This Low FODMAP recipes and gluten free meal plan are great tools for resolving digestive issues. Learn what FODMAPS are and how they can improve your health!
*Disclaimer* Please note that I am not a medical or FODMAP nutritional professional. I am simply sharing my own experiences and nutritional tips in this post. Food sensitivity varies from person to person, so please work with a specialist or nutritional professional before starting this meal plan. I list a few specialists below! Also, this post does contain affiliate links. Thanks for supporting!
What are FODMAPs?
FODMAP is an acronym (abbreviation) referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
- Oligosaccharides (ex: Fructans, which are in a lot of resistant starch vegetables, and Galacto-oligosaccharides)
- Disaccharides (ex: Lactose)
- Monosaccharides ( ex: high amounts of Fructose)
- (A) AND
- Polyols – These include foods such as mannitol, isomalt, maltitol, sorbitol, and even xylitol
Basically, these are small chain sugars and non digestible or not easily digested fibers. For those who are sensitive, these foods can cause issues like gas, discomfort (i.e bloating), diarrhea, and other IBS related symptoms.
This is especially true if your gut is inflamed or if you have an imbalance of good and bad bacteria.
Who should try low fodmap recipes and why
Do you suffer from a lot of digestive discomfort and don’t know why? Even though you eat well and take all the “healthy” supplements too. It’s possible that you could have some fructose intolerance.
But as I mentioned above, it really is IMPORTANT to work with a practitioner or dietitian that specializes in this area. specialist or nutritional professionalis an amazing resource and FODMAP expert! She even has a FODMAP diet checklist.
EA Stewart is another great RD and resource, and there is also a meal plan on her site.
Anyway, I’ll tell you my story. I think you will be able to relate in one way or another.
As many of you know, I contracted a wicked parasite in Africa, back in 2006. It made me pretty sick for years and ruined my gut. Of course, I didn’t know that was the cause.
Add stress and overtraining to the mix and things just got worse. Then I had to have reconstructive colon surgery.
All this to say, when you’re gut has been through that much trauma, it needs a lot of love. It needs:
- a reboot of good bacteria
- protection (as in a stronger gut lining)
- reduction of inflammation
Here’s the thing. I will ALWAYS need to to work on my gut health due to this nature. I wish I could say I never stress and I have perfect health. But no, it isn’t perfect because I’m human.
The key is to work on one area at a time to tackle any unwanted continual flare ups.
Hence this Low FODMAP recipes meal plan. REDUCE, not eliminate Eliminating multiple food groups won’t solve anything for most people. It just adds stress. The only ongoing elimination you will see from me is gluten, obviously.
Examples of high FODMAP foods
- Fructose: High fructose corn syrup, honey, and agave nectar
- Oligosaccharides and Polyols: Certain fruits, such as stone fruit (apples, pears, peaches, pears, plums) as well as watermelon
- Wheat and vegetables: artichokes, peas, asparagus, cauliflower, mushrooms, garlic, leeks/onions. Barley, Rye, and Wheat of course.
- High lactose foods: Especially milk with sugar. (ex: skim milk, evaporated milk, condensed milk. Soft cheese, fat free/sugar yogurts, ice cream, etc.)
- GOS (Galacto-Oligosaccharides) foods: Certain beans and legumes (baked beans, kidney beans, bortolotti beans). Chickpeas and lentils may be tolerated down the road, but not at first.
- Others to consider – Cashews, Soy milk, and even honey. Also sugar alcohols (sorbitol, etc.)
Examples of low FODMAP foods
These are foods that you’ll find in the meal plan below. (SOURCE)
- Fruit: grapes, bananas, citrus fruit, and berries
- Grains and starch: Whole grain gluten-free bread that’s low in sugar, teff, quinoa, rice, and gluten-free oats.
- Vegetables: Peppers, carrots, cucumber, leafy greens, sprouts, green beans, tomato, zucchini, herbs, and potatoes
- Dairy products: Aged cheese or hard cheese (ex: brie, cheddar, parmesan), Rice milk (Almond or coconut milk in smaller amounts) , or organic lactose free milk yogurt (in moderation)
- Other: Maple syrup, coconut/palm sugar, chia seed, pumpkin seeds
- Herbs and certain spices such as chili, fenugreek, ginger, lemongrass, mustard seeds, pepper, turmeric, chives (green top only), and saffron. Here’s an extensive FODMAP flavor list if you need it!
FOODS STILL BEING TESTED – Small amounts of almond flour, coconut flour, chickpeas, and coconut cream.
In general, meat, eggs, olive oil, poultry, ghee, and seafood are all pretty safe!
KEEP THIS –> Here’s a great resource for understanding the phases of reintroducing FODMAPS
Is this meal plan right for you?
This is best for anyone who is:
- Struggling with digestive issues for an unknown reason, despite a healthy diet.
- Trying to restore gut lining and/or manage its current health.
If something feels “off,” it could be you’re just not digesting FODMAPS well. It typically takes 4-6 weeks after elimination for the gut to heal. After that, you can start to introduce the foods back into your diet.
If you are new to this type of eating, this Beginners’s Guide is a helpful resource. I also recommend checking out this FODMAP food database/app and Low FODMAP List. It’s constantly being updated with new research.
Low fodmap meal plan
These recipes may need adjustment according to your dietary needs and per your doctor’s recommendations.
Ex: If something calls for garlic/onion, just eliminate it from recipe. Instead of honey, use maple syrup. If something calls for coconut or almond flour, be mindful and only use a little, or substitute with potato starch, tapioca starch, plantain flour, or teff flour.
PLEASE feel free to ask questions. I will do my best to point you in the right direction and/or to the right qualified person.
REMEMBER: This way of eating is not forever, just to “test” and reintroduce foods that cause discomfort.
Try using garlic infused olive oil instead of garlic. The stem of green onion is lower FODMAP. These are suggestions recommended to me by other professionals.
(Use maple syrup, rice protein, and oat flour)
Snacks and Healing Drinks
(Use Rice milk or Organic Coconut Milk for lowest in FODMAPs)
(Instead of almond flour, try arrowroot starch or potato starch flour)
(Use Rice Milk or Canned Organic Coconut milk for Lowest in FODMAP)
Skip the garlic and onion. A little bit of coconut flour can be okay. But feel free to use arrowroot starch or potato starch instead.
Skip the garlic and use stem of green onion/scallion
Skip the garlic and onion or reduce amount. For those sensitive to coconut flour, use potato starch, tapioca starch, plantain flour , or teff flour.
A small amount of almond flour is okay in this recipe, but feel free to replace with rice flour or cornstarch. There are notes for substitutes on the recipe page.
BONUS Dessert –> Flourless Peanut Butter Churro Cupcakes
If you’d like a full printable PDF version of this meal plan, just click here.
Low FODMAP recipes grocery list
If you have any questions, feel free to comment or email me. Would love feedback or more ideas for future meal plans.