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Flavor, Fun, & Meal Planning





#1: Make it flavorful! Flavored oils are the best way to infuse the taste of garlic, onions, and other allium vegetables into dishes without all the FODMAPs. You can purchase flavored oil or make your own. It’s simple: add 2 cups of high-quality olive oil and a head of peeled garlic cloves [or 1 cup of other coarsely chopped alliums] to a small saucepan. Heat until garlic starts to sizzle then remove from heat and let stand to cool. Remove all garlic cloves with slotted spoon and store oil in Mason jar. Try Epicured Hummus featuring garlic infused oil.

#2: Make it fun! Following a low FODMAP diet can be frustrating as there are so many foods that need to be eliminated or limited. While the list of foods you need to remove from your diet is long, the list of foods you can include in your diet is longer. Focusing on your “go” foods and those that can be tolerated makes meal planning simple and fun. Low FODMAP kitchen staples: red peppers, carrots, butter lettuce, arugula, strawberries, oranges, grapes, walnuts, sunflower seeds, pepitas, quinoa, tomatoes, potatoes, green beans, salmon, chicken, turkey. Try this delicious and simple recipe for Sheet Pan Chicken Stir Fry. This dish is loaded with low FODMAP goodness the whole family can enjoy.


#3: Make a plan! Meal plan that is. It’s harder to fly by the seat of your pants when following a low FODMAP diet and eating out is not as simple as picking up the phone for take-out. Planning helps ensure success - cook sometimes and order Epicured sometimes to create a sustainable weekly solution. Check out the Epicured low FODMAP meal plan for plenty of simple recipes with Epicured meal delivery options built right in.


Click below to view Epicured's entire menu of delicious, Low FODMAP & Gluten-Free prepared meals.

View The Menu

See What Jeanne Has To Say About The Epicured Meal Plan


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About Author

Jeanne Petrucci MS, RDN
Jeanne Petrucci MS, RDN

Jeanne Petrucci, MS, RDN is a registered dietitian and culinary nutritionist dedicated to changing the conversation around food and nutrition so you can meet your health goals with less stress in the kitchen. Jeanne’s private practice, Living Plate, is located in New Jersey and she can often be found in the on-site teaching kitchen developing new recipes for her prescriptive meal plans. Jeanne holds a master’s degree in nutrition education from Teachers College Columbia University and has more than 20 years of experience supporting clients in the kitchen as a private cooking instructor. For more information on Jeanne and access to a free trial of the Epicured low FODMAP meal plan go to

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