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Low FODMAP Tips from an IBS Expert


1. Balance your low FODMAP plate for a more balanced YOU.

When planning out your meals, try to include a fiber-rich carbohydrate such as a baked potato with skin, quinoa, or brown rice; a satiating protein such as firm tofu, poultry, chicken, fish or hard cheese; at least one colorful low FODMAP veggie, a fruit and some healthy fats such as pumpkin seeds, flax seeds, peanut butter or olive oil. A balanced plate will provide the nutrients your body needs to feel its best.

2. Are you eating enough fiber?

Low carb diets are the trend these days, but this only leads to less fiber in the diet. Only 5% of people in the US are meeting the daily fiber recommendations of 25 grams for women and 38 grams for men put forth by the Institute of Medicine. Increase fiber slowly in your diet with adequate water for best tolerance. Boost your fiber with low FODMAP fiber sources like oatmeal, chia seeds, quinoa, pumpkin seeds, buckwheat, whole grain rice, baked potato with the skin, kiwi and dragon fruit. Adequate fiber in the diet reduces the risk of many chronic health conditions.

3. Flavor boost your low FODMAP meals with a variety of herbs, spices, and infused oils.

I use garlic and shallot infused oils almost every night. Infused oils are low FODMAP, but rich in flavor. I try to select two types of fresh herbs per week to boost flavor as well. My favorite low FODMAP fresh herbs include basil, cilantro, and rosemary.


Take a look at Kate Scarlata's #IBelieveinyourStory campaign for IBS awareness month.



Food, Fitness, and FODMAPS with Stefani Pappas, RD
Getting Started with the Low FODMAP Diet

About Author

Kate Scarlata MPH, RDN
Kate Scarlata MPH, RDN

Kate Scarlata, RDN, LDN is a Boston-based dietitian with 30 years of experience. Kate’s expertise is in gastrointestinal disorders and food intolerance, with a particular focus on the application of the low FODMAP diet for functional gut disorders. She was awarded the Outstanding Massachusetts Dietitian Award and recognized as Boston’s Best Dietitian by Boston Magazine. Kate is the author of numerous books and articles on digestive health topics including the New York Times Best Seller, The 21 Day Tummy Diet and her latest book, The Low FODMAP Diet Step by Step. Kate completed her postgraduate training at Brigham and Women’s Hospital, a Harvard Medical School teaching affiliate. She is currently enrolled in a Master’s of Public Health program at the University of Massachusetts.

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