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MRWhat I eat in a day (low FODMAP edition)!
Here’s some examples of #lowfodmap eats that are high in fibre, fermented foods and/or polyphenols to support your gut microbes 🦠 during the elimination phase.
If you’re struggling on the low FODMAP diet and haven’t managed to reintroduce any higher FODMAP foods then you may need to see a dietitian!
You can also find the full recipes at tummymot.com 👀
Oats 🥣
- 50g rolled oats
- 200 ml lactose free milk
- 50 ml kefir
- Low FODMAP fruit (e.g. kiwi, mandarin, strawberries)
- Dark chocolate
🥝 Did you know kiwis are non-fermentable and can help bloating by supporting regular bowel movements?
Salmon fish cakes 🐟
- 1 can of pink salmon
- 100g mashed potato
- 2 eggs
- Handful chopped fresh parsley
- Juice 1/2 lemon
- 50g sourdough breadcrumbs
- Salt and pepper
1️⃣Mix all ingredients except 1 egg and breadcrumbs
2️⃣Form a fist sized patty and dip in egg then breadcrumbs
3️⃣Air fry for 15 mins at 180C or oven for 20 mins
Slaw 🥬
- 30g red cabbage
- 30g carrot
- Juice 1/2 lemon
- Salt and pepper
💡 You can add 1 tbsp mayo and 1tbsp Greek yogurt to turn it into a coleslaw or have it on the side as a dipping sauce with some chopped pickles like we did!
Chicken broth 🍜
- Cooked chicken
- 100-150g cooked rice noodles
- 1 boiled egg
- low FODMAP chicken stock
- 1.5cm fresh ginger
- 1 tbsp garlic infused olive oil
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tbsp mirin
- 75g bok choy
- Handful spring onions tips
1️⃣Fry off ginger for 1 minute in the garlic infused olive oil then add stock, soy sauce, sesame oil and mirin. Simmer for 10 mins.
2️⃣Prep spring onion tops, noodles and egg whilst simmering.
3️⃣Add bok choy to broth around 90 seconds before broth it’s ready.
🍌 A slightly unripe banana and 1 tbsp nut butter. Ripe, spotted bananas are actually high FODMAP!
#guthealthmatters #ibs #sibo
@mrguthealth
