A dietitian's day on a low FODMAP plate

Breakfast: Gluten-free toast with a thick layer of peanut butter is my go-to breakfast before I get productive with my day. Just like many other people, I feel like my breakfast is not complete without a cup of single shot espresso coffee, in which I like to add a dash of Iactose-free milk. I also like to pair my toast with a firm banana for some energy and dietary fibre for the day.

If I am feeling fancy on the weekend, I would have my gluten-free toast with scrambled or poached eggs, along with some shredded cheese, smoked salmon and seasoned lightly with black pepper. Served with a cup of coffee of course!

Morning tea: A handful of nuts, a mandarin or kiwi fruit, or cucumber sticks with an optional eggplant dip

Lunch: I usually prefer something light for lunch. I find rice paper rolls to be refreshing, easy to put together and I can also get very creative with the combination of various low FODMAP ingredients.

Low FODMAP rice paper roll:

• Rice paper
• Plain cooked prawns, lean beef or firm tofu
• Rice vermicelli
• Shredded lettuce, carrots, bean sprouts or cucumber
• A small amount of sweet chilli or hoisin sauce as dipping

Sometimes when time is scarce, I would put together a quick but tasty low FODMAP sandwich with:

• Sourdough spelt bread
• A small handful of baby spinach
• A hard boiled egg, sliced
• A small teaspoon of light mayonnaise
• A slice of cheddar cheese

Afternoon tea: A glass of soy protein milk while chipping away on work emails, or enjoy lactose-free yoghurt with a tablespoon of chia seeds and a handful of blueberries for some dietary fibre and antioxidants. The subtle crunchy texture also makes the yoghurt more enjoyable!

On weekends when I have more leisure time, I like to make a low FODMAP smoothie to sweeten up my day.

Dinner: As someone who spent his childhood in Hong Kong, I like to use ingredients that are often found in Asian cuisines. Here are some flavourful dishes that are easy to make.

• Steamed fish fillet, topped with spring onion green tops and soy sauce
• Miso soup with firm tofu and spinach (great for a winter day!)
• Chicken and green capsicum stir-fry, seasoned with soy sauce and mirin

Another convenient but mouth-watering dish to put together is rice vermicelli with salad mix and shredded carrots, topped with shredded chicken or thinly sliced beef. To add some umami flavours, I combine soy sauce, fish sauce and a bit of sugar.

I like to complement these dishes with a side of steamed rice or rice vermicelli, and another plate of blanched or stir-fried vegetables, such as Chinese broccoli, bok choy or carrots. I do use frozen carrots occasionally if I have limited time to purchase and prepare fresh vegetables. Frozen vegetables are a convenient and affordable option to optimise vegetable intake on any given busy day.

Supper: I usually like to unwind at the end of the day with a cup of green tea while watching my favourite show or putting on some ambient music. I also like to do some light stretches before bed and keep a journal to debrief about the day to help with relaxation.

Here are some other small dietary habits I keep daily:

• Keeping a fancy glass or mug in front of my computer is a great visual reminder to stay hydrated. Moving to the kitchen or pantry to get some water is also a good way to stretch yourself and have a quick break for the mind.
• I keep a jar of lactase in my office pantry, in case I forget to bring a carton of lactose-free milk to work for the week and need to use regular milk for my coffee.
• I do feel peckish at times and would reach for snacks occasionally. I look for products with the Monash FODMAP certification logo on it, so I can shop with ease knowing each serving of the food product has been laboratory tested and certified as low FODMAP. Look for our logo on food packages, and head to the Monash FODMAP app for a list of Monash FODMAP certified products!

• Shopping for groceries in season ensures I get fresh produce for an affordable price. Also, a great move to support local farmers!

Additional read: Low FODMAP diet on a budget