Finding out you have allergies and/or intolerances is like starting a new job. A bit daunting at first and you get nervous heading into the office (the supermarket in our case), but once you’re all trained up, you are comfortable and capable to be left on your own. Food shopping for us ‘allergy adults’ is much the same. Once you know what you can and can’t eat, it becomes quite straightforward.
The ingredients list on most food products will state major allergens like nuts in bold. This makes it easy to find, but you must always read carefully regardless. It can be a bit trickier to find fructose on the ingredients list though, so thankfully we have the Monash university low FODMAP app to help us out.
Depending on your sensitivities to each FODMAP, you can apply different filters to then be provided with an extensive food guide of what foods are safe and which are a no-go. I put all FODMAPs on high-sensitivity, except for lactose as it has never given me any problems/my stomach can handle that. There is also the option to make a shopping list on the app so you can check it off at the supermarket as you go! Oh and did I mention there are plenty of recipes to kick-start your FODMAP journey as well?
For me, the key is planning ahead. Firstly, to avoid getting hangry when I don’t have food in the fridge and secondly, so that on the lazy days I’m not throwing my good eating out the window.
To help get you guys motivated to cook, I am handing over the shopping list I use whenever I do a big food haul so I’m never short of inspiration and healthy ingredients!
YOUKNOWCHLO’S SUPERMARKET LIST
- Baby spinach
- Mini cucumbers
- Avocado (Contains sorbitol)
- Sweet Potato (Contains sorbitol)
- Spring onions
- Orange juice (Brand: “Nothing but oranges” juice by Nudie juice)
- Long red chilli
- Milk (Contains lactose but plenty of lactose free options available)
- Cheese (Contains lactose)
- Dip with no onion or garlic (Brands: Pilpel hommus, Chobani herbed tzatziki or any of the Obela tzatziki range)
- Rice crackers
- Bread (Alpine or Lo-Fo loaf from Bakers delight)
- Rice noodles
PANTRY STAPLES (BOUGHT LESS OFTEN)
- “Fodmapped for you” simmer sauces
- Massel stock
- Gluten free or spelt pasta
- Gluten free pizza bases
- Chilli flakes
- Muesli biscuits (Brands: Fodmapped for you or Naturally good)
- Nut free pesto (Brand: Roza’s)
- FODMAP friendly frozen meals (Brand: Foddies)
- 40 sec rice cups
- Garlic infused oil
- Coconut oil
- Rice malt syrup
- Instant oats
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Keep in mind, I live in a household of three and I’m used to making meals to cater for all of us.
- These foods are all eaten in serving sizes according to the Monash uni FODMAP app.
- I haven’t listed meats but this varies weekly depending on what I’m feeling.
WITH THIS LIST YOU WILL BE WELL PREPARED TO MAKE SOME HEALTHY, NUTRITIONAL AND BEST OF ALL TUMMY FRIENDLY MEALS!
GET SOME INSPIRATION ON HOW TO PUT THESE INGREDIENTS TOGETHER BY HEADING TO MY RECIPES PAGE