low FODMAP Diet

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What is a low-FODMAP diet?

FODMAP stands for Fermentable, Oligosaccharides (including fructans such as wheat, onions, garlic and galactans such as legumes), Disaccharides (lactose), Monosaccharides (fructose) And Polyols (sorbitol, maltitol, mannitol, xylitol, polydextrose and isomalt), which are all different types of carbohydrates. A low-FODMAP Diet is ideal to treat many disorders and diseases.


low-FODMAP Diet


Besides the bewilderingly long names (galactans reminds me of Galaga!) there are many benefits to trying a low-FODMAP diet.  It might help with IBS, Colitis, and Chron’s symptoms. This type of diet reduces the carbohydrates mentioned above typically for a two (2) month period. During this elimination phase, FODMAP symptoms like bloating, gas, abdominal pain, diarrhea, and constipation should dissipate.

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Ease Into It

After the two months, you should slowly reintroduce the different types of FODMAP’s  in small amounts back into your diet to determine tolerance levels.

 The FODMAP (Fermentable Oligo-, Di-, and Mono-saccharides and Polyols) theory works well for individuals who have excessive amount of gas and bloating. This theory rests on the idea that eating carbohydrates increases liquid and gas in the small and large intestine – causing distention, abdominal pain, and gas.

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A FODMAP list of foods which may cause sensitivity (foods to avoid):

SUGARY FRUITS (to avoid):

Other Food

All high glycemic foods raise blood sugar, which increases the amount of insulin in the bloodstream. This leads to insulin resistance which leads to sugars converting into fat because the muscles can no longer absorb sugar. For example as insulin levels rise, this causes a large amount of eicosanoids. Which either elicit a pro- or anti- inflammatory response. This creates unbalance in system.
Hypoallergenic sweeteners are the best alternative. Stay away from refined sugar. Add in stevia, rice syrup, and molasses as alternatives.

All fats are not created equal. There are beneficial fats (avocado, nuts/seeds, and olive oils) and damaging fats (animal fat, chips, and fried food). Also, the fats we eat end up on our cell walls. We choose what make up those fats by the kinds of fats we eat. Research shows that fats even change the structure of our cells making them more or less healthy. When we’re eating more saturated fats these cause damage to our body, including the arterial walls (increasing plaque).


We want fluid cells made from health fats that float easily and smoothly in the bloodstream and transport nutrients across the cell membrane effortlessly.

Since Fermentable is part of the acronym it refers to foods that might be fermented by gut bacteria and cause bloating, not those that have already been fermented. Fermented foods are encouraged because they are easy to digest and can help balance gut bacteria. The best way is to make your own. Soon I’ll post on how to ferment your own foods.

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Nutrient-Rich Foods

Support your body with nutrient rich foods while discovering what works for you. Everyone is different and it takes time to unravel what FODMAP foods you are sensitive to. You will also find recipes and a meal plan below for following a low-FODMAP plan. Nutrient rich foods include: red pepper, almond butter, zucchini, limes, kiwi fruit, chicken breast, carrots, blueberries, walnuts, pork loin, lactose-free milk, baby spinach, eggs, salmon, baked potato, gluten free bread, oranges, unsweetened coconut, butternut squash, brown rice, tomato slices, raspberries, organic hamburger, and organic grass-fed sirloin steak.



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Meal Ideas

If you’d like to try a sample mean plan for seven (7) days you can find one below. Recipes include:

The Best Recipes

Click on the individual meal to see the drop-down recipe

1/2 small orange
1/4 medium ripe
banana (sliced)
2 T. unsweetened coconut

2 slices gluten free bread spread with 2 tsp butter and top with
1 1/2 oz. reduced-fate cheddar cheese and
2 tomato slices
Then pan fry

3 cups baby spinach
2 oz. medium boiled shrimp
1 boiled and chopped egg
1/2 cup chopped tomato
1 T. sunflower seeds and
Vinegar & Oil Dressing

Combine 1 tsp distilled white vinegar
2 tsp extra-virgin olive oil
1/4 tsp dried oregano leaves
1/4 tsp dried basil leaves
and a salt and pepper

3 cups baby spinach
1/4 cup grated carrot
1 T. Parmesan cheese and Vinegar & Oil Dressing

Preheat oven to 350. Cut 1 medium zucchini lengthwise into four wedges. Brush wedges with oil place, peel side down, on a broiler pan. Combine 1 T. Parmesan cheese and 1`tsp. FF Italian seasoning; sprinkle over wedges. Bake until tender, about 15 minutes then broil for 2 minutes.

Soak 2oz thin brown rice Asian noodles in hot water for 6-8 minutes until soft.; drain. In a skillet, heat 1 tbsp of oil. Add 1/2 cup green beans and stir fry. Add 3 oz medium peeled shrimp; stir-fry until shrimp turns opaque and pink. Add drained noodles and 1 tbsp FF reduced-sodium tamari soy sauce to pan and cook briefly to warm.

In a bowl combine 3 oz. lactose free low-fat plain yogurt., 2 tsp fresh or dried dill, and 2 tsp chopped walnuts.

Preheat oven to 350
Brown 1 lb. lean grass-fed organic ground beef crumbles. Cut 1 1/2 cups thin, round carrot slices.
Cut 2 medium white potatoes into thin slices.
Layer ingredients in a 2 1/2 quart casserole dish in this order: beef, carrots, then potatoes, sprinkling each layer lightly with salt and pepper.
Combine 1 cup of strained jarred tomatoes and 1 1/4 cups water, pour over top of casserole.
Cover dish and bake for 90 minutes.
Makes 4 Servings.

Run a vegetable peeler lengthwise down 1 medium zucchini to create thin ribbons. In a skillet, heat 2 tsp oil on medium. Saute ribbons until tender. Remove from heat and sprinkle with 1 T. Parmesan.

Preheat oven to 350. Place 4oz. salmon on a piece of foil large enough to wrap the fish. Drizzle 1 T. lemon juice over salmon, then sprinkle with 1/2 tsp. fresh or dried dill weed. Seal salmon in foil and place in a baking dish. Bake for 25 – 30 minutes.

Preheat oven to 350. Line 4 muffin cups with parchment paper baking cups. Brown 2 oz. learn ground beef. Beat 4 large eggs. Combine beef, eggs, 2 tbsp reduced-fat shredded cheddar cheese, 1/3 cup chopped zucchini, 1/2 cup chopped sweet red pepper and a dash of salt and pepper. Pour mixture in prepared muffin cups. Bake 18 – 20 minutes or until toothpick inserted in center comes out clean.

1/4 cup (dry) cream of buckwheat cereal cooked with 1 1/4 cups lactose-free low-fat milk; top with 1/2 medium ripe banana

In a saucepan over medium heat, heat 1 cup lactose-free low fat milk and 1 T. cocoa powder until hot. Remove from heat and add 6 drops liquid stevia extract and 1 drop food-grade peppermint essential oil or peppermint extract.

Preheat oven to 350 degrees. Line a baking pan with foil. Place a cooling rack on baking sheet. Crush 1 cup of FF cornflakes in a plastic bag with a rolling pin. Beat 1 egg and add a dash of salt and pepper.  Dip 8 oz think pork cutlet  into beaten egg, then press both sides of cutlets into cornflakes; place on prepared rack. Bake until pork is cooked through about 15 minutes. Makes 2 serving.

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What a Weekly Plan Looks Like

Are you in need of a weekly meal plan but can’t seem to find one that works for you? It’s your lucky day! We have a full plan already drawn up for you!  Meal planning is a great way to ensure that you and your family maintain healthy eating habits. You will never run out of dish ideas with this large collection of meal plans. The possibilities are endless! Take away the stress from meal planning and start living. 

  • Breakfast, buckwheat cereal cooked with lactose-free milk, topped with banana + Peppermint Cocoa
  • Snack, GF Brown rice crackers with 1 T almond butter
  • Lunch, quick hamburger: 2 slices FODMAP friendly bread, broiled organic ground beef, 1 slice tomato, 1/4 cup baby spinach, and 1 tsp Dijon mustard + 1 cup carrot sticks + 1/2 cup raspberries
  • Afternoon Snack: 1 oz FF gluten-free pretzels + 1/2 oz. FF dark chocolate
  • Dinner: Stir-Fry Shrimp & Noodles, Raw Zucchini Spring Rolls with Lime Cashew Dipping Sauce + 1 Kiwi Fruit



  • Breakfast: 2 T. chopped walnuts with 1/2 cup frozen blueberries, 1/2 cup lactose free milk, over 10oz. of pain low-fat kefir.
  • Snack: 2 T. sunflower seeds
  • Lunch: Turkey Sandwich: 2 slices FF bread, 3 oz thin sliced turkey breast, 1 oz. reduced fat cheddar cheese, 1/3 cup spinach, 2 slices tomato and 2 tsp. Dijon mustard.
  • Afternoon Snack: 1/2 cup cucumber slices
    1/2 cup red pepper strips, with yogurt dill dip
  • Dinner: Pasta with meat Sauce: 1 cup cooked (2 oz. dry) corn pasta; topped with FF pasta sauce 3 oz. cooked lean ground beef crumbles, 1/2 cup cooked baby spinach and 1 T shredded Parmesan + 1/2 cup FF raspberry sorbet 2 FF gluten free cookies.
  • Breakfast: 2 egg and beef muffins or 2 oz. pork loin cutlets, broiled + 1 small orange + 8oz. lactose-free lowfat milk
  • Morning Snack: 3 cups air-popped popcorn with dash of salt
  • Lunch: Pasta and Chicken, 1 cup cooked (2 oz. dry) corn pasta; top with 1/2 cup FF pasta sauce, 3 oz. cooked chopped skinless chicken breast, 1/2 cup cooked baby spinach and 1 T. shredded Parmesan cheese + 1 kiwi fruit.
  • Afternoon Snack: 8 FF brown rice crackers + 1 1/2 oz. reduced-fat cheddar cheese
  • Dinner: Hamburger Casserole, Baked Zucchini Wedges, 1/2 cup FF raspberry sorbet, + 2 FF gluten-free cookies
  • Breakfast: 2 slices FF bread, with 1 T. FF raspberry spread, 1 hard boiled egg sprinkled with black pepper 1/2 medium rip banana
  • Morning Snack: 6 oz. FF lactose-free plain low-fat yogurt with 1 T. chopped walnuts
  • Lunch: Nut crusted pork cutlets, zucchini ribbons, 1/2 cup cooked brown rice, 1/2 cup raspberries + 2 FF gluten free cookies
  • Afternoon Snack: 1 oz. FF gluten free pretzels, with 1 1/2 T Dijon mustard for dipping + 8oz. lactose-free low-fat milk
  • Dinner: Dilly Baked Salmon, 1/2 cup cooked butternut squash, with 1 tsp butter + spinach salad (2 cups baby spinach, 1/2 cup chopped tomato, 1/2 cup chopped red pepper and Vinegar & Oil Dressing) + 1/2 cup raw pineapple
  • Breakfast: 2 Egg & Beef Muffins, toast/1 slice FF gluten-free bread, topped with 1 tsp butter and 1 tsp FF raspberry spread + 8 oz FF plain lowfat kefir.
  • Morning Snack: 6 FF brown rice crackers, 1 1/2 oz reduced-fat cheddar cheese
  • Lunch: Italian Salad: 3 cups baby spinach, 1/4 cup grated carrot, 1 tbsp Parmesan cheese and Vinegar & Oil Dressing. Chicken noodle soup + 1/2 c raw pineapple.
  • Afternoon Snack: 4 cups air-popped popcorn; after cooked, spray with nonstick cooking spray and sprinkle with 1 tsp FF Italian seasoning.
  • Dinner: Pork cutlets, baked zucchini wedges, 1 medium baked potato with 1 tsp buter + Ambrosia Salad
  • Breakfast: 1/2 cup (dry) cream of buckwheat cereal cooked with 1 1/4 cups lactose-free lowfat milk; top with 1/2 cup blueberries (frozed, thawed), 2 tbsp chopped walnuts, and 1 tsp of sugar
  • Morning Snack: 1 1/2 oz. FF gluten-free pretzels + 1 oz FF dark chocolate
  • Lunch: Shrimp Spinach Salad: 3 cups baby spinach, 2 oz. medium boiled shrimp, 1 boiled and chopped egg, 1/2 cup chopped tomato, 1 tbsp sunflower seeds and Vinegar & Oil Dressing + 8 FF brown rice crackers + 1/2 cup raw pineapple.
  • Afternoon Snack: 6 oz. FF lactose-free plain low-fat yogurt, 1/2 tbsp chopped walnuts
  • Dinner: 1 serving leftover Hamburger Casserole (from Day 3) 1/2 cup cucumber slices, 1/2 cup red pepper strips, Ambrosia Salad
  • Breakfast: toast, 2 slices FF gluten-free bread, top with 1 tbsp FF raspberry spread, 1 hardboiled egg sprinked with black pepper, 1 small orange, 8 oz. lactose-free lowfat milk
  • Morning Snack: 8 FF brown rice crackers, 1 o. reduced-fat cheddar cheese
  • Lunch: Grilled Cheese Sandwich: 2 slices FF gluten-free bread spread with 2 tsp butter and topped with 1 1/2oz. reduced-fat cheddar cheese and 2 slices tomato. then pan fry, 1 cup carrot sticks, 1 cup sweet red pepper strips, Yogurt Dill Dip, + 1 kiwi fruit
  • Afternoon Snack: Peppermint Hot Cocoa, 2 tbsp walnut halves
  • Dinner: 4 oz. broiled sirloin steak, 1/2 cup cooked butternut squash with 1 tsp butter, 1/2 cup cooked brown rice, 5 tomato slices, 1/2 cup FF raspberry sorbet .

Do not exceed portion sizes for these items. Ideally, fruit servins should be eaten at least 3 hours apart. FF is FODMAP FRIENDLY.

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Shopping List - "FF" FODMAP Friendly

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Shopping List

When you’re trying to stick to a plan, meal planning and cooking at home can help you save some serious cash. This healthy meal plan on a budget, recipes use cheap and easy-to-find ingredients to create delicious dinners.


2 medium bananas, 4 kiwi fruit, 2 lemons, 3 small oranges, 1 pineapple, 1 cup of raspberries (fresh or frozen), 1 1/2 cups frozen wild blueberries, 11 cups baby spinach, 2 lbs. carrots, 1 cucumber, 4 medium white potatoes, 1 small butternut squash, 1/2 cup green beans (fresh or frozen), 2 small Thai chiles, 3 sweet red peppers, 4 medium tomatoes, 3 medium zucchini, 1 bunch fresh cilantro, 1 package fresh basil, 1 package fresh dill weed, 4 fresh kaffir lime leaves, 1 package fresh mint leaves.
8 oz. boneless, skinless chicken breasts, 2 lb lean grass-fed ground beef, 5 oz. medium boiled shrimp, 10 oz. lean pork loin cutlets, 4 oz. salmon, 4 o. sirloin steak, 3 oz. turkey breast lunch meat, 7 large eggs, 18 oz. FF lactose-free lowfat milk, 8 oz. reduced-fat cheddar block, 1/2 cup shredded Parmesan cheese, 1 tub or box organic butter.
1 loaf FF bread, 1 bag brown rice, 3 oz. thing brown rice Asian noodles, 1 pkg FF brown rice crackers (try Edward & Sons Brown Rice Snaps), 1 box FF corn flakes (try Organic Gluten-Free Corn Flakes), 4oz. corn pasta, 1 box cream of buckwheat cereal, 5 oz. FF gluten-free pretzels, 1 bag popcorn kernels
1 jar natural unsweetened almond butter, 1 cup raw walnut halves, 3 tbsp dry-roasted sunflower seeds.
1 1/2 cup FF chicken bone stock, 1 cup FF pasta sauce, 1 cup strained jarred tomatoes, 1.5oz FF dark chocolate, 4 FF gluten-free cookies, 1 jar FF raspberry spread, 11/2 cups raspberry sorbet, 2 tbsp shredded unsweetened coconut.

Liquid stevia extract, peppermint extract or food-grade peppermint essential oil

FF Italian Seasoning, dried basil, dried oregano, all-purpose cooking oil, nonstick cooking spray, Extra-virgin olive oil, distilled white vinegar, FF dijon mustard, FF tamari less-sodium gluten-free soy sauce, black pepper, iodized sea salt, cocoa powder, white cane sugar

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Vegan Alternatives

Click on the individual category to see the drop-down list

  • Banana, blueberries, boysenberry, cantaloupe, starfruit, cranberry, grapes (organic make a difference), grapefruit, and honeydew melon.
  • Kiwi, lemon, limes, mandarin, orange, passion fruit, pineapple, raspberry, rhubarb, strawberry.

(Use Sparingly, Until You Know What You Might Be Sensitive To)

  • Banana
  • Cranberry
  • Currants
  • Pineapple
  • Raisins


This can be a tricky category of foods as wheat spans a wide range of breads, cereal, pasta, and cakes. Be mindful and easy with yourself.

  • Bread (white, whole meal, multi-grain/even wheat,sourdough, and rye ), breadcrumbs, cakes, cereal bars, croissants, crumpets, egg noodles, muffins and pastries.
  • Pasta, Udon Noodles, Wheat bran, wheat cereals, wheat flour, wheat noodles, wheat rolls, wheat germ.
  • Semolina, Couscous, and Bulgar.


What a Weekly Plan Looks Like

1/4 cup (dry) cream of buckwheat cereal cooked with 1 1/4 cups almond or help milk; top with 1/2 medium ripe banana + Peppermint Cocoa made with hemp, rice, or almond mylk

Red Pepper and cucumber slices dipped in homemade veganaise dip. Make 1 cup of veganaise, add 1 T. lemon, cilantro, chopped chives (if you can tolerate them).
Zucchini hummus wrapped inside a collard green leaf layered with 1 slice tomato, 1/4 cup baby spinach, carrots + lemon/cayenne/maple syrup lemonade to drink.
1 oz. GF pretzels + 1 oz/ FF dark chocolate
Baked tofu strips marinated in soy, 1 tsp rice wine, lemon, and sesame oil. Serve with sauteed red bell pepper, carrots, and served over a bed of nori roasted seaweed. Baked butternut squash on the side.