Hi Lori, I have been on the FODMAP diet for a yea now after seeking a nutritionists advice. My only hope! It is really overwhelming but definitely stick with it because it is life changing!

So here's my advice: stay clear of anything involving onion and garlic especially powders. You need to check labels carefully for onion/garlic powders as a lot of it are in food items.

Buy Garlic Infused Oil - it must be infused only. This is fine for fodmap people. It adds the flavour you're wanting without the problems!

Most dried spices are fine. Avoid anything thats in liquid like chipotle unless you're willing to make it from scratch! Most spiced sauces will have onion, garlic, wheat, glucose, fructose etc which is bad.

Soy sauce is fine for me personally but in low quantities. Limit your intake and don't have it everyday. Otherwise it builds up in the system and causes an ibs reaction.

Red cooking wine should be absolutely fine. It hasn't bothered me but double check with either a nutritionist or online food lists.

Find alternative veg - I love brocoli but instead I have a lot of green beans, tomatoes, pak choi is a favourite. Try squash, corguettes, aubergines.

Stay clear of gluten - there are so many options now to avoid it like Quinoa instead of couscous to make a filling salad for lunch. Try asian food stores and look into rice paper (rice rolls), wholegrain rice is great too. Gluten free oatcakes is a personal favourite of mine.

To marinade chicken breasts, try some garlic infused oil, a bit of salt and some oregano or thyme. Roast it and it's lovely in a salad with some oat cakes. I make it regularly.

Stick with it, it takes time but it becomes second nature! Add me as a friend and message me if you want more info at all. I know how you're feeling but it gets better!

Alexandra