What is the best way to get a balanced meal when following a gluten-free and low FODMAP diet?


It sounds like you’ve been diagnosed with celiac disease and/or irritable bowel syndrome. If that is correct, I’d recommend you work with our clinical dietitian, Gay Riley, who’s email is gay@netnutritionist.net. Treating these conditions takes time and patience to determine the type of diet that will resolve symptoms while preventing nutritional deficiencies and other health issues.

In the meantime, here are some guidelines and resources to get you started: 

• Replace all gluten containing items, including barley, rye, wheat and wheat products such as traditional breads, cereals, pasta and cereals with healthful gluten free alterative such as rice, quinoa, veggies and fruit to ensure you’re getting adequate fiber for gut health and other essential nutrients. 

• Gluten free diets can result in nutritional deficiencies since breads and cereals are fortified with B vitamins and iron so a daily multivitamin and mineral is even more important.

Here is additional info on gluten free diets 

• A low FODMAP diet is a bit more complex and the effectiveness of foods resolving IBS symptoms is highly individualized and requires experimenting with eliminating foods and monitoring symptoms with a trained professional.

I encourage you to reach out to Gay, our clinical dietitian. Here’s her website if you’d like to check it out 

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