One of the best ways to help control your symptoms of irritable bowel syndrome (IBS) at home is to make a meal plan that includes a lot of low-FODMAP foods.
Tens of millions of people in the US struggle with IBS symptoms each year. Frequent episodes of diarrhea, constipation, or both, together with discomfort, bloating, and other bothersome digestive symptoms, are the hallmarks of IBS.
Although there isn’t a cure for IBS at this time, medication can assist those who have it control their symptoms and avoid flare-ups. The low FODMAP diet, which restricts or stays away from specific kinds of indigestible carbs, is one strategy.
More information about FODMAPs and how to make a low-FODMAPS food plan, along with breakfast, lunch, and supper alternatives you can try right now, is included below.
How to create a low FODMAP meal plan
It can be useful to know exactly what FODMAPs are before you start making your first low-FODMAP meal plan.
Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are referred to as “FODMAPs.” To put it another way, FODMAPs are a form of sugar that our bodies have trouble digesting, which leads to fermentation and the development of discomfort, gas, and other unpleasant symptoms.
These sugars are abundant in diets high in FODMAPs, which increases the likelihood that they may ferment in the gut. You should aim to stay away from these foods and items when making a low-FODMAP diet plan.
Among the most popular foods high in FODMAPs are:
- Barley, rye, crackers, pasta, tortillas, wheat, bread, and most cereals
- Whey protein, sour cream, ice cream, soft cheese, and the majority of yogurts
- Watermelon, raspberries, pears, peaches, blueberries, cherries, grapes, and apples
- Onions, garlic, mushrooms, cauliflower, broccoli, cabbage, and asparagus
- Red kidney beans, lentils, chickpeas, black-eyed peas, beans, and soybeans
- a few plant milks, fruit juices, kombucha, and artificial and natural sweeteners
Conversely, foods that are low in FODMAPs have significantly lower levels of FODMAPS, which makes them less prone to ferment and result in digestive issues. You should include more of these foods in your meal plan if you’re following a low-FODMAPS diet.
Among the most popular low-FODMAPS foods are:
- Citrus fruits, strawberries, kiwis, honeydew melon, grapefruit, and cantaloupe
- Squash, sweet potatoes, tomatoes, yams, zucchini, bok choy, carrots, celery, cucumber, green beans, kale, lettuce, parsnips, potatoes, spinach, and bell peppers
- Fish, meat, and items made from fish and meat without a lot of FODMAPs
- eggs, old soft cheeses, hard cheeses, and dairy products without lactose
- Some seeds and nuts, such as peanuts, macadamia nuts, and pine nuts
- rice, quinoa, corn, and oats
- oils, fats, stevia, maple syrup, herbs, and spices
The next stage is to begin meal planning after you have a list of meals to avoid and foods to base your diet on.
Typically, the meal planning procedure looks like this:
- Next, make your shopping list and select your recipes.
- Start by looking through your pantry, refrigerator, and cooking books or the internet to get ideas.
- Lastly, get the ingredients, cook and preserve your food, and savor it.
Recipe ideas for low FODMAP meal planning
You may start meal preparation right now by using the low FODMAP recipe ideas listed below to create a meal plan.
Breakfast ideas
There are a few easy ways to make a regular breakfast recipe a low-FODMAPS option for your first meal of the day:
- Scrambled eggs with aged soft cheese, served with bacon and potatoes on the side
- Oat milk or lactose-free yogurt with fruit and homemade granola on top
- waffles or pancakes made with maple syrup, lactose-free milk, and oat flour
- An egg white omelet topped with cheddar cheese, bell peppers, and spinach
Lunch and dinner ideas
Consider combining several low-FODMAPS grains, veggies, and proteins for lunch and supper when creating your meal plan:
- White rice on the side and lettuce wraps stuffed with ground meat, carrots, and zucchini
- salad of spinach and kale with roasted veggies, baked fish, and homemade dressing
- Carnitas tacos with plant-based sour cream, lettuce, tomatoes, cheese, and corn tortillas
- Gluten-free wrappers with chicken quesadillas and homemade salsa on top
- Grilled summer squash and mashed sweet potatoes alongside grilled chicken
- bowl of quinoa with sautéed bok choy, carrots, and zucchini with marinated firm tofu
Snack and dessert ideas
There are still lots of snack and dessert alternatives available to you even if you’re on a low FODMAP diet:
- Fruit on top of cottage cheese
- Toast made with sourdough and peanut butter
- Cheese, crackers without gluten, and sliced meat
- homemade fruit and nut muffins
- Cookies, cakes, or bars made with oat flour or without flour
- Fruit sorbet bars or ice cream made with coconut milk
Sticking to your low FODMAP meal plan when dining out
Eating out might be challenging while adhering to a low-FODMAPS diet because fast food and restaurant cuisine are frequently high in FODMAPs. However, this does not exclude you from finding low-FODMAPS items when dining out.
Think about reviewing the menu selections before you leave the house. Before you go, you can acquaint yourself with some of the low-FODMAP food options by looking over the menu.
Don’t be afraid to inquire about the menu options once you’re at the restaurant or company. Inform the server that you must avoid certain items due to dietary restrictions. You might occasionally even be able to make changes, such as requesting dressing on the side or substituting a lower-FODMAPS ingredient for a higher-FODMAPS one.
You could wish to search for eateries that can make food allergy-safe or that have a lot of dairy and gluten-free options.
Takeaway
There are both high and low levels of FODMAPs in a large range of fruits, vegetables, proteins, and grains.
Developing a low-FODMAPS meal plan is focusing your weekly and daily recipes on low-FODMAPS items and avoiding high-FODMAPS options.
For additional advice on where to begin, consult a physician, gastroenterologist, or registered dietitian who specializes in low FODMAP diets if you’ve been curious about the advantages of a low FODMAP diet for your IBS symptoms.