The Low-FODMAP diet is designed to reduce symptoms of irritable bowel syndrome (IBS) and other digestive issues by limiting foods high in fermentable carbohydrates, which can trigger bloating, gas, and abdominal pain. Benefits include:
- Reduced Digestive Symptoms: Decreases bloating, diarrhea, and constipation in many IBS patients.
- Improved Quality of Life: Eases discomfort, allowing better daily functioning and less dietary stress.
- Personalized Food Tolerance: Helps identify trigger foods through a structured elimination and reintroduction process.
- Evidence-Based: Supported by studies showing symptom improvement in 50-75% of IBS sufferers.
The diet requires guidance from a dietitian to ensure nutritional balance and proper implementation.
Low-FODMAP Grocery List
Essentials for a Low-FODMAP Kitchen
- Chicken breast
- Ground turkey
- Salmon
- Eggs
- Spinach
- Zucchini
- Carrots
- Green beans
- Potatoes
- Strawberries
- Blueberries
- Bananas (unripe)
- Olive oil
- Coconut oil
- Rice
- Quinoa
- Lactose-free milk
- Hard cheeses (cheddar, parmesan)
Example Low-FODMAP Recipes
Low-FODMAP Chicken Stir-Fry
- Slice 1 lb chicken breast into strips.
- In a skillet, heat 2 tbsp olive oil over medium heat.
- Add chicken, 1 cup sliced zucchini, and 1 cup sliced carrots; cook 8 minutes.
- Season with 1 tsp dried oregano, salt, and pepper.
- Serve over 1 cup cooked rice.
Low-FODMAP Baked Salmon with Green Beans
- Place 2 salmon fillets on a baking sheet.
- Drizzle with 1 tbsp olive oil and sprinkle with salt and 1 tsp dried dill.
- Toss 2 cups green beans with 1 tbsp olive oil and salt; add to the sheet.
- Bake at 400°F for 15 minutes until salmon flakes easily.
- Serve with a side of mashed potatoes.
Low-FODMAP Banana Oat Muffins
- Mash 2 unripe bananas in a bowl.
- Mix with 2 eggs, 1/4 cup lactose-free milk, 1 cup gluten-free oats, 1 tsp baking powder, and 2 tbsp maple syrup.
- Divide batter into 6 muffin cups.
- Bake at 350°F for 20 minutes until firm.
- Cool and serve with a few blueberries.