How to Build a Meal or Snack

It may be challenging to meet your nutritional needs with three meals alone since most IBS suffers do not do well with large meal sizes or tons ofveggies at one sitting. Restricted portions sizes are necessary with many foods to keep the FODMAP at a safe threshold.  Try to avoiding grazing and space meals 3-5 hours part to help facilitate the migrating motor complex or the cleansing wave which can help improve motility. Here are some general recommendations on how to build your meals and snacks on this combination plan. Aim for 3 well balanced meals each day and 1-2 snacks as needed in between meals.

Meals

Combine the following foods:

1. Protein 2-5 ounces

2. Fat- choose 1-2 of the following

  • 1-2 tablespoons of a nut butter, coconut butter, ghee

  • 1-2 tablespoons of olive, sesame, garlic infused olive,  coconut, or avocado oil

  • 1/8 cup or 2 tablespoons of nuts

  • 1/8 cup or 2 tablespoons of seeds

  • 1/4 cup shredded unsweetened coconut

  • 1/4 -1 /2 coconut milk

  • 10 olives

  • 1/8 to 1/2 avocado (based on your tolerance)

3. Low FODMAP Fiber- 1-2 cups

4. Acceptable spices and sauces for flavor as desired

Snacks

Combine any two of the following foods

1. Protein 1-2 ounces

2. Fat- choose 1 of the following

  • 1-2 tablespoons of a nut butter, coconut butter, or oil

  • 1/4 cup shredded unsweetened coconut

  • 1/4 -1 /2 coconut milk

  • 1/8 to 1/2 avocado (based on your tolerance)

3. 1/2 to 1 cup of a low FODMAP fiber