Low FODMAP

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates (sugars) which can be more difficult to digest and can cause digestive distress for some people. 

The low FODMAP diet is an elimination diet that excludes certain foods that are high in these “FODMAPs.” The elimination phase is then followed by re-introduction of individual FODMAP-containing foods one at a time in order to identify which foods might be causing symptoms. The elimination phase of the low FODMAP diet is not meant to be followed long-term.

We don’t provide specific medical, dietetic, or nutrition advice here, so please always consult your healthcare professional when making changes to your diet (especially with the low FODMAP diet since it eliminates so many foods).

However, if your doctor or registered dietitian has told you to follow a low FODMAP diet, we wanted to provide you with this resource in order to utilize the Meal Planner to help follow the guidelines. Additionally, since the low FODMAP diet is not long-term, you won’t need to follow these restrictive guidelines for long. And if you identify certain foods that are troublesome for you, just add them to your Allergies & Dislikes preferences so none of the recipes that appear on your Discover page will include those ingredients!

It can be more challenging to follow a low FODMAP diet when you are plant-based, as staple plant-based protein sources such as legumes tend to be high in FODMAPs. You can include small portions of canned, rinsed legumes in a low FODMAP diet as these tend to be lower in FODMAPs than boiled legumes. Try to stick to a serving of about ¼ cup or 64 grams. And make sure to consume low FODMAP protein sources such as tempeh, tofu, quinoa, nuts, & seeds! 

Below is a list of some of the recipes you’ll find in the Meal Planner that are low in FODMAPs:

Breakfasts:

• Piña Colada Smoothie
• Strawberry Banana Oatmeal
• Overnight Oats - Blueberry Cobbler
• Super Granola Bowl with Cacao Nibs
• Cocoa-Raspberry Overnight Oats
• Z’Oatmeal (Zoats!)
• Classic French Toast – use gluten-free bread 
• Strawberry-Vanilla Chia Seed Pudding
• Bananas Foster Overnight Oats
• Chocolate Protein Smoothie
• Thin Peanut Butter Pancakes with Raspberries
• Golden Brown Rice Bowl
• Baked Oatmeal with Caramelized Bananas

Lunches & Dinners:

• Protein-Power Snack Lunch (GF)
• Quinoa-Kale-Lemon-Dill Salad
• Whole Grain Salad with Fresh Creamy Cucumber Basil Soup
• Veggie Medley Salad – leave out or limit portion of avocado, use GF bread
• Smoked Tempeh & Veggie Sandwich – use gluten-free bread
• Pasta with Creamy Tofu Pesto – use gluten-free pasta 
• Simple Beans & Greens – limit portion of chickpeas 
• Sweet & Tangy BBQ Sandwich Lunch – use gluten-free bread

Snacks:

• Baked Kale Chips
• Chocolate Banana Soft Serve
• Unsalted Pistachios
• Black Pepper Popcorn
• Refreshing Green Smoothie
• Sweet Baked Plantains
• Peanut Butter Coconut Cookie Dough Bites
• Roasted Sesame Seaweed Snacks

For recipes that aren’t inherently low FODMAP, here are some tips & tricks to adapt them! 

• If a recipe calls for garlic, use garlic-infused olive oil instead. This is because the FODMAPs in garlic are not fat soluble, so the garlic flavor is transferred to the oil but the FODMAPs aren’t. 
• If a recipe calls for legumes such as beans or lentils, use canned instead of dry, and rinse them well before using. Try to stick to a portion of ¼ cup or 64 grams. 
• If a recipe calls for unsweetened plant-based milk, choose almond milk, hemp milk, rice milk, macadamia milk, or quinoa milk as these are low-FODMAP options. Plant-based milks that are higher in FODMAPs include soy milk, oat milk, pea protein milk, & cashew milk. 
• If a recipe calls for bread, pasta, tortillas, etc. use gluten-free versions that are not multigrain. 
• If a recipe calls for bananas, use under-ripe bananas. This is because as bananas ripen, they accumulate a type of FODMAP called oligofructans, therefore riper bananas are higher in FODMAPs. 

If you have more questions about low FODMAP foods, our Food Coaches are here to help!