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.
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.
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.
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.
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.
If you’d like to try a sample mean plan for seven (7) days you can find one below. Recipes include:
Click on the individual meal to see the drop-down recipe
1/2 small orange
1/4 medium ripe
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.
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.
FF stands for FODMAP FRIENDLY
Do not exceed portion sizes for these items. Ideally, fruit servins should be eaten at least 3 hours apart. FF is FODMAP FRIENDLY.
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.
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
Click on the individual category to see the drop-down list
(Use Sparingly, Until You Know What You Might Be Sensitive To)
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.
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