Food

FODMAP Diet – Week 1 Roundup!

Dan suggested that I do a “weekly roundup” of my FODMAP diet, and I loved the idea! Since I’m keeping a food log anyway, it’s really not that much more work on my part. For this first month of the diet, at least, I’ll be doing weekly updates on how my diet is going, and include what I’ve been eating that week. I will also occasionally post recipes for the meals I’m making so that you can make them too. Of course, the recipes will probably take much longer to get posted, so if you want to see a specific recipe sooner rather than later, comment on that week’s roundup and I’ll move it up the to-do list. (Weeks will run from Saturday through Friday, that way I can post it for you to read over the weekend! Sorry this first one is late, it took me a little while to figure out how exactly to format this.)

low-fodmap-diet
Image: Organics.org

Now, without further ado, the diet for Week 1!


Week 1 FODMAP Diet: January 1 – January 6

Sunday, January 1
  • 12pm: ½ serving of oatmeal with maple syrup; hardboiled egg
  • 2pm: sourdough toast with Sunbutter; 1 banana
  • 4:30pm: ¼ stuffed bell pepper
  • 6:30pm: nachos (Tostitos, beef, rice, mozzarella)
  • 8:30pm: kale and banana smoothie
stuffed-bell-peppers-resized
Stuffed Bell Peppers
Monday, January 2
  • 7:30am: ½ serving of oatmeal with maple syrup; hardboiled egg
  • 10am: ~375mL smoothie: Fairlife milk, keifer, kale, banana, strawberries, maple syrup
  • 12:30pm: Sunbutter sandwich; 2 raw cherry tomatoes
  • 3:30pm: raw cherry tomatoes; lactose free yogurt
  • 5pm: ~375mL smoothie
  • 7pm: homemade gluten free pizza: GF crust, mozzarella, brown sugar ham, homemade sauce
Tuesday, January 3
  • 11:40am: ½ serving oatmeal with brown sugar; Babybel
  • 2:30pm: 500mL smoothie: milk, keifer, kale, strawberries, raspberries, blueberries, maple syrup; 2 large marshmallows to satisfy sweet tooth
  • 5:30pm: tomato kale chicken; brown rice
  • 6:30pm: small handful of chips for salt (in between meals)
  • 8pm: nachos
tomato-kale-chicken-4-resized
Tomato Kale Chicken, with Brown Rice
Wednesday, January 4
  • 10:15am: ½ serving oatmeal with brown sugar; hardboiled egg
  • 12pm: 500mL smoothie (other half of the day before)
  • 2:15pm: full ProNourish; 1 banana
  • 4:30pm: sourdough toast with avocado; Babybel
  • 6:45pm: ½ stuffed bell pepper (total)
  • 9:15pm: jasmine rice with margarine and cinnamon sugar
Thursday, January 5
  • 7:30am: ½ serving oatmeal with brown sugar; hardboiled egg
  • 10:15am: ½ ProNourish; ½ banana
  • 12pm: ¼ stuffed bell pepper
  • 2:15pm: ~375mL smoothie: milk, keifer, kale, banana, blueberries
  • 4:30pm: ½ ProNourish; cinnamon sugar brown rice
  • 7:00pm: homemade GF pizza
  • 9:00pm: LF vanilla ice cream
gf-pizza-4-resized
GF Pizza with Homemade Pizza Sauce
Friday, January 6
  • 7:30am: ½ serving oatmeal with brown sugar; hardboiled egg
  • 9:30am: ~375mL smoothie: milk, keifer, kale, banana, blueberries
  • 12:00pm: kale tomato chicken; brown rice
  • 2:00pm: ¼ stuffed bell pepper
  • 4:00pm: ½ ProNourish; ½ banana
  • 6:30pm: 3 rice pancakes with maple syrup and margarine

Notes About the Food

  • Unless otherwise noted, all sandwiches and toast are made with only one piece of sourdough bread.
  • The “nachos” that Dan created for me are made with the leftover stuffing from the bell peppers. Dan just takes a handful of chips (remember, my meals are tiny), melts some mozzarella on top, then sprinkles on the leftover rice/meat mixture from the peppers, adds some more mozzarella on top, and heats it all up. It’s delicious!
  • All smoothies or other products that contain milk are made with Fairlife milk, which is lactose free so it’s allowed on the FODMAP diet.
  • LF = lactose free; GF = gluten free

Experimenting with food is exhausting for me. I have a lot of sensory issues and extremely sensitive senses of smell and taste, which makes me an incredibly picky eater. I hate being a picky eater, but it can literally feel like torture making me try new foods. Sticking with new foods for a long period of time can make me really miss my comfort foods, which is extremely annoying. After one week on this diet, I’m definitely a little fatigued with the need to eat so many new foods. I have always loved smoothies, thankfully, but these are definitely a different serving size and consistency than I’m used to, so they still count as “new” (at least mostly). At least I get to start the day with foods I’m used to and love: oatmeal and hardboiled eggs! Oatmeal, with brown sugar, has always been my go-to winter breakfast. Hardboiled eggs weren’t something I ate super frequently, but I’ve always enjoyed them (I just slice them and lightly salt them). The stuffed peppers and nachos are amazing (I’ve always loved nachos but I usually eat them with cheddar and they also contain beans), but the stuffed peppers do have an odd texture when they’re fully cooked. Hopefully, I can get past the cooked pepper texture. I am definitely missing my homemade Mexican foods! But, at least I’m actually discovering some foods I do enjoy.

My stomach and GI system are having a slightly difficult time adjusting to the new foods. I’m eating more food than I used to, and there are a lot more fruit and veggies than I’ve ever eaten each day! Even though all of my fiber is “predigested” (blended until smooth or cooked thoroughly) it is causing a lot of confusion in my digestive tract. We decided to increase the magnesium to 1000mg daily (she said we could go as high as 2000mg if I needed to), because I was rather severely constipated again. Hopefully that’ll make a difference this coming week.

vintage clock macroThe increased frequency with meals has actually made a huge difference already. I have more energy! I’m definitely not ready to run a marathon, but I’ve been able to make “dinner” every single day this week! I’ve also just noticed I feel more awake in general. However, at the two hour mark after a meal (time for the next meal) I have been starting to get dizzy. The smaller portion sizes (which are actually necessary, I get full from most of them), are easier to digest but absolutely requires me to eat every two hours. It means I have to figure out easily transportable “snacks” (meals) for the days I won’t be able to be home every two hours. So far, it’s been a bit complicated. I’ll figure it out though!

I also discovered that on average days, I drink almost four liters of fluids! Obviously, I’m not really struggling with my fluid intake every day. That’s good for my POTS (and in general), but it doesn’t seem to have much impact on my symptoms. I’m actually wondering if my dizziness and stuff are being caused by some of my medications. I guess I’ll find out soon (I’m going to be seeing a new cardiologist in February).

Overall, however, I don’t have any difference in my bloating or stomach pain. Hopefully, week 2 will have positive results!



Other Posts About My FODMAP Diet

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11 thoughts on “FODMAP Diet – Week 1 Roundup!

    1. That kale chicken was probably one of my favorites!!! Loved it!!!!
      Dan’s aunt made the hotpad in a quilting class, apparently. It’s really saved my fingers with my morning oatmeal.
      The increase in my energy levels is great! Though, right now, all the extra energy is going to food prep. Hopefully, it’ll get better as time passes.

      Like

  1. Ooh you’ve inspired me. I’ve been meaning to do my diet for sometime now and I’ve got kale just sitting in the garden waiting to be smoothied. Going to print this post out and try some of this. Looks good xx

    Liked by 1 person

    1. Oh wow! I’m glad you enjoyed it!!! Let me know if there is a recipe you’d like me to post for you and I can “put a rush on it” 😉
      (That kale banana smoothie was the first “green smoothie” I’d ever had, and it was surprisingly delicious!)

      Hope everything goes well for you! ❤

      Like

        1. Which smoothie? The kale banana one, or the other one? Just want to be sure I post the right one for you 🙂 I should be able to get either one posted pretty quickly!
          You are right, standard milk is not allowed. Lactose free milk is, however! Lactaid or Fairlife are two brands of lactose free milk that are allowed on this diet (Fairlife is what I’ve been using). Not sure if they’re available globally, but definitely are in the USA. I get mine from King Sooper’s (Kroger).

          Like

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