizza or take-out on Friday nights.
Thirdly - And the best thing I’ve found recently that has made a huge difference to how I cook are the spice mixes from The Friendly Food Co. Wow! The Butter Me Up, For Every O’Cajun and the Na’cho Problem spice blends allow you to whip up butter chicken, burritos and tex-mex bowls that the whole family will love – without anyone suspecting that the meal is low fodmap! These have been a real find. So here’s my cheat recipe – a one-pot midweek dinner that the whole family will love. It’s bursting with Mexican flavour but requires little effort and minimal washing up! Click this link to get the recipe 👉🏽
Don’t forget to find your joy!
Starting out on the low fodmap diet is challenging. But don’t forget to find your joy! Family meals should be fun and it IS possible to lower your fodmap intake without sucking out all the joy in your life - promise! If you need some extra inspiration in the kitchen, visit our recipe library to see what you (and your family) might enjoy!
Written by Josephine Muir - Noisy Guts co-founder, IBS warrior and mum to 2 teens + 3 pets. Fodmap-trained by Monash University. Read more about Noisy Guts here 👉🏽