Dr Jane Varney - Research Dietitian, 17 April 2015
Finding your low FODMAP diet a bit pricey? Well you’re not alone - buying specialty products addsconsiderable expense to your weekly food bill. A quick price comparison of lowest unit prices (AU$ per100g) at one of Australia’s leading supermarkets shows:
- Low lactose milk cost over twice that ofregular cow’s milk
- Gluten free bread is 7 times more expensive than regular wheat bread
- Alow FODMAP breakfast cereal (quinoa flakes) costs almost 8 times more than the cheapest highFODMAP breakfast cereal (home brand weetbix).
So how can you save a few dollars while sticking toyour low FODMAP diet? Here are 10 TIPS to get you started!
1. PLAN YOUR MEAL & COOK IN BULK
It is a far more effective use of your time to get three meals outof a cooking episode than one and much cheaper. Leftovers can be eaten for lunch the next day orfrozen in snap-lock bags. Snap-lock bags keep food fresh and save freezer space compared totupperware.
2. EAT LEFTOVERS & CARRY WATER BOTTLE
Bring leftovers to work for lunch and carry a water bottle with you. Buying lunch and drinks on therun is expensive, whereas bringing both from home can save bucket loads.
3. WRITE A LIST & SHOP AFTER A MEAL
We’ve all done it, but shopping on an empty stomach isASKING for a basket full of unnecessary, unhealthy purchases. Writing a list also gives you theopportunity to check the cupboards to see what you REALLY need.
4. MAKE SHOPPING FUN
Make a morning of it - meet a friend and grab a coffee at your local farmers market. Shopping forfruit, veggies and meat at fresh food markets can be considerably cheaper AND if you visit at the endof the day, food is often heavily discounted. Fresh food markets also avoid the temptation ofsupermarket aisles laden with tempting, but expensive and unhealthy processed foods…win win!
5. USE FROZEN VEGGIES & BERRIES
They’re generally much cheaper than fresh varieties and just asnutritious! They also reduce waste if you don’t get a chance to eat them that week.
6. SAVE MONEY ON MEAT
Lean minced meat and tinned fish such as salmon and tuna are cheap, verynutritious and versatile. Meat-based meals can be bulked up with veggies, stretching them outfurther and cooking one vegetarian meal per week can save a few dollars. Choose a low FODMAPprotein source such as quinoa, egg, tofu, canned lentils or canned chickpeas instead of meat!
7. ENJOY EGGS
They’re quick and easy to turn into a meal; naturally low FODMAP; nutritious, andvery cheap (even the cage-free, happy chicken variety!)
Choose naturally low FODMAP foods such as rice and potatoes. Unwashed potatoes are generallycheaper, while buying in bulk can save, save, save!
9. DIY
Try making your own low FODMAP muesli and/or low lactose milk.
There’s a fantastic mueslirecipe in OUR APPand low lactose milk is easy to make and half the cost of pre-prepared low lactose milks. Simply add drops containing an lactase (an enzyme that digests the lactose) to regular cow’s milk and leave the milk for 24hrs before consuming. Lactase drops areavailable over the counter at most pharmacies.
10. STOCK UP WHEN PRODUCTS ARE ON SPECIAL
Non-perishables (e.g. tinned fish, tinned tomatoes) canbe stored in the pantry for months, while many non-perishables (e.g. low FODMAP bread) can befrozen and used for toast.
…just think what you could do with the savings!!
Good luck & if you think of any other tips, please comment below or tweet #FODMAPBudgetHack to us@MonashFODMAP
