Today I thought I would share an IBS Friendly Meal Plan example with you guys for those that would like to see if following a diet that eliminates high FODMAP’s can help with bloating.

FODMAP’s are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS.

FODMAP’s are found naturally in many foods and food additives. Monash University has done extensive research on FODMAP’s and have created the below chart of what foods to stay away from (high FODMAP)

I have found that eliminating certain foods from their high FODMAP list from my diet has helped significantly in reducing the symptoms of my IBS.

For me personally, the biggest triggers are garlic and onion. Strangely enough, I am perfectly fine with eating small amounts of mushrooms.

What I haven’t included below in this 3 meal plan are snacks, but it is simple enough, feel free to snack from the low FODMAP fruits/nuts area of the chart listed above.

Another very important tip – incorporate collagen into your diet, it has helped me immeasurably. Read more about collagen here: A Review of O Nutricia Collagen

Ok, let’s get into this. Here are three recipes from the blog that you could try today.

Oh and before I hear from any Karens: Disclaimer – Please keep in mind that I am not a dietician and any dietary changes you make should be made with A QUALIFIED doctor or dietician. We all have our own health and food journeys to go on 😊

IBS Friendly Meal Plan

Breakfast – Creamy Oats

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FODMAP Friendly Creamy Oats

Course Breakfast

Keyword Cocoa Nibs, fodmap, oats

Servings 2

Author Cat Barker

Equipment

saucepan
measuring cups

Ingredients

1 cups Oats not instant or rolled but rather quick oats
1 cup almond milk plus more for serving
1/4 cup water
2 tbsp. sugar free peanut butter / nut butter
4 tsp. maple syrup or brown sugar according to taste, you could add less
1 handful walnuts
pinch salt

Instructions

In a saucepan, add oats, almond milk, water and salt. Bring to boil over medium to low heat for 3 minutes. Stir occasionally to ensure the oats don't stick to the pan
Once cooked through, pour into two bowls and serve with nut butter, sugar or maple syrup, walnuts and a dash of almond milk.
Serve immediately.

Notes

The original jungle oats work perfectly in this recipe, however if you are celiac please use gluten free oats

Not a fan of Oats? 3 Gut Healing Smoothie Recipes

Lunch – My take on Tabbouleh

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Low FODMAP Tabbouleh with Peppers

This is my Low FODMAP Tabbouleh with Peppers recipe best eaten as a side or as a main meal for lunch. This recipe using low FODMAP red and green peppers, mint, parsley, the green part of a spring onion, quinoa and feta. The simple dressing that accompanies the tabbouleh is made with lemon and olive oil.

Course lunch

Cuisine Mediterranean

Keyword fodmap, Lunch, quinoa, savoury

Prep Time 15

Cook Time 20

Servings 4

Author Cat Barker

Equipment

pot
knife
chopping board
bowls

Ingredients

1/2 cup quinoa
1 cup water plus more if needed
10 cherry tomatoes diced
1 red pepper diced, cored, seeds removed
1 spring onion only the green part
1/2 green pepper diced, cored, seeds removed
1 wheel of feta
1 tsp salt
1 tbsp. Olive oil
1 fresh Lemon juiced
1 large handful parsley chop finely
1 small handful fresh mint stems removed, chopped finely

Instructions

Add quinoa to a pot and add water. Bring the pot to a boil, then cover and reduce heat to low and simmer for about 12 to 15 minutes until all of the liquid is absorbed and the little ‘tail’ of the quinoa has sprouted out.
Once all the water is absorbed switch the heat off and let the quinoa steam for 5 minutes,
Fluff with a fork and then cool.
Dice all your veggies and fresh herbs.
Mix the olive oil and lemon juice together in a bowl with a fork until well combined.
Mix everything together now - the cooled quinoa, veggies, herbs, dressing. Crumble the feta over the dish.
Season with salt and pepper according to taste.

Dinner – Veggie Pasta

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LOW Fodmap Veggie Pasta

This LOW Fodmap Veggie Pasta is a warm and comforting bake to make for dinner. Serves 2, or 3 smaller servings. The recipe can easily be doubled. Best eaten on the day of making.

Servings 2

Equipment

pot
pan
baking tray
casserole dish

Ingredients

3 tbsp olive oil
400 g Pumpkin
2 cups baby spinach
1 Can plain chopped tomatoes
200 g gluten free penne
100 g ricotta
1/4 cup fresh sage
salt and pepper
1 tbsp nutritional yeast

Instructions

Preheat the oven to 200C on bake function.
Chop pumpkin into cubes (not small cubes)
Place in a roasting tray, drizzle in 2tbsp oil and season with salt and pepper. Bake for 20 to 25 minutes until soft and golden, turning if needed. Remove from oven.
While your pumpkin cooks, place a large pot of water on to boil. Pre-cook the pasta – you want it almost cooked but not quite so try undercooking it by 3 minutes.
In a large pan, heat 1tbsp olive oil over medium-low heat. Add the spinach and nutritional yeast and cook until wilted. Next, add the tomatoes, chopped up sage and salt and pepper to taste. Simmer till soft (5min)
In a large baking casserole dish, mix together the pumpkin, pasta, tomato mixture, pieces of ricotta cheese and sage.
Bake in the oven for 10 minutes until the cheese is melted, then place under the grill until golden.
Divide into two serves.

Not keen on this dish? Try Healthy Gut-Friendly Vegetable Soup in the Instant Pot