This “Low FODMAP Menu – 1 Day on a Diet” is a compilation of Low FODMAP recipes for a whole day.
Low FODMAP diet is divided into 3 phases:
- elimination phase
- reintroduction phase
- modified diet phase
The first phase should usually last only about 6 weeks. It is because it is quite restricted. Its main goal is to reduce or eliminate the symptoms and then we can reintroduce problematic foods in different quantities, being symptom free. After this second reintroduction phase we can eat again the products that aren’t Low FODMAP, but they didn’t give us symptoms, in adequate quantities that we tolerate. For myself, for example, all of the lactose products are fine. I am living on a modified diet phase right now, but every now and then I have flare ups. If this happens, the best medicine for me is to come back to more strict elimination phase again. It helps me to feel better again.
This is why I prepared this “Low FODMAP Menu – 1 Day on a Diet” for you. It is for all of you who are starting on an elimination diet or sometimes feel like they need to come back to it.
BREAKFAST
Many people say that this is the most important meal of the day.
I agree with that to some point, because if I don’t have a proper breakfast, I am more vulnerable to gobble down anything that is available in front of me in work, for example a non Low FODMAP cake.
I divide breakfast into 2 categories: those milky or sweet ones and savoury.
One of my favourite milk (lactose free to be Low FODMAP) breakfasts are and Overnight Oats.
You can find a recipe for them here. It is super easy, because all preparing is done they night before. In the morning you just need to take it out of the fridge and enjoy!
Another tasty milky breakfast is a simple porridge, with some Low FODMAP sweetener or a bit of sugar and cinnamon. You can also add some Low FODMAP fruit, for example finely chopped clementine.
If you have a bit of time in the morning, I suggest to make some pancakes, either in crepe thin style or the thicker American ones, for example my Gluten Free Banana Pancakes (above). They are so good! But during the week I don’t always have the time to do it. Then a marvellous option is scrambled egg for breakfast. It can have a variety of added ingredients, including spring onion (green part), smoked bacon, cherry tomatoes, peppers in a variety of colours etc. A great example of a scrambled egg breakfast for big hunger is my Scrambled Egg and Veggie Breakfast (below).
It is quite a big breakfast, but if you prefer, you can just have a rice cake with a slice of cheese, topped with tomato and cucumber.
Remember that most of cheeses can be eaten on a Low FODMAP diet, for example:
- Swiss cheese – (40 g, according to the FODMAP Monash app) per portion,
- cream cheese – (40 g, according to Monash, 2 tbsp – FODMAP UK app),
- In terms of mozarella – 40 g /Monash/, ‘suitable product /FODMAP MAestro UK/,
- feta – (40 g, according to Monash, ‘suitable product’ – FODMAP UK app, depending on the product),
- cheddar -(40 g, according to Monash, ‘suitable product’ – FODMAP UK app)
- and camembert -(40 g, according to Monash, ‘suitable product’ – FODMAP UK app, depending on the product).
SNACK
Fruit and vegetables are probably the best and most healthy choice of snack. But we cannot eat all of them, some in smaller quantities. This infographic not only explains the Low FODMAP diet, but also lists main foods that we should or shouldn’t consume on a Low FODMAP diet. It is quiet simplified, therefore it isn’t a full list.
“Studies show that a low FODMAP diet will help to treat up to three-quarters of people with IBS and there is evidence to show that a low FODMAP diet also helps control symptoms in the majority of people with both quiescent (inactive) IBD and IBS.
FODMAPs act as prebiotics in the gut, meaning they stimulate the growth of good bacteria, which is probably important if you have IBD, so always aim to minimise your FODMAP restriction. A dietitian can guide you on how to find the level of FODMAP restriction suitable for you.” (Source: Monash University blog.)
With any disease listed, it is always good to consult a dietitian!
SNACK – CONTINUATION
A great, healthy Low FODMAP snack could be a pre cut vegetable such as carrot, pepper or cucumber with a homemade hummus. The shop bought one isn’t good, because it contains garlic. If you want a flavour of garlic but no symptoms, you can use a Low FODMAP Garlic Infused Olive Oil instead.
You need to remember that while before preparing the hummus, the tinned chickpeas should be first well rinsed and a safe serving is 42 g. You just need to blend it in a food processor with a bit of salt, Garlic Oil and other Low FODMAP spices, to your liking. I like a smoked paprika.
Another great snack is a Smoked Salmon and Cream Cheese Canapé. Yummy! It is simple and quick to prepare! Remember that meat and fish is mostly Low FODMAP, unless we add spices or other non Low FODMAP ingredients to it, for example garlic powder or onion flakes.
DINNER
Dinners for me include soups and main dishes, consisting usually of some carbohydrates source (i.e. potato, rice, pasta), meat or fish and vegetables. Still, I don’t cook soups as a side dish, I make big quantities and have it as a main.
Soups that I cook frequently include:
- Spring Vegetable Soup (below) – that will be in season very soon, because it is made from all of the freshly grown spring vegetables. It is full of flavour, whitened with a bit of cream.
- an Irish Stew – that I learnt to cook especially for my Irish other half. It is based on a diced beef (you can use cheaper cuts that will cook slowly for longer) and basic vegetables. And you can prepare this soup both in a pressure and slow cooker, that I adore lately.
- Since we are in a lockdown I don’t have much time for cooking. With a slow cooker I just need to get up a bit earlier. Then start the soup in the cooker and forget about it for a whole day! I have a crock – pot, which automatically turns off and changes into heating instead of cooking.
Main dishes recipes from around the world,
that I developed for the Low FODMAP diet include some of my favourites:
- Cabbage Rolls Stuffed with Veg and Mince – that is not only a tasty meaty meal, but also contains quite a lot of our 5 a day!
- Another classic dish for me, for lunch, dinner or even cold snack is a Spanish Omelette. I learnt to cook it form a Spaniard and I truly love this omelette! It requires some time for preparation, but it is well worth it. Plus you can prepare a bigger quantity, eat it next day, even cold.
- Some people think that you cannot have curry on a Low FODMAP diet. Of course you can, you just need to make sure to not add any garlic or onion. And be cautious with other, non Low FODMAP vegetables, too. You really need to try this Chicken Korma Curry and you will love its creamy texture.
DESSERT
On Fit FODMAP Foodie you will find recipes for cakes, cupcakes and other desserts, included lighter options.
If you are looking for Easter indulgence, then you should try those Easter Chocolate Cupcakes. They are such a treat!
For a bit lighter and also quick pudding, I suggest you my Coconut Chocolate Mousse – that can be sweetened with sugar or a Low FODMAP sweetener. The only waiting time is for it to set in the fridge, but preparing time is only a couple of minutes!
SUMMARY
When we are planning a Low FODMAP menu for the day, we need to remember that some foods, for example carrots, do not have detected FODMAPs, therefore they can be eaten in unlimited servings. BUT other foods are only Low FODMAP at certain servings, which we should not go over, for example 70 g for a sweet potato per meal. It is a serving, therefore to be eaten maximum in one meal.
FODMAP APP
If you wish to create own recipes, not only using ready Low FODMAP recipes, then I highly recommend this FODMAP Monash University app. They are pioneers in a Low FODMAP diet testing and the app is definitely trustworthy. It is paid app, but it is worth it!
Another, European app is FODMAP by FM from UK.
References:
- All of the recipes are dietitian reviewed
- I used Monash FODMAP i FODMAP by FM apps as a guide
- article form the blog of Monash University
- infographic by Abby Quillen
