The low FODMAP diet is an elimination diet that’s intended to help you identify personal trigger foods. In the elimination phase, you’re advised to replace high-FODMAP foods with low-FODMAP meals. After 2-3 weeks of elimination, you can begin to reintroduce foods slowly, one at a time. This should be done while observing your reactions.
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Have you been experiencing digestive stress almost every day? Does it make you feel physically and mentally exhausted? If you suspect a chronic food intolerance, it could be an Irritable Bowel Syndrome(IBS).
If you’re not eating a healthy, whole-food diet, this will be the right time to start researching a low-FODMAP meal delivery plan. That’s because a diet with a lot of processed foods, alcohol, and sugars can aggravate IBS symptoms. The most important aspect of an IBS diet is to choose fresh, whole, and unprocessed foods. You also have to reduce alcohol and caffeine intake.
Diet is one of the most important treatments for managing IBS. And while dietary changes can be a challenge, it is worth the effort.
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If you’ve been suffering from IBS, this 14-day diet plan is for you.
You can have a low-FODMAP blueberry smoothie for breakfast. You can make a big batch so that it’s ready to go from the fridge every morning.
For lunch, you can have fresh spring rolls. Choose 3 veggies and add a protein if you like. In the evening, your low FODMAP dinner can be made of maple garlic glazed salmon, low FODMAP veggies, and one cup of cooked brown rice for the fiber.
For a snack, you can get a big handful of macadamias. Have 40g of walnuts, which are good for fiber and nutrients. You can also enjoy a certified low-FODMAP dark chocolate and a sea salt snack bar.
Take ½ cup of rolled oats and water or lactose–free milk for breakfast. This should be topped with ½ banana.
For lunch, get a pumpkin and carrot risotto, which is best prepared ahead of time and in batches. Dinner can be brown rice noodles and veggies stir fry with shrimp. Your snack can be one cup of carrot and cucumber sticks with 3-4 tablespoons of cottage cheese.
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Your breakfast on this day can be overnight banana chocolate oats. Take an easy one-pan ratatouille for lunch.
Your low FODMAP dinner can be quinoa-crusted chicken parmesan and one cup of cooked brown rice with low FODMAP veggies. Get marinara sauce for plain tinned tomatoes.
For snacks, you can go for a certified low-FODMAP almond coconut snack bar.
Your breakfast on the fourth day can be sourdough toast and peanut butter.
For your lunch, you can take a quinoa salad with nuts. This recipe has a lot of alternatives based on the vegetables and nuts that you had left over.
For dinner, you can have low-FODMAP spaghetti Bolognese and one cup of carrot and cucumber sticks.
Choose your favorite for breakfast and low FODMAP tomatoes and leek frittata for lunch.
Sesame tofu with broccoli and walnuts will do for dinner. Add brown rice for extra fiber. The brown rice provides the extra fiber but you should limit broccoli to 2/3 cup per serve.
Get a big handful of macadamias for your snack and walnuts. You can add on one small packet of corn chips and certified low-FODMAP salsa.
Low FODMAP blueberry pancakes for breakfast. Choose your favorite or some leftovers for lunch.
Prepare your favorite for dinner or eat out and get 200g lactose-free yogurt.
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For your breakfast on the seventh day, go for a poached egg on toast.
Choose your favorite meal or leftovers for lunch. Alternatively, you can choose to eat out.
Dinner should be made of the Korean bibimbap nourishing bowl. For snacks, get a banana nut quinoa muffin. One muffin is enough because too many makes it a high FODMAP.
Get a banana spinach smoothie for your breakfast. Consider blending up several servings to store in the fridge for a quick lunch at work.
Prepare a gluten-free sandwich with chicken, egg, or tuna for lunch. Add some baby spinach and mayonnaise.
Make pan-fried chicken breast and low-FODMAP veggies for dinner. Include some brown rice for the extra fiber. Get a handful of macadamia or 30g of walnuts for snacks.
Day nine’s breakfast can be made of gluten-free white toast, peanut butter, and white bread.
Get fresh spring rolls for dinner. Choose a maximum of 3 veggies and include a protein if you like. Dinner can be sorted with spaghetti Bolognese.
For your snack, enjoy a cup of carrot, cucumber sticks, and 2-3 tablespoons of cottage cheese.
Day ten’s breakfast can be made of ¼ cup of rolled oats, lactose-free milk topped with ½ a banana. Remember that oats are naturally free. But, buying a gluten-free variety ensures that the product was not exposed to gluten-containing foods during packaging.
Prepare a quinoa salad with nuts for lunch and choose your favorite or leftovers for dinner. You can then snack on lactose-free yogurt.
Choose your favorite leftovers for breakfast and lunch.
Prepare maple garlic glazed salmon, ½ cup of cooked bok choy, and brown rice to serve. One cup of carrot and cucumber sticks will do for snacks and 2-3 tablespoons cottage cheese.
Choose your favorite for breakfast and prepare a gluten-free sandwich with chicken or tuna and baby spinach for lunch.
Chicken nachos and omit taco seasoning will do for dinner. Remember that anything corn-based is gluten-free. So add in some leftover vegetables that you may have. For snacks, eat a handful of macadamias or 30g walnuts.
Choose your favorites for breakfast and prepare fresh spring (rice-paper) rolls for lunch. Select 3 veggies and add protein if you wish.
You can choose your favorite and leftover for dinner, with gluten-free white toast and peanut butter for a snack.
Prepare 2 eggs in any way that you like and gluten-free toast for breakfast.
For lunch, you can eat out or choose your favorites or leftover foods. You can then have a Korean bibimbap nourishing bowl for dinner.
End the day with a lactose-free greek yogurt, as your snack.
Irritable bowel syndrome(IBS) can be unpredictable and can negatively impact your quality of life. But, there’s a lot that you can do to take charge of the health of your gut and keep those symptoms in check.
Changing your diet can have a big health payoff. A 2-3 week’s trial of low FODMAP veggies and other foods is enough to tell if the dietary changes are making a difference in your health.
Usually, the hardest part is getting started. So you must plan ahead for success by keeping your diet simple at the trial stage. Remember that feeling good is the best motivation to continue with dietary improvements.
