A Day of Healthy Low FODMAP Eating (Read this if you suffer from IBS)

Posted on by Andy the RD

For those that may not know, nutrition researchers from Australia in the field of Irritable Bowel Syndrome ( IBS) have identified a group of foods that are high in specific components which they refer to as FODMAPs.

These foods, known as high FODMAP foods, may be responsible for causing gastrointestinal distress in some individuals with irritable bowel syndrome (IBS).

For some individuals with IBS,  avoiding these foods and adopting a low FODMAP dietary pattern has been shown to help alleviate some of the symptoms associated with the condition.

I am not going to go into too much more detail here about the finer points of FODMAPs, because that has already been done well by others.

If you want to learn more about exactly what FODMAPs are, have a look here and if you want more of an idea of the foods that are highest and lowest in FODMAPs, take a look at the following link

A Day of Low FODMAP Eating ( How I Would Do It)

The aim of today’s article is to apply FODMAP knowledge in a practical manner, by providing you with a healthy, balanced day of eating that follows low FODMAP principles. 

If you suffer from IBS, this meal plan will provide you with actionable guidance that may help with your symptoms. 

If following  a low FODMAP eating style for several weeks helps relieve your symptoms ,  I recommend reaching out to a  registered dietitian to learn more about how you can determine which precise foods within this group of foods are actually responsible for your symptoms.  

Breakfast 

1 cup Steel Cut Oatmeal

2 Whole Eggs

1 cup Fortified Almond Milk

1 low FODMAP fruit such as  Banana, Orange, Grapefruit OR 1/2 cup of grapes or melon.

Lunch 

1 cup of Brown Rice OR Quinoa 

1 can of Tuna in water

2-3 cups of Spinach or Lettuce + 1 Tomato or 1 Bell Pepper  with 1 tbsp Olive Oil

1 low FODMAP fruit such as  Banana, Orange, Grapefruit OR 1/2 cup of grapes or melon.

Afternoon Snack

1/4 cup Pumpkin or Sunflower seeds

1 low FODMAP fruit such as  Banana, Orange, Grapefruit OR 1/2 cup of grapes or melon. 

Dinner 

2 medium Baked Potatoes

1/2 brick ( 175 grams) Tofu  OR 3-6 oz  of fresh cut Meat or Chicken ( variety of your choice)

1/2 plate of low FODMAP veggies of your choice such as;  Zucchini, Bok Choy,  Eggplant, Carrots, Collard Greens.   OR  Same Salad as mentioned at lunch.

Evening Snack 

4 Rice Cakes with 2 tbsp Peanut Butter

1 low FODMAP fruit such as  Banana, Orange, Grapefruit OR 1/2 cup of grapes or melon.

1 cup enriched Almond Milk

Concluding Remarks

This sample day of eating is NOT the only combination of foods that will allow you to eat in a healthy balanced way on low FODMAPs, but I tried to select healthy and commonly consumed foods to make the plan realistic for most people.

In all honesty, this is probably how  I would eat if I was required to pursue low FODMAPs.

However, There is much more to the low FODMAP eating pattern then I have discussed here today.

Please have a look at the following comprehensive resource for more information.

 

Andy De Santis RD MPH