Gut Health Essentials: Low-FODMAP Pro Tips 

You’ve committed to a low-FODMAP diet, and it’s working. But let’s be honest, it’s a lot of work, planning, and label-reading. Here are pro tips to make your life easier while staying on track. 

Master Your FODMAPs 

Knowing which foods to eat (and which to avoid) is key to success. Keep a printed list of low- and high-FODMAP foods in your kitchen and on your phone for quick reference. The more you refer to it, the more you’ll memorize it, within a few weeks, choosing the right foods will be second nature. 

Keep Meals Simple 

Cooking at home is the best way to avoid hidden FODMAPs in processed foods. Stick to simple, whole-food meals with: 

• • High-quality proteins (grass-fed meat, poultry, wild-caught fish, eggs)
  • Low-FODMAP veggies (zucchini, bell peppers, spinach, carrots) 
  • Gluten-free, organic grains (quinoa, brown rice, oats) 

Beware of Hidden FODMAPs 

Even “healthy” foods can have sneaky high-FODMAP ingredients. Check labels for: 

• • Inulin (found in protein bars, yogurts, and fiber supplements) 
  • High-fructose corn syrup (processed foods, sauces, beverages) 
  • Artificial sweeteners (sorbitol, mannitol, xylitol) 

When in doubt, stick to whole, unprocessed foods. 

Garlic & Onion Hacks 

Garlic and onions are big FODMAP triggers, but their flavor doesn’t have to be off-limits! 

• • Use garlic-infused or onion-infused oils. FODMAPs dissolve in water, not fat, making these oils a great way to add flavor without digestive distress. 
  • Try green onion tops or chives as an alternative. 

Plan Ahead for Success 

A low-FODMAP lifestyle is easiest when you plan ahead. 

     ✅ Batch-cook proteins and grains for quick meals. 

     ✅ Keep a list of safe, go-to meals to avoid last-minute bad choices. 

     ✅ Stock up on low-FODMAP snacks like rice cakes with peanut butter, lactose-free yogurt, and homemade granola. 

A little planning prevents accidental FODMAP exposure and keeps you feeling great. 

Shop Smart at a Diet-Specific Grocery Store 

Tired of reading every label and second-guessing your choices? At Rawteen, we’ve done the hard work for you! 

     🛒 All low-FODMAP items are clearly labeled, so you can shop with confidence. 
     🥑 From fresh produce to meal-prepped options, everything fits your diet. 
     🚀 No stress, no confusion, just grab what you need and go! 

Make Gut-Friendly Eating Easy 

A low-FODMAP diet doesn’t have to be bland, difficult, or restrictive. With the right swaps, strategies, and shopping choices, you can enjoy delicious, gut-friendly meals every day. 

Visit Rawteen today and simplify your low-FODMAP journey!