A FODMAP Friendly Canada Day
Low-FODMAP Strawberry Yogurt Popsicles
June 27, 2020
Low-FODMAP Frittata
July 8, 2020Following a low-FODMAP lifestyle does not mean you have to sit out on all the fun.
When it comes to a low-FODMAP lifestyle, especially in the elimination phase, it can be easy to fall into the trap of only noticing what you are missing out on.
Discovering a celebratory drink that doesn't upset your stomach can be hard to come by.
Planning ahead and creating a low-FODMAP meal for yourself, while everyone else is chomping down on pizza can get exhausting.
And don't get me started on trying to find low-FODMAP apps and snacks at the party that won't have you running to the bathroom.
Man, I hear yah. But just because we can't eat some of the things that everyone else is eating, doesn't mean we have to miss out on all the fun. With a few swaps and a little pre-planning, you can enjoy any celebration just as much as your non-IBS friends.
And in the spirit of Canada Day being just around the corner, I thought I'd share some of my own tricks to celebrating low-FODMAP style, at a safe 2-foot distance of course.
1. Try a Canadian Inspired Beverage
Let’s be honest, is there anything more Canadian than a Ceasar?
I mean really, picture the Kawartha lake in front of you while sitting on the dock in your Muskoka chair, caesar in hand. I don't think you can get any more Canadian than that.
But if you have investigated the ingredients of caesars you will know that they are not quite Low-FODMAP. Because of this reason, when I started out on my FODMAP journey I just avoided them. BUT as I have become more adventurous over the years,I finally stepped up to the challenge and tackled the good ol'caesar. You can find my low-FODMAP Clamato Caesar recipe on my recipe page or by following the link here.
! I promise it will not disappoint.Now I know the caesar is not for everyone, so If you are looking for something a little more fruity why not try a low-FODMAP red sangria! My favourite is a mixture of OJ, ginger ale, frozen fruit ( low-FODMAP ones of course), and the red wine of your choice (my favourite is a cab sauv). My go-to low-FODMAP fruits are usually some frozen raspberries and strawberries with some freshly sliced oranges for some pop of colour!
2. Make a Low-FODMAP Red and White Snack
What's a celebration without a tasty snack that matches the theme right?
For something red and white and perfect for a hot summer day check out my most recent recipe for low-FODMAP strawberry yogurt popsicles.
I used the popsicle molds from IKEA to make these but you can use whatever mold you have!
Don't have any popsicle molds?
Use an ice cube tray, muffin tin, or some small paper or plastic cups. Hey you could even get creative and re-use cleaned out yogurt cups!
These were super simple to make and are an awesome treat that everyone will love on a hot day.
Just make sure to make them the night before so they are all ready to grab and go the next day!
3. Have a Backyard Bonfire
When I think of Canadian summers I can't help but reminisce about all the great memories I've had sitting around a campfire. To keep it safe and simple why not use a backyard fire pit and enjoy a late-night fire for a relaxing end to a day of celebrating.
- Grab those Low-FODMAP hotdogs and make a classic spider dog to roast over the fire.
- Find some perfect roasting sticks in your backyard and toast a few marshmallows until they are golden brown.
- Sip on a gluten-free beer while sharing stories and laughing with the chosen few in your social bubble (bonus, if it's a Glutenberg, made in Montreal!)
Before you head to the grocery store to stock up on your backyard fire snacks, here are a few pointers for making sure they are all low in FODMAPs.
When choosing a hotdog brand make sure to read the label.
First of all, make sure to avoid the standard high-FODMAP ingredients such as garlic, onions, and high-FODMAP sweeteners such as honey and agave that often can be found in hot dogs.
Also look out for ingredients lists that group ingredients together as "spices" or "seasoning" or "flavouring". These can be a mixture of spices, and can likely have garlic and onion powders in them.
Lastly, keep an eye on what they may be "Colouring" the hotdogs with. Sometimes it may be coloured with beet juice or cherries which both can be high in FODMAP depending on the portion size.
When it comes to marshmallows you need to consider the portion size and monitor the ingredients list.
One ingredient you want to look out for with marshmallows is High Fuctose Corn Syrup (HFCS), which is also something you want to avoid in any hotdog ingredients.
But if you keep the number of marshmallows that you each to a reasonably low amount there is no reason you shouldn't be able to enjoy a good gluten-free Smore or a nicely toasted marshmallow on a stick!
5. Picnic in the Park
Now I know that our usual local festivities will not be running this year, but who is to say you can't visit your local park for your own small celebration? Safely social distancing of course.
Here are a few low-FODMAP suggestions to pack in your cutest picnic basket allow side your comfiest picnic blanket.
- You can make some yummy PB and J sandwiches on some gluten-free Schar bread .
- Or keep it snacky and grab some gluten-free pita, pre-cut veggies (my go-tos are cucumber, sweet pepper and cherry tomatoes) and some pre-made low-FODMAP tzatziki for dipping.
- You can always use a side of some low-FODMAP fruit, like some sliced oranges, some pre-cut cantaloupe or pre-washed bowl of low-FODMAP berries.
- Then grab your favourite flavour of bubly (the sparkling water, not the alcoholic version of course).
- Bring your best red and white attire to show your Candian pride. \
- And last but not least, invite a few of your closest friends (no seriously, only the ones in your social bubble, let's stay safe friends)
We might not be able to do the beer tent in the park this year but who says that we can’t still celebrate outdoors at a safe 6 ft. distance.
Food For Thought
*Keep in mind that different people will always have unique trigger foods. These products and foods have worked well for me, but they may not for everyone. Overall these are low FODMAP suggestions but playing around with portion sizes, substituting ingredients, and the amount of each ingredient can be helpful if you react to any of these foods! Also, keep in mind the concept of FODMAP stacking. If you have a lot of foods that contain FODMAPs in one meal, even if not in high-FODMAP portions, the accumulation can lead to symptoms.
