Lifestyle | Health & Wellness

Low FODMAP Super Bowl Strategy

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Your Low FODMAP Super Bowl Strategy for Success

OK, we cannot tell you what team to root for, but we can help you navigate the foods that are often associated with this event. I mean, the day is about NFL competition and food and drink, right? Possibly in equal measure.

Let’s get to your Low FODMAP Super Bowl Strategy, to keep you happy, healthy and fed!

super bowl strategy. Image of player

Click Here for Super Bowl Party Food & Drink

A Little of This, A Little of That

A little of this and a little of that will most likely add up to FODMAP overload! Read our article on FODMAP Stacking for a deeper dive. Basically, you must take special care not to overload on individual FODMAPs.

So for instance if you know what your tolerance is for a certain serving size piece of cheese and a particular size scoop of ice cream, but then you eat both those items in those amounts at the same meal, you will have “stacked” your FODMAPs and could trigger symptoms.


Grazing, which is eating a little of many items all day long, can be problematic. Very often Super Bowl hosts will structure the food and drink as a buffet, which means there are often many different foods to choose from and they are available for an extended period of time.

This can spell trouble for FODMAPers because:

    1. It is hard to keep track of what you have eaten
    2. This leads to consuming more calories – and more FODMAPs – than you might like
    3. It never gives your GI system a break

Moderation & Will Power

Here are the two pieces of advice that will get you through the day:

    1. Exhibit moderation
    2. Demonstrate willpower

We know, it would be so much easier if we could have a FODMAP trained RDN in our pocket to guide us every step of the way.

In lieu if that, we have to take care of ourselves – and we know this is a lot to ask when faced with a buffet filled with nachos and dips and chips and wings and lord knows what else!

referee at Super Bowl

Carrots, Cucumbers & More!

One party-day strategy that we always encourage is to be aware of what foods have no detectable FODMAPs per serving.There are many! And then you don’t have to worry about Stacking! Here are some:

  • Carrots
  • Cucumbers
  • Red bell peppers
  • Endive
  • Red leaf lettuce
  • Parsnips
  • White potatoes
  • Common tomatoes
  • Oranges
  • Grapes
  • Ripe guavas
  • Papayas
  • Strawberries
  • Rhubarb

….and more!

Now, we know that not all of these foods will be making Super Bowl day appearances, but the point is that there are many foods that you can “indulge” in! This should help you with sticking to more moderate portions of complex dishes.

Smartphone Apps

The Monash University smartphone app and the FODMAP Friendly app allow you to have the low FODMAP information that you need at your fingertips.

Please download both and USE THEM! I refer to mine all the time, while recipe developing of course, but also for my own information since I follow the diet, too.

How do I know that carrots have no detectable FODMAPs per serving? Because Monash has lab tested them and provided the details in their app!

And Then There is the Alcohol

You can have certain types and amounts of alcohol while following the low FODMAP diet. Read our article on Drinking Alcohol on the Low FODMAP Diet for more info.

Rum is a no-no, but you can have beer (12 ounces/375 ml) and wine (5 ounces/150 ml), vodka, gin and whiskey (all 1 ounce/30 ml). Use your apps for any updates.

Want to get creative? Check out our Cocktails & Mocktails article, which has non-alcoholic recipes and tons of info on mixers, as well.

NFL super bowl

Low FODMAP Super Bowl Food

With no further ado, check out this Super Bowl Roundup, here, where you will find dozens of recipes that are sure to please your party go-ers, whether they are FODMAPing or not!

Here is just a taste, all Low FODMAP, of course:

Pesto Chicken Wings

Pizza Chicken Wings

Maple Dijon Chicken Wings

Smoky Spiced Chicken Wings with Blue Cheese Dip

Sticky Maple Ginger Soy Glazed Chicken Wings

Low FODMAP Pok Pok Chicken Wings

Hot Spinach Artichoke Dip

7-Layer Dip

Shredded Pork Nachos with 3-Cheese Beer Queso

Cheddar Cheese & Blue Cheese Ball

Cranberry Hot Pepper Glazed Ham

Flaky Low FODMAP Biscuits

Chicken Enchiladas

Super Deluxe Baked Ziti

One-Bowl Chocolate Chunk Cookies

Low FODMAP Chex Mix Snack

Chicken Satay

Slow Roasted Shredded Pork Tacos

Cream Cheese Brownies

Big Batch Lemonade (with booze or without!)

Click Here for Super Bowl Party Food & Drink

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