FODMAP

I've been trying to follow a FODMAP diet since my gastro mentioned it might ("but probably won't") help with my tummy problems.  He emphasized "but probably won't" more than twice.  When you've had stomach problems as long as I have had then you are willing to try anything.  And I mean anything!  I was supposed to see a nutritionist since this diet plan has a lot of restrictions, but alas my insurance won't cover such a visit.  Heaven forbid insurance companies offer nutritional counseling for someone with a medical diagnosis, yet they will allow invasive testing after a first consult.  Bizarre...

Back to the subject at hand, she says she's eating FODMAP by her own plan...

Without a professional to guide me I've had to research FODMAP on my in.  In short you avoid gluten, certain fruits and vegetables, most dairy, and any sugars that end in "ose."  A lot of websites give conflicting information about what foods one can eat.  For example, some websites say don't eat almonds, other websites say certain nuts and seeds are ok if in small quantities.  If you are interested reading more about FODMAP in detail I recommend the Stanford's explanation of the eating plan found here. Otherwise I think this graphic is very helpful:

I was following this plan and then I deviated because it is very hard to find recipes that are FODMAP friendly.  I'm going to try again with the goal of 6 weeks of eating FODMAP low foods.  I will post my meals to help others with meal ideas.

I've always eaten a lot of quinoa, but since it is FODMAP friendly, and naturally gluten free, I make a big batch every few days.  A 1/4 cup dry serving makes about 1 cup of cooked quinoa and will pack in about 6 grams of filling protein.  Quinoa can be eaten in many ways, but one way I like it is for breakfast.

Basic Quinoa Breakfast Cereal

1 serving of cooked quinoa
1/3 of a banana, sliced
2 oz dairy free milk (Coconut, almond, rice, etc.)

Optional toppings:
FODMAP friendly fruit
Unsweetened coconut flakes
Seeds (chia, hemp, flax)
Nut butter
Cinnamon
Pinch of salt
Coconut creamer

Directions:
Add quinoa and banana to a microwave safe bowl.

Mash the banana in the quinoa.  Add milk and mix.  Cook in microwave for 1-2 minutes.  Carefully remove and top with the toppings of your choice.

Today I had my Quinoa Breakfast Cereal with blueberries, cashew butter, coconut flakes and a pinch of chia, hemp, and flax seeds.  Tomorrow...who knows?