FODMAP Teriyaki

Teriyaki is a popular Japanese cooking technique that involves grilling or broiling meat, fish, or vegetables and glazing them with a sweet and savory sauce. For those following a low FODMAP diet, finding flavorful and tasty recipes can be a bit challenging. However, with a little knowledge and creativity, it is possible to enjoy the deliciousness of teriyaki while still adhering to a low FODMAP lifestyle.When following a low FODMAP diet, it is important to know which foods to include in your meals. Here are some examples of low FODMAP foods that you can enjoy:1. Grains: Opt for gluten-free alternatives such as rice, quinoa, oats, and corn. These grains are naturally low in FODMAPs and can be used as a base for many dishes.2. Dairy alternatives: If you are lactose intolerant, there are plenty of dairy-free options available. Almond milk, coconut milk, and lactose-free products can be used as substitutes for regular milk, yogurt, and cheese.3. Fruits: While some fruits are high in FODMAPs, there are still many delicious options that are low in these fermentable carbohydrates. Enjoy berries, bananas, oranges, grapes, and kiwis in moderation.4. Vegetables: There are plenty of low FODMAP vegetables that you can incorporate into your meals. These include carrots, bell peppers, spinach, kale, zucchini, and cucumber. Just be mindful of portion sizes to avoid consuming excessive amounts of FODMAPs.5. Protein sources: Opt for lean meats, poultry, fish, and tofu as your main sources of protein. These options are low in FODMAPs and can be prepared in various ways to add flavor and variety to your meals.6. Nuts and seeds: Almonds, walnuts, peanuts, and chia seeds are all low FODMAP options that can be enjoyed as snacks or added to dishes for an extra crunch.7. Sweeteners: While high FODMAP sweeteners should be avoided, there are alternatives that you can use in moderation. Stevia, maple syrup, and sugar substitutes like aspartame and sucralose are low in FODMAPs and can be used to satisfy your sweet tooth.Remember, it is important to work with a registered dietitian or healthcare professional when following a low FODMAP diet. They can provide personalized guidance and ensure that you are meeting your nutritional needs while managing your FODMAP intolerance.