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Today is all about FODMAP diet plan recipes, the low-FODMAP diet approach, and more.

To help share this discussion on FODMAP diet plan recipes and an integrated approach to gut health care with me today, I brought Kaitlin Voicechovski, a Registered Dietitian with 10 years of experience in the field of dietetics on the show.

My favorite part of today’s show is the way in which Kaitlin breaks down FODMAPs plus how she succinctly and vividly describes the 3-phase approach to the FODMAP diet.

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FODMAP Diet Plan, Recipes, and an Integrated Approach to Gut Health Care {Episode 72 with OSHI Health}

Click HERE to save this post on FODMAP diet plan recipes for later.

Resources

1. Find OSHI on Instagram
2. Sign up for OSHI (Members who sign up can enter in the appointment comments that you heard about OSHI Health + Kaitlin via the AGG podcast.)
3. OSHI on Facebook
4. The #1 gut healing journal
5. Leaky Gut series on YouTube

Don’t Miss These Thoughts

1. Why did Kaitlin choose gut health as her main area of focus?
2. What is OSHI and what do they do?
3. Kaitlin’s simplified way for explaining what the low-FODMAP diet is.
4. Does she tend to “prescribe” a FODMAP diet? Why or why not?
5. If and when someone needs to follow a low-FODMAP diet due to a SIBO diagnosis, what is Kaitlin’s approach? Is the diet integrated with anything else?
6. Kaitlyn’s “framework” for combining low-FODMAP foods and turning them into snacks + 4 simple low FODMAP snacks?
7. 2 low-FODMAP recipes
8. What Kaitlin wishes more people knew about gut healing diets.

The journey to finding the right diet for you doesn’t have to be so difficult.

Kaitlin

FODMAP

The term FODMAP is an acronym; FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

For those with irritable bowel syndrome, SIBO in particular, and even inflammatory bowel disease, high-FODMAP foods can be hard to digest.

This causes all sorts of unpleasant IBS symptoms like gas, bloating, diarrhea, abdominal pain, and more.

Kaitlin also mentions that she has seen improvement in those with functional dyspepsia and GERD by following a diet low in fodmap-containing foods.

But the question is, “How? How do you even begin to approach the diet?”

3-Phase FODMAP Approach

Click HERE to save this approach for later.

During the episode, Kaitlin breaks down the 3-phase FODMAP approach she takes with clients.

Because it’s in alignment with what I teach and preach 24/7, I wanted to lay this out as simply as she described it.

Phase 1: Elimination Phase, the first step

• about 2 – 6 weeks
• Cut high FODMAP foods, following a strict low FODMAP diet

Yes, this is the most intense phase. It’s not meant to be done for a long time, but rather for the short term.

In the beginning, 2 – 6 weeks might feel like an eternity, but if you go through the motions and stay consistent, it can really help you move to Phase 2 and beyond much quicker.

Phase 2: Reintroduction Phase

• adding back small amounts of a single FODMAP food at a time

As with any elimination diet, the reintroduction phase is meant to be taken slowly. You cannot simply add everything back in at once, react, and think “Well, phase 1 just didn’t work.”

Slow and go is the name of this game.

HERE is a tutorial for this phase in conjunction with using the 90-day gut healing journal.

SKH note: During this phase, you could also consider testing individual foods with your unique circumstances via the FoodMarble device.

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Phase 3: Personalization Phase (because avoiding high-FODMAP foods is not a long-term solution)

• create your 100% personalized diet, based on everything you learned from phases 1-2
• by this point, your gut symptoms are minimal, if existing at all

SKH note: This 100% personalization and customization is what the 100+ creations in A Gutsy Girl’s Bible: an approach to healing the gut are crafted for.

While I can simply lay this out and Kaitlin was able to simply describe the process, remember what she emphasized — the FODMAP diet is not intuitive.

Going through those phases with someone is your best chance at success.

Other tools to use as you transition from phase-to-phase:

1. Good news! You know you now have access to someone like Kaitlin to help 🙂
2. Food journal to help identify food triggers and/or problem lifestyle factors (yes, a GOOD journal addresses both)
3. Monash University app (or you can grab Reasonable SIBO where I have simplified it)

When it comes to dietary restriction, less is more!

Kaitlin

4 low-FODMAP Snack Ideas

If you are having a hard time coming up with snack ideas that are low in FODMAPs, here are 4 ideas provided by Kaitlin.

1. rice cake base with nut butter with 1/2 banana
2. yogurt parfait made with lactose-free Greek yogurt with 1/3 cup fresh raspberries, chia seeds, and drizzled with maple syrup
3. gluten-free pretzels with cheddar cheese and Swiss cheese
4. 2 clementines with 2 hard-boiled eggs

BTW – I loved that Kaitlin mentions the good old rice cake. It’s such a great vehicle for getting in all the things! In fact, here are 16 things to do with a rice cake. Yes, you are welcome!

2 Low-FODMAP Easy Recipes

The below recipes are simple, with barely any preparation or thought.

This is the name of the game for the low FODMAP diet plan; simpler is better and when it’s simple compliance increases. And when compliance increases, you feel successful and heal.

Simple, delicious recipe for breakfast: Mediterranean omelet

• eggs
• 2 – 3 cherry tomatoes
• sliced olives
• feta cheese
• parsley
• slice of sourdough toast (or another gluten-free bread)

Other items you could add to an omelet which are low FODMAP:

• bell peppers; stick to 1/3 cup or less
• spring onions; but remember to only use the green not white part
• fresh basil or other fresh herbs

Low FODMAP lunch recipe or dinner recipe

• salmon
• salt and black pepper
• olive oil
• quinoa or brown rice
• bok choy or green beans
• fresh-squeezed lemon juice

Remember, there is nothing complex about the ideas that Kaitlin shared, and yet I find so often that even when people think they are doing the diet “correctly” digestive symptoms still occur.

It’s typically because of a few intricate details that, once changed / resolved, make a huge difference.

OSHI Health

As I mention in the episode, I wrote about OSHI Health back in 2021 (linked in resources above).

The Oshi Health concept is one that takes the whole GI (gastrointestinal) patient into consideration, addressing any and all of their needs under one umbrella.

So, what does “any and all” needs actually mean?

It means that your GI appointment is just the start.

Instead of then referring you out to x, y, and z other professionals, Oshi Health provides those professionals within their network of services.

Remember: Members who sign up can enter in the appointment comments that you heard about OSHI Health + Kaitlin via the AGG podcast.

Here are some OSHI Health updates + simplified information:

1. OSHI Health is now available in 18 states.
2. This virtual healthcare is intended for just GI patients – yes, that’s you with the digestive issues.
3. They take an integrated approach to your healing journey.
4. OSHI now accepts some insurance, including United Health Care!
5. They offer gut-brain interaction therapies.
6. Where is OSHI Health located? Remember, OSHI Health is a virtual service so for you, it’s not relevant. That said, the headquarter is in New York.
7. Areas of focus for overall digestive health: diagnostics, medications, nutrition, mind-gut, lifestyle, monitoring
8. Thy offer: GI providers, registered dietitians, health coaches and behavioral health providers in addition to gastroenterologists

I have included OSHI Health on the Master Gutsy Spreadsheet under, “Practitioner Referrals” because yes, yes I do think you can see a ton of success by going this route for your GI healthcare.

Delicious Ways to Eat Low FODMAP

To wrap up, I want to share even more ideas for all things low FODMAP food, since I’ve written about it all ample times:

1. Low FODMAP Dessert; low FODMAP sweets + Low FODMAP Seed Cycling Energy Balls
2. Gluten Free Breakfast Stir Fry {Low-FODMAP Bonus}, Low FODMAP Breakfasts
3. Low FODMAP Foods for Vegetarians and Vegans
4. How to make your own garlic-infused oil
5. SIBO Diet Recipes – A Gutsy Girl Way

More from A Gutsy Girl

Want to learn even more about the gut and ways to heal it?

Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.

1. Welcome to A Gutsy Girl Podcast
2. Hang out on Instagram
3. BFF’s on YouTube
4. Free resource: The Master Gutsy Spreadsheet
5. Rated-G Email Club

Wrap Up

Time to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.

Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.

Bio: Kaitlin Voicechovski

Kaitlin Voicechovski, MS, RD, LDN, is a Registered Dietitian with 10 years of experience in the field of dietetics.

She joined Oshi Health to be able to make a bigger impact on those struggling with GI illnesses.

Kaitlin is passionate about the whole person, integrated care Oshi Health provides and is committed to empowering members with the tools needed to navigate their diets with confidence.

In addition to care delivery, Kaitlin’s focus areas at Oshi Health include building a robust nutrition program based on evidence-based practices, developing resources to support members in achieving their nutrition care goals, and supporting in team operations.

Kaitlin earned her bachelor’s degree in Nutrition & Dietetics from Rutgers University, and completed both her Dietetic Internship & Master’s Degree in Nutrition at Saint Elizabeth University.

Prior to joining the team at Oshi Health, Kaitlin worked in an outpatient setting, providing medical nutrition therapy to patients with a variety of health concerns.

If you liked this post on FODMAP diet plan recipes you might also enjoy:

1. 24 Low-FODMAP Items from Thrive Market
2. Low FODMAP Recipes {Create Your Own Buddha Bowl}
3. 134+ favorite low-FODMAP foods

Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I may receive a small commission at no extra cost to you. All opinions remain my own.

Xox,
SKH