Benefits of a Low FODMAP Meal Plan
If you suffer from digestive problems like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), you know how hard it can be to find foods that don’t cause flare-ups. Avoiding high FODMAP foods is a clinically proven way to manage your symptoms and identify food triggers.
This Low FODMAP diet has been shown to help with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) like Crohn’s disease and ulcerative colitis, making it one of the top diagnostic treatments for people with irregular digestion and chronic digestive conditions.
Adopting a Low FODMAP meal plan can be super beneficial if you suffer from a digestive condition like IBS or IBD. This may seem like a daunting task since it will require major changes in your life, but it potentially has endless benefits and will better your health in the long run.
What is a Low FODMAP diet?
FODMAP stands for fermentable oligosaccharides, di-saccharides, mono-saccharides, and polyols. These are all short-chain carbohydrates that the small intestine can’t break down fully. When they reach the large intestine, bacteria starts to eat the FODMAPs and this process causes gas, bloating, cramps, and other negative symptoms.
Eliminating high FODMAP foods one at a time during the elimination phase can help you figure out which FODMAPs cause problems for you. After you’ve identified your triggers, you can slowly adapt your diet and add them back in to see how they affect you.
The Low FODMAP Diet is for Better Health
The Low FODMAP diet is one of the top diagnostic treatments for people with IBS and IBD. IBS is a digestive disorder that affects up to 20% of the population. It causes stomach pain, bloating, constipation, and diarrhea.
There is no cure for IBS, but a low-FODMAP diet can help manage the symptoms. In fact, studies have shown that up to 80% of people who follow a low-FODMAP diet see an improvement in their symptoms in up to 2 weeks.
What are the Benefits of a Low FODMAP diet?
There are many benefits of the Low FODMAP diet even if you don't have IBS. It not only helps create beneficial gut bacteria and physical well-being, but it also helps you find food trigger symptoms and manage IBS.
If you have IBD like Crohn's disease, a Low FODMAP diet is one of the top diagnostic treatments available to you. It can help improve your quality of life significantly! If you are suffering with a digestive condition, then it can be very beneficial to adopt the Low FODMAP diet due to its ability to lessen uncomfortable digestive symptoms like bloating, gas, constipation, cramps, and diahrrea.
Benefits of Using Low FODMAP Recipes
When it comes to the best benefits of meal planning, there are many that come to mind. For one, a Low FODMAP meal plan can help people manage IBS.
In fact, as mentioned earlier, research has shown that up to 80% of people with IBS syndrome see significant improvement in their IBS symptoms through meal planning
Below are some of the benefits we will go over in more detail:
- Reduces pain and discomfort associated with IBS
- It lessens bloating
- It reduces constipation
- It helps you control your weight
- It offers mental and emotional benefits
The Low FODMAP Diet Reduces Pain and Discomfort Associated With IBS
IBS is a common gastrointestinal problem that causes pain and discomfort in the abdomen. Eliminating Low FODMAP food has shown to be an effective treatment for people with IBS, reducing pain and discomfort.
IBS is a painful and frustrating condition that affects millions of people all over the world. People with IBS often experience abdominal pain, bloating, constipation, and diarrhea. The digestive symptoms of IBS can be debilitating and can significantly reduce the quality of life.
Fortunately, there is hope. A Low FODMAP meal plan can help to alleviate IBS symptoms and improve quality of life. An elimination diet removes food that is known to cause problems for people with IBS.
Following the right diet can help to reduce inflammation in the gut, improve gut motility, and reduce IBS symptoms.
How Does a Healthy Meal Plan Help With Irritable Bowel Syndrome?
When you eliminate potentially problematic foods, your gut can heal and the symptoms of IBS will start to disappear. A suitable diet also helps you figure out which foods are triggers for you. This is important because there is no one-size-fits-all solution for people with IBS.
A food that causes stomach pain for one person might not bother someone else at all. Some people may need lactose-free milk while others are just fine with it. You should consult your doctor before you decide to start a diet low in FODMAPs to ensure it’s the right next step for you.
The Low FODMAP diet typically relieves stomach pains and other negative symptoms within 2 weeks in 80% of people who follow the diet.
Low FODMAP Food Lessens Bloating
Bloating can affect the way you feel and your health. When you’re bloated, you may feel self-conscious and uncomfortable about your stomach. You may also have a harder time breathing and feel very full.
Bloating can be caused by many things, such as eating too much, eating gas-producing foods, or drinking carbonated drinks. If you suffer from bloating often, then you may have IBS syndrome (IBS). Bloating can cause a number of health problems, such as IBS syndrome and heartburn.
A Low FODMAP meal plan is a great way to reduce bloating and improve your overall health. If every meal makes you feel like you’re about to fill up with gas and float away, then the Low FODMAP diet may be for you.
By following a low-FODMAP diet, you can potentially eliminate problem food from your diet and find food triggers that cause discomfort.
Low FODMAP Diets Reduce Constipation
Constipation is often painful and can be accompanied by other symptoms such as bloating, gas, and abdominal pain. For people with IBS, constipation is a common problem.
A Low FODMAP diet can help to reduce constipation by limiting the number of fermentable carbohydrates that are eaten. This can help to improve gut function and reduce the pain and discomfort associated with constipation.
Constipation can lead to more serious problems such as fecal incontinence and hemorrhoids. Fecal incontinence is the inability to control bowel movements, which can lead to embarrassing accidents.
Hemorrhoids are swollen veins in the rectum or anus that can cause pain and bleeding. Low FODMAP diets can help to reduce the risk of developing these problems by helping to improve gut function and digestive health.
For many people, Low FODMAP diets are a lifesaver when it comes to constipation. Constipation can be painful and uncomfortable and can lead to more serious problems if not dealt with.
How Does a Low FODMAP Diet Help With IBS Related Diseases?
Crohn’s disease is an inflammatory bowel disease (IBD) caused by inflammation of the digestive tract. Some common symptoms include diarrhea, stomach pain, and weight loss. A Low FODMAP diet can potentially help to manage the symptoms of Crohn’s disease by eliminating foods that trigger inflammation in the intestines.
In fact, the treatment of chronic disease led to the creation of the Low FODMAP diet. The low-FODMAP diet was founded by highly trained researchers at Monash University in Melbourne, Australia. The university is one of the largest in Australia and known for groundbreaking findings across all fields.
The low-FODMAP diet was founded in 2005 by a research team at Monash University that found fermented carbohydrates increased the susceptibility to digestive issues such as IBS. As their study continued, it became clear that this eating plan is best suited for people suffering from a wide range of digestive problems.
Can a Low FODMAP Meal Plan Help With Weight Loss?
When it comes to weight loss, many people think that diet is the only factor that matters, but in reality, diet is only one part of the puzzle. In order to manage your weight, you also need to consider your level of physical activity and your overall lifestyle. The main goal of the diet is to find your trigger foods and lessen symptoms, which means there are better diets suited for weight loss such as the Mediterranean Diet.
That said, diet is still an important part of the equation and for people who are trying to control their weight, a Low FODMAP meal plan can be a potential way to help them reach their goals.
One of the benefits of a Low FODMAP meal plan is that it can help to reduce inflammation in the gut. This is important because inflammation can lead to weight gain and other health problems.
Eating Certain Foods to Lose Weight on a Low FODMAP Diet
There are a few foods that can prevent you from losing weight and lower your energy levels. These include high-fat foods, sugary foods, and processed foods. Although, there are many other high-fat foods that are good for you like olive oil and avocados.
If you're trying to control your weight, it's important to limit processed foods and replace them with healthy alternatives like fruits and vegetables.
If you're struggling with digestive issues then, a Low FODMAP diet may be the solution you've been looking for. If your main goal is weight loss and you don’t experience uncomfortable digestive symptoms on a regular basis then you might want to look at other diets such as the Mediterranean Diet.
What are some examples of Low FODMAP foods?
There are endless choices of foods that you can add into recipes for the Low FODMAP diet. Even though it’s an elimination diet, there are still a lot of different foods that are either low in FODMAPs or can be eaten in small quantities.
- Peanuts and all-natural peanut butter
- Real maple syrup
- Green beans
- Bell peppers
- Bok choy
- Almond milk
- Rice Milk: 200 ML per serving
- Hard cheeses
- Cheeses made from sheep or goat’s milk
- Firm tofu
- Dark chocolate
- Sourdough bread
- Fish, seafood, and plain cooked meats
- Sugar free gum
- Pine Nuts
- Macadamia Nuts
- Sesame Seeds
- Bean Sprouts
- Oat Bran
Common foods that can be eaten on a low-FODMAP diet in small amounts:
According to the Low-FODMAP Stanford pdf, the following certain foods are Low FODMAP and can be consumed occasionally in small portions:
- Canned pumpkin: ⅓ cup serving
- Pumpkin Seeds: 2 tbsp
- Broccoli: ¾ cup serving
- Avocado ⅛ of a single fruit
- Cabbage: ¾ cup
- Sweet potato: ½ cup
- Lima Beans: 1/4 cup
What Are Some Examples of Potentially Harmful Foods?
Foods that are high in FODMAPs can cause digestive issues like bloating, gas, and diarrhea in people with IBS. These symptoms can be uncomfortable and make it difficult to live a normal life.
A Low FODMAP diet is a great way to manage these symptoms and improve your quality of life. By following Low FODMAP meal plans, you can avoid foods that trigger your symptoms and eat plenty of healthy, nutritious food.
There are plenty of delicious and satisfying Low FODMAP recipes that you can enjoy on a Low FODMAP diet. With a little planning, you can easily follow a Low FODMAP diet and feel great!
Below, we share some foods that you must avoid on a Low FODMAP diet until you reach the personalization phase.
What Foods Should I Avoid on a Low FODMAP diet?
- Legumes (Kidney Beans)
- Most cow’s milk and soy milk products
- Most Lactose free milk
- Dried Fruit
- Cottage Cheese
For more information on what you can and cannot eat on a Low FODMAP diet, click here.
How Can I Follow Low FODMAP Meal Plans?
A Low FODMAP meal plan is a great way to manage IBS. Some food can exacerbate these symptoms, so it's important to avoid them.
There are many delicious and healthy Low FODMAP meal options available, so you can still enjoy your meals while following this diet.
A Low FODMAP meal plan can also have benefits for your mental and physical health. The best way to follow a Low FODMAP diet meal plan is by planning and meal prepping your meals on a weekly basis using Low FODMAP ingredients.
If this sounds too time consuming or difficult for you then you can purchase fully prepared Low FODMAP meals from a meal delivery service such as ModifyHealth. Click view menu to explore their Low FODMAP meal plan: View Menu
Making Daily Low FODMAP Recipes That Work for You
Eating safe food is very simple, which makes meal planning easier. It only requires you to keep track of what you eat and how often, as well as make sure that you’re planning out your meals on a weekly basis.
The Low FODMAP diet plan can be simple if you have the time, which makes it easy for anyone to follow. The biggest hurdle you will face is finding Low FODMAP ingredients at the grocery store. The Monash Low FODMAP app is the perfect tool to help you find which groceries will work for you: Get App
There are many different recipes and meal ideas that you can try, so you will never get bored with this diet plan.
Following a customized diet doesn't have to be difficult. With so many delicious and healthy options available, you can still enjoy your favorite meals while avoiding unsafe food. This diet plan is perfect for those with digestive issues and can be eaten by people without digestive issues as well.
How Do I Create a Low FODMAP Diet Plan?
The good news is that there is a diet plan that can help reduce your bloating, gas, cramps, diarrhea, and other digestive symptoms. Remember, there is no one-size-fits-all solution for IBS because everybody has different dietary needs. Food that causes stomach pain for one person might not bother someone else at all.
If you’re interested in starting a low-FODMAP diet, talk to your doctor or registered dietitian. They can help you make meal plans that eliminate the things that trigger digestive symptoms. If making this change sounds too difficult or time-consuming then you can always start a Low FODMAP meal plan with ModifyHealth.
Easiest Way To Start A Low FODMAP Diet
Once you've been diagnosed with a digestive condition by your doctor or dietitian, the easiest way to start the diet is by using a Low FODMAP meal delivery service like ModifyHealth.
ModifyHealth delivers fully prepared, chef-crafted Low FODMAP meals right to your front door with FREE shipping. ModifyHealth helps you put your Low FODMAP diet on autopilot so you can get the symptom relief and results that you deserve. To see our Low FODMAP meal menu, click here.