Amy Agur

According to the Monash app, cocoa powder is low FODMAP in servings of 2 heaped teaspoons (8 g) per sitting. According to Monash, gluten-free crackers are low FODMAP in servings of 5 crackers (43 g) per sitting. According to the FODMAP Friendly app these chocolate chips are low FODMAP in servings of 1 tbsp (11 g) per sitting. Low FODMAP Hot Chocolate Made with dark chocolate and lactose-free milk, this rich and creamy hot chocolate will leave your insides warm and toasty.

You can either use leftover ham like me, or grab low FODMAP ham from your local deli. It's ok if your sourdough bread is made with wheat or spelt, as enough FODMAPs will be broken down during the fermentation process to make the end product low FODMAP. According to the Monash app, sourdough bread is low FODMAP in servings of 2 slices (52 g) per sitting. According to the Monash app, dijon mustard is low FODMAP in servings of 1 tbsp (23 g) per sitting.

You can also use Fody Food Co.'s low FODMAP ketchup, which is low FODMAP in servings of 2 tbsp per sitting. Add a fresh pop of flavour to your favourite salads with this easy low FODMAP Catalina dressing. Try these low FODMAP salad dressing ideas to take any salad to the next level!Low FODMAP Mandarin and Goat Cheese Made with fresh, healthy ingredients and a fun pop of colour, this simple salad will be the talk of your lunch table!Low FODMAP Kale and Strawberry Salad Looking for a healthy low FODMAP lunch idea?

While there lots of ways to manage your low FODMAP diet while eating out, nothing will be lost if you end up picking the onions off of your burger. You can also call or email ahead of time to ask about low FODMAP options or to see if a meal can be modified for you if the restaurant has advance notice. So remember to ask your server questions about the products they use and make sure to check your Monash app for low FODMAP serving sizes. Here's what you need to know to create your customized long-term low FODMAP diet!