If you have Irritable bowel syndrome (IBS), you may be following a Low FODMAP Diet. While a low FODMAP diet can be a challenge at first, you will come to find you have several options to eat a healthy balanced diet. Working with a Registered Dietitian can also help you tailor a meal plan that works for your lifestyle and eating preferences.
What are FODMAPs?
FODMAPs are simply different types of carbohydrates. It is thought certain carbohydrates may worsen some IBS symptoms because these sugars are not easily digested (1).
FODMAP is an acronym for the following:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
Low FODMAP Lunch
Often, our focus is on the big meal of the day- dinner, so coming up with lunch ideas can be daunting (especially when following a Low FODMAP Diet). With so many food options available, you can choose healthy and tasty Low FODMAP options.
Remember, when it comes to FODMAPS quantity matters. Sometimes you may be able to tolerate smaller portions, but you notice symptoms appear when you have large serving sizes of a certain food. It is important to learn which foods trigger symptoms.
What Can You Eat For Lunch on a Low FODMAP Diet?
While you might feel very limited on a Low FODMAP diet, there are still plenty of desirable foods. It takes a little planning and creativity to craft a Low FODMAP lunch, so to help, I have provided you with five delicious and easy lunch ideas.
Pasta Bowl
Traditional pasta is made from wheat, which is good for you, but it has fructan. Instead, you can choose gluten-free pasta, which is a good low-FODMAP alternative. If the marinara sauce is to your liking, FODY Food Co. offers some great low-FODMAP options.
To add a vegetable to the mix, I recommend shredding carrots. Carrots mix well with the marina sauce and add important nutrients. If you want to add protein, grilled chicken is a great option. Because chicken is a meat protein (not a carbohydrate), it naturally has no FODMAPS. Keep in mind, although the chicken itself has no FODMAPs, any added sauces or marinades may contain FODMAPs.
For a cheese topping, parmesan or pecorino work great in a pasta bowl. Bon appetite!
Garden Salad with Hard Boiled Egg
Choose lettuce like iceberg or romaine and add some of your favorite low FODMAP vegetables like carrots, broccoli (heads only), or radishes. A hard-boiled egg adds protein and helps fill you up.
You can add some flare to your salad by including a Bread Crostini (Gluten-free) by Schar brand. For your dressing, FODY brand offers some great choices or you can always make your own oil and red wine vinegar dressing. Top your salad with some cheddar cheese and you will have a memorable and tasty lunch!
Quinoa Bowl with Salmon
Choose a cup of cooked quinoa and top it with grilled salmon (or your choice of protein). Add a little yellow, straightneck squash, and top with feta or goat cheese. Bowls are an easy and creative way to enjoy lunch away from home.
Turkey Sandwich with Havarti cheese
You may have thought sandwiches were out because you are following a low FODMAP diet, but you still have options. Choosing the right bread is key. Some lower FODMAP bread may be labeled as “gluten-free” or choose sourdough bread.
Havarti cheese is a tasty option that pairs well with turkey, and you may also add some lettuce and mayonnaise or mustard if you choose.
Taco with Shredded Chicken
If you are a taco lover, you are in luck. Choose a corn tortilla and add some shredded chicken. Add diced green bell pepper (cooked) and some sour cream. Top with Monterey Jack or Cheddar cheese and enjoy!
You might be wondering, is corn low FODMAP? A serving of sweet corn on the cob is high in sorbitol, so it is considered high FODMAP. A serving of canned corn kernel is actually low FODMAP, so whether corn is low or high FODMAP depends on the serving size and the corn variety. Corn tacos are low FODMAP, so no worries. Tacos pair well with fresh pineapple, which is low FODMAP.
What are some Low FODMAP Fruits?
If you are following a Low-FODMAP Diet, fruit can be a little tricky, but you don’t want to exclude a healthy food group that has overall health benefits. Until you learn your food triggers, there are some fruits you can eat while following a Low-FODMAP Diet.
Low-FODMAP fruits include:
A medium-sized Banana
A serving of Blueberries (1 cup)
A medium-sized Clementine
A serving of Kiwi fruit -gold (2 small, peeled)
A serving of Pineapple (1 cup, chopped)
Final Thoughts
If you are following the Low-FODMAP Diet, you might feel restricted in what you eat, but remember, the Low-FODMAP Diet is only intended to be short-term. You follow this special diet to help determine your food triggers, or what causes your IBS symptoms to flare up. For more information on what to eat during an IBS flare-up, check out this article. Even with a Low-FODMAP Diet, you have food options.
Monash University has some wonderful resources related to FODMAPS. In fact, the researchers at Monash developed the Low-FODMAP Diet. When following the Low-FODMAP Diet, up to 86% of people with IBS show an improvement in their symptoms (2).
To properly implement the Low-FODMAP Diet, it is best to seek guidance from a qualified registered dietitian who specializes in digestive health.
He or she can help you through each phase of the diet, and you are more likely to be successful with the help of a professional who is an expert in food and nutrition. Once you identify your triggers, you are well on your way toward feeling better.
Author: Amy Pendleton Kay, MBA, RD, LD
Amy is a registered dietitian nutritionist and the owner of Edge Nutrition & Dietetics private practice located in Greenville, SC. Amy enjoys helping clients improve their digestive health through food and nutrition therapy and education. As a practitioner, Amy helps lead patients with digestive disorders (like IBS) toward lasting symptom relief with expert nutrition guidance.
Edge Nutrition & Dietetics
www.edgedietetics.com
@edgedietetics
