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If you’re having a hard time coping with the low FODMAP diet know that you’re not alone. In the beginning it can feel like being told your comfort, creativity, and joy are now off-limits. If food has always been your way to connect, celebrate, or even cope – suddenly restricting it all can be deeply overwhelming and difficult. I know, because I’ve been there too.
Recently, I came across a post on Reddit that hit home. u/Clear-Mission6769 said:
I’ve lost a piece of myself in the process.”
The truth is, I felt exactly the same way at the beginning of my journey. But I’m here to tell you’re not alone. It won’t feel like this forever, and hopefully I can give you some tips to help out.
That First Phase is Brutal – But Temporary
The number one thing you have to remember if you’re struggling coping with the low FODMAP diet, is that the elimination phase is only meant to be short-term. Yes, it feels like you’re cutting out everything, but in reality we can reframe this as pressing pause to learn what your gut can and can’t handle right now. It does not mean you will never eat garlic bread, a slice of pizza or even fructose heavy fruits again.
For me, about 7 years ago, I remember very clearly the day I realised I couldn’t even have one cherry… not a single slice of watermelon… not even a sip of apple juice! … not without rushing to the bathroom for the next 24 hours and feeling sapped of all my energy because of it.
Nowadays, things are different. I can actually enjoy ALL of those foods once again, but I just try to maybe stick to moderation or smaller amounts with things I know I’m more sensitive to. Yes, even garlic (within limits!). The healing is real, but it takes time!
Why It Feels So Hard.
For a lot of people, certainly for me, food isn’t just fuel. For many of us, it’s a major creative outlet, a way to de-stress (kneeding dough is like it’s own type of therapy!), a way to tell people you love them, the glue that holds most social gatherings together, a way to express your culture, and a BIG source of comfort.
So when your food options seem to all slip away – especially all at once – it’s really not just about missing flavour. In fact, for any restrictive diet, it can really be a huge trigger for grief, isolation, and depression. For me, it felt like a full on existential crisis, I genuinely felt like “is this my life forever now?”.
The smell, taste, and texture of foods are also just so interlinked with our memories and identity. Not too long ago, my dear friend – grieving the loss of her mother – related to me a few memories she had of her mum’s favourite dishes. It had been one year, and she told me she wanted to make them to commemorate her. We cried and laughed as we talked about it, but the saddest thing was that she can’t actually eat any of these foods anymore. I know it was healing just to be able to talk and remember, but it was heartbreaking and it just highlighted to me how certain foods can be such a special part of us.
So… I can absolutely say it’s not dramatic to feel lost when you lose a food or whole food group – I think it’s really a type of grief, and it’s okay to be sad about it and feel all of the feelings.
Coping With The Low FODMAP Diet: What Helped Most
In my first week of Low FODMAP, I found myself feeling starved, and my gut was confused from the major shift in my diet. I kept going to the fridge, opening the door, shutting it, then opening it again, hoping that something new had materialised that I could magically eat. I ended up sticking to a lot of basic smoothies and rice crackers with tuna which was depressing to say the least.
Despite the rough start, I didn’t let it crush my spirit of creativity. After a bit of time passed, and I went from grief to acceptance, my attitude about it all shifted a little and I started not only coping with the low FODMAP diet, but thriving.
1. I Coped with Low FODMAP By Turning It Into a Challenge
It might sound obvious, but here’s the thing:
You can’t cook from a list of foods you can’t eat.
What I mean is – if you’re only looking at the restrictions, you’ll miss all the foods still left on the table. Literally.
Once I realised that, I started flipping the narrative. Instead of thinking “What can’t I have?”, I asked, “What CAN I create within these limits?” I treated it like a new kind of cooking game – and that small mindset shift was the spark I needed to feel excited again.
So here’s some homework for you: I want you to start writing a list of your CAN foods. Things you know you can eat plenty of, totally safely. Pop it on your fridge or somewhere that is easily accessible so you always have those foods front of mind (rather than the foods you’re skipping out on!). If that list is small, you can also write another list of your A LITTLE BIT foods, things you know you can tolerate a little bit of at a time but not a lot. But what I recommend is to forget about making a DON’T eat list – it won’t help you half as much as focusing on your CAN’s. Slowly, you’ll find that you can add more and more options to these lists, but remember, it will take a little time.
Once you know what you can tolerate you can get creative. That’s when I started creating recipes that actually worked with my restrictions, not against them, and since then it honestly has made me a better cook. That’s also why I started The Rogue Cookie – to share those recipes and help others enjoy food again, without all the stress and teething pain that comes with starting out.
2. I Coped With Low FODMAP By Paying Attention to What Makes Food Satisfying
Just because garlic and onion are off the table at first doesn’t mean your meals have to be bland – but it does mean getting more intentional with your ingredients.
For me, it was never simply about “adding flavour,” though when you’re in a pinch that can be exactly what makes or breaks your meal (In fact, here’s my list of Top 20 Flavour Booster Alternatives for Every Meal — all low FODMAP and allergy-friendly).
Recreating a familiar dish can help regain your identity, and I’ve spent a lot of time trying to perfect alternatives that look and taste as close to the original as possible. But let’s be honest – sometimes, it still falls flat. Sometimes, it’s just not the real thing, and that can feel more disappointing than anything.
What helped me was realising that if I couldn’t have the exact food I was craving, the next best thing for coping with the low FODMAP diet was to build something that hit the same notes: something crunchy and soft, salty and sweet, warm and comforting, with a pop of richness or tang. That’s what makes food satisfying – the textures, the balance, the aroma, the way it all comes together to please the senses!
So I started asking myself different questions – not just “What can I substitute?” but:
- What ingredient/s can I add to my dish to create: acidity, sweetness, saltiness, sour, bitter, umami, or the texture this dish needs?
- What cooking method will help create sauciness, crisp edges, tender insides, or a bit of lightness?
- What aromas can I infuse to create a more satisfying dish?
- Am I able to layer contrasting temperatures in my dish to make it more interesting?
- What spices or heat might improve this dish?
- How can I make my dish more visually appealing?
I would love to come back to this in another article soon and delve deeper into specific cooking methods and ingredients, so keep your eyes peeled for that.
3. When I Felt Stuck, I Coped With Low FODMAP By Turning To Global Cuisines
It’s easy to fall into a rut, cycling through the same few “safe” meals – especially on a restrictive diet. But one thing that really helps me get inspired again whenever this happens is looking outside my usual go-to’s.
Sometimes I pick a country at random and look up popular dishes to see what I could adapt. It has become a fun way to shake things up and reconnect with the joy of cooking, as well as expore the world in my own home!
Another amazing thing, is that certain cuisines like Japanese, Mexican, and Mediterranean are often naturally really easy to adapt to low FODMAP or allergy-friendly needs with only a few small tweaks.
Again, the key is learning to balance all the elements – salty, sweet, acidic, spicy, crunchy, soft – and not relying on garlic and onion to do all the heavy lifting. Once I started thinking this way, it completely opened up what was possible.
4. When It All Feels Like Too Much – Try a Ready-Made Option
Meal planning, grocery shopping, and cooking can feel like a mountain to climb – especially when you’re navigating a restrictive diet like low FODMAP. If you’re feeling burned out or just need a breather, that’s completely okay. You’re not failing – you’re human.
One thing that might help is batch cooking a few low FODMAP-friendly meals when you have the energy, and popping them in the freezer for later. Having something ready to go – even if it’s just a couple of portions – can make a big difference on those days when cooking feels like too much.
Another option that can really take the pressure off is a ready-made meal subscription service with certified low FODMAP meals. I’ve partnered with Dineamic to share a special offer with you because I know firsthand how hard it is to keep up with cooking when you’re also managing chronic health issues.
Use the code “DIN40” for a special offer: $40 Off Your First Two Dineamic Boxes! ($20 off each) Applicable for new customers only.
(Disclosure: These are affiliate links, which means if you use them I may earn a small commission at no extra cost to you. They help me keep this content freely available to all, and free from spammy ads! Know that I wouldn’t be sharing them with you unless I felt they could be really helpful!). Read More…
Dineamic is an Australian meal delivery service that offers Monash-certified meals that are designed to make life easier – and they can be a real lifeline on days when cooking just isn’t realistic. They also offer filters for other needs like dairy-free, gluten-free, or vegetarian, so you can find options that suit your body.
Why I Recommend Dineamic:
If you’re considering ready-made meals to take the pressure off, Dineamic is a really incredible option – especially for those of us navigating digestive or dietary challenges. Not only are they Monash-certified for low FODMAP meals, they also offer:
- Better Ingredients: Like grass-fed beef and free-range chicken – not something you see every day in ready meals.
- Meals Made for Every Body: Including high protein, vegetarian, low gluten, low FODMAP, and calorie-smart options.
- Trusted Reviews: 4.5★ on Google, 4.4★ on Product Review, and 4.2★ on TrustPilot.
- Planet-Friendly Packaging: Their cardboard trays help cut down on plastic waste.
- Delivered Across Australia
- NDIS & HCP Approved: If you’re using government care funding, this can be a helpful resource.
They even offer allergen-friendly filters, though I always recommend checking each product carefully to make sure it’s right for you personally.
Remember, you don’t need to rely on something like this every week or for every meal. Even having a few stashed in the fridge or freezer can lift the weight on those “can’t do it” days. It’s not about eating perfectly – it’s about taking care of yourself with the energy you do have.
5. When I Couldn’t Eat It, I Coped By Savouring The Smell Instead
Okay – this one might sound a bit strange or even a little sad, but hear me out.
There are moments, especially at social events, when everyone around you is eating something delicious and you just… can’t. And it’s hard not to feel like you’re missing out. My partner used to feel bad eating something really good in front of me, but I always encouraged him to enjoy it. I don’t want my restrictions to take away his joy either.
But over time, I realised something surprising: smell is such a huge part of flavour. So instead of just sitting there quietly mourning what I couldn’t eat, I started leaning in. I’d take a deep whiff of whatever he was about to bite into – a kind of personal ritual, like “let me enjoy it in my own way.”
I used to do this with cheese especially. After going dairy-free, I missed it so much. So I’d smell every cheese I came across like a weird little connoisseur. And the truth is… the smell alone brought back a sense of comfort.
One day, I got bold and tried a little nibble of cheese I’d once really loved. And you know what? It wasn’t even that great. I had built it up so much in my head, but the flavour actually disappointed me… The smell, though? Still amazing.
There might be a lesson in that… that sometimes it’s not the eating we miss most, but the memories, the aroma, the emotion, and the rituals tied to it. And maybe, those are things we can still hold onto, or even reinvent.
So instead of focusing only on what I’ve lost, I started asking:
What new rituals can I create to enjoy food again?
Whether it’s savouring the smell, plating something beautifully, or finding comfort in a familiar spice blend – there are still ways to connect with food that feel joyful, even when things look different.
If You’re in That Dark Place Right Now
I’m sorry and get it. It’s really tough.
It may take a bit of time, but trust me, you will cook again and actually enjoy it.
You will eat food that makes you feel good – not just physically, but emotionally too.
And you’ll find that spark of creativity and joy in the kitchen again.
For now, be kind to yourself. What you’re doing is hard – it’s a big change, and it takes time. You’re doing this for your health, your body, and your future. It’s not easy, but it’s worth it.
If you’ve already started your diet, it means the hardest step is already over. Hang in there. Soon you’ll not only be coping with the low FODMAP diet, but thriving despite it.
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