Sample Low FODMAP Meal Plan

If you have IBS and looking to resolve some of your symptoms, look into what foods fall within the FODMAP family. Either way, here is a sample meal plan of foods that are ideally tolerated by those avoiding FODMAPs.


3-4 egg (pasture-raised eggs) omelette. Fill the omelette with ingredients such as spinach, bell peppers, olives. Pair with high quality bacon and/or fruit such as raspberries. Cook in ghee.


Stuffed baked potato (loaded w/ high quality protein). Keep it dairy free until it’s known what can be tolerated. Consider veggies on this list. 


Plantain chips (made with coconut oil)


Large dinner salad with protein such as grassfed beef, organic poultry or seafood. Use a homemade dressing of olive oil and apple cider vinegar.

Improving Your Digestion

Eating gluten free to cope with a GI ulcer or improve your digestion is a great start but may not get you the healthy small and large intestines you need and deserve. There are other proponents in our food system that need to be REMOVED (1st protocol in healing a gut). Clinical and experimental data points to food allergy as a primary cause of ulcers. Foods to avoid include:

  • Avoid grains – gluten free or not. Get them out, heal your gut, and increase your absorption rate of important vitamins and minerals. After 2 years, perhaps grains can come back in the picture.
  • Corn – avoid it like the plague. Be a food label guru as well. Corn sneaks into many processed foods.
  • No legumes – peanut butter, beans, hummus, all the above.  Here is a good explanation of why legumes, which have lectins, are not good for you gut.
  • Dairy – bon voyage.  Perhaps not forever, but at least for now, while your gut gets back to normal. Bottomline if you are eating dairy make sure it is full fat, organic and grassfed.
  • Fruit in limited quantities and depending on the type of systems the individual person is having. Fruit is composed of fructose and this can be harsh on a weak intestines. Until your gut is healed don’t make fruit the center of your plate.
  • Nuts & Seeds. While nuts and seeds are good in limited quantities, they are something that will need to be put on the back burner until things are looking better on your insides.
  • Vegetable oils – avoid and look closely at food labels. Canola oil is in everything.
  • Nightshades – these can be problematic for the time being, so avoid them until things heal.
  • Booze (wine, beer, liquor) and coffee
  • When eating vegetables, remove the peel, go organic and cook them well. A good meal/snack is a well cooked sweet potato with coconut oil.
  • When it comes to meat – spend the little extra for organic and free range/grass fed.
  • Overall consider a low FODMAP diet to heal your (See below for more information)

You want to REPAIR (second protocol to healing a gut) the ulcer and GI tract as quickly and best that you can. The ulcer is causing inflammation in your intestines, which can lead to inflammation in your joints and arteries if not addressed. After removing the above suggested foods repair the gut with bone broth, coconut oil, starchy vegetables (soluble fiber) like fruit and squashes, drink peppermint tea and some important vitamins and minerals.

Vitamins Supplements:

  • Vitamin D is essential. Buy a good Vitamin D3 supplement and consider taking up to 5,000 IU a day. This is above the RDA, however, vitamin D is crucial to gut health and beyond. They best is to get tested to see where your levels are at, supplement and again get tested 3 months down the road.
  • Magnesium
  • Vitamin C and E
  • Glutamine specifically L-glutamine which can be bought in a powder form and helps repair the lining of your intestines.

To progress the healing process you also want to REINOCULATE with specific food and supplements such as eating fermented foods (does not include kefir) like sauerkraut and fermented vegetables. We can easily make our own or here in Chicago there are some options at the Green City Market on Saturdays. If food isn’t a realistic option for you at this time, I recommend investing in a good probiotic. Please email me if you want assistance in this area.

The final step of healing your gut is to REINTRODUCE some of the removed foods after 4-6 weeks. Add one food at a time and assess how you feel, your digestion. sleep, mood, skin. Repeat the reintroduction of food every 3 days and I do NOT recommend ever reintroducing gluten containing grains.

Overall Tips To Improve Your Digestion:

  • Chew your food slowly and really enjoy each bite. While eating think about the flavor, the texture, the overall bliss of healthy food.
  • Minimize fluid intake at your meals. Too much liquid can deplete your digestive enzymes. Eat well cooked food when your digestion feels compromised. Eating raw produce and the likes is harder to breakdown.
  • Really find out what is going on in your intestines. Even attending many GP, Primary and even GI doctors, you may come out empty handed. Get a stool test, such as the Metametrix GI Effects stool test. Such test can be ordered by your doctor or can be ordered online (Forrest health).
  • Eat homemade bone broths, liver and egg yolks. There are other food options and I can help you.
  • If your digestion has never felt optimal, follow the steps above and consider eating a low FODMAP diet. FODMAPS are short-chain fermentable carbohydrates and stands for: Fructose, Oligo-, Di-, Mono-saccharide and Polyols. I will have to extend another, more detailed post on a FODMAP diet, however, if you are showing intolerance symptoms to food consider a hydrogen/methane breath test. As my dietitian friend, Aglaee, describes this test, you should first drink a lactulose solution to determine whether you are more of a hydrogen or methane gas producer and then test for the specific FODMAPs by taking another breath test with either fructose, lactose or sorbitol. There are currently no tests to check for fructans and galactans. These tests can usually be ordered and sent by mail and can cost anywhere between $100-200 each.

If you ever have questions about diet and how it make be leading you to your best health or holding you back, don’t hesitate to ask. Email me at [email protected]

Fermented Foods – Probiotics – Immunity

I help many educated people with their diets, yet, very few of my clients come to me already taking probiotics. The awareness on the importance of taking probiotics or eating a diet including fermented foods is low. More than half of our immune system is in our digestive (GI) tract, which encompasses healthy bugs preventing the overgrowth of bacteria and yeasts. So what does this mean, and who should be intrigued by this information?


For most of us, our diets are low in foods with live and active cultures (yogurt, kefir, kimchi, and sauerkraut) and these foods help to maintain optimal levels of beneficial bacteria in our digestive system. If the levels of good bacteria drop, so does our immune system and we are more likely to get sick. Besides the fact we can become more susceptible to a cold/flu, an optimal level of healthy bugs in our gut also allow us to be our healthiest person.

Circa 1990s, research established probiotics can help treat several gastrointestinal illnesses, delay the development of allergies in children, and help women treat and prevent vaginal and urinary infections.

Enhancing diets with fermented foods/probiotic supplements clients can:

  • aid digestion
  • strengthen immunity
  • fight obesity (in post-par-tam women and patients who went through a weight loss surgery)
  • treat diarrhea in infants and children, specifically antibiotic associated diarrhea (please note, you never want to take a probiotic while taking an antibiotic. You want to take a probiotic immediately after the antibiotic is finished)
  • treat Crohn’s, ulcerative colitis or irritable bowel syndrome (IBS)
  • enhance nutrient absorption
  • manage allergies. One study, specifically, found a relationship that when pregnant women took an probiitoc their child was less likely to have ezcema by 30%.

A physician at Johns Hopkins, Dr. Mullin, suggests the future may lie in concocting specific probiotics for people based upon their individual needs and microbiomes.

Recommendations for maintaining a healthy gut:

  • Avoid situations and events that are mentally stressful and overtly physically stressful
  • Avoid the need for antibiotics, the best you can
  • Maintain a healthy diet, and avoid irritant foods (for many this includes gluten containing grains, dairy and/or legumes)
  • Take a daily probiotic (I recommend products from Standard Process including ProSynbiotic. I have been taking their supplements including ProSynbiotic and have noticed a remarkable difference. I overall feel better, sense more ease controlling my blood sugars and have more energy)

Overall, if you are interested in adding a probiotic to your diet, understand not all supplements are equal, including probiotics. Contact a health professional to understand what supplements are most appropriate for you.

Small changes to diet and lifestyle can completely change our quality of life. Advocate for your health and seek for results. It takes 66 days for something to become a habit and 100 days to sense the results. Be patient and enjoy the journey.

Cheers to you and good health,




The Harvard Medical School Family Guide

Dotterud K, et al. Probiotics to prevent allergic disease. Brit J Dermatol, 2010

Bailey M, Dowd S. Stressor Exposure Disrupts Commensal Microbial Populations. Inf and Immun April 2010; 78(4): 1509-19

Holdeman L. Good I. Human Fecal Flora: Variation and Possible Effect of Emotional Stress. App Env Microbiol Mar 1976;21(3):369-75.