FODMAP Diet Plan
Some individuals develop intestinal problems after ingesting certain foods.
The foods that mostly cause intestinal issues such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) are short-chain carbohydrates or sugars referred to as a FODMAP diet.
FODMAP, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are types of foods absorbed poorly by the small intestines.
The most common symptoms some people experience after a FODMAP diet include diarrhea, constipation, cramping, gas, flatulence, and bloating.
One of the best remedies to combat IBS or SIBO is eating a low FODMAP diet.
What is a Low FODMAP Diet?
FODMAP Diet Plan – What is a Low FODMAP Diet?
Determining the foods causing your ingestion issues is challenging, but you can start with a low carbohydrate sugar diet (low FODMAP diet).
A low FODMAP diet is a restrictive eating plan that you follow for a short time until you no longer have intestinal problems.
It is important to note that the diet eliminates many food types from your diet, so you should talk to a physician before getting into the program.
A Low FODMAP diet follows a three-elimination process.
- First, you stop eating high FODMAP foods.
- Next, you slowly introduce them to your diet plan to determine the ones causing intestinal problems.
- Once you identify the foods causing the problems, you can avoid or limit them while enjoying everything else without any worries.
Low FODMAP Diet Plan
According to John Hopkins Wellness and Health, you should not exceed two to three weeks with the food elimination diet.
Every three days after starting the low FODMAP diet, you can gradually reintroduce high FODMAP meals into your diet.
That means you add one high FODMAP meal at a time, determine if it causes s any symptoms, and if it does, limit it for the long term.
If you want to keep better track of the foods causing you IBS or SIBO, use a food and symptom diary to note every food and its effects. Here are a few things you should note before drawing up your diet plan.
- Shopping
Check the ingredients of all the food items when you go shopping. Leave behind any foods with ingredients that contain high FODMAP (check our list of the foods to avoid below).
- After shopping
You may need to get rid of all the old food items in your pantry or fridge that contain all the ingredients causing you problems.
Restock with your new low FODMAP food items. Work out your diet plan in advance to ease the process.
Breakfast
FODMAP Diet Plan – Breakfast
Your low FODMAP breakfast diet plan should include the following food items.
- Gluten-free porridge
- Banana quinoa
- Peanut butter with gluten-free bread
- Rice crispies with oat or chocolate milk
- Baked turkey bacon, and egg cups with low-fat cheese
- Low sugar and vegetable smoothies
- Blueberry pancakes
Lunches
FODMAP Diet Plan – Lunches
Lunch is the most challenging meal to figure out when you are on a low FODMAP diet.
The following food items are low in FODMAP, and they will make great meals without you having to worry about any intestinal problems.
Whatever you prepare, make sure you leave garlic and onion in your recipe.
- Chicken nuggets
- Vegetable salads topped with FODMAP friendly mayo
- Turkey burger
- FODMAP-friendly tacos
- Nachos-FODMAP-friendly
- Quinoa chicken wraps
- Taco-stuffed peppers
- Chicken pesto pizza
- Macaroni and cheese-FODMAP friendly
- Low FODMAP tuna salad
- Low FODMAP grilled cheese
- Low FODMAP chicken fingers
- Gluten-free sandwiches
Dinners
FODMAP Diet Plan – Dinners
Dinner is another important meal, and Going on a low FODMAP diet does not deter you from enjoying a variety of amazing recipes. Below are some suggestions to make your low FODMAP dinner exciting for the entire family.
- Peanut Butter Coconut Chicken
- Chicken Star Noodle Soup
- Bacon Kale with Sweet Potato Hash
- Barbeque Smoked Rosemary Chicken
- Chive Pesto with Shrimp
- Low FODMAP Chili with Pumpkin and Sausage
- Maple Sesame Chicken with Brown Rice
- Pork Loin with Herb Rice Stuffing
- Risotto
- Sardine Spaghetti with a Tomato Caper Sauce
- Spaghetti Bolognese
Besides water, you can also enjoy the occasional beer, and wine with your dinner. You can also indulge in other soft drinks as long as you take them sparingly.
Low FODMAP Diet Plan Food List
| Low FODMAP Fruits | Low FODMAP Vegetables | Low FODMAP Proteins |
|---|---|---|
| Grape | Zucchini | Fish and Seafood |
| Passion fruit | Artichoke | Turkey |
| Boysenberry | Bamboo shoots | Chicken |
| Cantaloupe | Beat shoots | Lean Beef |
| Cranberry | Alfalfa | Lean Pork |
| Durian | Choy sum | Deviled Eggs |
| Honeydew melon | Celery | Low FODMAP Buts and Seeds |
| Pawpaw | Carrot | Walnuts |
| Lemon | Bok Choy | Pine nuts |
| Banana | Endive | Pecans |
| Blueberry | Ginger | Peanuts |
| Lime | Green beans | Macadamia nuts |
| Mandarin | Pumpkin | Chestnuts |
| Raspberry | Potato | Brazil nuts |
| Rhubarb | Parsnip | Low FODMAP Sugars and Sweeteners |
| Rockmelon | Olives | Stevia |
| Kiwi | Lettuces | Rice malt syrup |
| Orange | Sweet potato | Pure maple syrup |
| Star anise | Taro | Palm sugar |
| Strawberry | Tomato | Invert sugar |
| Low FODMAP Dairy | Turnip | Glucose syrup |
| Bert cheese | Red bell pepper | Dextrose |
| Brie cheese | Silverbeet | Common table sugar |
| Butter substitutes | Spinach | Coconut sugar |
| Camel cheese | Summer squash (yellow) | Cane sugar |
| Gelato | Yam | Brown sugar |
| Ice-cream substitutes | Low FODMAP Grains and Legumes | Beet sugar |
| Lactose-free milk | Whole oat | Low FODMAP Drinks |
| Lactose-free yogurt | Oatmeal | Plain water |
| Oat milk | Quinoa | Sparkling water |
| Rice milk | Brown rice | Soda water |
| Sorbet | Sorghum | Black, peppermint, green tea |
| Soy milk without additives | Amaranth | Weak chai |
| Buckwheat | Plain black coffee | |
| Corn tortilla | Note that you should limit your tea or coffee intake to 1-3 cups a day. | |
| Corn popcorn | Banana, strawberry, blueberry, lime or peanut butter smoothie | |
| Corn polenta | Soft drinks | |
| Corn cob | Cranberry juice | |
| millet | Cordial made from low FODMAP fruits | |
| Non-fortified wine | ||
| Beer | ||
| Spirits except for liqueur and rum |
High FODMAP Foods to Avoid
If you have or are recovering from IBS, SIBO, or any other gastrointestinal problem, you should avoid the following foods.
- Whole wheat and any products made from it such as cereals or bread
- Red kidney beans
- Split peas
- Baked beans
- Soft cheeses
- Whole Milk
- Yogurt
- Processed or marinated Meat with garlic or onion
- Cashews
- Pistachios
- Honey
- High fructose corn syrup
- Watermelon
- Plums
- Pears
- Peaches
- Mangoes
- Figs
- Cherries
- Blackberries
- Apples
- Spring onion
- Snow peas
- Onion
- Mushrooms
- Leek
- Garlic
- Cauliflower
- Artichoke
Check out our downloaded list of all the foods you can eat and/or limit for your low FODMAP diet plan.
Final Words
If you look at the above food list for a low FODMAP diet plan, you will notice that foods rich in carbs and fat are not ideal for IBS or SIBO.
The dietary plan helps with the digestive system and other gastrointestinal issues.
Before you go into a low FODMAP diet plan, you should seek advice from a medical practitioner or a nutritionist.
LOW FODMAP FOOD LIST
| Low FODMAP Food List | ||
|---|---|---|
| Low FODMAP Fruits | Low FODMAP Vegetables | Low FODMAP Proteins |
| Grape | Zucchini | Fish and Seafood |
| Passion fruit | Artichoke | Turkey |
| Boysenberry | Bamboo shoots | Chicken |
| Cantaloupe | Beat shoots | Lean Beef |
| Cranberry | Alfalfa | Lean Pork |
| Durian | Choy sum | Deviled Eggs |
| Honeydew melon | Celery | Low FODMAP Nuts and Seeds |
| Pawpaw | Carrot | Walnuts |
| Lemon | Bok Choy | Pine nuts |
| Banana | Endive | Pecans |
| Blueberry | Ginger | Peanuts |
| Lime | Green beans | Macadamia nuts |
| Mandarin | Pumpkin | Chestnuts |
| Raspberry | Potato | Brazil nuts |
| Kiwi | Lettuces | Low FODMAP Sugars |
| Orange | Sweet potato | Stevia |
| Star anise | Taro | Rice malt syrup |
| Strawberry | Tomato | Pure maple syrup |
| Low FODMAP Dairy | Turnip | Palm sugar |
| Bert cheese | Red bell pepper | Invert sugar |
| Brie cheese | Silver beet | Glucose syrup |
| Butter substitutes | Spinach | Dextrose |
| Camel cheese | Summer squash (yellow) | Common table sugar |
| Gelato | Yam | Coconut sugar |
| Ice-cream substitutes | Low FODMAP Grains & Legumes | Cane sugar |
| Lactose free milk | Whole oat | Brown sugar |
| Lactose free yoghurt | Oatmeal | Beet sugar |
| Oat milk | Quinoa | Low FODMAP Drinks |
| Rice milk | Brown rice | Plain water |
| Sorbet | Sorghum | Sparkling water |
| Soy milk without additives | Amaranth | Soda water |
| Whole oat | Black, peppermint, green tea | |
| Buckwheat | Weak chai | |
| Corn tortilla | Plain balck coffee | |
| Corn popcorn | Note that you should limit your . | |
| Corn polenta | tea or coffee intake to 1-3 | |
| Corn cob | cups a day | |
| millet | Banana, strawberry, blueberry, | |
| lime or peanut butter smoothie | ||
| Soft drinks | ||
| Cranberry juice | ||
| Cordial made from low fodmap fruits | ||
| Non-forified wine | ||
| Beer | ||
| Spirits except for liqueur and rum | ||
| High FODMAP Foods to Avoid | ||
| Whole wheat | Watermelon | Spring onion |
| Baked beans | Plums | Snow peas |
| Soft cheeses | Pears | Onion |
| Whole Milk | Peaches | Mushrooms |
| Yoghurt | Mangoes | Leek |
| Pistachios | Figs | Garlic |
| Honey | Blackberries | Cauliflower |
| High fructose corn syrup | Apples | Artichoke |
| Cherries |
