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Introducing the low FODMAP diet to Foodini – Part 2

Foodini - Jennifer Vera certified dietician
Part 2 – Dining out on a low FODMAP diet

Are you currently following a low FODMAPS diet? Do you find it difficult when dining out? Our head accredited practicing dietitian Jennifer has provided some advice below on how best to follow the diet and tips for dining out.
Want more information on exactly what a low FODMAPS diet is – check out Part 1 of our FODMAP series here.

Download Foodini now and select the FODMAP groups to eliminate from your diet. Based on your selected preferences, Foodini shows you a list of FODMAP-friendly restaurants and menu items suitable for your needs, ranging from Aussie classics to hearty Italian cuisines. Our registered dietician team reviews and approves each menu item, so you’re in good hands!

Phases of a Low FODMAP Diet Plan

Step 1: Elimination Phase

This is a 4-6 week phase where all FODMAP foods  are eliminated to alleviate and/or improve the individual’s symptoms. It’s important your dietitian discusses the foods needing to be removed from your diet and the inclusion of nutrient-dense foods for a balanced diet. 
Quick Tip: In the Foodini app, select the FODMAP option, eliminate foods based on your dietary preferences, and choose from the list of restaurants tailored for you.

Step 2: FODMAP Food Challenges

During this stage, the primary goal is to identify specific trigger foods/food groups. Individuals are now able to reintroduce each FODMAP group into their diet one at a time. This determines which FODMAPs are causing havoc and the level of intolerance. Once re-introduced, if a particular FODMAP is well tolerated, this group can remain in the diet and move on to the next group, while those not well tolerated should be excluded. 
Quick Tip: The Foodini app gives you complete control over your dietary preferences. Explore our partner venues at your own flexibility while experimenting with each FODMAP group. 

Step 3: Personalisation

Once intolerances and/or food triggers are identified, individuals are now able to establish a long-term diet tailored to their needs. Your dietitian will assist you through this process of personalisation that ensures a balanced diet, nourished well-being, and living symptom-free! 
Quick Tip: Now that you have identified the good and the bad, remember to update your dietary profile and dine out stress-free! 

Foodini - Low FODMAP diet dish
Your Low FODMAP Diet List

Vegetables: eggplant, green beans, cucumber, lettuce, potato, tomato, zucchini, capsicum
Fruit: grapes, strawberries, kiwi, mandarin, orange, pineapple
Dairy: almond milk, hard cheeses, lactose-free milk, soy milk (made from soy protein)
Protein: chicken, eggs, seafood, beef, firm tofu
Whole grains: oats, quinoa flakes, rice cakes, cornflakes
Nuts and seeds: macadamias, peanuts, pumpkin seeds, walnuts
Beverages: coffee, green tea, black tea, peppermint tea, water

Check out some of Foodini’s best FODMAP partners below

Browse through our partner venues, to see which delicious menu items match your dietary profile.