Ask the Nutritionist: What nutrients are missing from the FODMAP diet? What is the best low fodmap food that will give us more nutrients for the value?
As the low-fodmap diet varies significantly between one individual to another, nutritional deficits may also differ. As a general guide, low-fodmap diets are shown to be deficient in dietary fiber, calcium, antioxidants, vitamin C, phenolic acids from wheat, and vitamin D. If this diet is followed for a longer period, it is extremely essential to try to replenish these missing nutrients in order to optimize your health.
However, there is no one-size-fits-all when it comes to what high-fodmap food can give you the best nutrients. One individual may experience IBS symptoms with only the slightest amount of a high-fodmap food, whereas someone else can consume it moderately with no issues. It is all about portion control and monitoring your symptoms.
Here are some top foods you may consider eating to ensure that your diet is as balanced and as nutritionally dense as possible:
1) Avocados are a great source of almost 20 different vitamins and minerals, phytonutrients and healthy omega fats. They are also an excellent source of fiber. You can find vitamin C, iron, potassium, folate and much more in just a small serving. Try to consume a ¼ of an avocado a few times a week. Take note of any symptoms that come up, and modify your diet accordingly.
2) Broccoli is also another excellent nutritionally dense food, rich in vitamins, antioxidants and fiber. Specifically, you can obtain vitamin C, vitamin K, iron, and calcium. As broccoli contains FODMAPs, try not to go over ¼ cup of broccoli a day.
3) Egg yolks and vitamin D enriched dairy-free milk is a great way of getting more vitamin D into your diet. Want something even easier? Head out in the sun for 15 minutes a day for your body to synthesize vitamin D!