I have been completely lagging in showing off my work eats.  Packing up my food for the hospital is an art form, but it’s one I’ve perfected.  Blogging about them, however, takes more time and I’m always exhausted when I get home from 12+ hours on my feet.  And of course, there was the unexpected drive down to Newport Beach this weekend…so I’m definitely behind.  Not to throw excuses at you, I’m just saying, I have weeks of hospital food stored up.  How excited are you!?  Ha!

Here what’s to follow: on-the-go meals that are (no) FODMAPS or (low) FODMAPS as indicated.


Breakfast: Oatmeal with pumpkin, chia seeds, mashed banana, NuNaturals stevia.


Lunch: Leftover protein pesto with baby carrots and Glutino GF pretzel twists for dipping.


I’ve had Glutino pretzels before and because of what happened on that fateful day, so long ago, I haven’t bought them since.  It’s pretty easy to guess what happened…family sized bag…cross country flight…salt addiction.  You know, the usual Elise routine.

Glutino makes the absolute best GF products.  I love ‘em like crazy, and you’d never know they were without wheat.  I may not be an expert in gluten free living (yet), but I’ve tasted my fair share of snack foods and these are actually better than regular pretzels.  They are so so so good.


What’s especially nice is that they are also vegan.  So many GF products compensate for the absence of gluten with eggs or dairy, but tons of Glutino’s goods are vegan in addition to gluten free.  I love how dedicated the company is to making quality products (that taste exceptional) for people with food allergies.  They are so on top of it.

Thank goodness this was a snack sized bag because there was no stopping me.  Mmmm…


Snacks: Chocolate Chip Cherry Torte (new!) Larabar, Ghirardelli Sea Salt Soiree and TJ’s candied ginger, and fresh grapes & strawberries.



I don’t really know where grapes stand in terms of FODMAPS (strawberries are fine), but as long as I don’t eat six pounds in one serving I think I’m ok.  Best to bring them to work portioned out, otherwise shoveling down half a vineyard’s crop is entirely likely to happen.


I had the last few squares for dessert later that night.

Next up?


Breakfast: Oatmeal with pumpkin, banana, cinnamon and NuNaturals stevia.


Lunch: potato salad with Yukon gold potatoes, cashew faux-mage, vegan mayo, carrots, zucchini, red & golden beets, and salt & pepper.


Normally I may have thought of adding onion or garlic, but those are FODMAPS no-nos.  In fact, they are commonly considered one of the hardest things for IBS people to tolerate (makes sense that I have a bit of an aversion to them).  A few sources say that powdered forms of the two are ok, but since I’m not a huge fan anyway, nixing them didn’t exactly break my heart.


Snack: banana slices, strawberries, & grapes, carrots, corn nuts, and Candle Cafe’s oatmeal raisin cookie.


I’d be lying if I said I didn’t break into this guy on the way to the hospital.  It was 6 am and I wanted a cookie – what can you do?


It was not a sweet cookie, that’s for sure.  Definitely tasted “healthy,” which makes sense since it’s low in sweeteners (maple sugar is the only thing it had, if I recall correctly).  Still yummy for sure.  As if you had any doubts.

And then…


Breakfast: Bakery on Main Nutty Cranberry Maple Granola with banana and vanilla soy yogurt.

*There are trace amounts of honey in the granola, but not enough to cause any GI reactions.  I’d also like to note that I, personally, have experienced no problems with soy either, so tofu and soy yogurt are foods with FODMAPS that I have reintroduced without issues.


Lunch: spinach, carrots, quinoa, seitan, and avocado.


A lotta lotta avocado.

I guess I don’t have any pics of the snacks I brought with me?  If I had to surmise (who says surmise?), Larabars, corn nuts, and carrots were probably involved.

Starting again.


Breakfast: oatmeal with blueberries and quinoa granola.


This is still the most popular post on HHH.  I don’t think I can ever outdo this recipe.  It’s just that good.


Lunch: rice with pine nuts, tomatoes, zucchini, carrots, corn, live oil, red wine vinegar, parsley, salt & pepper


A rice Provencal of sorts if you will.  The pine nuts and olive oil truly make this meal, otherwise it’s just a sh!t ton of veggies and rice.  Not that there’s anything wrong with that…


Snacks: dried fruit and nuts mix, carrots, candied ginger, Ghirardelli’s chocolate.


Never in a million years did I think I’d finish all these nuts.  But I did.  Friggin’ salt.  It gets me every time.  I’m a sucker for the sodium I tell ya.

See?  The elimination phase of FODMAPS isn’t that hard.  It just means getting crafty with the carbs that I can enjoy – like rice, quinoa, potatoes, millet, and oats.

Next week I am beginning my first challenge phase.  I haven’t decided which to begin with, but it will probably be whichever group has apples (because I miss them the most).  I have to plan it out first, though.  I will recap the elimination phase in the coming week though.

I have to say, I’m a bit nervous to move forward since I’ve been feeling so amazing with the current plant-based elimination phase…but I know it will be good to learn how I react to higher amounts of foods with FODMAPS.


Did I mention I’ve been researching this like crazy too?  Scientific journals are blowing up with this stuff right now.  It feels pretty great to be at the forefront of something that could make a huge difference in the lives of so many people who live in pain.

Which group of FODMAPS would you reintroduce first?

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Comments (26)

  1. Lenna

    I would definitely reintroduce apples as soon as possible! I would miss them so much! 🙂 Nice eats, by the way. I wish I was that creative with my work meals 😀

  2. Alissa @ Not Just Apples

    I’d so miss the galactans – cabbage and peas are so delicious! I;m so intrigued to find out more about FODMAPS so thanks for leading the way…

  3. Suzanne

    I tried to comment yesterday and it wouldnt go thru so lets try this again. I hope your G-ma is doing well. I am still blown away at your meal planning/packing. You rock.

  4. Carey

    Seems like soy would be pretty huge for you to reintroduce since you’re a vegan and it’s an important protein source for you.
    Where do you find most of your research? There doesn’t seem to be anything new on the internet.

  5. Carey

    Do you know if coconut and it’s products are okay for fodmap, can’t find anything on coconut.

  6. Kaitlyn@TheTieDyeFiles

    LOVE the new Larabars. They’re amazing! I also really want to try the sea salt chocolate, salt and chocolate is one of my favorite combos!

  7. Ailsa

    I’ve been following your blog for quite a while and am impressed with your commitment to eating healthy. I hope you don’t mind me asking question…. how do you know what and when to eat? I’m about to starting shifts. How do you figure out eating patterns with rotating between days and nights? I’m about to start working in healthcare in a prison so everything has to be taken in plastic boxes etc.

    As for what I would reintroduce first…. I don’t know… fruit…. I prefer apples but seem to currently live off melons!

    I hope your gran is ok!

  8. Abby @ Abz 'n' Oats

    Your work meals always look so amazing! 🙂 I would definitely reintroduce apples first!

  9. Melissa S

    I would reintroduce the bean group first (sorry I can’t remember the technical name!), I cannot live without hummus!!!

  10. Courtney

    OMG–totally apples! You have to introduce whatever group apples are in first for sure…it is fall, after all!

    I just saw your previous few posts, and my heart was in my mouth as I read about your Grandmother. I hope she is doing okay! I am super close to my grandparents and can only imagine what you must have been going through. I am so glad you are close enough to drive over to help!


  11. Lou

    I’d have to go the fructose group – honey, dried fruit, mmmm sweetie sweetie. I am a sucker for SALT like you too though, seriously, I have a problem. Don’t even get me started on those sweet AND salty combinations, (like salty nuts with dried fruit and chocolate chips mixed through) blows my mind.

  12. Jin

    I would face-plant into a barrel of apples or a bath tub full of hummus.


    I’m so glad that it’s been working so well for you! Don’t be afraid of adding foods in- remember that the important thing is that you know what works now! I’m so happy for you:)

  13. Meagan

    So I said before that I eat a million servings of fruit a day so because of this FODMAP thing I decided I should do what it says and cut down my fruit intake. So I’ve decreased my fruit massively and increased my veggies and whole grains and I’ve been doing a lot better! I’m actually eating a ton of FODMAP unfriendly food like brussel sprouts, cabbage, lots of gluten, tofu, and even added back apples and peaches (only 1/2 at a time). So I guess maybe eating 20 servings of fruit a day was most of my problem haha, who would’ve guessed? And I haven’t added beans back yet either. I’m thinking maybe if I pair them with a whole grain maybe they will be ok. It seems like the whole grain absorbs the gas from the fodmap maybe?? Broccoli, dried fruit and beans may be the 3 fodmaps I never add back, we’ll see.

  14. Sophie @ LoveLiveAndLearn

    All of that food looks pretty tasty 🙂
    It’s great that you can get hold of such good gluten free stuff, my uncle had to have a gluten free diet when he was younger and apparently back then it was impossible to find edible gluten free products!

  15. sarah

    The booklet my dietitian gave me said grapes are okay, which is a bummer because they’re not in season here until summer!

    Regarding dates, I haven’t seen anything that tells me the FODMAP status of those. Since you’re having Larabars, I am assuming they are okay, but like all dried fruit in limited quantity?

    I am the opposite of you in terms of my love for garlic and onions. Those I miss a lot. Boo.

  16. Elise (Post author)

    yup. small amounts. dates are on conflicting lists. so i think they are pretty much to be eaten in small quantities only. pretty much like raisins. other dried fruit i have more problems with (apricots and prunes definitely have fodmaps)

  17. Elise (Post author)

    i bet! awareness is pretty recent, so i bet it was such a pain back then.

  18. Elise (Post author)

    hey carey. ive been eating soy in the form of tofu and soy yogurt throughout the elimination phase as i have had no problems with it and it has been cleared for the elimination phase. as for the research, i have access to medical journals through my hospital. there are some scientific articles on google scholar ( but otherwise if you have access to a library with scientific journals, check out the GI and nutrition ones. hope that helps!

  19. Elise (Post author)
  20. Elise (Post author)

    ps patsy’s website is great (and updated all the time)

  21. Elise (Post author)

    the new larabars are SO good!!

  22. Elise (Post author)

    well ailsa, its kinda a tricky thing…learning to trust your body, trust your hunger, and eat right all the while.
    in terms of switching back and forth with day/night shifts…that’s something that takes time to figure out. everyone is different, so trial and error.

  23. Elise (Post author)

    i owe you a few emails i think, but i just wanted to respond to this real quick because i have also noticed that re-introducing fruit has really caused much more bloating. im really surprised because i never thought the fructose could be the issue…ill have to see what else happens when i try other fodmap foods. you’re right though, i think smaller servings is probably all i need to feel ok and still enjoy the things i like. haha…25 apples in a day doesnt feel great on the gut – how shocking?
    i agree about dried fruit though. raisins have been ok in small amounts, but the rest are very obviously gas inducing.
    we will see about the hummus issue when i get there…

  24. Meagan

    I made a crockpot soup yesterday with fire roasted diced tomatoes and garlic (among other non-fodmap things) and my belly is not liking it at all. I don’t know if its the garlic or the tomatoes though but I love both so that’s disappointing. It’s crazy how we read about all these people on raw diets and how their raw diets cured all their ailments. I honestly thought eating all that fruit should be helping to heal me but I guess not.

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  26. Corissa

    I am really glad to have found your blog. I am new to the low-fodmaps. It’s really tough for me losing all the tasty snacks. I have Glutino lemon wafer cookies right now and I think I’ll be able to live if I can just have three of these per day. I’m really missing alfredo sauce right now too.

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