Vegan Low FODMAP Diet Plan for IBS | 7 Days | Instant Download PDF

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Plant-Based Low FODMAP Diet - Vegan nutritional therapy for Irritable Bowel Syndrome (IBS).

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Included:

- 7 day professional meal plan, inc. nutritional values

- shopping list

- prep guide

- free book gift: the 21-day self-love challenge by Sophia Taylor

All recipes are vegan and gluten-free

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Irritable Bowel Syndrome (IBS) affects an estimated 10-15% of the population, and following a Low FODMAP diet has been shown to significantly improve these symptoms in about 75% of cases.

This plant-based plan focuses on eliminating foods that ferment and cause digestive discomfort (FODMAPs) to help your client identify exactly which foods are responsible for their symptoms.

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This program was created using low FODMAP foods with the following key considerations:

1. Fiber

Fiber has several health benefits including improving digestive health. Following a low FODMAP diet can result in a decreased fiber intake. This meal plan provides up to 35 grams of fiber daily from low FODMAP fruits, vegetables, nuts, seeds, and grains. Soluble fiber found in sweet potatoes, carrots, kiwis, and oranges is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.

2. Antioxidants

A low-FODMAP diet may be poor in natural antioxidants, such as flavonoids, carotenoids, and vitamin C contained in some FODMAP-rich foods. To prevent this, the plan provides essential fat-soluble antioxidants like vitamin A and vitamin E from nuts and oils, polyphenols found in dark chocolate, tofu, and tempeh, and vitamin C from foods like kale and citrus fruits.

3. Calcium

Calcium is an essential mineral for building healthy bones and is a potential nutrient deficiency on a low FODMAP diet. This meal plan uses ingredients like fortified plant-based beverages, yogurt, soy products, nuts, and seeds to help you reach your calcium needs.

4. Iron & Zinc

Research shows that following a low FODMAP diet can lead to deficiencies in iron and zinc. Our bodies require these minerals to support proper growth and development, blood cell and nervous system function, maintenance of energy levels, immune health, and wound healing. This plan provides iron and zinc from fortified soy products and grains, dark chocolate, and leafy greens.

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