Fodmap Diet Plan And Chart, Foods to Avoid, Fodmap Meals

High Fodmap Low Fodmap

The Fodmap diet plan targets and cuts the intake of certain carbohydrates that are hard for many to digest. FODMAP is actually an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. While these are all normal bacteria for a human gut, the elimination of these carbohydrates has been proven to help those suffering from Irritable Bowel Syndrome, or IBS.

What Foods Are Safe to Eat on the Fodmap Diet?

When it comes to IBS, a Fodmap elimination diet plan can be the only remedy. The low Fodmap vegetable graph includes broccoli, bean sprouts, cucumber, carrots, parsnips, potatoes, pumpkin, red peppers, tomatoes, squash, turnips, kale, lettuce, green beans, and corn. These are all things that are acceptable and should not have any negative effects nor exacerbate IBS symptoms.

Fruits also have to be managed carefully when on a Fodmap diet. The fruits that are allowed are bananas, kiwi, lemon, orange, grapes, raspberry, cantaloupe, blueberries, cranberries, and pineapple. All of these fruits can be safely eaten without adverse side effects.

As far as meats go, mostly anything is fine if it is a natural cut of meat. The foods allowed on the Fodmap diet chart are all specifically chosen for their health benefits and low Fodmap ratio. A cut of beef, chicken, lamb or pork can be eaten with little to no repercussions.

What Foods Should you Avoid? 

On The Fodmap elimination diet list, there is a short but strict selection of foods to avoid that are high in FODMAP. When ingested these foods can inflame IBS symptoms causing intense gastrointestinal pain. High Fodmap vegetables include garlic, onions, asparagus, cauliflower, peas, scallions, cabbage and beans like lima, kidney or soya.

There are fruits to avoid as well. Steer clear of apples, apricots, pears, plums, raisins, watermelon, mango, grapefruit, avocado, and blackberries.
Do not eat any processed meats like lunch meat or sausage. These are a huge cause of IBS pain for a lot of people. Possibly because most lunch meats and sausages are older and packed with preservatives. When those preservatives get into our stomach, they are much harder for our bodies to break down and digest. It can cause the overproduction of stomach acid as your body tries to compensate for all of the preservatives, resulting in a sour stomach and even acid reflux.

What Are Some Good FODMAP Friendly Meals?

There are many different things you can cook. Here I will give you a brief run through of an average breakfast, lunch, and dinner on the Fodmap diet. For breakfast, I would recommend a bowl of oat-based cereal or oatmeal. These are both an excellent source of fiber, which keeps your energy levels up, your blood sugar stable, and your bowels regular. Eating a breakfast filled with fiber also helps you feel full for much longer after you eat. Which is perfect to get you through the morning work hours without feeling tired or hungry.

For lunch, I often have a simple turkey sandwich with cheese, spinach, tomato, and mustard. Throw in a few carrots and a fruit of my choosing for a well-rounded lunch. The best thing about fodmap diet meals is that you don’t have to give up everything you love, you can still eat sandwiches and even burgers. Just keep it simple and don’t add too many toppings. Always remember to check your list of DO NOT EAT’s to avoid any IBS flare-ups or pain.

Lastly, as a dinner option, you should try Baked Salmon with Butternut squash. You can also have a salad with your dinner, just be sure to keep the dressing simple, just oil, and vinegar. This is one of my favorite meals, however, not everyone is a fan of seafood. If you prefer your meal come from the land, then just cook up a pasta dish using corn based pasta and some lean ground beef. Once again I add spinach for flavor and the added vitamins. I also recommend adding a sprinkle of parmesan cheese to the top for that extra bite of flavor.

We provide customized meal plans by gender, age, height, and weight. If you are interested, then try our one-week free trial. Contact us below. It will change your life.

About the author

Mark

Chief editor at Unique To You Nutrition, certified nutrition coach and personal trainer with SOLDIERFIT. Father to 6 kids and just as busy as you are.

Click here to add a comment

Leave a comment: