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low-FODMAP
Avocados should be eaten sparingly while on a low-FODMAP plan
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What is a low-FODMAP diet?
FODMAP stands for Fermentable, Oligosaccharides (including fructans such as wheat, onions, garlic and galactans such as legumes), Disaccharides (lactose), Monosaccharides (fructose) And Polyols (sorbitol, maltitol, mannitol, xylitol, polydextrose and isomalt), which are all different types of carbohydrates. |
Besides the bewilderingly long names (galactans reminds me of Galaga!) there are many benefits to trying a low-FODMAP diet. It might help with IBS, Colitis, and Chron's symptoms. This type of diet reduces the carbohydrates mentioned above typically for a two (2) month period. During this elimination phase, FODMAP symptoms like bloating, gas, abdominal pain, diarrhea, and constipation should dissipate.
After the two months, you should slowly reintroduce the different types of FODMAP's in small amounts back into your diet to determine tolerance levels.
The FODMAP (Fermentable Oligo-, Di-, and Mono-saccharides and Polyols) theory works well for individuals who have excessive amount of gas and bloating. This theory rests on the idea that eating carbohydrates increases liquid and gas in the small and large intestine - causing distention, abdominal pain, and gas.
A FODMAP list of foods which may cause sensitivity (foods to avoid):
SUGARY FRUITS (to avoid):
What about coconut, palm, sucanat, agave etc?
All high glycemic foods raise blood sugar, which increases the amount of insulin in the bloodstream. This leads to insulin resistance which leads to sugars converting into fat because the muscles can no longer absorb sugar. For example as insulin levels rise, this causes a large amount of eicosanoids. Which either elicit a pro- or anti- inflammatory response. This creates unbalance in system.
Should all sweeteners be eliminated?
Hypoallergenic sweeteners are the best alternative. Stay away from refined sugar. Add in stevia, rice syrup, and molasses as alternatives.
How about animal products and saturated fats?
All fats are not created equal. There are beneficial fats (avocado, nuts/seeds, and olive oils) and damaging fats (animal fat, chips, and fried food). Also, the fats we eat end up on our cell walls. We choose what make up those fats by the kinds of fats we eat. Research shows that fats even change the structure of our cells making them more or less healthy. When we're eating more saturated fats these cause damage to our body, including the arterial walls (increasing plaque).
We want fluid cells made from health fats that float easily and smoothly in the bloodstream and transport nutrients across the cell membrane effortlessly.
Can I eat fermented foods when following a low-FODMAP plan?
Since Fermentable is part of the acronym it refers to foods that might be fermented by gut bacteria and cause bloating, not those that have already been fermented. Fermented foods are encouraged because they are easy to digest and can help balance gut bacteria. The best way is to make your own. Soon I'll post on how to ferment your own foods.
After the two months, you should slowly reintroduce the different types of FODMAP's in small amounts back into your diet to determine tolerance levels.
The FODMAP (Fermentable Oligo-, Di-, and Mono-saccharides and Polyols) theory works well for individuals who have excessive amount of gas and bloating. This theory rests on the idea that eating carbohydrates increases liquid and gas in the small and large intestine - causing distention, abdominal pain, and gas.
A FODMAP list of foods which may cause sensitivity (foods to avoid):
- Garlic
- Onion
- Artichoke, Asparagus, Baked Beans, Beetroot, Black Beans, Black Eyed Peas, Broad Beans, and Butter Beans.
- Cassava, Cauliflower, Celery.
- Falafal, Haricot Beans, Kidney Beans, Lima Beans, Leek Bulbs, Mung Bean, and Mushrooms.
- Peas Sugar/Snap, Red Kidney Beans, Savoy Cabbage, Soy, Split Peas, Scallions, Shallot, Taro.
SUGARY FRUITS (to avoid):
- Apples, Apricots, Avocado, Blackberry, Boysenberry, Cherry, Currant, Dates, Figs, Goji Berries, Grapefruit, Guava, Lychee.
- Mango, Nectarine, Paw Paw, Peaches, Pears, Persimmons, Pineapple, Plum, Pomegranate, Prunes.
- Raisins, Tamarillo, Tinned Fruit (including apple pear), Watermelon
What about coconut, palm, sucanat, agave etc?
All high glycemic foods raise blood sugar, which increases the amount of insulin in the bloodstream. This leads to insulin resistance which leads to sugars converting into fat because the muscles can no longer absorb sugar. For example as insulin levels rise, this causes a large amount of eicosanoids. Which either elicit a pro- or anti- inflammatory response. This creates unbalance in system.
Should all sweeteners be eliminated?
Hypoallergenic sweeteners are the best alternative. Stay away from refined sugar. Add in stevia, rice syrup, and molasses as alternatives.
How about animal products and saturated fats?
All fats are not created equal. There are beneficial fats (avocado, nuts/seeds, and olive oils) and damaging fats (animal fat, chips, and fried food). Also, the fats we eat end up on our cell walls. We choose what make up those fats by the kinds of fats we eat. Research shows that fats even change the structure of our cells making them more or less healthy. When we're eating more saturated fats these cause damage to our body, including the arterial walls (increasing plaque).
We want fluid cells made from health fats that float easily and smoothly in the bloodstream and transport nutrients across the cell membrane effortlessly.
Can I eat fermented foods when following a low-FODMAP plan?
Since Fermentable is part of the acronym it refers to foods that might be fermented by gut bacteria and cause bloating, not those that have already been fermented. Fermented foods are encouraged because they are easy to digest and can help balance gut bacteria. The best way is to make your own. Soon I'll post on how to ferment your own foods.
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Support your body with nutrient rich foods while discovering what works for you. Everyone is different and it takes time to unravel what FODMAP foods you are sensitive to. You will also find recipes and a meal plan below for following a low-FODMAP plan. Nutrient rich foods include: red pepper, almond butter, zucchini, limes, kiwi fruit, chicken breast, carrots, blueberries, walnuts, pork loin, lactose-free milk, baby spinach, eggs, salmon, baked potato, gluten free bread, oranges, unsweetened coconut, butternut squash, brown rice, tomato slices, raspberries, organic hamburger, and organic grass-fed sirloin steak.
Learn More: If you'd like to try a sample mean plan for seven (7) days you can find one below. Recipes include:
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Ambrosia Salad
1/2 small orange 1/4 medium ripe banana (sliced) 2 T. unsweetened coconut Grilled Cheese Sandwich 2 slices gluten free bread spread with 2 tsp butter and top with 1 1/2 oz. reduced-fate cheddar cheese and 2 tomato slices Then pan fry Shrimp Spinach Salad 3 cups baby spinach 2 oz. medium boiled shrimp 1 boiled and chopped egg 1/2 cup chopped tomato 1 T. sunflower seeds and Vinegar & Oil Dressing Vinegar & Oil Dressing Combine 1 tsp distilled white vinegar 2 tsp extra-virgin olive oil 1/4 tsp dried oregano leaves 1/4 tsp dried basil leaves and a salt and pepper Italian Salad 3 cups baby spinach 1/4 cup grated carrot 1 T. Parmesan cheese and Vinegar & Oil Dressing Baked Zucchini Wedges Preheat oven to 350. Cut 1 medium zucchini lengthwise into four wedges. Brush wedges with oil place, peel side down, on a broiler pan. Combine 1 T. Parmesan cheese and 1`tsp. FF Italian seasoning; sprinkle over wedges. Bake until tender, about 15 minutes then broil for 2 minutes. Stir-Fry Shrimp & Noodles Soak 2oz thin brown rice Asian noodles in hot water for 6-8 minutes until soft.; drain. In a skillet, heat 1 tbsp of oil. Add 1/2 cup green beans and stir fry. Add 3 oz medium peeled shrimp; stir-fry until shrimp turns opaque and pink. Add drained noodles and 1 tbsp FF reduced-sodium tamari soy sauce to pan and cook briefly to warm. Yogurt Dill Dip In a bowl combine 3 oz. lactose free low-fat plain yogurt., 2 tsp fresh or dried dill, and 2 tsp chopped walnuts. Chicken Noodle Soup Combine 1 1/2 cups FF chicken bone stock, 2oz chopped cooked boneless, skinless chicken breast, 1 oz dry thin brown rice Asian noodles and a dash of salt. Heat until noodles are soft and soup is hot. |
Hamburger Casserole
Preheat oven to 350 Brown 1 lb. lean grass-fed organic ground beef crumbles. Cut 1 1/2 cups thin, round carrot slices. Cut 2 medium white potatoes into thin slices. Layer ingredients in a 2 1/2 quart casserole dish in this order: beef, carrots, then potatoes, sprinkling each layer lightly with salt and pepper. Combine 1 cup of strained jarred tomatoes and 1 1/4 cups water, pour over top of casserole. Cover dish and bake for 90 minutes. Makes 4 Servings. Zucchini Ribbons Run a vegetable peeler lengthwise down 1 medium zucchini to create thin ribbons. In a skillet, heat 2 tsp oil on medium. Saute ribbons until tender. Remove from heat and sprinkle with 1 T. Parmesan. Dilly Baked Salmon Preheat oven to 350. Place 4oz. salmon on a piece of foil large enough to wrap the fish. Drizzle 1 T. lemon juice over salmon, then sprinkle with 1/2 tsp. fresh or dried dill weed. Seal salmon in foil and place in a baking dish. Bake for 25 - 30 minutes. Egg and Beef Muffins Preheat oven to 350. Line 4 muffin cups with parchment paper baking cups. Brown 2 oz. learn ground beef. Beat 4 large eggs. Combine beef, eggs, 2 tbsp reduced-fat shredded cheddar cheese, 1/3 cup chopped zucchini, 1/2 cup chopped sweet red pepper and a dash of salt and pepper. Pour mixture in prepared muffin cups. Bake 18 - 20 minutes or until toothpick inserted in center comes out clean. Cream of Buckwheat Cereal 1/4 cup (dry) cream of buckwheat cereal cooked with 1 1/4 cups lactose-free low-fat milk; top with 1/2 medium ripe banana Peppermint Hot Cocoa In a saucepan over medium heat, heat 1 cup lactose-free low fat milk and 1 T. cocoa powder until hot. Remove from heat and add 6 drops liquid stevia extract and 1 drop food-grade peppermint essential oil or peppermint extract. Pork Cutlets Preheat oven to 350 degrees. Line a baking pan with foil. Place a cooling rack on baking sheet. Crush 1 cup of FF cornflakes in a plastic bag with a rolling pin. Beat 1 egg and add a dash of salt and pepper. Dip 8 oz think pork cutlet into beaten egg, then press both sides of cutlets into cornflakes; place on prepared rack. Bake until pork is cooked through about 15 minutes. Makes 2 serving. |
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What a Weekly Plan Looks Like
DAY ONE:
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Afternoon Snack: 1 oz FF gluten-free pretzels + 1/2 oz. FF dark chocolate
DAY TWO:
DAY THREE
DAY FOUR
DAY FIVE
DAY SIX
Do not exceed portion sizes for these items. Ideally, fruit servins should be eaten at least 3 hours apart. FF is FODMAP FRIENDLY.
- Dinner: Stir-Fry Shrimp & Noodles, Raw Zucchini Spring Rolls with Lime Cashew Dipping Sauce + 1 Kiwi Fruit
DAY TWO:
- Breakfast: 2 T. chopped walnuts with 1/2 cup frozen blueberries, 1/2 cup lactose free milk, over 10oz. of pain low-fat kefir.
- Snack: 2 T. sunflower seeds
- Lunch: Turkey Sandwich: 2 slices FF bread, 3 oz thin sliced turkey breast, 1 oz. reduced fat cheddar cheese, 1/3 cup spinach, 2 slices tomato and 2 tsp. Dijon mustard.
- Afternoon Snack: 1/2 cup cucumber slices
- 1/2 cup red pepper strips, with yogurt dill dip
- Dinner: Pasta with meat Sauce: 1 cup cooked (2 oz. dry) corn pasta; topped with FF pasta sauce 3 oz. cooked lean ground beef crumbles, 1/2 cup cooked baby spinach and 1 T shredded Parmesan + 1/2 cup FF raspberry sorbet 2 FF gluten free cookies.
DAY THREE
- Breakfast: 2 egg and beef muffins or 2 oz. pork loin cutlets, broiled + 1 small orange + 8oz. lactose-free lowfat milk
- Morning Snack: 3 cups air-popped popcorn with dash of salt
- Lunch: Pasta and Chicken, 1 cup cooked (2 oz. dry) corn pasta; top with 1/2 cup FF pasta sauce, 3 oz. cooked chopped skinless chicken breast, 1/2 cup cooked baby spinach and 1 T. shredded Parmesan cheese + 1 kiwi fruit.
- Afternoon Snack: 8 FF brown rice crackers + 1 1/2 oz. reduced-fat cheddar cheese
- Dinner: Hamburger Casserole, Baked Zucchini Wedges, 1/2 cup FF raspberry sorbet, + 2 FF gluten-free cookies
DAY FOUR
- Breakfast: 2 slices FF bread, with 1 T. FF raspberry spread, 1 hard boiled egg sprinkled with black pepper 1/2 medium rip banana
- Morning Snack: 6 oz. FF lactose-free plain low-fat yogurt with 1 T. chopped walnuts
- Lunch: Nut crusted pork cutlets, zucchini ribbons, 1/2 cup cooked brown rice, 1/2 cup raspberries + 2 FF gluten free cookies
- Afternoon Snack: 1 oz. FF gluten free pretzels, with 1 1/2 T Dijon mustard for dipping + 8oz. lactose-free low-fat milk
- Dinner: Dilly Baked Salmon, 1/2 cup cooked butternut squash, with 1 tsp butter + spinach salad (2 cups baby spinach, 1/2 cup chopped tomato, 1/2 cup chopped red pepper and Vinegar & Oil Dressing) + 1/2 cup raw pineapple
DAY FIVE
- Breakfast: 2 Egg & Beef Muffins, toast/1 slice FF gluten-free bread, topped with 1 tsp butter and 1 tsp FF raspberry spread + 8 oz FF plain lowfat kefir.
- Morning Snack: 6 FF brown rice crackers, 1 1/2 oz reduced-fat cheddar cheese
- Lunch: Italian Salad: 3 cups baby spinach, 1/4 cup grated carrot, 1 tbsp Parmesan cheese and Vinegar & Oil Dressing. Chicken noodle soup + 1/2 c raw pineapple.
- Afternoon Snack: 4 cups air-popped popcorn; after cooked, spray with nonstick cooking spray and sprinkle with 1 tsp FF Italian seasoning.
- Dinner: Pork cutlets, baked zucchini wedges, 1 medium baked potato with 1 tsp buter + Ambrosia Salad
DAY SIX
- Breakfast: 1/2 cup (dry) cream of buckwheat cearl cooked with 1 1/4 cups lactose-free lowfat milk; top with 1/2 cup blueberries (frozed, thawed), 2 tbsp chopped walnuts, and 1 tsp of sugar
- Morning Snack: 1 1/2 oz. FF gluten-free pretzels + 1 oz FF dark chocolate
- Lunch: Shrimp Spinach Salad: 3 cups baby spinach, 2 oz. medium boiled shrimp, 1 boiled and chopped egg, 1/2 cup chopped tomato, 1 tbsp sunflower seeds and Vinegar & Oil Dressing + 8 FF brown rice crackers + 1/2 cup raw pineapple.
- Afternoon Snack: 6 oz. FF lactose-free plain low-fat yogurt, 1/2 tbsp chopped walnuts
- Dinner: 1 serving leftover Hamburger Casserole (from Day 3) 1/2 cup cucumber slices, 1/2 cup red pepper strips, Ambrosia Salad
- Breakfast: toast, 2 slices FF gluten-free bread, top with 1 tbsp FF raspberry spread, 1 hardboiled egg sprinked with black pepper, 1 small orange, 8 oz. lactose-free lowfat milk
- Morning Snack: 8 FF brown rice crackers, 1 o. reduced-fat cheddar cheese
- Lunch: Grilled Cheese Sandwhich: 2 slices FF gluten-free bread spread with 2 tsp butter and topped with 1 1/2oz. reduced-fat cheddar cheese and 2 slices tomato. then pan fry, 1 cup carrot sticks, 1 cup sweet red pepper strips, Yogurt Dill Dip, + 1 kiwi fruit
- Afternoon Snack: Peppermint Hot Cocoa, 2 tbsp walnut halves
- Dinner: 4 oz. broiled siroin steak, 1/2 cup cooked butternut squash with 1 tsp butter, 1/2 cup cooked brown rice, 5 tomato slices, 1/2 cup FF raspberry sorbet .
Do not exceed portion sizes for these items. Ideally, fruit servins should be eaten at least 3 hours apart. FF is FODMAP FRIENDLY.
Shopping List - "FF" FODMAP Friendly
Chicken Stock , Pacific Organic Chicken Bone Stock, Unsalted
Pasta Sauce, Mario Batali Neopolitan Pizza Sauce
Tomatoes, Bionaturae Organic Strained Tomatoes, No Salt Added
Dark Chocolate, Enjoy Life Semi-Sweet Chocolate chunks
Gluten Free Cookies, Schar Gluten Free Lady Fingers
Raspberry Spread, Santa Cruz Organic Seedless Red Raspberry Fruit Spread
Raspberry Sorbet, Ciao Bella Pacific Northwest Raspberry Sorbetto
Turkey Breast Lunch Meat, Organic Prairie Roast Turkey Breast
Lifeway Plain Kefir
Green Valley Organics Lactose-Free Plain Yogurt
Organic Valley Lactose-Free Milk
Udi's Gluten Free White Sandwich Bread
Annie Chun's Maifun Brown Rice Noodles
Edward & Sons Brown Rice Snaps
Pocono Organic Cream of Buckwheat
Mrs. Leepers' 100% Organic Corn Rotelli
Gratify Gluten Free Prezels
Liquid Stevia, NuNaturals Alcohol-Free Stevia
Shopping List
Pasta Sauce, Mario Batali Neopolitan Pizza Sauce
Tomatoes, Bionaturae Organic Strained Tomatoes, No Salt Added
Dark Chocolate, Enjoy Life Semi-Sweet Chocolate chunks
Gluten Free Cookies, Schar Gluten Free Lady Fingers
Raspberry Spread, Santa Cruz Organic Seedless Red Raspberry Fruit Spread
Raspberry Sorbet, Ciao Bella Pacific Northwest Raspberry Sorbetto
Turkey Breast Lunch Meat, Organic Prairie Roast Turkey Breast
Lifeway Plain Kefir
Green Valley Organics Lactose-Free Plain Yogurt
Organic Valley Lactose-Free Milk
Udi's Gluten Free White Sandwich Bread
Annie Chun's Maifun Brown Rice Noodles
Edward & Sons Brown Rice Snaps
Pocono Organic Cream of Buckwheat
Mrs. Leepers' 100% Organic Corn Rotelli
Gratify Gluten Free Prezels
Liquid Stevia, NuNaturals Alcohol-Free Stevia
Shopping List
- 2 medium bananas, 4 kiwi fruit, 2 lemons, 3 small oranges, 1 pineapple, 1 cup of raspberries (fresh or frozen), 1 1/2 cups frozen wild blueberries, 11 cups baby spinach, 2 lbs. carrots, 1 cucumber, 4 medium white potatoes, 1 small butternut squash, 1/2 cup green beans (fresh or frozen), 2 small Thai chiles, 3 sweet red peppers, 4 medium tomatoes, 3 medium zucchini, 1 bunch fresh cilantro, 1 package fresh basil, 1 package fresh dill weed, 4 fresh kaffir lime leaves, 1 package fresh mint leaves.
- 8 oz. boneless, skinless chicken breasts, 2 lb lean grass-fed ground beef, 5 oz. medium boiled shrimp, 10 oz. lean pork loin cutlets, 4 oz. salmon, 4 o. sirloin steak, 3 oz. turkey breast lunch meat, 7 large eggs, 18 oz. FF lactose-free lowfat milk, 8 oz. reduced-fat cheddar block, 1/2 cup shredded Parmesan cheese, 1 tub or box organic butter.
- 1 loaf FF bread, 1 bag brown rice, 3 oz. thing brown rice Asian noodles, 1 pkg FF brown rice crackers (try Edward & Sons Brown Rice Snaps), 1 box FF corn flakes (try Organic Gluten-Free Corn Flakes), 4oz. corn pasta, 1 box cream of buckwheat cereal, 5 oz. FF gluten-free pretzels, 1 bag popcorn kernels
- 1 jar natural unsweetened almond butter, 1 cup raw walnut halves, 3 tbsp dry-roasted sunflower seeds.
- 1 1/2 cup FF chicken bone stock, 1 cup FF pasta sauce, 1 cup strained jarred tomatoes, 1.5oz FF dark chocolate, 4 FF gluten-free cookies, 1 jar FF raspberry spread, 11/2 cups raspberry sorbet, 2 tbsp shredded unsweetened coconut.
- Liquid stevia extract, peppermint extract or food-grade peppermint essential oil
- FF Italian Seasoning, dried basil, dried oregano, all-purpose cooking oil, nonstick cooking spray, Extra-virgin olive oil, distilled white vinegar, FF dijon mustard, FF tamari less-sodium gluten-free soy sauce, black pepper, iodized sea salt, cocoa powder, white cane sugar
Vegan Alternatives
Fruits to Enjoy
Dried Fruits to Enjoy (Use Sparingly, Until You Know What You Might Be Sensitive To)
- Banana, blueberries, boysenberry, cantaloupe, starfruit, cranberry, grapes (organic make a difference), grapefruit, and honeydew melon.
- Kiwi, lemon, limes, mandarin, orange, passion fruit, pineapple, raspberry, rhubarb, strawberry.
Dried Fruits to Enjoy (Use Sparingly, Until You Know What You Might Be Sensitive To)
- Banana
- Cranberry
- Currants
- Pineapple
- Raisins
Wheat
This can be a tricky category of foods as wheat spans a wide range of breads, cereal, pasta, and cakes. Be mindful and easy with yourself.
This can be a tricky category of foods as wheat spans a wide range of breads, cereal, pasta, and cakes. Be mindful and easy with yourself.
- Bread (white, whole meal, multi-grain/even wheat,sourdough, and rye ), breadcrumbs, cakes, cereal bars, croissants, crumpets, egg noodles, muffins and pastries.
- Pasta, Udon Noodles, Wheat bran, wheat cereals, wheat flour, wheat noodles, wheat rolls, wheat germ.
- Semolina, Couscous, and Bulgar.
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What a Weekly Plan Looks Like
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