A day from my food diary

When I first started a Low FODMAP diet, I struggled a bit to develop a daily meal plan which was tasty but didn't cause any symptoms. In the hope of helping out other newly diagnosed FructMals, here's a sample of what I can eat. Please remember that each of us need to find our individual levels of tolerance. I am very sensitive, so it's been a lot of trial and error - mostly error! What works for me, may not work for you ~ but at least this could be a starting point. I'm still trying to cut white sugar out completely, not 'quite' there yet. LOL I'm not lactose intolerant, but I mostly use LF milk ... just in! To make the small serves of tea or coffee extra special, I always use one of my beautiful eggshell china cups.

BREAKFAST: Traditional rolled oats cooked with 50-50 water & lactose free milk, sweetened with 1 tablesp maple syrup. Sprinkle 2 tablesp of Freedom Foods brand GF (Fructose Free) Fruit Free Clusters on top of porridge. (Available from Coles/Bi-Lo). Cup of Earl Grey tea with 1 tsp white sugar, no milk

MID MORNING: Original Corn Thins X 3 with a scrape of Nuttelex & Vegemite (or Nutella for an Easter treat!). 1/2 banana. Black coffee with 1 tsp white sugar or some coffee granules

LUNCH: Gluten Free wrap with cos lettuce, grated carrot, shaved cucumber, 1/2 cheese slice (shredded), 3 cherry tomatoes (sliced), 1 small mushroom (finely sliced), sliced smoked chicken breast. 8 raspberries with 2 tablesp homemade yoghurt. Cup of tea with 1 tsp sugar and milk.

AFTERNOON: 1/2 banana mashed on 1/2 gluten free bread roll. Small latte, no sugar

DINNER: Tuna Mornay (recipe below) served with steamed silver beet or spinach and white rice. Small cup of Earl Grey tea with 1 tsp sugar, no milk

SUPPER: I rarely have supper, but sometimes sneak in a cup of Early Grey tea (black, no sugar).

Alternate Breakfast: 1) GF toasted cheese or tomato sandwich 2) GF toast with Nuttelex and a scrape of jam, vegemite or peanut butter. Add a 1/2 cup serve of fruit from the safe list ... I usually have a small slice of cantaloupe.

Alternate lunch: Poached egg on GF toast + small salad.

Alternate dinner: 1) small serve of meat (dry pan fried) with vegetables from the 'safe' list (1/2 cup serves). For eg, I like mashed potato, pumpkin and steamed zuchinni or carrot. 2) GF pasta tossed with pumpkin, capsicum, tomato and mushroom chunks roasted together with a little olive oil, sprinkled with dessertsp grated parmesan cheese (or layered GF lasagna with the same ingredients). Limit the mushroom, which contains polyols, until you know your tolerance level. Be careful with capsicum & tomato too.

TREATS: 1) Patties brand GF fructose friendly lamingtons ... in the freezer section of most supermarkets. 2) D'Lush GF Double Choc & Peppermint biscuits ... Coles and Bi-Lo health foods section. 3) I also quite like Patties brand GF fructose friendly Pizza Rolls.