I recently shared how the low fodmap diet may reduce the symptoms for many people who have been diagnosed with IBS. If you have read many of my blog posts, you know that I love teaching people about the benefits of eating fresh seasonal food! Eating foods in season is a healthy choice in many ways for our healthy, environment and economy. Seasonal eating and choosing local food is a great way to help balance high and low fodmap foods based in your diet. Eating local can help increase awareness of which high fomap foods are available each season of year and which foods to not overeat. By focusing more on what is grown where you live and when it is available can be a helpful way to help you limit some foods not grown in your region and create a balance of fodmaps in your diet.
Below I have included a list of seasonal foods that are low in fodmaps that you can eat more of an abundance of when they are available.
Another important thing to keep in mind, is to be mindful of the portions of food that you eat. Some foods considered low in fodmap can add up if you have too big of a portion these include:
bok choy, fennel bulb, bell pepper, green beans, green peas, kale, okra, sweet potato, turnip/rutabaga, winter/butternut squash
All fruits should be eaten in a reasonable portion
In determining what portion is a reasonable amount for you, a registered dietitian who has specialized in the fodmap diet can be key to helping you decide. Here is a list of those who have gone through extra training to help clients with the low fodmap diet
If you have IBS symptoms, I hope this new approach of looking at fodmaps each season will help you continue to feel more comfortable with a low fodmap diet and as always everyone’s situation is different and individual nutrition care can be beneficial. Here is a sample low fodmap menu using summer foods!
1/3 cup granola made from brown sugar
1 cup lactose free or coconut yogurt
1/2 cup raspberries
Grilled Chicken or Tofu with Lettuce, Tomato, Lemon and Olive Oil Dressing on a Gluten Free Wrap
Raspberry Iced Tea
Grilled Fish Tacos with corn tortillas
1/2 cup fresh pico with tomato, bell pepper, cilantro, lime juice, salt and pepper
2 tablespoon of hard cheese
1/2 cup cantaloupe
1. Rice crackers with peanut butter
2. 1/2 cup blueberries with lactose free or coconut yogurt
I have created a new way of looking at high fodmap foods and the low fodmap diet based on the seasons. I hope if you are trying to follow a low fodmap diet to reduce your IBS symptoms that you will find these guidelines helpful! Stay tuned for more resources on the low fodmap diet in upcoming blog posts and recipe ideas. I also have a lot of seasonal menu ideas too! You can share this information with others who may benefit from this information also!