If you’re like us, you don’t want food allergies or digestive issues to limit your meal planning or culinary adventures. I have a dairy allergy; I follow a low FODMAP diet in which I avoid kitchen staples such as wheat, onion, garlic, and cauliflower; and we also try to limit added sugar. We savor the challenge of meal planning to both accommodate my needs and to keep our family and friends satisfied. Our secret is to adapt standard recipes through trial and error.
“If at first you don’t succeed, try, try again”Thomas H. Palmer’s ‘Teacher’s Manual’
We’re willing to risk eating a meal that isn’t 100% perfect to understand which ingredients work best as substitutes for items we need to avoid. Over time, we’ve developed a food replacement roadmap that keeps my health and digestion in check and also produces delicious meals.
Food Replacement Roadmap
|High FODMAP Ingredient||Low FODMAP Substitute|
|Onion (yellow, |
|Parsnip and Green Onion|
|Wheat Flour||Almond, Coconut, Garbanzo, |
|Dairy Ingredient||Non-Dairy Substitute|
|Milk||Plain unsweetened Almond or |
|Butter||Miyoko’s Vegan Butter or |
|Cheese||Miyoko’s Mozz or Creamery |
spreads; Kite Hill Ricotta;
Violife Sliced Cheese
|Sour Cream||Plain unsweetened Almond |
|Sugar Ingredient||Non-Sugar Substitute|
|White/Brown Sugar, Maple Syrup |
|Unsweetened Applesauce |
*I’m able to tolerate a moderate amount of dates, apples, and broccoli. If you also follow a low-FODMAP diet. you may have different experiences. I learned which foods to avoid by following an elimination diet developed by Stanford University’s Digestive Health Center, under the guidance of my doctor.
Adapted Recipe Success Stories
I’ve learned to adapt every recipe I find to make it work for my dietary issues. Preparing meals doesn’t cause me stress or worry. I don’t have to dwell on what I can’t eat; I can focus on the ingredients I can incorporate into a recipe to make it taste delicious and keep my body happy.
What are you best replacement tricks?