They include fiber as mentioned previously potassium 4700 mg from food calcium

They include fiber as mentioned previously potassium

This preview shows page 75 - 78 out of 134 pages.

They include fiber, as mentioned previously, potassium (4700 mg from food), calcium (1000 to 1300 mg), iron, vitamin B-12, and vitamin D. A person working through the FODMAPs evaluation needs to provide these supplements through other non-FODMAP sources. An all- inclusive vitamin supplement would do the trick, except for fiber. Here’s a sample daily menu, provided by FODMAP expert Kate Scarlata: Breakfast High-Fiber Breakfast Porridge 1/9 cup old-fashioned oatmeal 4 teaspoons red quinoa 4 teaspoons oat bran ½ cup lactose-free milk ½ cup water 1/3 tablespoon chia seeds 1/3 tablespoon chopped walnuts Dash of cinnamon Dash of maple syrup 1/6 cup chopped strawberries Lunch Bibb Lettuce, Feta and Pecans with Dijon Dressing ¼ head Bibb lettuce 1/8 cup Feta cheese, crumbled ¼ tablespoon red wine vinegar ¼ teaspoons Dijon mustard ¼ chopped tomato ¾ tablespoon olive oil Dash of sea salt Dash of pepper ½ teaspoon fresh chives, chopped 1/8 cup pecans, toasted Blueberry Kiwifruit Smoothie ¼ cup frozen blueberries 1 small kiwifruit, peeled 1/3 cup lactose-free vanilla yogurt Ice as desired Dinner Maple Dijon Pork and Pineapple Kabobs 3 teaspoons maple syrup 3 teaspoons Dijon mustard 1/4 pound pork tenderloin 1/2 red pepper 1/8 fresh pineapple 1/4 zucchini Baby Kale Salad with Simple Mustardy Dressing Dash sea salt ½ tablespoon red wine vinegar 1 teaspoon fresh chives, chopped 1 teaspoon Dijon mustard - best quality like Maille 1 ½ tablespoons olive oil 1 medium-size potato Dessert Frozen Banana Pop 1 peeled banana 1/8 cup nonfat vanilla Greek yogurt 1/8 cup finely chopped unsalted peanuts 1/2 tablespoon mini semi-sweet chocolate chips ( - diet/menu ) 75
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Nutrition Here’s a breakdown of the nutritional content of a typical day on a low FODMAP diet, alongside recommendations from the U.S. Government’s “2010 Dietary Guidelines for Americans”. Diet figures were calculated by U.S. News and World Report , using ESHA Food Processor software. Low FODMAP Diet Recommended Calories 1,417 Women Men 21-25: 2,000 26-50: 1,800 51+: 1,600 21-40: 2,400 41-60: 2,200 61+: 2,000 Total Fat 44% 20%-35% Saturated 8% Less than 10% Trans 0% N/A Total Carbohydrates 46% 45%-65% Sugars (total except as noted) 18% N/A Fiber 24 g. Women Men 19-30: 28 g. 31-50: 25 g. 51+: 22 g. 19-30: 34 g. 31-50: 31 g. 51+: 28 g. Protein 15% 10%-35% Sodium 1,693 mg. Under 2,300 mg., under 1,500 mg. for 51+ Potassium 3,456 mg. At least 4,700 mg. Calcium 607.5 mg. 19-50: 1,000 mg. 51+: 1,200 mg. Vitamin B-12 1.5 mcg. 2.4 mcg. Vitamin D 1.5 mcg. 15 mcg. Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat and carbohydrate content may not add up to 100 percent. ( ) 76
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Monash University maintains a Web site ( ) dealing with the Low FODMAP diet for Irritable Bowel Syndrome. Available from this Web site are a number of resources and products, including smart phone apps, a blog, and frequently asked questions (FAQ).
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