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Low-fodmap

The Low‑FODMAP approach helps identify specific carbohydrate types that can trigger GI symptoms for some people. It is a short‑term learning tool—not a…

About Low-fodmap

The Low‑FODMAP approach helps identify specific carbohydrate types that can trigger GI symptoms for some people. It is a short‑term learning tool—not a forever diet. The process typically includes a brief elimination phase (2–6 weeks), followed by structured reintroduction to map your personal tolerance. Work with a clinician or dietitian for best results.

Three phases (in plain language)

  1. Eliminate briefly: minimize high‑FODMAP foods while keeping meals balanced and enjoyable.
  2. Reintroduce methodically: challenge one FODMAP category at a time (e.g., lactose, fructans) and note symptoms.
  3. Personalize long‑term: bring back as many foods as you comfortably can to keep your diet varied and nutritious.

Kitchen tips that make it work

  • Use garlic‑infused oil and the green tops of scallions for flavor in place of whole garlic/onions.
  • Choose low‑FODMAP fruits/vegetables during elimination; watch portion sizes, which often determine tolerance.
  • Check labels for inulin, chicory root, honey, HFCS, sugar alcohols (sorbitol, mannitol, xylitol) during elimination.
  • Keep meals balanced with protein, healthy fats, and suitable carbs to support steady energy.

Helpful connections

Low‑FODMAP is often used for IBS with a dietitian’s help. If you suspect lactose intolerance, see Dairy‑Free options. If celiac disease is a concern, speak with your clinician and review Gluten‑Free guidance.

Educational only; follow your clinician’s guidance. Low‑FODMAP is a short‑term tool to help you personalize—not restrict—your long‑term diet.

7-Day Meal Plan

Day 1Berry Chia Parfait (check portions) · Low-FODMAP Salmon Bowl · Low-FODMAP Chicken (infused oil)
Day 2Eggs + Greens + Toast (GF) · Quinoa Bowl + Veg (portion aware) · Baked Fish + Roasted Veg
Day 3Overnight Oats (portion aware) · Low-FODMAP Lentil Soup (green lentils, portion) · Low-FODMAP Chicken Bowl
Day 4Yogurt (lactose-free) + Fruit · Rice Noodle Bowl + Veg · Salmon + Potatoes + Greens
Day 5Smoothie (low-FODMAP fruits) · Turkey & Rice Bowl · Tofu Stir-Fry (infused oil)
Day 6Omelet + Tomatoes + Herbs · Quinoa + Roasted Veg Bowl · Seared Fish + Greens
Day 7Yogurt (LF) + Berries · Rice + Chicken + Veg Bowl · Low-FODMAP Salmon (infused oil)

Free Shopping List (PDF)

Get a printable shopping list for a full week of low-fodmap meals.

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FAQs

How long is elimination?
Often 2–6 weeks; then reintroduce foods by category to discover personal tolerance. A dietitian can streamline the process.
Do portions matter?
Yes. Many foods are low‑FODMAP at small portions but not at larger ones. Use portion guides and expand as tolerated.
Can I do Low‑FODMAP without a dietitian?
You can start, but expert guidance helps you move through reintroduction faster and keep the diet as flexible as possible.
How do I eat out?
Choose simply prepared dishes (grilled, baked) and request no garlic/onion when possible. Use infused oils and herbs for flavor at home.

Recipes tagged "Low-fodmap"

Pan-Seared Lemon-Herb Chicken with Zucchini & Red Bell Pepper Medley and Basil-Infused Quinoa

A vibrant and flavorful low-FODMAP chicken dish featuring pan-seared lemon-herb chicken breasts, a colorful sauté of zucchini and red bell pepper, and fluffy quinoa infused with fresh basil. This recipe is designed to be delicious, nourishing, and gentle on the digestive system, making clever use of garlic-infused oil for classic flavor without the FODMAPs.
Gluten-free Healthy Low-fodmap+1
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