If you haven’t heard of the Low FODMAP diet, you’re not alone. The Low FODMAP diet is less a “trendy” weightless diet, and more a specific eating plan for people who experience IBS (irritable bowel syndrome). It’s no fun when your world revolves around your bowels and whether you can’t, or really need to get to the bathroom. The Low FODMAP diet cuts out foods that lead to digestive symptoms so you can live your life without worrying about how your stomach will react. We’ve put together a 30 day low FODMAP meal plan so you can get started on the right foot!
What is a Low FODMAP Diet?
The Low FODMAP diet was created for people who experience IBS. FODMAP stands for Fermentable Oligo-, Dis-, Monosaccharides, and Polyols, which are carbs that are known to be poorly absorbed by the body and cause digestive issues. Eating a high FODMAP diet can lead to abdominal pain, bloating and other digestive symptoms. On the flip side, reducing certain foods from your diet can help digestive issues and lead to a healthier, happier stomach, which is where the Low FODMAP diet comes in.
What are the Benefits of a Low FODMAP Diet?
The main benefits of a Low FODMAP diet are that it reduces digestive symptoms and helps you have an increased quality of life. If you typically experience IBS, then you’ll likely notice benefits such as:
- Less gas
- Less bloating
- Less diarrhea
- Less constipation
- Less stomach pain
12 Foods to Eat on the Low FODMAP Diet
1. Meats
2. Fish
3. Eggs
4. Most herbs and spices
5. Nuts and seeds (not pistachios)
6. Fruits such as bananas, blueberries, cantaloupe, grapefruits, grapes, kiwis, lemons, limes, oranges, raspberries, strawberries, melons (not watermelon)
7. Sweeteners like maple syrup and stevia
8. Lactose-free dairy products
9. Hard cheeses and aged softer cheeses like brie and camembert
10. Vegetables including bell peppers, bok choy, carrots, celery, cucumbers, eggplant, ginger, green beans, kale, lettuce, parsnips, potatoes, radishes, spinach, spring onion (only green), squash, sweet potatoes, tomatoes, turnips, yams, water chestnuts, zucchini
11. Grains including oats, corn, rice and quinoa
12. Water, coffee, tea
9 Foods to Avoid on the Low FODMAP Diet
1. Fruits like apples, watermelon, apricots, blackberries, cherries, dates, figs, pears, peaches
2. Sweeteners including honey, fructose, high fructose corn syrup
3. Dairy products such as milk, ice cream, yogurt, sour cream
4. Soft and fresh cheeses like ricotta and cottage cheese
5. Vegetables like artichokes, asparagus, broccoli, beetroot, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leeks, mushrooms, okra, onions, peas, shallots
6. Legumes including beans, chickpeas, lentils, red kidney beans, baked beans, soy beans
7. Wheat such as bread, pasta, tortillas, waffles, pancakes, crackers
8. Grains like barley and rye
9. Beer, fortified wines, soft drinks, fruit juices, milk, soy milk
