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Evidence-based articles written by our team of Accredited Practising Dietitians and Nutritionists.
How do I improve my Nutrition & Hydration on the low FODMAP diet?
Let us celebrate and create awareness of the importance of nutrition and hydration. There are great low FODMAP options for those on the low FODMAP diet.
Kiarra Martindale, Accredited Practising Dietitian
Nutrition and Hydration
Welcome to the National Week of Nutrition and Hydration in the US – June 14 to 20th.
This is a week we can celebrate and create awareness of the importance of nutrition and hydration.
How do I increase my nutrition?
1. 7 a day - 2 fruit and 5 vegetables a day
Fruit and vegetables contain essential vitamins and minerals and are an excellent source of fibre, which is important for gut health.
Minerals are needed for: fluid balance, bone health, growth and development.
Vitamins are needed for energy production, immune function, blood clotting.
Some low FODMAP Fruit:
Unripe Bananas, Oranges, Pineapple, Mandarins, Grapes, Raspberries, Passionfruit, Pawpaw& Kiwi Fruit.
Some low FODMAP Vegetables: Carrots, Zucchini, Pumpkin, Green beans, Eggplant, Potato, Red Capsicum, Cucumber, Tomato & Lettuce.
Aim for wide variety and a range of colours of fruit and vegetables.
Hydration
Aim for at least 2L of water a day.
To help, take a water bottle everywhere; it is a great reminder and is more convenient.
How else can you get your fluids up?
- add fruits to your water
- sparkling water
- teas and coffee
- ice
- icy poles / ice lollies
- jelly
- yoghurt, ice-cream
Top 3 Tips to aim for per day:
- 2 fruits
- 5 vegetables
- 2 litres of water (extra when exercising)
Having an IBS & FODMAP-trained Dietitian support you throughout the low FODMAP diet is important to ensure that you are meeting all your nutritional requirements!
Written by Kiarra Martindale, Accredited Practising Dietitian
