Delicious Low FODMAP Recipes for Digestive Health

Delicious Low FODMAP Recipes for Digestive Health

Pork stir fry
• Garlic infused olive oil
• Pork loin steak- sliced thinly.
• Low FODMAP vegetables – capsicum, broccoli, spinach, green beans & carrot.
• Stir fry sauce of salt reduced gluten free soy sauce, fish sauce, lime juice and ginger (made to taste).
• Fresh coriander if you have it
Simple stir fry is a great low FODMAP meal option but it’s important to not simply exclude all FODMAP containing foods long term as this is unnecessary. The objective is to exclude all FODMAP groups initially but (under the guidance of a Dietitian) – reintroduce foods to determine which foods you are sensitive to and in what amounts. This will build your long term management plan. If you continue to exclude all FODMAP food groups without challenging via reintroduction you are likely to be excluding some foods that you don’t need to!

The Benefits of a Low-Calorie Diet

A low-calorie diet has been shown to have numerous health benefits, including weight loss, improved heart health, and reduced risk of chronic diseases. By incorporating foods that are low in calories but high in nutrients, you can still feel satisfied while maintaining a healthy weight.

Low-Calorie Foods to Include in Your Diet

1. Leafy greens
Leafy greens such as spinach, kale, and lettuce are packed with vitamins, minerals, and antioxidants while being low in calories. For example, one cup of raw spinach contains only 7 calories, making it a great addition to salads, soups, and smoothies.

2. Lean proteins
Lean proteins like chicken breast, turkey, and tofu are excellent options for a low-calorie diet. A 3-ounce serving of skinless, boneless chicken breast contains approximately 165 calories and is a great source of protein to support muscle growth and repair.

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3. Fruits
Fruits such as berries, apples, and oranges are not only low in calories but also rich in fiber and essential nutrients. For example, one medium apple contains around 95 calories and is a satisfying snack that can help curb hunger and prevent overeating.

4. Whole grains
Whole grains like quinoa, brown rice, and oats are high in fiber and essential nutrients while being relatively low in calories. For example, one cup of cooked quinoa contains around 222 calories and is a great alternative to refined grains like white rice.

5. Non-starchy vegetables
Non-starchy vegetables like broccoli, cauliflower, and bell peppers are low in calories and high in fiber, making them a great option for filling up without adding extra calories. For example, one cup of chopped broccoli contains only 31 calories and is a versatile ingredient for stir-fries, salads, and side dishes.

Calories Matter

When it comes to following a low-calorie diet, it’s important to be mindful of your overall calorie intake. While incorporating low-calorie foods is beneficial, it’s also essential to maintain a balanced diet that includes a variety of nutrients to support overall health. It’s also important to consider the calories of ingredients when meal planning and portion control to ensure you are not consuming too many calories.

Overall, a low-calorie diet can be an effective way to support weight loss and overall health when done thoughtfully. By incorporating a variety of nutrient-dense, low-calorie foods into your diet, you can promote satiety and nourish your body without overloading on calories. Remember to consult with a healthcare professional or a registered dietitian before starting any new diet or making significant changes to your eating habits.


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My name is Bette. I'm a 34 year old female from Turkey. My occupation is a website designer and I work from a home office. I have struggled with my weight since puberty. Still figuring out.

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