Ep 37 - What CAN you eat on low FODMAP diet?
01/16/24 • 19 min
In this episode, I'll be focusing in on what foods you CAN eat, and less on what's high FODMAP.
I understand the challenges of finding inspiration for meals that avoid triggers and combat the dreaded bloat. I hope this episode gives you ideas and confidence to rediscover the joy of eating while maintaining a low FODMAP diet.
Episode Highlights:
🌾 Grains and Carbs: Explore the variety of low FODMAP grains, from spelt sourdough to quinoa, making your meals both delicious and IBS-friendly.
🥦 Vegetables Galore: Learn about low FODMAP vegetables, adding colour and nutrients to your plate.
🍇 Fruit Revelations: Discover the world of low FODMAP fruits, from tropical ones like pineapple to berries, offering a sweet touch without the tummy trouble.
🍝 Meal Ideas: Get practical meal suggestions, from stir-fries to sushi bowls, making IBS-friendly eating a yummy experience.
🧀 Dairy Dilemmas: Demystify dairy in the low FODMAP world. A moderate amount of hard cheese and lactose-free milk can be part of your daily intake.
🍜 Pasta Possibilities: Break free from the misconception that pasta is off-limits—find out how to enjoy it with low FODMAP choices like brown rice pasta.
🍴 Flavour Tricks: Learn subtle flavour enhancements, like garlic-infused oil and spice additions, making your low FODMAP meals a gastronomic delight.
🍰 Sweet Treats: Delve into low FODMAP dessert options, including a rhubarb crumble recipe that's both indulgent and gentle on the digestive system.
Don't let IBS dictate a bland set of meals. Tune in, try out these delicious suggestions, and let's make your low FODMAP diet enjoyable whilst you're on it.
Email your questions to [email protected], and I'll help you find a way to eat that's easier on your digestion.
Relevant episodes
- Ep 17 & 18 - low FODMAP diet overview and FODMAP reintroduction guidelines
- Ep 8 - Vegetarian diet for IBS
- Ep 19 - Dairy and IBS
- Ep 23 - Dietary fat and IBS
Work with me
- Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
- 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
Instagram - @goodnessme_nutrition
In this episode, I'll be focusing in on what foods you CAN eat, and less on what's high FODMAP.
I understand the challenges of finding inspiration for meals that avoid triggers and combat the dreaded bloat. I hope this episode gives you ideas and confidence to rediscover the joy of eating while maintaining a low FODMAP diet.
Episode Highlights:
🌾 Grains and Carbs: Explore the variety of low FODMAP grains, from spelt sourdough to quinoa, making your meals both delicious and IBS-friendly.
🥦 Vegetables Galore: Learn about low FODMAP vegetables, adding colour and nutrients to your plate.
🍇 Fruit Revelations: Discover the world of low FODMAP fruits, from tropical ones like pineapple to berries, offering a sweet touch without the tummy trouble.
🍝 Meal Ideas: Get practical meal suggestions, from stir-fries to sushi bowls, making IBS-friendly eating a yummy experience.
🧀 Dairy Dilemmas: Demystify dairy in the low FODMAP world. A moderate amount of hard cheese and lactose-free milk can be part of your daily intake.
🍜 Pasta Possibilities: Break free from the misconception that pasta is off-limits—find out how to enjoy it with low FODMAP choices like brown rice pasta.
🍴 Flavour Tricks: Learn subtle flavour enhancements, like garlic-infused oil and spice additions, making your low FODMAP meals a gastronomic delight.
🍰 Sweet Treats: Delve into low FODMAP dessert options, including a rhubarb crumble recipe that's both indulgent and gentle on the digestive system.
Don't let IBS dictate a bland set of meals. Tune in, try out these delicious suggestions, and let's make your low FODMAP diet enjoyable whilst you're on it.
Email your questions to [email protected], and I'll help you find a way to eat that's easier on your digestion.
Relevant episodes
- Ep 17 & 18 - low FODMAP diet overview and FODMAP reintroduction guidelines
- Ep 8 - Vegetarian diet for IBS
- Ep 19 - Dairy and IBS
- Ep 23 - Dietary fat and IBS
Work with me
- Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
- 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
Instagram - @goodnessme_nutrition
Previous Episode
Ep 36 - Case Study - Perimenopausal digestion chaos
Here's another case study from my Gut reset program. Hear Ruth's story of a digestive journey from chaos to calm.
Ruth's Journey
Ruth started to work with me beset by upper abdominal pains, bloating, erratic bowel movements and irregular menstrual cycle.
- Ruth was looking for calm and control of symptoms, she didn't know what to turn to next.
- Using the low FODMAP diet to create structure and clarity on food intolerance.
- Harnessing the gut-brain axis to bring more calm and focus.
- What supplement didn't go so well for Ruth, and the ongoing struggle of a digestion changing based on monthly periods.
- What happened after the Gut Reset - Ruth's continued progress.
Relevant episodes
- Ep 1 - Normal digestion
- Ep 32 - Tony's case study - restrictive dieting and bile acid reflux
Work with me
- Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
- 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
Next Episode
Ep 38 - IBS & weight loss: a battle of the diets
This episode is for people with IBS who want to lose weight but struggle to change their diet. It won't be suitable for everyone, and I'll be creating a 'how to GAIN weight' episode soon. I cover
- common challenge of trying to lose weight while dealing with digestive discomfort.
- Addresses the misconception that IBS causes weight gain and explores potential associations, including low transit time, high methanogen overgrowth, and others.
- The importance of addressing IBS symptoms before focusing on weight loss.
- Start with a gradual approach to weight loss, starting with basic dietary improvements.
- Why addressing your digestion first, before weight loss is important.
- Balancing Exercise and IBS
- Discussing you motivations for Weight Loss: Encourages you to question their motivations for wanting to lose weight.
- Alternative Measures for health beyond weight, such as fitness levels and waist-hip ratio.
Work with me
- Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
- 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
Instagram - @goodnessme_nutrition
Inside Knowledge for people with IBS - Ep 37 - What CAN you eat on low FODMAP diet?
Transcript
Why is it so hard to know what to eat with IBS? Especially when there is actually a lot of information about the low FODMAP diet and other diets online. That's exactly what I'm going to cover in this episode of The Inside Knowledge. I'd like to give you a bit of inspiration for cooking some new things, getting back to enjoying eating again, but also avoiding the dreaded bloat. You'll learn which foods are low FODMAP and how to build a tasty meal. Some flavour tricks t
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