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Over the years, we've collected valuable insights while navigating the low-FODMAP diet. From grocery shopping hacks to restaurant survival strategies, we've learned what works (and what doesn't). Here are some of our most helpful realizations and go-to solutions that made managing IBS symptoms easier.
If you're just starting your FODMAP journey or looking for new ideas, we're happy to share what's worked for us. Whether it's finding hidden high-FODMAP ingredients or our favorite gut-friendly swaps, ask away - we'd love to help make your experience smoother!
Nutritional Considerations for a 30-Day Low-FODMAP Meal Plan
Nutritional Considerations for a 30-Day Low-FODMAP Meal Plan
Starting a 30-day Low-FODMAP meal plan can feel overwhelming—especially when you're worried about missing out on key nutrients. But with the right approach, you can manage IBS symptoms while keeping your diet balanced and nourishing.
In this guide, we’ll break down the essential nutritional considerations to keep in mind, along with practical tips to make your Low-FODMAP journey easier (and more delicious!).
Why Nutrition Matters on a Low-FODMAP Diet
Why Nutrition Matters on a Low-FODMAP Diet
The Low-FODMAP diet is designed to reduce IBS symptoms by eliminating certain fermentable carbs. However, cutting out high-FODMAP foods (like wheat, garlic, onions, and some dairy) can sometimes lead to nutrient gaps if not properly managed.
Key Nutrients to Monitor
Key Nutrients to Monitor
✅ Fiber – Many high-fiber foods (like beans and some whole grains) are high in FODMAPs. Swap for oats, quinoa, chia seeds, and carrots.
✅ Calcium – If avoiding lactose, choose lactose-free dairy, fortified almond milk, or canned salmon with bones.
✅ Iron – Red meat and spinach are great, but if you avoid them, try pumpkin seeds or fortified cereals.
✅ B Vitamins – Whole grains are restricted, so include quinoa, eggs, and lean meats.
✅ Probiotics – Since gut health is key, try lactose-free yogurt or fermented foods like sauerkraut (in small amounts).
How to Build a Balanced Low-FODMAP Meal Plan
How to Build a Balanced Low-FODMAP Meal Plan
1. Start with Safe Proteins
1. Start with Safe Proteins
Eggs
Chicken, turkey, lean beef
Firm tofu (in moderation)
Fish (salmon, cod, shrimp)
2. Choose Gut-Friendly Carbs
2. Choose Gut-Friendly Carbs
White rice, quinoa, gluten-free oats
Potatoes, sweet potatoes
Low-FODMAP fruits (strawberries, blueberries, oranges)
3. Don’t Skip Healthy Fats
3. Don’t Skip Healthy Fats
Olive oil
Nuts & seeds (macadamias, walnuts, chia seeds)
Avocado (limit to 1/8 per serving)
4. Flavor Without the FODMAPs
4. Flavor Without the FODMAPs
Garlic-infused oil (no garlic pieces)
Ginger, turmeric, basil, oregano
Lemon juice, mustard, balsamic vinegar
Sample 1-Day Low-FODMAP Meal Plan
Sample 1-Day Low-FODMAP Meal Plan
🍳 Breakfast: Scrambled eggs with spinach (limit to ½ cup) + gluten-free toast
🥗 Lunch: Grilled chicken salad with quinoa, cucumber, and olive oil dressing
🍌 Snack: Lactose-free yogurt with strawberries
🍲 Dinner: Baked salmon with mashed potatoes and steamed carrots
*(For a full 30-day Low-FODMAP meal plan, check out our detailed guide at NutritDiet.com!)*
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