13 votes

Recipes and meal planning for uncommon dietary restrictions

Posted by ajwish
Tags: diet, recipes, ask.recommendations, meals, planning.meal, health
Some backstory, in case it provides useful context for this question.

I was diagnosed with gastroparesis more than 10 years ago. Gastroparesis doesn't have a ton of treatment options, and "lifestyle changes" are one of the big things required to at least manage symptoms. Recommendations for a gastroparesis friendly diet are to limit fiber, limit fat, limit alcohol, eat very small meals frequently instead of a few larger meals, cook the heck out of things, puree things, etc (basically, do what you can to minimize the work your stomach will have to do).

After my initial diagnosis I got fairly good at modifying standard recipes to accommodate my restrictions (though there are still some things I just avoid completely, like corn and kale). So even though it was a little extra work, I could mostly adjust standard meal prep and recipe ideas to work for me.

Recently though, I've had some new health issues occur that have resulted in a couple of other digestive issues (among them fructose intolerance and fructan intolerance) that further restrict my diet and suddenly my options are way more limited. I'm reaching out to a dietician, but honestly a lot of these things are mostly treated with (organized) trial and error, so the more information and tools I have at my disposal, the better.


I was wondering what people use for finding recipes and meal planning when they have less "standard" dietary restrictions. I find that a lot of these tools have options for vegetarians, vegans, paleo diet, keto diet, low carb; or for common allergens like peanuts and soy. But I haven't found a way to limit more specific things (especially things, like fiber, that are generally regarded as beneficial, or things, like fructose, that are everywhere). I suppose just manually searching for and then looking through a bunch of recipes is an option, but that can also be challenging given that nutritional information on recipes isn't always complete. I would appreciate any ideas or suggestions that people have for this sort of thing because I like to eat but right now food is making me very sad.


(also sorry if ~health was a better place to put this, I wasn't sure exactly where it should go)

11 comments

  1. [2]
    patience_limited
    (edited )
    Link
    You should definitely speak with a professional dietician first since you've got two concurrent conditions, either of which can cause malnutrition if incorrectly managed. IANAD, but I've had to...

    You should definitely speak with a professional dietician first since you've got two concurrent conditions, either of which can cause malnutrition if incorrectly managed.

    IANAD, but I've had to start managing FODMAP intake thanks to side effects from treatments for arthritis and Sjogren's. I don't know if lactase and other digestive enzyme supplementation might be of any benefit (basically, pre-digesting some of the FODMAPs before they reach your gut bacteria), but that's also something to discuss with your doctor and dietician.

    Monash University's app is probably the best researched and easiest to use resource for managing FODMAP intake. I'd start with that information and figure out where you can make substitutions in standard recipes.

    If you can still tolerate spices, there are a wide range of Indian and Thai curries, or African stews that are nutritious, calorie-dense, long-cooked, and rely mainly on potatoes, peanut butter, coconut milk, or other low FODMAP and lower fiber ingredients. Rice and quinoa are generally tolerable grains. This page has an extensive list of lower FODMAP substitutes for onions and garlic. I've made this African Peanut Stew with leeks instead of onion and garlic, and it's still good over rice.

    Super easy Instant Pot Potato Curry, no onion or garlic.

    4 votes
    1. ajwish
      Link Parent
      Thank you so much for the resources, this is great! I've never heard of digestive enzymes beyond lactase (so far I just buy lactose free stuff, which has worked out). This is good to know, I'll...

      Thank you so much for the resources, this is great!

      I've never heard of digestive enzymes beyond lactase (so far I just buy lactose free stuff, which has worked out). This is good to know, I'll definitely ask what my options are.

      I think I've heard the Monash University app but in the context of IBS management, I didn't realize it was for FODMAPs in general. Having a consolidated resource for this stuff is very helpful, especially as I'm getting a feel for different foods.

      I'm very grateful for the onion and garlic substitutes especially. I'm Indian American and do cook Indian food and it has been a real struggle to replace onions because they are in everything and seem to be especially triggering for me. Thanks for the recipe recommendations as well, I'll give those a shot!

      2 votes
  2. [2]
    first-must-burn
    Link
    I have heard of people using chat gpt for this. Obviously the output has to be verified, but it seems like it can give you a reasonable starting place, or maybe just ideas for the kinds of recipes...

    I have heard of people using chat gpt for this. Obviously the output has to be verified, but it seems like it can give you a reasonable starting place, or maybe just ideas for the kinds of recipes to search for from conventional sources. I got the following from chatgpt-4o.

    Give me five recipes that have ingredients that are low in fiber and avoid fructose

    ChatGPT 4o

    Give me five recipes that have ingredients that are low in fiber and avoid fructose

    ChatGPT

    Sure, here are five recipes that are low in fiber and avoid fructose:

    1. Grilled Chicken Breast

    Ingredients:

    4 boneless, skinless chicken breasts

    2 tablespoons olive oil

    1 teaspoon salt

    1/2 teaspoon black pepper

    1 teaspoon garlic powder

    1 teaspoon dried oregano

    Instructions:

    Preheat the grill to medium-high heat.

    Brush the chicken breasts with olive oil and season with salt, pepper, garlic powder, and oregano.

    Grill the chicken for 6-7 minutes on each side, or until fully cooked.

    Serve with a side of steamed white rice or mashed potatoes.

    1. Baked Cod

    Ingredients:

    4 cod fillets

    2 tablespoons olive oil

    1 teaspoon salt

    1/2 teaspoon black pepper

    1 teaspoon dried dill

    Instructions:

    Preheat the oven to 400°F (200°C).

    Place the cod fillets on a baking sheet lined with parchment paper.

    Brush with olive oil and sprinkle with salt, pepper, and dill.

    Bake for 12-15 minutes, or until the fish flakes easily with a fork.

    Serve with a side of steamed carrots or zucchini.

    1. Scrambled Eggs

    Ingredients:

    4 eggs

    2 tablespoons butter

    1/4 cup lactose-free milk (optional)

    Salt and pepper to taste

    Instructions:

    In a bowl, whisk the eggs with the milk (if using), salt, and pepper.

    Melt the butter in a non-stick skillet over medium heat.

    Pour in the egg mixture and cook, stirring frequently, until the eggs are fully cooked.

    Serve with a side of white toast (without high-fructose jams or spreads).

    1. Roasted Turkey Breast

    Ingredients:

    1 turkey breast

    2 tablespoons olive oil

    1 teaspoon salt

    1/2 teaspoon black pepper

    1 teaspoon paprika

    1 teaspoon dried thyme

    Instructions:

    Preheat the oven to 350°F (175°C).

    Rub the turkey breast with olive oil and season with salt, pepper, paprika, and thyme.

    Place in a roasting pan and roast for 1-1.5 hours, or until the internal temperature reaches 165°F (74°C).

    Let rest for 10 minutes before slicing. Serve with a side of mashed potatoes or steamed green beans.

    1. Pan-Seared Tilapia

    Ingredients:

    4 tilapia fillets

    2 tablespoons olive oil

    1 teaspoon salt

    1/2 teaspoon black pepper

    1 teaspoon garlic powder

    Juice of 1 lemon

    Instructions:

    Heat the olive oil in a large skillet over medium-high heat.

    Season the tilapia fillets with salt, pepper, and garlic powder.

    Add the tilapia to the skillet and cook for 3-4 minutes on each side, or until golden and fully cooked.

    Squeeze lemon juice over the top before serving. Serve with a side of steamed white rice or boiled potatoes.

    ChatGPT can make mistakes. Check important info.

    ChatGPT

    Okay, that's great, but can you add recipes that include some vegetables?

    Certainly! Here are five recipes that include vegetables while being low in fiber and avoiding fructose:

    1. Chicken and Zucchini Stir-Fry

    Ingredients:

    • 2 boneless, skinless chicken breasts, sliced thinly
    • 2 tablespoons olive oil
    • 2 medium zucchinis, sliced
    • 1 red bell pepper, sliced (if tolerated)
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1 teaspoon garlic powder
    • 2 tablespoons low-sodium soy sauce

    Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat.
    2. Add the chicken and cook until browned and cooked through, about 5-6 minutes.
    3. Add the zucchini and bell pepper, and cook until tender, about 4-5 minutes.
    4. Season with salt, pepper, garlic powder, and soy sauce.
    5. Serve immediately.

    2. Baked Salmon with Steamed Green Beans

    Ingredients:

    • 4 salmon fillets
    • 2 tablespoons olive oil
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1 teaspoon dried dill
    • 1 pound green beans, trimmed

    Instructions:

    1. Preheat the oven to 400°F (200°C).
    2. Place the salmon fillets on a baking sheet lined with parchment paper.
    3. Brush with olive oil and sprinkle with salt, pepper, and dill.
    4. Bake for 12-15 minutes, or until the fish flakes easily with a fork.
    5. Meanwhile, steam the green beans until tender, about 5-7 minutes.
    6. Serve the salmon with the green beans on the side.

    3. Turkey and Carrot Skillet

    Ingredients:

    • 1 pound ground turkey
    • 2 tablespoons olive oil
    • 2 medium carrots, thinly sliced
    • 1 small zucchini, diced
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1 teaspoon dried thyme

    Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat.
    2. Add the ground turkey and cook until browned, about 5-6 minutes.
    3. Add the carrots and zucchini, and cook until tender, about 5-7 minutes.
    4. Season with salt, pepper, and thyme.
    5. Serve immediately.

    4. Cod with Steamed Carrots and Spinach

    Ingredients:

    • 4 cod fillets
    • 2 tablespoons olive oil
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1 teaspoon dried dill
    • 1 pound carrots, peeled and sliced
    • 4 cups fresh spinach

    Instructions:

    1. Preheat the oven to 400°F (200°C).
    2. Place the cod fillets on a baking sheet lined with parchment paper.
    3. Brush with olive oil and sprinkle with salt, pepper, and dill.
    4. Bake for 12-15 minutes, or until the fish flakes easily with a fork.
    5. Meanwhile, steam the carrots until tender, about 8-10 minutes.
    6. Wilt the spinach in a separate pan with a little olive oil and salt.
    7. Serve the cod with the steamed carrots and spinach.

    5. Grilled Chicken with Roasted Red Bell Pepper and Zucchini

    Ingredients:

    • 4 boneless, skinless chicken breasts
    • 2 tablespoons olive oil
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1 teaspoon garlic powder
    • 2 red bell peppers, sliced
    • 2 medium zucchinis, sliced

    Instructions:

    1. Preheat the grill to medium-high heat.
    2. Brush the chicken breasts with olive oil and season with salt, pepper, and garlic powder.
    3. Grill the chicken for 6-7 minutes on each side, or until fully cooked.
    4. Meanwhile, roast the bell peppers and zucchini on a baking sheet in the oven at 400°F (200°C) for about 15 minutes, or until tender.
    5. Serve the grilled chicken with the roasted vegetables.

    These recipes incorporate vegetables that are generally lower in fiber and avoid fructose, providing balanced meals that are flavorful and nutritious.

    That's great, but can you give me some dishes with more exotic flavors?

    Certainly! Here are five recipes with more exotic flavors that are low in fiber and avoid fructose:

    1. Thai-Style Chicken with Coconut Milk and Lemongrass

    Ingredients:

    • 2 boneless, skinless chicken breasts, thinly sliced
    • 1 tablespoon olive oil
    • 1 stalk lemongrass, finely chopped
    • 1 cup coconut milk
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1 tablespoon fish sauce (optional)
    • 1 small zucchini, sliced

    Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat.
    2. Add the chicken and lemongrass, and cook until the chicken is browned, about 5 minutes.
    3. Add the coconut milk, salt, pepper, and fish sauce (if using), and bring to a simmer.
    4. Add the zucchini and cook until tender, about 5 minutes.
    5. Serve hot with steamed white rice.

    2. Indian-Spiced Salmon with Spinach

    Ingredients:

    • 4 salmon fillets
    • 2 tablespoons olive oil
    • 1 teaspoon ground turmeric
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 4 cups fresh spinach

    Instructions:

    1. Preheat the oven to 400°F (200°C).
    2. Mix the olive oil, turmeric, cumin, coriander, salt, and pepper in a small bowl.
    3. Rub the spice mixture onto the salmon fillets.
    4. Place the salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes, or until the fish flakes easily with a fork.
    5. Meanwhile, wilt the spinach in a pan with a little olive oil and salt.
    6. Serve the salmon with the wilted spinach.

    3. Moroccan Chicken with Carrots and Olives

    Ingredients:

    • 2 boneless, skinless chicken breasts, diced
    • 2 tablespoons olive oil
    • 1 teaspoon ground cumin
    • 1 teaspoon ground cinnamon
    • 1 teaspoon ground ginger
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 2 medium carrots, thinly sliced
    • 1/4 cup green olives, pitted and sliced

    Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat.
    2. Add the chicken and cook until browned, about 5 minutes.
    3. Add the cumin, cinnamon, ginger, salt, and pepper, and stir to coat the chicken.
    4. Add the carrots and cook until tender, about 5-7 minutes.
    5. Stir in the olives and cook for another 2 minutes.
    6. Serve hot with steamed white rice or couscous (if tolerated).

    4. Japanese Miso Soup with Tofu and Spinach

    Ingredients:

    • 4 cups dashi (Japanese soup stock)
    • 3 tablespoons white miso paste
    • 1/2 block firm tofu, diced
    • 2 cups fresh spinach
    • 2 green onions, sliced (if tolerated)

    Instructions:

    1. Bring the dashi to a simmer in a medium saucepan.
    2. Add the miso paste and stir until dissolved.
    3. Add the tofu and cook for 2-3 minutes.
    4. Add the spinach and cook until wilted, about 1-2 minutes.
    5. Garnish with green onions (if using) and serve hot.

    5. Lebanese Lemon Chicken with Zucchini

    Ingredients:

    • 2 boneless, skinless chicken breasts, thinly sliced
    • 2 tablespoons olive oil
    • Juice of 1 lemon
    • 1 teaspoon ground sumac (optional)
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 2 medium zucchinis, sliced

    Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat.
    2. Add the chicken and cook until browned, about 5 minutes.
    3. Add the lemon juice, sumac (if using), salt, and pepper.
    4. Add the zucchini and cook until tender, about 5 minutes.
    5. Serve hot with a side of white rice or quinoa (if tolerated).

    These recipes offer a variety of exotic flavors while being mindful of low fiber and fructose-free ingredients. Enjoy exploring these unique and delicious dishes!

    2 votes
    1. ajwish
      Link Parent
      This had not occurred to me at all, for some reason. I think it could definitely be helpful to get some ideas for the kinds of recipes that might work. Thank you!

      This had not occurred to me at all, for some reason. I think it could definitely be helpful to get some ideas for the kinds of recipes that might work. Thank you!

      1 vote
  3. [4]
    brogeroni
    Link
    A few questions: Do you have a website/data source you use to know how much fibre/fructose is in an ingredient? does the amount of fibre change if you cook it? (I have no idea how the chemistry...

    A few questions:

    Do you have a website/data source you use to know how much fibre/fructose is in an ingredient?

    • does the amount of fibre change if you cook it? (I have no idea how the chemistry works)
    • same with the sugar, is it only fructose you can't have or does it extended to other sugars as well?

    Do you have some standard substitutions you make? E.g. Replace peppers with pepper juice (I can't think of anything lol)

    What are some ways you currently use to adapt a recipe for your restrictions? I had a friend who due to a surgery couldn't eat solid food, so when he wanted a hamburger he just threw it in a blender. Are you willing to do something like that, or do you try to keep the same texture?

    1 vote
    1. [3]
      ajwish
      Link Parent
      Good questions! For fiber, I mostly just have a pretty good sense of the low -> high scale for fiber content (I have like a mental points system for how much fiber I consume in a day, which I know...

      Good questions! For fiber, I mostly just have a pretty good sense of the low -> high scale for fiber content (I have like a mental points system for how much fiber I consume in a day, which I know is not a super exact method but up until this point has served me well). Also, for any packaged food, there is usually an indicator of fiber content and google is pretty good for other things. I think technically fiber doesn't decrease when you cook it, but it generally does make it easier for me to process (I would never eat raw spinach, but cooked - and especially chopped fine/pureed - I can eat some).

      For sugars, it's just fructose and fructans. There are tools like this that help with FODMAPs, but not all FODMAPs are problems for me and there usually isn't clarification on which ones are the issue in any given food. I think more complex sugars can break down into less complex sugars but fructose is pretty simple as is (so... possibly cooking makes things worse? unclear).

      Historically, a lot of my substitutions have been to adjust things by swapping out for a safer vegetables, cooking things to death, and having really small pieces (so for peppers, I would probably still use peppers but in a smaller quantity and chopped small and cooked all the way through). This doesn't work for everything, but has left enough "normal" food available to me to manage. But some peppers have FODMAPS (is it fructose? fructan? I have no idea) and others don't, so then substitution becomes more complicated.

      I'm maybe asking for something that doesn't exist, but I would really, really, really like to avoid the "stick it in a blender" approach because I cannot handle it. I don't mind softer/smoother textures (I eat a lot more mashed starchy vegetables, for example, and soup) but it would be great if that wasn't all that was happening (and if I have to avoid some foods because they can't be altered without sticking them in a blender, I would probably just be sad and avoid it rather than resorting to blending it. Personal preference.)

      1 vote
      1. [2]
        Oslypsis
        Link Parent
        When I had my wisdom teeth removed, my mom used a cheese grater on her gravy burgers for me. Normally, it's just the patty in some gravy and caramelized onions. Once cheese grated, it was like it...

        When I had my wisdom teeth removed, my mom used a cheese grater on her gravy burgers for me. Normally, it's just the patty in some gravy and caramelized onions. Once cheese grated, it was like it was semi chewed but didn't overly mix everything. Maybe that could work?

        1 vote
        1. ajwish
          Link Parent
          Interesting, that's actually something I haven't thought very much about. I'll definitely look into that! It's hard to get things into real small pieces with a knife (or maybe my knife skills are...

          Interesting, that's actually something I haven't thought very much about. I'll definitely look into that! It's hard to get things into real small pieces with a knife (or maybe my knife skills are bad, who knows) so this seems like a similar strategy but better than I can do myself. Thanks!

          2 votes
  4. [3]
    Akir
    Link
    The best place to look is in support communities for the people who have similar dietary restrictions. At the very least you'll find they have some popular recipes floating around, and you might...

    The best place to look is in support communities for the people who have similar dietary restrictions. At the very least you'll find they have some popular recipes floating around, and you might even find a repository for such things.

    But really, the best thing to do in my opinion is to make your own recipes. Find recipes for things you like to eat but can't, make them compliant with your restrictions, and if you end up liking it, formalize it into a recipe card and put it in your personal file.

    1 vote
    1. [2]
      ajwish
      Link Parent
      I agree that support communities can be really helpful for this, but unfortunately once you have multiple different things going on, it can be hard to find that kind of community. I found some of...

      I agree that support communities can be really helpful for this, but unfortunately once you have multiple different things going on, it can be hard to find that kind of community. I found some of those really helpful when I was first diagnosed with gastroparesis though, so it's definitely a good thought.

      A personal recipe box is definitely my end goal! A lot of recipes really can't be made compliant with my restrictions though, so even finding a way to sort through recipes for things that could actually reasonably be modified would be very helpful.

      3 votes
      1. Akir
        Link Parent
        I can understand that. I'm on a whole foods plant based diet and it's kind of hard because not only do you need to find vegan recipes, you have to find them without any added salt, oil, or sugar...

        I can understand that. I'm on a whole foods plant based diet and it's kind of hard because not only do you need to find vegan recipes, you have to find them without any added salt, oil, or sugar if you want to be fully compliant. It's hard when opting-in, so when you don't have a choice I can imagine how much harder things can be because you can't "cheat".

        1 vote