Touch Down! Your Low-FODMAP Super Bowl Guide

It’s almost Super Bowl Sunday! The amount of high-FODMAP foods may overwhelm you no matter where you go tomorrow. Just remember it’s ONE DAY of your life and you do have the will power to EAT RIGHT. Eat slowly and be mindful of how much you eat. Overloading the gut with a lot of food can trigger IBS and who wants that for Monday when you go back to the grind? To be on the safe side, you can bring your own low-FODMAP snacks and gluten-free buns or enjoy these foods at the party (make sure they are not made with high-FODMAPs):

• Grilled plain chicken wings (Costco sells bags of frozen plain chicken wings)
• Tacos (without beans, salsa, guacamole. *Know that hot sauce can irritate the gut)
• Corn tortilla chips
• Gluten-free crackers
• Popcorn with butter or salt (1 cup)
• Eggplant dip (2 tablespoons)
• Low-FODMAP veggies or fruits
• Mustard
• Ketchup (U.S., 1 sachet, AUS, 2 sachets)
• Burger on a gluten-free bun with lettuce, tomato, cheddar cheese, mayo
• Cheese – brie, camembert, cheddar, colby, feta, havarti, mozzarella, pecorino
• Gluten-free french fries, potato wedges or potato skins with cheese (just know these can be a little heavy with oil). French fries do not need to be gluten-free (unless you have a gluten sensitivity) if they are made without other foods fried in batter made from wheat. Gluten-free frozen brands are great to bring along to a party.
• Beer – 1 can or 375ml
• Dig into meatballs or sausage as long as you know they’ve not been made with high-FODMAPs
• Gluten-free cheese pizza with a sauce that doesn’t include garlic or onions
• Spinach dip made with lactose-free sour cream and lactose-free cream cheese (no onions or garlic)

Reference my grocery list for all foods and servings: https://fodmaplife.com/fodmap-grocery-list/

And remember – slip-ups happen so don’t beat yourself up if you eat a small amount of high-FODMAPs.  If you have too many high-FODMAPs you’ll need to start the diet over again.