This Low FODMAP friendly Gluten Free Meal Plan is a great tool to help you resolve those pesky digestive issues. Learn what FODMAPS are, what foods they come from, and how limiting them could possibly (temporarily) relieve common digestive disorders and discomfort.
Hey all! I’m sure you’re wondering... “What is a FODMAP and why the heck am I posting a meal plan about it?” Oh good questions! And don’t worry, I plan on diving into both topics before we jump the the actual meal plan. Sound good?
*Disclaimer* Please note that I am not a medical or FODMAP nutritional professional. I am simply sharing my own experiences nutritional tips on this post.
FODMAPs are found in the foods we eat. FODMAPs is an acronym (abbreviation) referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
Fermentable
Oligosaccharides (ex: Fructans, which are in a lot of resistant starch vegetables, and Galacto-oligosaccharides)
Disaccharides (ex: Lactose)
Monosaccharides ( ex: high amounts of Fructose)
(A) AND
Polyols (such as Mannitol, Isomalt, Maltitol, Sorbitol, and even Xylitol )
I’ll get to a list of high FODMAP foods soon, but let’s sum up the definition first. Basically, FODMAPs are small chain sugars and non digestible (not easily digested) fibers that can cause to gas, discomfort (i.e bloating), diarrhea, and other IBS related symptoms. Especially if you gut is inflamed or if you have an imbalance of good/bad bacteria. I can’t believe I just used those words in meal plan post. But hey, I’m just being honest.
I know I talk a lot about resistant starches, and how they can actually help your gut heal, but that’s only if you can handle FODMAP foods first. There is no one size fits diet or way to figure it out either. It’s trial and error and I HIGHLY RECOMMEND working with a professional or Fodmap Nutritionist first. Sadly, I am not qualified, just speaking from experience.
Okay,
Who should try a low fodmap diet/gluten free meal plan and why? That depends. Are you suffering from a lot of digestive discomfort and don’t know why? Even though you eat well and take all the “healthy” supplements to . Ya, you could have a little fructose intolerance (FODMAP). But as I mentioned above, it really is IMPORTANT to work with a practitioner or dietitian that specializes in this area. Kate Scarlata RD is an amazing resource and FODMAP expert! She even has a FODMAP Checklist. is EA Stewart is another great RD and resource.
Anyway, I’ll tell you my story. I think you will be able to relate in one way or another.
As many of you know, I contracted a wicked parasite in Africa, back in 2006. It made me pretty sick for years and ruined my gut. Even though I didn’t know that was the cause. Add stress and over training to the mix and things just got worse. Then I had to have reconstructive colon surgery. All this to say, when you’re gut has been through Hell and Back, it needs a lot of love. It needs a reboot of good bacteria. It needs protection (as in a stronger gut lining), and it needs to reduce inflammation. WHOA! That’s a lot to do. Here’s the thing. I will ALWAYS need to to work on my gut health due to this nature. I wish I could say I never stress and I have perfect health. But no. No I don’t. I’m human. The key is to work on one area at a time to tackle any unwanted continual”flare ups.” Hence this Low FODMAP friendly meal plan. Low, not eliminated. Eliminating multiple food groups won’t solve any thing (for me personally). It just stresses me out more. The only ongoing elimination you will see from me is gluten, obviously.
Going back to the FODMAP friendly Gluten Free meal plan.. the question remains. Who should (temporarily) try it? I’d say for those struggling with digestive uses and don’t know why, despite healthy diet. Or if you have had a digestive disorder in the past and are trying to rebuild your gut and/or manage it’s current health. If something feels “off,” it could be your just not digesting FODMAPS well and it needs 4-6 weeks to heal then properly reintroduce FODMAP FOODS.
This is why Cotter Crunch is not strictly paleo or vegan or grain free. We’re all about foods that nourish and are well tolerated.
Okay, so where are these FODMAPS? Here’s list to help explain.
Examples of high-FODMAP foods
High FRUCTOSE: High fructose corn syrup. Fructose from certain Fruit, such as stone fruit (apples, pears, peaches, pears, plums) as well as watermelon
High FRUCTANS (Wheat and Vegetables): artichokes, peas, asparagus, cauliflower, mushrooms, garlic, leeks/onions. Barley, Rye, and Wheat of course.
High LACTOSE foods – Especially milk with sugar. (ex: Skim milk, evaporated milk, condensed milk. Soft cheese, fat free/sugar yogurts, ice cream, etc.) Hard cheese
High GOS (Galacto-Oligosaccharides) foods: In certain beans/legumes (baked beans, kidney beans, bortolotti beans). Chickpeas and lentils are really invididualized. I was able to handle them fine, other may not.
Others to consider – Cashews, Soy milk, and even honey. Also table Sugar and sugar alcohols (sorbitol, etc.)
Examples of low-FODMAP foods Foods I tried to incorporate here in this meal plan. Sourced from www.shepherdworks.com.au.
Fruit: Avocados, bananas, citrus fruit, berries.
Grains and starch: Whole grain gluten-free bread that’s low in sugar quinoa, rice,
Vegetables: Peppers, carrots, cucumber, leafy greens, celery, herbs, potatoes
Dairy products: Aged cheese or hard cheese (ex: brie, cheddar, parmesan), Almond or coconut milk, fermented yogurt like kefir, or coconut milk yogurt (in moderation)
Others that are low FODMAP friendly – Maple Syrup, Coconut/Palm sugar, chia seed, almond/coconut flour,
Meat, Eggs, Olive oil, Poultry, Clarified Butter, Coconut Oil, spices, Seafood, etc. are all pretty safe!
Now that I’ve talked way too much, let’s get the Gluten Free Meal Plan. These meals/snacks/drinks are all EASY to make LOW FODMAP FRIENDLY.
Ex: If something calls for garlic/onion, just eliminate it from recipe. Instead of honey, use maple syrup.
PLEASE feel free to ask questions. I will do my best to point you in the right direction and/or to the right qualified person.
REMEMBER: LOW FODMAP Meal plans are not forever, just a way to “test” and reintroduce foods that cause discomfort.
Indian Spiced Baked Potato Foil Packets
Cinnamon Vanilla Breakfast Protein Bites (Use maple syrup)
Zesty Orange Cream Paleo Zucchini Bread
Cold Busting Turmeric Tea Latte
3 Step Paleo “Baklava” Bars
Easy Baked Jalapeno Cheese Crisps
Immunity Boosting Frozen Cranberry Orange Smoothie
Grain Free Naan Flat Bread to Use for Wrap or Pizza
(For lowest Lactose use Aged Cheddar or Swiss Cheese on a pizza or Wrap)
Healthy Veggie Packed Paleo Salmon Cakes
Healthy Spicy Avocado Tuna Salad Sushi Bowls
(Skip the onion)
Fiery Crock Pot West African Peanut Stew
(Reduce the amount Onion, Garlic)
Easy Paleo Tuna Green Chile Zoodle Casserole
(Skip the garlic and onion or reduce amount)
Easy Jalapeno Shrimp Veggie Bake
BONUS QUICK Dish –> Gujarati Style Coconut Almond Warm Cabbage Salad {Skip the garlic}
BONUS Dessert –> Creamy Tropical Vegan Banana Soft Serve
Squash ( Butternut, Zucchini, Yellow Squash)
Sweet potato or golden potatoes
Carrots/tomatoes/celery
Frozen berries/Banana/Oranges
Pepper (bell peppers and spicy peppers of choice)
Avocado
Lime/lemon
Cucumber
Leafy greens
Cabbage
Sprouts/herbs
Eggs
Chicken or Pork for the African Stew
Parmesan/AgedCheddar/Swiss (or Mozzarella)
STAPLES PANTRY ITEMS WILL NEED FOR THIS MEAL PLAN AND MORE!
Quinoa/Rice
canned salmon or fresh (wild caught)
Canned tuna (wild caught)
Unsweetened coconut flakes
Protein Powder (Vegan Rice Protein or Hemp Protein. You can also use Collagen or Collagen Peptides for a protein boost)
Nuts (Avoid cashew or Pistachio)
Maple syrup
Coconut milk/cream/Coconut flakes
Olive Oil/Coconut Oil (cold pressed)
No sugar added canned tomatoes
Spices/dried herbs
Sea salt/Pepper
Coconut Flour/Almond Meal
Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.
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If you have any questions, feel free to comment or email me. Would love feed back or more ideas for future meal plans.
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Cheers Ya’ll!