The Low FODMAP Diet Recipes To Prevent Flare Ups And Restore Healthy Gut

Do you suffer from irritable bowel syndrome (IBS),Crohn's disease, or ulcerative colitis? If so, you may have heard of the low FODMAP diet. This diet can help to reduce symptoms such as gas, bloating, diarrhea, and abdominal pain.

ESSENTIAL DIET FOR DIVERTICULITIS : The LOW- FODMAP diet recipes to prevent flare-ups and restore healthy gut

by Andrea Bianchi

5 out of 5

Language	:	English
File size	:	851 KB
Screen Reader	:	Supported
Print length	:	116 pages
Lending	:	Enabled

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FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, they are fermented by bacteria, which can produce gas and other uncomfortable symptoms.

The low FODMAP diet eliminates or restricts FODMAPs from the diet. This can help to reduce symptoms in people with IBS and other digestive disFree Downloads.

There are many different low FODMAP diet recipes available online and in cookbooks. This article provides a few recipes to get you started.

Low FODMAP Diet Breakfast Recipes

• Low FODMAP Oatmeal
• 1 cup rolled oats
• 2 cups water or unsweetened almond milk
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon vanilla extract
• Optional toppings: berries, nuts, or seeds

Instructions: Combine the oats, water or almond milk, cinnamon, and vanilla extract in a saucepan. Bring to a boil over medium heat. Reduce heat to low and simmer for 5 minutes, or until the oats are tender and the liquid is absorbed. Remove from heat and stir in your desired toppings.

• Low FODMAP Smoothie
• 1 cup unsweetened almond milk
• 1/2 cup frozen banana
• 1/2 cup frozen berries
• 1/4 cup plain Greek yogurt
• 1 tablespoon chia seeds
• 1 teaspoon honey (optional)

Instructions: Combine all ingredients in a blender and blend until smooth. Add more almond milk or water as needed to reach desired consistency.

Low FODMAP Diet Lunch Recipes

• Low FODMAP Salad
• 1 cup mixed greens
• 1/2 cup chopped cucumber
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 1/4 cup low FODMAP vinaigrette

Instructions: Combine all ingredients in a bowl and toss to coat. Serve immediately.

• Low FODMAP Sandwich
• 2 slices low FODMAP bread
• 1/4 cup hummus
• 1/4 cup sliced cucumber
• 1/4 cup sliced carrots
• 1/4 cup sprouts

Instructions: Spread hummus on one slice of bread. Top with cucumber, carrots, and sprouts. Add the other slice of bread and enjoy.

Low FODMAP Diet Dinner Recipes

• Low FODMAP Chicken Stir-Fry
• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tablespoons low FODMAP soy sauce
• 2 tablespoons low FODMAP hoisin sauce
• 1 tablespoon olive oil
• 1 cup chopped onion
• 1 cup chopped bell pepper
• 1/2 cup chopped carrots
• 1/4 cup chopped celery
• 1 tablespoon cornstarch
• 1/4 cup water

Instructions: In a bowl, combine the chicken, soy sauce, and hoisin sauce. Stir to coat. Heat the olive oil in a large skillet over medium heat. Add the chicken and cook until browned on all sides. Remove the chicken from the skillet and set aside. Add the onion, bell pepper, carrots, and celery to the skillet and cook until softened. Stir in the cornstarch and water and cook until the sauce has thickened. Add the chicken back to the skillet and cook until heated through.

• Low FODMAP Salmon with Roasted Vegetables
• 1 pound salmon fillets
• 1 tablespoon olive oil
• 1/2 cup chopped carrots
• 1/2 cup chopped broccoli
• 1/2 cup chopped zucchini
• 1/4 cup lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions: Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper. Place the salmon fillets on the prepared baking sheet. Drizzle with olive oil and season with lemon juice, salt, and pepper. In a separate bowl, combine the carrots, broccoli, and zucchini. Toss with olive oil, salt, and pepper. Spread the vegetables around the salmon fillets. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.

Low FODMAP Diet Snacks

• Low FODMAP Fruit Salad
• 1 cup berries
• 1 cup cantaloupe
• 1 cup honeydew
• 1/2 cup grapes
• 1/4 cup kiwi

Instructions: Combine all ingredients in a bowl and toss to coat. Serve immediately.

• Low FODMAP Trail Mix
• 1/2 cup nuts
• 1/2 cup seeds
• 1/4 cup dried fruit

Instructions: Combine all ingredients in a bowl and toss to coat. Store in an airtight container.

The low FODMAP diet can be a helpful way to reduce symptoms in people with IBS and other digestive disFree Downloads. There are many different low FODMAP diet recipes available, so you can find something that fits your taste and lifestyle.

If you are considering trying the low FODMAP diet, it is important to talk to your doctor or a registered dietitian. They can help you create a personalized plan that is right for you.

ESSENTIAL DIET FOR DIVERTICULITIS : The LOW- FODMAP diet recipes to prevent flare-ups and restore healthy gut

by Andrea Bianchi

5 out of 5

Language	:	English
File size	:	851 KB
Screen Reader	:	Supported
Print length	:	116 pages
Lending	:	Enabled

FREE