Tips for Saving on FODMAP Diet Foods

Dietary restrictions can mean higher food bills. Our readers offer ways to save for those who follow a FODMAP eating plan.

Dear Dollar Stretcher,
For some time now, I have had to follow a strict food plan (FODMAP diet), which, unfortunately, is becoming increasingly more expensive. Briefly, no lactose, no gluten, few veggies and fruits, limited spices. Many foods I am allowed are far more expensive than “regular” foods — bread is $8+ a loaf for 12 tiny slices. Eggs are fine, but have you seen the prices? UP again!!

As you might imagine, this makes my food budget difficult. I wonder if any other readers have any suggestions.
Madeline

Cook From Scratch as Much as You Can

I have a few ideas for this reader since I have a similar issue:

• Find easy, quick recipes and make your own of anything you can. I make a one-minute microwave bread recipe that has been a lifesaver.
• Follow the sales, price match, and buy discounted food for the best prices.
• Try to build meals you enjoy using the most affordable ingredients — keeping things simple will help. Stockpile the ingredients you use most often when they go on sale. If you find a good deal on bread, for instance, buy multiple and freeze one for later.
• Join a forum for FODMAP to get ideas and support.

Anya

Try Affordable Tofu

The FODMAP diet is typically intended for short-term use to determine whether certain foods are the cause of gastric issues. Some foods can gradually be reintroduced into the diet.

I eat primarily vegetarian and vegan meals to keep costs (and cholesterol) down. Tofu is about 40 cents per 4-ounce serving and can be baked, roasted, and sautéed with any condiments or sauce you can eat. I often cut it into chunks and bake it along with potatoes and a green vegetable. You can stir-fry it as well. Always press it first. Freeze, thaw and crumble it to use like ground meat in chili and other meals, where it can be stretched even further.

Cooking from scratch generally saves money. I buy a bag of sweet potatoes, bake them all and then freeze them. Three pounds cost less than $2.50 at my local Aldi compared to $1 per pound at Walmart. I buy peeled, cut, frozen fruit because there is less waste as well as fresh fruit. Berries are particularly good frozen.

Skipping fancy foods and expensive sauces keeps me well within budget. I also skip most processed foods. A bag of peaches is cheaper than a bag of chips and healthier, too. And ultra-processed foods with additives are neither healthy nor cheap. Consider short cut rate stores that offer healthy food at lower prices. You may have to bag your own groceries, but you will save money.
Barbara, SC

Invest in Some FODMAP Cookbooks

I have the same problem, but you can still budget shop with FODMAP. Your biggest expense is bread so I would learn to make your own or substitute romaine or collard leaves to make sandwich wraps. I eat WASA Crispbread, a Swedish cracker bread because it doesn’t affect my stomach like gluten or yeast. And Amazon has several FODMAP cookbooks which are very helpful. It just requires some commitment to cooking.
T Bee

Bake Your Own Breads

We are Gluten Free (GF). When the cost went up for the not-so-great-anyway pre-made GF breads, I learned to make my own yeast bread, tortillas, pancakes, waffles, and crepes with GF flour. Look for recipes that use almond milk, juice or water.

Yes, the GF flours are pricey — like $11 for 4 lbs., but you can get three loaves of good bread from a 4 lb. bag, saving about $13. My homemade products have no preservatives, so I freeze them in two-person portions. Don’t want to make bread? Try the tortillas or crepes to make and use for wraps.

Oatmeal is another great substitute; just grind it to a flour in a blender and use it in muffins, pancakes and waffles. I found most of my recipes online.

Try to get the things you can eat on sale, then prep and freeze for use later.

Workarounds require some ingenuity and creativity: make it fun and think about the $$ you are saving!
Therese

Dress Up Acceptable Produce and Other Foods

I feel for anyone on a restricted diet. I looked at a chart and found some ideas.

Rice can be eaten freely. Brown rice is inexpensive and can be cooked in 30 min. Also, there are plain rice cakes that could be a snack. White potatoes can be eaten peeled. They are relatively cheap and could be baked without the peels and dressed up in many ways. Lemons and limes can be used for seasoning. It looks like red peppers are acceptable and they add flavor. There are salad ingredients like lettuce and kale and lemon juice can be a dressing. It appears citrus fruits and some others are acceptable. These could be warmed up for a different taste. Also oats are acceptable and cheap and could be topped with fruit.

Perhaps you could buy a bread maker secondhand and make bread with acceptable foods. It does appear challenging, but I hope this helps.
Amy in Toledo

Visit LivingOnADime.com

The website livingonadime.com has a lot of gluten-free and dairy-free recipes. The person who owns the website also has multiple dietary restrictions and may be able to help the person more than what is on the website. I am not affiliated with that website other than owning several of its cookbooks.
Annette

See What Local Stores and Resources Can Offer

I understand as I am also on a specialized diet. Fortunately, I live in a rural area and can access local markets for some items, such as eggs. I also grow produce in my garden. I did a lot of reading to broaden my understanding, and menus slowly came into focus.

Try Aldis. Consider making your own bread. A local health food store marks items down just prior to the expiration date, which I freeze.

Now, I volunteer at a food bank. We service according to income but make exceptions. Possibly schedule an appointment with management and explain your situation. Our goal is to help people. I will also add that most of these facilities welcome and need volunteers, even for a few hours per week. Otherwise, keep being frugal and this will help offset costs.

Best wishes.
L.

Save at Lidl and Aldi’s

Stores like Lidl and Aldis have reasonable prices on fruits and vegetables. This is particularly true for frozen organics like potatoes, green beans, etc.
Dee

Reviewed October 2024