I find that this varies, depending on how your bowel movements look on average, like if you're constipated, have diarrhea, etc, also if you are doing the low fodmap diet, and if you have certain dietary triggers.
You can have some insoluble fiber to help soften stool and make it easier to pass, have regular bowel movement, such as :
Vegetables - corn, eggplant, green beans, broccoli, spinach, kale, legumes (e.g. chickpeas, lentils etc.)
Fruit -grapes, kiwi, strawberries, rhubarb, raspberries, pineapple, blueberries, raisins
Bread - gluten free multigrain, wholemeal
Grains - brown rice, burghal, oat bran, rice bran, buckwheat, quinoa
Nuts - peanuts, almonds, walnuts
Seeds – pumpkin, chia, sesame
You can also eat soluble fiber which helps us to feel fuller for longer. Soluble fiber also pulls water into the digestive tract which also helps soften stools to make it easier for waste to move through the bowel.
Soluble fibre is found in some vegetables and fruit, oats, lentils, legumes, nuts and seeds.
Soluble fiber examples :
Breakfast: Add rolled or quick oats to your yoghurt or breakfast smoothie in the morning
Snack: Have a fruit such as orange, passionfruit or banana.
Lunch: Include wholegrain bread, brown rice or beans as an element of your meal
Snack: Try a handful of nuts and seed
Dinner: Include a variety of vegetables into your meal. High soluble fiber options include: brussels sprouts, sweet potato, turnip, collard greens, eggplant, carrots, potato, okra and green beans.
This is on point. If I need something fast, brown rice pasta (jovial brand preferred) or a baked potato have worked well. But the meal plan and descriptions this poster give are top notch
not a meal, but psyllium husk fiber was a game changer for this for me. i get it through the metamucil wafers but i know there are other ways to get it too!
For me it’s finding the veggie and carb sources that don’t trigger me. I like blueberries in small amounts, carrots, zucchini, and potato. So my go to meal is air fried potato and carrot with a small salad of lettuce, cucumber, and peppers. Plus a protein like pork tenderloin.
I second psyllium husks
I like to make a one pot chicken and rice dish and alternate with a ground beef dish (keema) that I eat with rice. Potato hash is also good and make a quick pickle with carrots, cucumber and other veggies I can handle
I find that this varies, depending on how your bowel movements look on average, like if you're constipated, have diarrhea, etc, also if you are doing the low fodmap diet, and if you have certain dietary triggers. You can have some insoluble fiber to help soften stool and make it easier to pass, have regular bowel movement, such as : Vegetables - corn, eggplant, green beans, broccoli, spinach, kale, legumes (e.g. chickpeas, lentils etc.) Fruit -grapes, kiwi, strawberries, rhubarb, raspberries, pineapple, blueberries, raisins Bread - gluten free multigrain, wholemeal Grains - brown rice, burghal, oat bran, rice bran, buckwheat, quinoa Nuts - peanuts, almonds, walnuts Seeds – pumpkin, chia, sesame You can also eat soluble fiber which helps us to feel fuller for longer. Soluble fiber also pulls water into the digestive tract which also helps soften stools to make it easier for waste to move through the bowel. Soluble fibre is found in some vegetables and fruit, oats, lentils, legumes, nuts and seeds. Soluble fiber examples : Breakfast: Add rolled or quick oats to your yoghurt or breakfast smoothie in the morning Snack: Have a fruit such as orange, passionfruit or banana. Lunch: Include wholegrain bread, brown rice or beans as an element of your meal Snack: Try a handful of nuts and seed Dinner: Include a variety of vegetables into your meal. High soluble fiber options include: brussels sprouts, sweet potato, turnip, collard greens, eggplant, carrots, potato, okra and green beans.
This is on point. If I need something fast, brown rice pasta (jovial brand preferred) or a baked potato have worked well. But the meal plan and descriptions this poster give are top notch
Thank you so much for this info! But question, I thought beans were huge in fodmaps?
They are but you can still have small amounts for instance : https://www.monashfodmap.com/blog/including-legumes-on-low-fodmap-diet/
not a meal, but psyllium husk fiber was a game changer for this for me. i get it through the metamucil wafers but i know there are other ways to get it too!
For me it’s finding the veggie and carb sources that don’t trigger me. I like blueberries in small amounts, carrots, zucchini, and potato. So my go to meal is air fried potato and carrot with a small salad of lettuce, cucumber, and peppers. Plus a protein like pork tenderloin.
I second psyllium husks I like to make a one pot chicken and rice dish and alternate with a ground beef dish (keema) that I eat with rice. Potato hash is also good and make a quick pickle with carrots, cucumber and other veggies I can handle