We all know there is no magic formula for healing your gut overnight, but there are some FODMAP friendly ingredients you can incorporate into your diet to support your guts health.
One serving (2 tablespoons) of small but mighty chia seeds contains 4 grams of protein and all 9 essential amino acids that cannot be made by the body! Most importantly, one serving of amino acids has a whopping 11 grams of fibre, which assists in digestion and keeps bowel-related ailments at bay. We made an overnight Chia pudding, give it go!
Kiwi fruits’ nutritional contents provide a lot of health benefits. Kiwis are very high in folate, which is important for cell growth and division. It can actually be found in high concentration in the skin of the fruit, so try taking a bite straight into your next kiwi (it’s not as bad as you think and definitely worth it for those extra nutrients 😉). They're also high in vitamin C, potassium and antioxidants, which promote healthy gut bacteria. Kiwis even contain a lot of fibre which is helpful for digestion.
Avocado contains many nutrients such as vitamin C, vitamin B6 and loads of Potassium, which are all essential vitamins that our body needs to stay healthy! Avocado contains the FODMAP Mannitol so limit your intake to 1/4 of an avo during the elimination phase. If after the ‘challenge phase’ you find that you're OK with mannitol, you can eat more. Avocado can be added to your toast in the morning or even in smoothies to make them more thick and creamy !
Chickpeas are a part of the legume family and in my opinion quite underrated! They are high in soluble fibre which helps with digestion and assists with bowel movements! The low FODMAP serve of canned chickpeas is ½ a cup which is plenty for an addition to salads. They taste delicious when roasted in the oven (just make sure you drain them beforehand)!
If you've heard of Popeye, you'll know he lived off spinach and I think there was a good reason for that! Spinach contains high levels of fibre and nutrients, including a specific sugar molecule that boosts the good bacteria in the gut! Try incorporating more of this leafy green into your life through salads, smoothies or even hidden in your Haloumi hash burger!
Coconut yoghurt is full of probiotics which aid digestion by feeding the healthy gut bacteria. According to Monash, the low FODMAP serving of plain coconut yogurt is 125 g (approx 1 tub). Coconut yogurt can be a great snack alongside your favourite Fodbod or a great base for your smoothie bowl.
Turmeric is often present in many health supplements as it contains an abundance of healing properties that are also great for your gut! Curcumin is the active compound found in turmeric and is used in many cultures to ease conditions such abdominal pain, poor digestion and acid reflux. The Monash low FODMAP serving of tumeric is 2 grams (approx 1 teaspoon). We recently incorporated it into this dinner dish which was super yummy – Turmeric Kale rice.
Rolled oats are a great go-to breakfast that will keep you full all day. Oats are another which are high in fibre, which helps improve digestive issues. Some of my favourite oat toppings are low FODMAP serves of raspberries, blueberries and chopped up banana. You can also sprinkle cinnamon, stir in a spoon of peanut butter or be a bit naughty and melt in some dark chocolate.
Tempeh is fantastic for improving gut health. Similar to tofu (some say better) – packed with prebiotics, which increase healthy gut bacteria and reduce inflammation! If you’re looking to change up your source of protein, try adding some tempeh to your lunch or dinner. It tastes delicious fried in sesame oil until crispy.
Our beloved Fodbods are a great convenient snack that won't hurt your tummy. All of our bars are made from 100% natural ingredients and are certified FODMAP friendly. They are perfect for when you’re out and about and you always can rely on them to satisfy your hunger and delight your tastebuds 😉
I hope this blog post helped you find some new foods to add into your diet, or at least inspired you to maybe try something new ! As always we’d love to hear from you, so don't be afraid to reach out :)