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Seasonal Low Fodmap Meal Plan

Let’s talk about how a seasonal low fodmap meal plan may help alleviate IBS symptoms.

I shared in a previous post how the low fodmap diet may reduce the symptoms for many people with IBS. In addition, 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 is a great way to balance high and low fodmap foods based in your diet. Eating local can help increase your awareness of which high fodmap foods are available each season of year.

By focusing more on what is grown where you live and when it is available it can be a helpful way to help you limit reduce some of the high fodmap foods. Since they are not grown in your region and not in season. It can be a way to create a balance of fodmaps in your diet.

What are Low Fodmap Foods

Fodmaps are carbohydrates in foods that are a little harder to break down and for some people they may cause discomfort. However, most of these foods can provide vital nutrients so learning how to live with them and manage our symptoms is the goal.

Having a short break from them and finding which ones contribute to your symptoms is a positive step!

What are high fodmap foods

Here are some examples:

  1. Lactose
    milk, chocolate milk, yogurt, ice cream, cottage cheese or ricotta cheese

2. Fructose
apples, avocados, artichokes, celery, mango, watermelon, tomato paste

Beverages, syrups or condiments sweetened with high fructose corn syrup which include regular soda or bottled iced tea,
honey and agave syrup

3. Galactan/GOS
beans canned, baked or refried (most varieties), edamame, hummus, soy milk, pistachio, cashews, coffee

4. Fructans
wheat, barley, rye bread, cereals, pasta and baked goods made with these grains, broccoli, beets, inulin, garlic and onions

Many people who have thought that they may have a gluten intolerance (which is the protein portion of wheat) but
do not have celiac disease probably more than likely have a fructan intolerance which is the starch portion of wheat.

5. Polyols

Sugar free candy or gum that is sweetened with sorbitol, mannitol, xylitol, apples, dates, cherries, peaches, figs, prunes,
apricots, avocado, plum, sugar snap peas, blackberries, cauliflower, Brussels sprouts, mushrooms, sweet corn, fennel/
tea and chamomile tea.

Going through the elimination process, reintroduction and the putting into practice you found on the journey is the goal. With the desired outcome to eat as diverse of a meal plan as possible while minimizing symptoms. A restricted diet is the goal.

Working with a Fodmap Dietitian Through the Three Steps of Low Fodmap Diet

Monash University suggest that people with IBS may benefit from working with a dietitian specializing in IBS and the low fodmap diet. Once someone has found a dietitian with the expertise, they will work together for 3 or more sessions to work through the phases of the elimination and meal plan.

1. The first step is to follow a low fodmap diet for 2-6 weeks. Many people will begin feeling better within one week!

2. After one month after symptoms have improved, it is time to begin the challenge phase, which will last between approximately 6 weeks and should be under the supervision of a registered dietitian who has had advanced training in the Low Fodmap diet. You can find a list of dietitians who have this training Dietitians Specializing in the Low Fodmap Diet (see above).

3. The goal of the low fodmap diet is to provide the largest variety of food choices possible. By determining which foods that a person is sensitive to eating, what quantity can be eaten and which combinations of foods to limit, this may greatly improve a person’s symptoms. After taking a break from these foods for some time, many of these foods may even be eaten later in larger quantities.

Seasonal High Fodmap Foods

Monash University in Australia has a wonderful App that people who have IBS can use to find high fodmap foods and it is updated frequently. You can use the App to find updated lists of high fodmap foods.

Here is a list that I put together with what was current at the time.

Vine Ripe Nutrition's Seasonal Low Fodmap List

What Are Low Fodmap Foods in Season?

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.

As I mentioned, for the most up to date list of low and high fodmap list, refer to the Monash University App.

Seasonal Low Fodmap List

Seasonal Low Fodmap List

Another important thing to keep in mind, is to be mindful of the portions of food that you eat. Some foods that are considered low in fodmap can add up if you have too large of a portion.

Low Fodmap Diet Meal Plan


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 in a Gluten Free Wrap

Carrot sticks

Raspberry Iced Tea


Grilled Fish Tacos with corn tortillas

1/2 cup fresh Pico de Gallo with tomato, bell pepper, cilantro, lime juice, salt and pepper

2 tablespoons of hard grated cheese

1/2 cup cantaloupe

Snack Ideas

1. Rice crackers with peanut butter

2. 1/2 cup blueberries with lactose free or coconut yogurt

Try a Seasonal Low Fodmap Meal Plan if you Have IBS

Try this new way of looking at high fodmap foods and the low fodmap diet based on the seasons. If you are trying to follow a low fodmap diet to reduce your IBS symptoms I hope that you 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.

This post may answer some questions that you have about the low fodmap diet and how it may provide relief for you if you have IBS. I will be more recipe ideas and discussing a seasonal approach to the low fodmap diet.

You may be interested in working with a fodmap dietitian and sign up for the Fresh Approach to Digestive Wellness.

Eating seasonal is one way to help with portion size of fodmap foods
Do you need help with your individual nutritional needs from a dietitian in Asheville

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