Low FODMAP Diet
The Low FODMAP Food Plan is specifically designed for individuals with functional gut disorders, such as IBS (irritable bowel syndrome) or SIBO (small intestinal bacterial overgrowth). This plan temporarily removes high-FODMAP foods, which are poorly absorbed in the body and can lead to bloating, gas, and discomfort.
Nutritionist Approved Recipes
Breakfast
Breakfast Sausage
Ingredients:
-1 tablespoon dried sage
-1 teaspoon black pepper
-1 teaspoon dried fennel seeds
-1 teaspoon dried thyme
-½ teaspoon sea salt
-½ teaspoon red pepper flakes
-1 pound ground pork
-1 pound ground turkey
Salsa Verde Skillet Eggs
Ingredients:
- 2 teaspoons garlic-infused olive oil (or extra-virgin olive oil)
-1 to 2 tablespoons minced fresh jalapeño (about ½ to 1 small jalapeño, stem and seeds removed) (optional)
-½ cup Fody Foods Low FODMAP Salsa Verde
-4 large eggs
-Freshly cracked black pepper
-4-8 corn tortillas
Vegetable Dishes
Double Parmesan-Crusted
Delicata Squash
Ingredients:
- 2 delicata squashes, washed
- 3 tbsp olive oil
- 2 tsp dried thyme
- 1 tsp freshly ground black pepper
- 1 cup grated Parmesan cheese
Loaded Mediterranean Street Fries
Desserts
Silken Tofu Smoothie
Ingredients:
- ¾ cup (180 ml) cold milk I use unsweetened soy milk
- 3-4 ice cubes
- 6 ounces (120 g) silken tofu
- 1 heaped tablespoon cocoa powder
- 2 tablespoons almond butter sub peanut butter
- 1 tablespoon maple syrup
- ¼ teaspoon vanilla extract
- 1 pinch of salt
High Fibre Chocolate Pudding
Ingredients:
- 1 cup unsweetened almond milk you can use any non-dairy milk you like.
- 3 tbsp chia seeds
- 1 scoop dairy free chocolate protein powder or 1/2 cup cacao powder
- 2 tbsp maple syrup, add more if you like it sweeter.
FODMAPs = Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.
These are short-chain carbohydrates that can be poorly absorbed, causing digestive distress. Examples include onions, garlic, certain fruits, and dairy products. After 4-8 weeks on the Low FODMAP plan, foods are slowly reintroduced to identify which are well-tolerated.
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