Today, I thought I would photograph everything I ate and show you in picture form what a low Fodmap day looks like. You will see that I eat less that the permitted amounts of each food but that’s because I eat what keeps my weight stable. You may need more than me, but this will show you safe combinations. The photos are not masterpieces – I snapped them quickly before I ate. Because I have been doing this for so long, I don’t have to check the clock since my stomach tells me when it’s time to eat. It is well trained to a routine. However, ideal meal times could be:
7.30am Breakfast
10.30am Morning snack
1.30pm Lunch
4.30pm Afternoon snack
7.30pm Dinner
Meals are eaten three hours apart with breakfast within 30 minutes of waking and the last meal eaten three hours before bed.
I love that you posted your fodmap day pictures. That all looks tasty. That takes the mystique out of it.
And makes it look quite attainable. Since I am a visual learner, it was great to get the pictures to reinforce.
I am visual too – glad it has helped.
May I ask what crackers you use and are they gluten free. Also I’m in the U.K. and can’t often get the same brands as you.
Thanks
Jacqueline
I use rice crackers but you can get any gluten-free crackers that have a minimum of ingredients to avoid any chemical additives. My rice crackers have only brown rice and oil as ingredients.
Looks delicious and healthy 🙂
It certainly keeps my tummy happy.
I loved the photos of your 5 meals. I am not eating as much as is on your plates so I will copy. Thank you. Are there particular foods that could help while taking antibiotics?
It is about keeping your weight the same. My plates are all small plates, like bread and butter plates. But the dinner is the whole recipe in a bowl for the whole family.
While taking antibiotics, you will need a specific probiotic for that particular antibiotic. Ask your pharmacist for advice.
Thanks, that’s very helpful. I find it a bit difficult with spacing out meals during the week when I am working. I have breakfast about 715, then I have my morning teabreak at 1045, and lunch at 12 – these are my allocated times, and can’t be changed.) Then I don’t get home til almost 4, by which time I am starving, and end up snacking the rest of the afternoon til dinner at 630. My husband likes dinner early. Any tips?
There’s not a lot I can do if you are unable to negotiate different break times with your boss. It is a health issue and they should be willing to accommodate your needs. The 3 hours apart is a little flexible with anywhere from 2.5 hours to 4 hours apart but the snacking once you get home is not okay. Also, if your husband is not willing to help you out with this, then eat separately from him – maybe he will come around. Your health is more important than anything.
What a wonderful way of showing portions, layout and timing! This would have been perfect to see back when I started the program (I am a very visual person).
Thank you for this quick post Suzanne, very helpful 🙂 Kiara x
Visualization is great.
Very helpful, good to have to compare with my meals also, I really need to eat every 2 1/2 hours, as you say the body tells you when. Thanks for the thoughtful photos.
2.5 hours is the minimum amount of time to leave so you avoid the snacking issue and let the motility cleansing wave pass through.
Are your morn. tea veggies raw? particularly the carrots, can you digest raw carrot ok? ( I need to steam or braise them.)
Raw. If we don’t have inflammation in the gut, then we should be able to eat raw food. Maybe you have other issues besides IBS.