I do not talk about FODMAP-rich foods in this post. Of course, depending on your individual complaints and preferences, the below table may vary. Every body works differently, which means, that it can tolerate every single food differently. Use this spreadsheet to determine your FODMAP tolerance threshold and see this table as your personal resource.
With this guide for a balanced, low-FODMAP cooking you set the basics. But how can I easily cook low-FODMAP meals?
- Carbohydrates, proteins and fats are important energy sources and should therefore be in your daily diet.
- Choose at least one component from each category proteins, carbohydrates, healthy fats, calcium and drinks.
- The amount of carbs should be about 50% of your plate. Choose vegetables and fiber-rich cereals. Remember: Do not eta more than one serving of low-FODMAP fruits per meal (1 serving = half a cup).
- Proteins should fill 30% of your plate. Here you can stick to the “fist rule”: Either meat or a portion of quinoa, the portion should not be bigger than your fist.
- Healthy fats are vegetable fats and these should be served on the plate every day. Because fats are good! The intake should be around 10% per day. Nuts are very healthy, but they also have a lot of calories – 15 nuts supply you with important omega-3 fatty acids.
- Calcium should not be missing in your diet too: 10% ensure the health of your bones and joints. For example, 2 teaspoons of black sesame contribute to the daily requirements.
- At least 250-500 ml should be drunk especially with fiber-rich foods to avoid bloating and abdominal pain. Chose especially from water or herbal teas without sweeteners.
I am a nutritionist and since few years I am specialized in the field of “intestinal health”. Enjoy browsing here!