Low Fodmap Meal Plan & Chicken Chasseur

The Video

Many find it difficult to create a sensible meal plan on the Low Fodmap diet for irritable bowel syndrome. In this video, I tell you what I eat on a typical low Fodmap day.

Transcript

Breakfast

Welcome to this video. Today, I’m going to tell you what I eat on a typical low-FODMAP day, just to give you an idea of a balanced day as far as all of the food groups are concerned. For breakfast, I have oatmeal or cornflakes with milk. I’m not lactose intolerant but if you were lactose intolerant of course you’d have to have a lactose-free milk, and then I have a kiwifruit cut up on top of that.

I have IBS on the constipation side, and both oatmeal and kiwifruit are good for that. If you’re more on the diarrhea side, oatmeal might be a little too much fiber for you. So the cornflakes would be better and maybe you could have a kiwifruit at a different time. But just remember that kiwi does have a bit of a laxative effect.

Morning Snack

Three hours later, I have a morning snack – just to make sure that I don’t get hungry before lunch and it’s the best way for us to eat anyway – five small meals a day.

For that, perhaps I have some vegetable sticks. Perhaps, carrot – just what I’ve got in the fridge – carrot, peppers, celery. Because we can have a quarter of a stick with celery, radishes, fennel – just cut them up small. And I have those with some protein. I always have some protein because it’s the protein that will keep your hunger away. The vegetables won’t. They get digested too quickly and the carbohydrate gives you quick energy but then it disappears. So you need the protein to back that up. For protein, I may have some canned fish, peanut butter, tahini, some cottage cheese and I have about 1 tbsp of cottage cheese, also mature cheese.

Lunch

And then for lunch, I often have a sandwich with some gluten-free bread, which is also then low-FODMAP bread with again, some meat of some sort with some lettuce, tomatoes, maybe some grated carrots. I often have something leftover from dinner the night before and I’ll eat that. That’s the best solution. To make sure there are leftovers – especially if your family is like mine and eat a lot – is to take out your lunch portion first and put it in the fridge before serving them.

Afternoon Snack

And then for afternoon tea, I might have a small pot of yogurt and a handful of nuts.

Dinner

And then for dinner– something different for dinner every night. Many of you’ll know that I have a blog and I put recipes on my blog. And that’s usually the dinners that we have. So it will normally include some kind of protein again. It could be meat, fish or chicken. Also it could be just cheese-based and then enough vegetables. Always low-FODMAP to give you that fiber you need plus the nutrients. And a carbohydrate, again it is necessary just to balance out the day. So some rice, or polenta, some potatoes, or some other root vegetable, quinoa, something like that. Normally that’s it. I eat that round about eight o’clock at night. I go to bed at about 11, and you should always leave about three hours before going to bed from the last time you ate. So it’s best not to have another snack. If you really need to, just a couple of squares of very dark chocolate will take away that sweet craving that a lot of people have. Or a little bit of peanut butter, but I wouldn’t do anything too heavy at that point.

Well, that’s a typical day. Obviously, not every day’s exactly the same, but that’s a typical day on the low-FODMAP diet.

Thank you for watching, and goodbye.

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Chicken Chasseur

This is a classic recipe from my little green book but I have added the yellow pepper and the green beans. The original recipe only has the tomatoes and mushrooms. As I have mentioned in the recipe, mushrooms are not low Fodmap. In fact, they have fructans and mannitol in them but I can tolerate a few. This is a vegetable you can test during the re-introduction phase of the diet. Do leave them out of the recipe until you have tested them though.

Low Fodmap Chicken Chasseur

 

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Author: Suzanne Perazzini

Ingredients

• 2 chicken breasts
• ⅓ cup tapioca flour
• 1 tsp thyme
• 1 red chilli, de-seeded and sliced thinly
• 2 spring onions, sliced finely (green part only)
• 1 yellow pepper, chopped up
• 1 cup green beans, cut in three
• 2 cups chicken stock (garlic and onion-free)
• ¾ cup of white wine
• 8 mushrooms (not low Fodmap)
• 3 tomatoes, chopped not too small
• Salt & pepper

Method

1. Slice the raw chicken breasts into pieces - not too small.
2. Mix the flour with a little salt and pepper and coat the chicken.
3. Heat some oil in a pan and brown the chicken on both sides.
4. Just before browned add the chilli, spring onions and thyme and cook a little to release the flavours.
5. Add the pepper and beans with the stock and wine and cook for 10 minutes.
6. Add the tomatoes and mushrooms and cook 5 minutes. Season to taste.
7. Serve with rice.

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