33 low FODMAP dinner recipes | Karlijn's Kitchen (2024)

FAQs

How do I eat enough on a low Fodmap diet? ›

Each of these popular diet approaches overlaps with the Low FODMAP approach, but with one important difference – the Low FODMAP diet is a therapeutic diet to treat IBS. Whole30, Paleo, and the Ketogenic diet are not. This difference is important when it comes to long-term management of IBS.

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

Include lean meats, eggs, and fish to ensure adequate protein intake during an IBS flare. Avoid heavily spiced and processed meats (sandwich meat, etc.) and fried foods. Poach or boil eggs to avoid added fats.

The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.

Can you eat low FODMAP forever? ›

In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term. This is for a number of reasons: 1. Many people can re-introduce some higher FODMAP foods into their diet and still have good symptom control.

Chicken and broccoli, fish with steamed vegetables or beef with tomato and peppers might be good choices while Szechuan sauce, Kung Pao and Chop Suey are likely to contain garlic, onion and other high fodmap vegetables. Where possible, stick to plain proteins and ask if the fried rice is onion and garlic free.

Low FODMAP Meal ideas at McDonalds:

Quarter Pounder BLT with fries (no cheese, no bun, no onions, no pickles) Lettuce wrap = Ask for 2 extra lettuce leaves. Hashbrown = Ask for 2 hashbrowns as buns. Quarter pounder without cheese (no bun, no onions, no pickles)

Monash recommends spacing your meals and snacks at least 3-4 hours apart. If you find that you are hungry within this 3-4 hour window, try snacking on foods that are FODMAP free or have a very large safe serving size. These can be eaten freely and according to your appetite.

Eat small and often.

Great options include: Low FODMAP nuts like brazils, walnuts, peanuts and macadamias. Peanut butter and banana on rice crackers. Smoothies made with suitable milk (full cream lactose free milk or soy protein milk contain are richer in calories, protein and calcium than other milk alternatives)

If you want to eat more than the recommended serving size for a low-FODMAP food then you need to check the additional information provided with each food listing. Some low-FODMAP foods will become high FODMAP at larger serving sizes, while others will remain safe to eat in bigger serves.

It means strictly avoiding all high FODMAP foods for two to six weeks, and then monitoring to see if his gut symptoms improve. If symptoms improve, he can move on to the reintroduction phase and, if they don't, then he should consider other diet and lifestyle strategies.