Following a low FODMAP diet can be challenging, especially when it comes to finding convenient frozen food options that fit the guidelines. However, there are some great low FODMAP frozen foods to choose from.
What is the low FODMAP diet?
The low FODMAP diet was developed by researchers at Monash University and is used to help manage digestive symptoms like gas, bloating, cramping, and diarrhea in people with irritable bowel syndrome (IBS). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbohydrates that can be poorly absorbed in the small intestine of some people. When they reach the large intestine, they are fermented by gut bacteria, producing gas and other digestive issues.
The low FODMAP diet involves restricting high FODMAP foods for 4-8 weeks to identify trigger foods. It should only be followed under the guidance of a dietitian to ensure nutritional adequacy. Common high FODMAP foods include:
- Fructose (in excess of glucose) – fruit, honey, high fructose corn syrup
- Lactose – dairy products
- Fructans – wheat, garlic, onion
- Galactans – legumes
- Polyols – stone fruits, artificial sweeteners
Tips for choosing low FODMAP frozen foods
When scanning the frozen food aisle for low FODMAP choices, keep these tips in mind:
- Check the ingredients list – avoid foods with high FODMAP ingredients like onion, garlic, wheat, and sweeteners ending in ‘-ol’ which are polyols.
- Stick to lactose-free dairy products or dairy alternatives.
- Choose gluten-free and wheat-free items.
- Look for low FODMAP certified products that have a green “FODMAP Friendly” logo.
- Be careful with processed foods which may have hidden sources of FODMAPs.
- Compare brands as recipes can vary.
Low FODMAP Frozen Food Choices
Here are some common types of low FODMAP frozen foods:
Proteins
- Chicken breasts or tenders
- Turkey burgers and meatballs
- Beef patties
- Pork chops and loin
- Fish fillets like salmon, tilapia, or cod
- Shrimp, scallops, crab cakes
- Sausages made without onion/garlic
- Tofu
Fruit and Vegetables
- Green beans
- Carrots
- Broccoli and cauliflower florets
- Spinach, kale, chard
- Sweet potato fries or cubes
- Bell pepper strips
- Corn kernels
- Zucchini spirals
- Blueberries, strawberries, raspberries
- Pineapple, cantaloupe, honeydew chunks
Grains and Starches
- Gluten-free breads, waffles, pizza crust
- Rice – white, brown, basmati
- Quinoa
- Polenta
- Potatoes – fries, cubes, mashed
Prepared Meals and Sides
- Amy’s Kitchen gluten-free meals
- Plain mashed potatoes
- Fries seasoned with herbs/spices
- Stir fry vegetable blends
- Rice pilaf or risotto
Desserts
- Sorbets – lemon, lime, mango, raspberry
- Dairy-free ice cream – coconut, almond, cashew
- Frozen fruit bars
- Dark chocolate pieces
Low FODMAP Frozen Food Brands
Here are some recommended brands that offer low FODMAP certified frozen options:
| Brand | Sample Products |
|---|---|
| Fody Food Co. | Pizza crusts, waffles, veggie burgers, smoothie packs |
| feelgoodfoods | Meals, sides, snacks |
| RealEats | Meals, sides |
| Schär | Breads, pizza, desserts |
| Amy’s Kitchen | Gluten-free meals, pizza |
| Enjoy Life Foods | Snacks, desserts |
Tips for Cooking Low FODMAP Frozen Foods
- Always check the ingredients list for hidden FODMAPs before purchasing.
- Carefully follow microwave or oven heating instructions on packaging.
- Use oil or cooking spray when reheating foods to prevent sticking.
- Add extra seasonings like herbs, spices, lemon juice to boost flavor if needed.
- Pair frozen foods with fresh low FODMAP sides like a salad.
- Try adding frozen vegetables to rice dishes or pasta for a quick meal.
- Whip up easy flatbreads or pizza using low FODMAP crusts and toppings.
Sample Low FODMAP Frozen Meals
Here are a few easy low FODMAP frozen meal ideas:
Halibut with Vegetables
- Halibut fillet
- Frozen spinach
- Carrots
- Rice
Fajitas
- Chicken strips
- Bell peppers and onions
- Corn tortillas
- Shredded lettuce
- Salsa
Stir Fry
- Shrimp or tofu
- Mixed stir fry vegetables
- Rice noodles
Burgers
- Turkey or veggie patties
- Gluten-free burger buns
- Lettuce, tomato
- Carrot fries
Conclusion
Following a low FODMAP diet can be made easier with careful choices from the frozen food aisles. Look for certified low FODMAP brands that offer a variety of proteins, vegetables, grains, and convenience meals. Read labels closely to avoid hidden sources of FODMAPs. With some creative low FODMAP additions, frozen foods can be the basis for delicious, gut-friendly meals.