07 Apr Easy FODMAP Meals and Grocery List
For those of you who suffer from irritable bowel syndrome, following a FODMAP approach can a great way to reduce discomfort. The following are some easy meal and snack ideas to satisfy your appetite.
Breakfast:
-1/2 cup cooked oatmeal topped with strawberries and blueberries (about ½ cup total) and 1 tbsp chopped walnuts.
-Egg omelet filled with baby spinach, red pepper and cheddar cheese.
-Vanilla French toast: Whisk 1-2 eggs with ¼ cup lactose free milk, 1 tsp vanilla extract and a dash of cinnamon. Dip a gluten-free bread in mixture and brown in a skillet. Top with ½ cup fresh sliced strawberries and 1 tbsp of sliced almonds.
-Smoothie: ½ cup frozen blueberries, 3-4 ounces plain Greek yogurt, blended with 2 tsp chia seeds until frothy.
Lunch and Dinner:
-Grilled chicken or salmon with baked sweet potatoes with olive oil. Sautéed spinach and peppers seasoned with salt, pepper, a handful of pine nuts and olive oil.
-Chicken breast with baked potatoes, salad with homemade dressing without garlic or onion.
-Fried brown rice or rice noodles, chicken shrimp, or beef, peppers and bok choy, no onion, garlic, or dressing.
– Tostada Pizza: Cook 1 pound ground chicken with 1 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, and ½ tsp salt in non-stick skillet. Add ½ cup of water and simmer until cooked through and no longer pink. Top tostado shell with ¼ cup of meat mixture and sprinkle grated cheddar cheese. Bake in 350 degree F oven until cheese melts (about 3-4 minutes).
-Quinoa sautéed with red pepper slices, pine nuts and garlic infused olive oil. Top with chicken or fish.
-Stuffed peppers: Brown and cook thoroughly ground turkey, beef, or Quorn grounds (no onion or garlic). Season with salt and pepper. Toss with equal amounts of cooked rice or quinoa. Blend in small amounts of feta cheese, chives and parsley. Stuff peppers and bake in covered casserole dish until pepper is soft and cheese is melted.
Snack Ideas:
-Gluten-free pretzels and cheddar cheese
-Rice cake with peanut butter, ½ ripe banana sliced and topped with 1 tbsp sliced almonds
-Rice crackers, swiss cheese slice and 10 grapes
-Vanilla lactose free yogurt with blueberries and 1 tbsp chia seeds
-Banana slices with spoonful of almond butter or peanut butter and sprinkle of semi-sweet chocolate chips
THE LOW FODMAP GROCERY LIST
| Fruits | Bananas, blueberries, cantaloupe, coconut, Clementine, dragon fruit, grapes, honeydew, kiwifruit, lemon, lime, orange, papaya, passion fruit, pineapple, plaintain, cherries (3), raspberries, rhubarb, star fruit, strawberries, avocado (1/8) |
| Vegetables | Artichoke hearts (1/8 cup), alfalfa sprouts, arugula, bamboo shoots, bean sprouts, beets, bok choy, bell peppers, broccoli (1/2 cup), carrots, capers, cabbage, corn (half a cob), celery (1/4 stalk), chives, chili powder, collard greens, cucumber, eggplant, endive, fennel bulb, green beans, kale, leek, lettuce, olives, parsnip, white potatoes, radish, rutabaga, scallions (green part), spinach, seaweed, summer squash, ½ sweet potato, swiss chard, turnips, tomato, water chestnuts, zucchini |
| Grains | Gluten free pasta (rice, quinoa, corn), millet, oats, oat bran, polenta, quinoa (black, red, white), rice (brown, white, basmati), rice bran, gluten-free cereals, gluten-free breads, corn tortillas, gluten-free pancake and baking mixes, starches (potato, tapioca, corn), puffed amaranth, gluten-free corn flakes |
| Proteins | Beef, chicken, fish, egg, pork, lamb, canned tuna, firm tofu |
| Nuts | One handful: almonds, brazil nuts, chestnuts, chia seeds, macadamias, peanuts, pecans, pine nuts, poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds, walnuts, nut butters |
| Dairy/Lactose free alternatives | Cheddar, swiss, Colby, parmesan, goat, havarti, brie, feta, camembert, mozzarella, ricotta, pecorino, cream cheese (2-4 tbsp), lactose free milk, coconut milk, almond milk, oat milk, hemp milk, lactose free yogurt, kefir, soya milk unsweetened
|
| Fats/Oils | One Tbsp: Butter, dairy blend (70% butter, 30% oil), margarine, low and regular fat mayonnaise, avocado oil, coconut oil, olive oil, extra virgin olive oil, peanut oil, rice bran oil, sesame oil, sunflower oil, vegetable oil |
| Spices/Herbs
|
All spice, black pepper, cardamom, chili powder, Chinese five spice, cinnamon, cloves, coriander seeds, cumin, curry powder, mustard seeds, nutmeg, paprika, saffron, star anise, turmeric, basil, cilantro, lemongrass, rosemary, parsley, tarragon, thyme
|
| Miscellaneous | Pure maple syrup, dark chocolate, Stevia, sugar (palm, brown, granulated), rice malt syrup, |
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