Dr. Ahmed The Low FODMAP diet is a carefully restrictive diet in which certain foods are temporarily removed from your daily diet.
This diet is mainly used to control symptoms of irritable bowel syndrome (IBS) or Small intestine bacterial overgrowth (SIBO).
FODMAPs means foods high in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.
These FODMAPS are poorly absorbed in the small intestine and that is why they lead to symptoms like bloating, gas, and abdominal pain along with diarrhea or constipation.
Although multiple foods can cause these symptoms, triggering foods can differ from person to person.
The Low FODMAP approach is a temporary strategy to eliminate triggers and then reintroduce the foods gradually over time.
In the introductory phase, you can easily identify foods that still trigger your symptoms. In this way, you can restrict some foods while enjoying all others.
Low Fodmap Diet Foods:
Grains: Rice, corn, oats, amaranth, quinoa, sorghum
Dairy: Lactose-free milk and milk products
Fruits: Berries, bananas, grapes, cantaloups, kiwi, oranges.
Vegetables: Carrot, cucumber. Spinach. Lettuce, zucchini. Bell peppers, potato, spinach, tomato, turnips, celery, artichoke, alfalfa, ginger, sweet potato, pumpkin, olives, mushrooms, Gluten-free cereal products, Rice or corn pasta
High Fodmap Diet Foods: Avoid if you have IBS!
Grains: Wheat and wheat products like pasta, crackers, etc., rye, Barley, triticale
Dairy: Milk, yogurt, and cheeseLegumes and Beans
Fruits: Apples, Peaches, Pear, Plum, Mango, melon, Apricot, avocado, prunes, watermelon, all canned fruits
Vegetables: Garlic, onion, asparagus, leek, cruciferous vegetables, (cauliflower, cabbage, broccoli), and eggplant.
Sweeteners: High fructose corn syrup, sorbitol, mannitol, xylitol, fructose, honeyMisc: Sweet corn, lactose-containing ice creams, custard, and bakery products.
1200 kcal Low FODMAP Diet Plan for IBS and Dysbiosis:
To help treat your IBS, dysbiosis, bacterial overgrowth, and abdominal bloating (excessive abdominal gases), our nutritionist has formulated this 7-day meal plan for you:
1180 KCal Low FODMAP Diet Plan for Monday:
Breakfast (220 Kcal):
- Rice cereal (1 cup) + 1 banana
Snack (120 Kcal):
- Cantaloup chunks
Lunch (290 Kcal):
- Sweet potato and carrot soup
Snack (250 Kcal):
- Dark chocolate bar with nuts
Dinner (330 Kcal):
- Meat-stuffed bell peppers with lactose-free cheese
1200 KCal Low FODMAP Diet Plan for Tuesday:
Breakfast (280 Kcal):
- Coconut flour French toasts
Snack (110 Kcal):
- Sliced kiwis
Lunch (310 Kcal):
- Chicken and cheese (lactose-free) stuffed zucchini
Snack (210 Kcal):
- Rice cakes with dark chocolate
Dinner (290 Kcal):
- Finger fish sticks with tomato sauce
1190 KCal Low FODMAP Diet Plan for Wednesday:
Breakfast (210 Kcal):
- Quinoa porridge with almond milk and nuts
Snack (120 Kcal):
- Orange juice
Lunch (380 Kcal):
- Ground beef and potato stir fry
Snack (230 Kcal):
- A handful of roasted peanuts
Dinner (250 Kcal):
- Simple Chicken and spinach pasta (gluten-free pasta)
1180 KCal Low FODMAP Diet Plan for Thursday:
Breakfast (230 Kcal):
- Rice flour pancakes with maple syrup
Snack (150 Kcal):
- Strawberry and almond milk smoothie
Lunch (340 Kcal):
- Brown rice noodles with shrimp
Snack (220 Kcal):
- Caramel popcorn
Dinner (250 Kcal):
- Rice paper rolls with chicken and carrots (2)
1200 KCal Low FODMAP Diet Plan for Friday:
Breakfast (250 Kcal):
- Dairy-free coconut yogurt with nuts and strawberries
Snack (200 Kcal):
- Roasted pecans
Lunch (330 Kcal):
- Curried beef with rice tortilla
Snack (150 Kcal):
- Gluten-free banana bread
Dinner (270 Kcal):
- Baked cod with lime and pepper
1160 KCal Low FODMAP Diet Plan for Saturday:
Breakfast (250 Kcal):
- Scrambled eggs with potato and spinach
Snack (130 Kcal):
- Beets and berry salad
Lunch (310 Kcal):
- Chili chicken stir fry with rice 310 kcal
Snack (180 Kcal):
- Quinoa muffin
Dinner (290 Kcal):
- Potato cutlets with tomato sauce
1170 KCal Low FODMAP Diet Plan for Sunday:
Breakfast (210 Kcal):
- Banana and peanut butter breakfast smoothie.
Snack (130 Kcal):
- Roasted carrot sticks with hummus
Lunch (290 kcal):
- Turkey sandwich with gluten-free bread
Snack (220 Kcal):
- Corn cookies
Dinner (320 Kcal):
- Baked zucchini wedges with cashew cheese
