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Easy Low Fodmap Meals

If you have IBS, a low fodmap elimination diet may be helpful to reduce your symptoms and having ingredients ready to make easy low fodmap meals to eat can help.

 By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. I was not compensated for my time.

How Low Fodmap Diet Can Help Decrease Symptoms of IBS

A low FODMAP diet may help nearly 3 out of 4 people find relief for IBS (irritable bowel syndrome) symptoms according to Monash University. For the last 4 years, I have been working with clients to help them with the concepts of this way of eating, finding the foods that cause their discomfort. And help them create their own individualized eating plan to be as symptom free as possible while having the most flexibility with food.

With time, many of the foods that once bothered someone may be better tolerated. During this time of discovery with my clients, I found the GI symptoms that I have had for years was a form of IBS and I also have benefited from this elimination diet myself.

What are FODMAPs?  This acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, is a classification of certain short-chain carbohydrates that may trigger GI distress in some people.

Clients first need to have serious medical issues are ruled out and then can begin work with a registered dietitian nutritionist to help them identify their individual FODMAP triggers while at the same time not limit foods that they can tolerate that add to the nutritional quality of their diet.

Many people finding easy low fodmap meals a challenge.

Low Fodmap Nutrition Supplements

When looking for a protein powder or bar, be sure to look carefully for ingredients that may be high fodmap. If you have already gone through the three phases of the low fodmap diet, your list may be much shorter than people in the elimination phase.

Some of the ingredients to watch that may be trigger are inulin, pea protein, high fructose corn syrup, sugar alcohols, wheat, rye and barley.

It is helpful to work with a registered dietitian specializing in the low fodmap diet to know the best way to personalize the low fodmap diet.

Low Fodmap Grains and Breads

Another challenge clients find when following a low FODMAP diet is finding appropriate grains and breads. Fructans are a carbohydrate that bother many folks with IBS and these include wheat, rye and barley. In fact, many clients who have IBS discomfort with these grains believe that they are intolerant to the protein, gluten when more than likely it actually it is because they are intolerant to the carbohydrate portion of the food called fructan.

For many people with IBS, it may not be enough to just go gluten free because some grains that are gluten free may still have fructans. One of the most common grains in gluten free products that is high in FODMAPS is amaranth.

Small servings of whole oats and rice can be part of a low FODMAP diet but once they are processed in flours and oats are made into oat milk, they can become high FODMAP and can cause GI symptoms.

Millet, quinoa, buckwheat, sorghum and ground corn are low in FODMAPS and these grains can often be creatively substituted in recipes for those that are high in FODMAPS.

Knowing which grains are low fodmap can be a way to build easy low fodmap meals.

Easy Low Fodmap Meal Recipes

quinoa is a high protein grain. Wash first
Gluten free and low in fodmap. This power grain is a good one to add to your diet!

Quinoa Tabouli with a Southwest Twist

6 servings

If you are looking for easy low fodmap meals, try this! The last of the summer tomato, cucumber and basil are low in FODMAPS and have been plentiful in our little, urban garden. The green portion of scallions are a great way to get the onion flavor without the FODMAP! I changed up the herbs and spices for a new flavor to this new twist!

1 cup quinoa, rinsed

1/2 teaspoon salt

1/2 cup olive oil that has been infused with garlic

2 tablespoon freshly squeezed lemon juice

1/2 teaspoon freshly, ground cumin

2 stalks green portion of scallion only, sliced thinly

1 large cucumber, seeded and chopped (We grew the Jin Lang a Chinese variety)

2 chopped and seeded heirloom tomatoes (We grew Cherokee and Hillbilly varieties)

1/2 cup chopped basil

2/3 cup chopped cilantro

Add 1 1/4 cup water in a medium saucepan over high heat. Add quinoa along with 1/2 teaspoon salt. Bring to a boil the reduce heat to medium-low. Cover, and simmer gently ntil quinoa is tender, about 10 minutes.

Remove from heat, leave covered and let cool, for 5 minutes. Fluff the grains with a fork. While the quinoa is cooking, whisk lemon juice and garlic in a small bowl then gradually whisk in olive oil. Season to taste with salt and pepper.

Add to a large bowl; add in 1/4 cup dressing. Chill the quinoa. When closer to serving, add cucumber, tomatoes, herbs, and scallions to bowl; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over tabouli.

This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.

Additional Easy Low Fodmap Meal Ideas

Here are some additional easy low fodmap meal ideas:

Low Fodmap Pasta Recipe – Vine Ripe Nutrition %

Low Fodmap dinner recipes (

Health Benefits of Polyphenols in Gut Health – Vine Ripe Nutrition

Make Some Easy Low Fodmap Meal Ideas to Reduce IBS symptoms

I hope that you enjoy these easy low fodmap meal ideas as much as my family and I do! As a registered dietitian in Asheville, I love teaching people how to make easy and tasty recipes and plan healthy meals with fresh ingredients to help keep them healthy! I hope that you check out some of my other recipes. If you are looking for a dietitian with the expertise working with clients who have IBS and the low fodmap diet, you might be interested in a Fresh Approach to Digestive Wellness.

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