It’s been a long winter… I’ve been hibernating, working hard and growing a little being inside of me. It has been a great adventure so far and my husband Stuart and I are really looking forward to meeting this little guy and continuing our journey as a family.
One of the most challenging things for me was being very VERY hungry in my second trimester. As this baby grew and I grew, it seemed like I just couldn’t get enough food in me! Whether you are pregnant or a very active, hungry person, this can be a real issue when you’re avoiding certain foods.
As you know, we encourage a low FODMAP diet for a period of time, to help reduce and eliminate IBS symptoms. I find over 80% of clients I work with see significant improvement by trialling this diet for a few months. After that point, many people add foods back in, but still need to minimize or avoid certain FODMAPs as they will trigger symptoms. I myself continue to follow a low FODMAP diet generally with a few other foods here and there and continue to have no symptoms on a daily basis. It’s great!
So what do you do if you’re pregnant and very hungry on the low FODMAP diet? You need to get enough food to feel full, satisfied and energized. Here’s what I did:
Typical “Hungry” day on the Low FODMAP Diet
8 am – Breakfast #1:
Oatmeal, 2 tbsp pecans, 1 tbsp Chia seeds, pinch of cinnamon, 1/2 tsp brown sugar or maple syrup *Each day add 1/2 cup frozen or fresh blueberries, raspberries or strawberries.
10:30 am – Breakfast #2:
2 eggs (scrambled or poached), gluten-free english muffin or 2 slices toast, 1/2 cup breakfast salad (diced tomatoes, cucumber, cilantro or basil if in season, salt & pepper, drizzle of olive oil)
*Alternatively – switch out bread for roasted potatoes or hash browns OR have a sandwich
1 pm – Lunch:
Tuna (1-2x/month) sandwich OR roasted chicken & bacon (nitrate-free) sandwich on gluten-free or spelt bread with greens, tomatoes, mustard or Vegannaise OR leftovers from the night before.
3:30 pm – Snack:
Smoothie! Ingredients: 1 cup LF 1% milk, 1/2 cup FROZEN berries (blueberries, raspberries or strawberries – different from whatever is consumed at breakfast #1), handful of frozen, chopped kale (or spinach), 1/2 fresh or frozen banana, 1 tbsp peanut butter, 1/2 tbsp jam, drop of vanilla.
6 pm – Dinner:
Low FODMAP pasta or casserole or salad like one of these:
Need more snacks or ideas for how to bulk up one of your meals? Try adding:
- 10 almonds
- 2 tbsp low FODMAP nuts and seeds
- Old cheddar cheese or other low FODMAP cheese
- Lactose-free Greek yogurt with granola
Well, that’s pretty much how I survived being so SO hungry! It’s important to eat well, include protein and fibre throughout your day, and make sure vegetables and fruits make an appearance a couple times per day. By keeping yourself properly fuelled and satisfied through the day – you’re more likely to be able to stick to the low FODMAP diet or a diet that helps you reduce symptoms of digestive distress, feel good and be happier!
As I near the end of this pregnancy and get ready for the months of becoming a new mom ahead, I wish you all…
Much love & good eating,