The LOW FODMAP 2 Day Meal Plan

FODMAPs stand for Fermentable Oligosaccharides(fructans & galactans), Disaccharides (lactose), Monosaccharides (fructose) and Polyols (sorbitol,xylitol). FODMAPs are certain types of carbohydrates found in foods. These foods have been known to trigger IBS symptoms such as gas and bloating because they are poorly digested in the small intestines. The diet is based on the research that eliminating foods high in FODMAPs for 4-6 weeks have been shown to reduce the symptoms and gradually re-introduce them back into the diet.

 

Day One: Calories: 1,981| Protein: 70g | Carbs: 140g | Fat: 65g| Sat Fat:55 g| Fiber: 17g|Sugars: 52g

 

Breakfast: 2 over easy or scrambled eggs on gluten free toast of choice (or 2) (read label for high FODMAP foods, Udi’s brand is an okay choice) with alfalfa sprouts or arugula.

 

Snack: Smoothie: 1 frozen banana, 1 cup organic strawberries, 1 cup kale, ½ small stalk celery and 1 can coconut milk. Mix all ingredients in blender and enjoy.

 

Lunch: Ground chicken patties: 2lbs ground chicken, 1 cup gluten free bread crumbs (can use almond meal or coconut flour). 1 egg, ½ cup diced chives, 1/4cup olive oil, 1 tbsp mustard, 1 tsp oregano, basil, salt. Mix all ingredients in bowl minus olive oil, shape in patties, place olive oil in your skillet, and let each patty cook 5-7minutes on each side. Enjoy with fresh salad of diced cucumbers and lightly sautéed spinach with no dressing. Can use lemon juice for added flavor.  

 

Snack: 1 cup lactose-free yogurt or non-dairy yogurt with no HFCS and ½ cup sliced fresh organic strawberries or raspberries

 

Dinner: Baked 3oz salmon with side of sautéed Bok choy and roasted carrots, with 1 medium sized plain baked potato (can add 1 tsp ghee). Preheat oven to 350 degrees. Place salmon on foil, drizzle with 1 tbsp lemon juice and ½ tsp fresh or dried dill. Bake for 20-25mins until flakes easily.

 

Drinks: Filtered water 6-8 glasses daily. If you must you can drink: peppermint tea, green tea, white leaf tea, lactose-free milk, and cranberry juice, coconut water. Choose weak herbal teas.

 

Day Two: Calories: 1,518| Protein: 96g | Carbs:125 g | Fat: 55g| Sat Fat: 23g| Fiber: 8g|Sugars: 20g

 

Breakfast: 1/4 cup cream of buckwheat cereal cooked with 1 ¼ cup non-dairy or lactose-free milk, top with ½ cup organic blueberries.

 

Snack: 2 hard boiled eggs with one handful of walnuts

 

Lunch: Tuna salad lettuce wrap: 6oz canned tuna, drained, 1 tbsp mayonnaise, yellow mustard, ½ chopped cucumber, ¼ cup chopped pitted olives and head of lettuce. Mix all ingredients in a bowl except the lettuce. Scoop salad in lettuce cups. May add rice crackers if hungry.

 

Snack: 2 Rice cakes (Lundberg Farms is a good brand) spread with 1 tbsp. natural almond or peanut butter on each.

 

Dinner: Quinoa bowl with 1 cup sliced grilled chicken breast cooked with ½ tbsp. olive oil with a side of cooked chopped zucchini and red bell peppers. Quinoa: Measure 1 cup dried quinoa and two cups liquid (water or broth of choice), bring to a boil in a medium saucepan, reduce heat to low and cover until most of the liquid is absorbed. Fluff with fork and top with chicken and cooked veggies to enjoy.

 

Tips: Please remember when cooking, do not add onions/garlic. Onion/garlic are a huge contributor to IBS. Also, please eat fruits in small handfuls as I added them with only one small serving per meal. Eat in moderation, drink plenty of water, chew your food well, limit processed foods.

Please keep track of symptoms with a food diary each day.

 

References:

CRON-O-Meter: Track nutrition & count calories. (n.d.). Retrieved July 23, 2016, from http://cronometer.com/

 

Monash University (n.d.). The low FODMAP tour down under: IBS relief. Retrieved from http://www.med.monash.edu/cecs/gastro/fodmap/ 


The low FODMAP diet approach: dietary triggers for IBS symptoms (n.d.) About Irritable Bowel Syndrome (IBS). Retrieved from http://www.aboutibs.org/site/treatment/low-fodmap-diet/ (Links to an external site.)

 


The low FODMAP diet approach: dietary triggers for IBS symptoms (n.d.) About Irritable Bowel Syndrome (IBS). Retrieved from http://www.aboutibs.org/site/treatment/low-fodmap-diet/ (Links to an external site.)