The Essential Low-FODMAP Meal Plan

The Essential Low-FODMAP Meal Plan
The Essential Low-FODMAP Meal Plan
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The Essential Low-FODMAP Meal Plan was created by functional nutritionist, Kate Daugherty to help navigate how to eat to limit bacterial overgrowth in the body.

FODMAPs is an acronym for:

Fermentable Oligo-Di-Mono-saccharides And Polyols

It’s used to describe types of carbohydrates found in certain foods that can trigger gas, bloating, and belly pain. These carbohydrates may not be broken down and absorbed, allowing bacteria in your digestive tract to start to feed on them. These bacteria then produce byproducts and waste materials that can lead to unpleasant symptoms. This can also lead to an overgrowth of these bacteria in the small intestine which can contribute to several other health problems.

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SYMPTOMS of BACTERIAL OVERGROWTH:

•Fatigue

•Digestive discomfort

•Muscle aches

•Brain fog

•Low libido

•Skin rashes

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A low-FODMAP diet is not one-size-fits-all. There is room for dietary preference and modification. However, some key aspects of a diet meant to lower bacterial overgrowth include:

• Relatively low simple carbohydrate intake

• Relatively high fat intake (mostly from monounsaturated fatty acids, like olive oil)

• Low in simple sugars and processed foods

• High non-starchy vegetable consumption

• High Omega-3 fatty acid intake (from Fish or plant sources)

• Avoidance of alcohol and fermented foods

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ARE YOU CONCERNED WITH BACTERIAL OVERGROWTH? LOOKING TO REDUCE GAS AND BLOATING?

This Low-FODMAP Guide and 7-day Meal plan includes:

*FOOD LIST: What to Avoid, What to Include

*7-Day Sample Meal Plan on a Low-FODMAP Diet

*Shopping List

*Meal Prep Guide

*Low-FODMAP Recipes

Need more one-on-one direction? Reach out to Kate for a Nutrition Consultation.

Functional nutritionist Kate Daugherty

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