Low FODMAP Diet Meal Plan

يمكن لنظام غذائي منخفض FODMAP تحسين أعراض الجهاز الهضمي أو القولون العصبي بالنسبة لك

Low FODMAP Diet Meal Plan stands for "Fermentable Oligosaccharides,Disaccharides, Monosaccharides And olyols. These fermentable short-chain carbohydrates are prevalent in the diet.

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that affects 1 out of 10 people in the United States each year. With symptoms like cramping, diarrhea, gas and bloating, it's no surprise that living with IBS can have a significant effect on a person's quality of life.

Diet is one way people manage the symptoms of IBS. A common treatment approach is to avoid the foods that trigger symptoms. A new diet for IBS, developed in Australia, is showing promise in managing IBS symptoms. It's called the low FODMAP diet.

Researchers suggest that the small intestine does not absorb FODMAPs very well. They increase the amount of fluid in the bowel. They also create more gas. That's because bacteria in the colon they are easily fermented by colonic bacteria. The increased fluid and gas in the bowel leads to bloating and changes in the speed with which food is digested. This results in gas, pain and diarrhea. Eating less of these types of carbohydrates should decrease these symptoms.

So far, studies have shown that a low FODMAP diet improves IBS symptoms. One study even found that 76% of IBS patients following the diet reported improvement with their symptoms.

Content

What is low FODMAPs ?

What is a low FODMAP diet?

High and low FODMAP food

Breakfast : Strawberry Chia Jam

Breakfast : Toast Toppings!

Breakfast : Zucchini Breakfast Cake

Breakfast : Spiced Pumpkin Mug Cake

Breakfast : Brazilian Cheese & Rosemary Rolls

Breakfast : 1 Minute Oatmeal Bread

Breakfast : Carrot, Banana & Kale FODMAP-friendly muffins

Breakfast : Sweet Potato Bread with Dark Chocolate Chips

Lunch : Simply Seared Salmon with BBQ Rub

Lunch : Cheesy Turkey Tostada Pizzas

Lunch : Sesame Tofu with Broccoli and Cashews

Lunch : Shrimp Cakes with Lime Chili Aioli

Lunch : Sesame Chicken with Asian Ginger Drizzle

Lunch : Sante Fe Chicken Tortilla Soup

Lunch : Pumpkin & Spinach Stuffed Shells

Lunch : Roasted Greek Lemon Potatoes with Seared Chicken

Dinner : Asian Noodle Soup with Gingered Chicken Meatballs

Dinner : Cajun-spiced Chicken Nourish Bowl

Dinner : Korean BBQ Meatballs (low FODMAP)

Dinner : Low FODMAP Shrimp Scampi Pizza

Dinner : Nourishing Spinach Crepe

Dinner : Soba Noodle Salad with Asian Peanut Sauce

Dinner : Low FODMAP Chicken and Rice Soup with Turmeric

Dinner : Mustard-y Pretzel Crusted Chicken

Desert : Wheat-free Oatmeal Cookies with Dark Chocolate Chips and Walnuts

Desert : Whole Fruit Popsicles

Desert : Spiced Low FODMAP Hot Chocolate

Desert : No Bake Brownie Bites

Desert : Nantucket Cranberry Blueberry Pie (FODMAP friendly)

Desert : Mini Lemon Cream Pie in a Mason Jar