•There are three phases for following a low FODMAP diet: Phase I: Eliminate High FODMAP Foods Phase II: Reintroduce High FODMAP Foods•Phase III:personalization
Tips for Low FODMAP Diet Success#1: Create Time in Your Schedule and Make It Realistic#2: Read Labels and Avoid Processed Foods#3: Keep a Meal and Symptom Journal#4: Always Have Low FODMAP Foods on HandKeep low FODMAP foods accessible at all times. It can also be helpful to keep a low FODMAP list in your phone or a low FODMAP app, so you’re never left guessing what to eat and grocery shop for.
The low FODMAP diet was developed for people with IBS, however, research has shown that a low FODMAP diet plan can be helpful for a variety of conditions including:Irritable Bowel Syndrome (IBS)Small Intestinal Bacterial Overgrowth (SIBO)Functional Gastrointestinal Disorder (FGI)Auto-immune diseases such as eczema, rheumatoid arthritis, and multiple sclerosisInflammatory Bowel Disease (IBD)Frequent migraines triggered by certain mealsFibromyalgiaNon-coeliac gluten sensitivityIleostomyGastroesophageal reflux disease (GERD)
One Day Meal PlanBreakfast: Low FODMAP Bluberry smoothie. Prepare a huge batch so you do not have to make it from scratch every morning.Lunch: Fresh Spring (Rice-Paper) Rolls. Choose up to 3 vegetables low In fodmaps and toss in some protein if you want. Exclude the avocado and scallions.Dinner:Maple Garlic Glazed Salmonn + low FODMAP vegetables + 1 cup cooked brown rice (good for fiber).Snack 1:One big handful of macadamias, Brazil nuts or walnuts (40g maximum). These are good for fiber and nutrients.Snack 2:Certified low FODMAP Dark Chocolate, Nuts and Sea Salt Snack Bar.