Cooking low-FODMAP meals can be fun. It should be less about sacrifices, but more about new possibilities that result from the recommended foods – and they are endless! Just stick to my guide below. They will help you to get great results quickly. You will quickly feel the difference!
Why? In my previous article about FODMAPs, I explained what they do to our body. Letting the FODMAP-rich foods out of your diet may lead to reducing IBD symptoms such as flatulence and diarrhea.

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?

Your guide

  1. Carbohydrates, proteins and fats are important energy sources and should therefore be in your daily diet.
  2. Choose at least one component from each category proteins, carbohydrates, healthy fats, calcium and drinks.
  3. 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).
  4. 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.
  5. 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.
  6. 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.
  7. 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.

About me

Hello, my name is Dominika!

I am a nutritionist and since few years I am specialized in the field of “intestinal health”. Enjoy browsing here!

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Frequently asked questions

I tried everything. But it is best not to eat at all. Do I take the strain off my gut?
In order to maintain an adequate supply of nutrients, to build up a rich microbiota as well as holistic health, a regular and symptom-oriented diet is necessary. The intestine and its great population need the right foods. Get a professional support along your way and always be patient. Exchange your ideas and wishes with your nutritionist. Or if you need some help, just don’t hesitate to contact me via the form.
I have no identified intolerances. Why do I still not tolerate fresh dairy products or fiber-rich foods?
Fresh dairy products contain higher levels of probiotics than usual, so they can briefly lead to lactose intolerance-like symptoms. The same is true for fiber-rich foods containing prebiotics. The intestine simply has to get used to the new population. Initially, you can relieve your stomach with a combination of vegetables and vegetable oils (such as linseed oil).
Cabbage, beans or fiber are bloating. Is there anything I can do against it?
A varied diet is important, including healthy fats. These relieve the intestine by ensuring that the food stays in the stomach for a longer time. Therefore always combine the meals with vegetable fats. But watch out – also the amount is important. Furthermore, frozen cabbage or beans are normally leading to less bloating.
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