What are FODMAPs?FODMAPs stands for:
What are common high FODMAPs foods?The list of high FODMAP foods is pretty extensive, including foods you’d think are perfectly healthy (and that I’ve recommended that you eat more frequently). But eliminating them from your diet is a good way to tell if FODMAP consumption is related to your IBS.
- Vegetables and legumes: Garlic, onion, artichokes, cauliflower, most beans (black, kidney, soy, lima, butter, broad and haricot), peas, scallions, shallots, asparagus, mushrooms, and sauerkraut.
- Fruits: Bananas, apples, watermelon, avocados, raisins, cherries, pears, grapefruit, and peaches.
- Grains: Wheat, barley, rye, and most pastas.
- Condiments/Sweeteners: Honey, agave, fructose, pesto, tahini, hummus, molasses, relish, and tzatziki.
- Dairy Products: Animal milks, yogurt, custard, cheeses (ricotta, cream, and halmoumi), sour cream, ice cream, and gelato.
- Drinks: Fruit juices with orange, apple or pear, herbal teas, oolong,and black tea, soy milk, sports drinks, rum, kombucha, wine, whey protein (unless lactose free), beer, malt, and chocolate.
- Meats: Sausage and chorizo.
Common Low FODMAPs FoodsSo…I’ve listed the foods you should avoid, it’s only fair that I give you a list of foods you should eat more of. These are low-FODMAP foods to add to your shopping list.
- Vegetables and legumes: Lentils, broccoli, carrots, eggplant, kale, ginger, chives, chick peas, brussels sprouts, squash, potatoes, olives, lettuce, pumpkins, spinach, tomatoes, and more.
- Fruits: Blueberries, cantaloupes, clementines, grapes, honeydew, kiwi, strawberries, raspberries, pineapples, oranges, lemons, limes.
- Grains: Wheat-free and gluten-free breads and pastas, rice, oats, quinoa, sorghum, seeds, buckwheat.
- Condiments/Sweeteners: maple syrup, mayonnaise, mustard, fish sauce, capers, peanut butter, wasabi, Worcestershire sauce, chocolate, soy sauce.
- Dairy Products: Butter, eggs, tofu, almond milk, rice milk, and cheeses (brie, cheddar, cottage, feta, goat, mozzarella, swiss, and parmesan).
- Drinks: Espresso and instant coffee, green tea, white tea, water, lemonade, vodka, gin, and whiskey.
- Meats: Beef, chicken, turkey, pork, lamb, tuna, salmon, trout, haddock, crab, shrimp, lobster, mussels, oysters.
Creating Your Own Low FODMAP Diet PlanNow, I know what you are thinking. “Here comes another diet plan with a weird gimmick and bland meals that I’ll want to quit after two days.” Believe me, I feel the same way about most “diets” out there. But as you can see, the list of low FODMAPs foods is long and the possibilities are endless. Most of these foods can be found in your local grocery store. Even better, you probably eat most of these foods all the time. I’ll even help you create a low FODMAP diet plan to try for a week. Here’s a sample one-week diet –each day contains three delicious, healthy meals and a dessert.
|Monday||Spinach & kale omelet w/ mozzarella cheese||Chicken salad w/ roasted pumpkin and pine nuts||Beef tacos w/ chopped tomatoes, lettuce and corn||Orange flour-less cake|
|Tuesday||Green smoothie w/ spinach, kale, kiwi, pineapple & ginger||Tuna salad w/ brown rice, cubed cheese, capers and olives||Chicken satay kababs w/ potato salad||Chocolate and peanut butter cake in a mug|
|Wednesday||Low FODMAP muesli with fresh berries and almond milk||Low FODMAP flatbread w/ eggplant, mozzarella, tomato, & fresh basil||Beef goulash w/ polenta||Low FODMAP fruit and marshmallow kebabs|
|Thursday||Poached eggs on low FODMAP toast||Brown rice & quinoa salad w/ feta and roasted veggies||Stuffed bell peppers w/ bacon, zucchini feta, and brown rice||Pina colada sorbet w/ coconut cream, pineapple, and mint|
|Friday||Chocolate protein shake||Mexican soup w/ chicken, seasoned veggies, and corn chips||Grilled salmon w/ steamed broccoli and garden salad||Raspberry and dark chocolate chip muffins|
|Saturday||Scrambled eggs on low FODMAP toast||Rice paper rolls w/ chicken and veggies||Gluten-free lasagna and side salad||Chia seed pudding w/ muesli and dark chocolate chips|
|Sunday||Lactose-free yogurt w/ berries and oats||Stir-fry w/ chicken, ginger, lemongrass, bok choy, and bell peppers||Cottage pie w/ pumpkin and potato mash||Low FODMAP fruit salad|