Low FODMAP Meal Plan

This program was created using low FODMAP foods with the following principles in mind:

Fiber

Fiber has several health benefits including improving digestive health. Following a low FODMAP diet can result in a decreased fiber intake. This is why the meal plan has been designed to contain up to 30 grams of fiber daily from low FODMAP fruits, vegetables, nuts, and grains. Soluble fiber found in oats, green beans, and spinach is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.

Protein & Healthy Fats

This program is lower-carbohydrate, paired with healthy fats and high-quality protein sources to create a steady release of energy throughout the day. Getting enough daily protein can help with weight management and prevent muscle loss. This meal plan provides 20% of your daily calories from protein. Omega-3 fatty acids are incorporated from salmon, nut butter, nuts, and seeds. These fats provide cardiovascular benefits and reduce inflammation.

Antioxidants

A low-FODMAP diet may be poor in natural antioxidants, such as flavonoids, carotenoids, and vitamin C contained in some FODMAP-rich vegetables. To prevent this, the plan provides essential fat-soluble antioxidants like vitamin A and vitamin E from nuts and oils. These foods are paired with healthy fats to increase absorption. This plan includes polyphenols found in cocoa, grapes, and oats and provides vitamin C from whole food sources like bell peppers, kiwi, and squash.

Iron

Iron is an important mineral that helps produce red blood cells and transports oxygen throughout the body. Iron is a potential nutrient deficiency on a low FODMAP diet. This program provides daily iron from foods like turkey, chicken, salmon, and eggs. These iron sources are paired with foods that have vitamin C to enhance iron absorption.

B Vitamins

Research shows a decrease in B vitamins, such as Riboflavin and Thiamin in a low FODMAP diet. These vitamins help enzymes release energy from carbohydrates and fat, break down amino acids, and transport oxygen and energy-containing nutrients around the body. This meal plan provides the recommended daily amount of Riboflavin and Thiamin from salmon, spinach, eggs, chicken, and rice.