If you’re someone who suffers from an irritable digestive system, you may have heard of the FODMAP diet. What is it, you may ask? Essentially, this diet is designed to help those with digestive issues avoid certain types of carbohydrates that can be difficult to digest. The idea is that doing so will reduce symptoms like bloating, gas, and stomach pain. If you’re considering trying the FODMAP diet, you may want to start by checking out some of the resources available online.
What is the FODMAP Diet?
In case you’re not familiar with the FODMAP diet, let’s start with a brief overview. The term “FODMAP” is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. Basically, these are types of carbohydrates that can be difficult to digest for some people. When they’re not properly broken down, they can cause issues in the digestive tract, leading to symptoms like bloating, gas, and abdominal pain. The FODMAP diet involves avoiding these types of carbs in order to alleviate these symptoms.
If you’re considering trying the FODMAP diet, there are plenty of resources available online. You’ll find charts of high- and low-FODMAP foods, as well as tips for meal planning and recipes to help you stay on track. Here are just a few helpful resources that you may want to check out.
FODMAP Charts
The easiest way to get started on the FODMAP diet is to familiarize yourself with the types of carbohydrates that are high in FODMAPs. There are countless charts available online that break down foods into categories like “high-FODMAP,” “low-FODMAP,” and “moderate-FODMAP.” Here are a few of our favorites:
Dr. Oz High FODMAP Food
This chart, found on the Printable e website, breaks down high- and low-FODMAP foods by category. You’ll find sections for fruits, vegetables, dairy products, grains, and more. The chart is printable, making it easy to keep on hand as you grocery shop or plan meals.
LOW AND HIGH FODMAP DIET CHECKLISTS
This helpful chart from Kate Scarlata RDN provides a more comprehensive breakdown of the FODMAP diet. It includes both low- and high-FODMAP foods, as well as a list of ingredients to avoid. You’ll also find tips for meal planning and a sample menu to help you get started.
IBSDiets-FODMAP-Chart.pdf | Sugar Substitute | Milk
“Eat This, Not That” FODMAPs Food List
For a more visually appealing FODMAP chart, check out this colorful option from the Diet vs Disease website. You’ll find a key that breaks down foods into “safe,” “moderate,” and “unsafe” categories, as well as a list of ingredients to avoid.
Low FODMAP Diet: The D.I.Y Beginner’s Guide
If you’re new to the FODMAP diet, this beginner’s guide from the IBS-Free At Last! website is a great resource. It provides a clear explanation of the diet, as well as tips for getting started and a sample meal plan to follow.
Recipes and Meal Planning
Once you’ve familiarized yourself with the types of foods to avoid on the FODMAP diet, it’s time to start figuring out some healthy meal options. Luckily, there are plenty of recipes and meal plans available online to help you out.
Low Fod Map Foods - Long Dark Ravine Map
This infographic from Medical News Today provides a comprehensive list of low-FODMAP foods, as well as a few high-FODMAP options to avoid. You can print it out and keep it in your kitchen for easy reference.
Low Fodmap Meal Plan: Week 1
This meal plan from A Little Bit Yummy provides a week’s worth of low-FODMAP recipes and meal ideas. It includes breakfast, lunch, dinner, and snack options to keep you satisfied throughout the day.
FODMAP-Friendly Recipes
This recipe guide from the Printable e website provides tons of tasty low-FODMAP options to choose from. You’ll find recipes for everything from breakfast smoothies to dinner entrees, as well as a few snack ideas to satisfy your cravings.
Conclusion
While the FODMAP diet may seem overwhelming at first, there are tons of resources available online to help you navigate it. From handy charts to helpful meal plans, these tools can make following the diet much easier. Remember, the goal of the FODMAP diet is to reduce symptoms like bloating and gas, so don’t be too hard on yourself if it takes a little while to find the right balance of foods that work for you. With patience and persistence, you’ll be on your way to a happier, healthier digestive system in no time!
