The low FODMAP diet is tricky. It's hard to know what you can and can't eat, let alone make sure you're getting all the nutrients your body needs. That's why we invented the "Get More" guide. It shows you how you get more of the nutrients you need while following a low FODMAP diet.
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GET MORE...FIBER
| RECOMMENDED DAILY ALLOWANCE | FOODS TO ENJOY |
|
Women 19-50 yrs: 25g
Women > 50 yrs: 22g
Men 19-50 yrs: 35g
Men > 50 yrs: 28g
|
Chia seeds (2 tbsp=10 g)
Carrots (10 baby-cut=6 g)
Broccoli (¾ cup florets=2 g)
Edamame (1/2 cup=4 g)
Lentils (½ cup, canned=8 g)
Oats (½ cup, uncooked=4 g)
Quinoa (1 cup, cooked=5 g)
Raspberries (30 berries=4 g)
|
We Recommend:
Strawberry Rose Chia Seed Pudding
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or
Vanilla Coconut Chia Seed Pudding
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GET MORE...PROTEIN
| RECOMMENDED DAILY ALLOWANCE | FOODS TO ENJOY |
|
Women 19-50 yrs: 46g
Women > 50 yrs: 46g
Men 19-50 yrs: 56g
Men > 50 yrs: 56g
|
Eggs (1 large=6 g)
Edamame (½ cup=9 g)
Oats ( ½ cup, uncooked=10 g)
Tuna (1 cup, canned=26 g)
Quinoa (1 cup, cooked=8 g)
Lean beef (3 oz =21 g)
|
We Recommend:
Hawker Lettuce Wraps With Chicken
GET MORE...CALCIUM
| RECOMMENDED DAILY ALLOWANCE | FOODS TO ENJOY |
|
Women 19-50 yrs: 1000mg
Women > 50 yrs: 1200mg
Men 19-50 yrs: 1000mg
Men > 50 yrs: 1000mg
|
Chia seeds (2 tbsp=160 mg)
Mozzarella (¼ cup=200 mg)
Lactose free cow’s milk (1 cup=300 mg)
Tofu (2/3 cup firm=224 mg)
Collard greens (1 cup, raw=84 mg) Cheddar (2 slices=300 mg)
|
We Recommend:
Baked Lasagna Bolognese
GET MORE...POTASSIUM
| RECOMMENDED DAILY ALLOWANCE | FOODS TO ENJOY |
|
Women 19-50 yrs: 4,700mg
Women > 50 yrs: 4,700mg
Men 19-50 yrs: 4,700mg
Men > 50 yrs: 4,700mg
|
Broccoli (¾ cup=224 mg)
White potato (1 medium, baked=941 mg)
Tomato (1 medium=292 mg)
Spinach (1 ½ cups, raw=250 mg)
Sweet potato (½ cup baked=274 mg)
Cantaloupe (¾ cup=368 mg)
Kiwifruit (2 small=250 mg)
|
We Recommend:
Sesame Crusted Wild Salmon
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GET MORE...VITAMIN C
| RECOMMENDED DAILY ALLOWANCE | FOODS TO ENJOY |
|
Women 19-50 yrs: 75mg
Women > 50 yrs: 75mg
Men 19-50 yrs: 90mg
Men > 50 yrs: 90mg
|
Bell pepper (1 medium red=115 mg)
Tomato (1 medium=17 mg)
Cantaloupe (¾ cup=48 mg)
Oranges (1 medium=70 mg)
Strawberries (10 medium=70 mg)
Kiwifruit (2 small=111 mg)
|
We Recommend:
Spinach and Kale Soup
GET MORE...IRON
| RECOMMENDED DAILY ALLOWANCE | FOODS TO ENJOY |
|
Women 19-50 yrs: 18mg
Women > 50 yrs: 8mg
Men 19-50 yrs: 8mg
Men > 50 yrs: 8mg
|
Lean Beef (3 ounces=2.4 mg)
Turkey (3.5 ounces=1.5 mg)
Tofu (2/3 cup firm=8.6 mg)
Oats (½ cup, uncooked=1.7 mg)
Eggs (2 large=1.8 mg)
Chia seeds (2 tbsp=1.2 mg)
Quinoa (1 cup cooked=3 mg)
|
We Recommend:
Frittata
GET MORE...MAGNESIUM
| RECOMMENDED DAILY ALLOWANCE | FOODS TO ENJOY |
|
Women 19-50 yrs: 310-320 mg
Women > 50 yrs: 320mg
Men 19-50 yrs: 400-420mg
Men > 50 yrs: 420mg
|
Chia seeds (2 tbsp=82 mg)
Quinoa (1 cup cooked=119 mg)
Pumpkin seeds (2 tbsp=93 mg)
Almonds (10 nuts=32 mg)
Brown rice (1 cup, cooked=76 mg)
|
We Recommend:
Warm Autumn Salad
