Summary: For individuals on a low FODMAP diet, it can be challenging to find high-calorie foods that are safe to eat. However, there are several nutritious options available that are both high in calories and low in FODMAPs. In this article, we will explore some of the best high-calorie low FODMAP foods.
1. Nut butters
Nut butters such as peanut butter, almond butter, and cashew butter are excellent high-calorie low FODMAP options that can be enjoyed in a variety of ways. They are rich in healthy monounsaturated fats and protein and provide a quick source of energy. It is important to note that some nut butters may contain added sugars or high FODMAP ingredients such as honey or high fructose corn syrup. To stay within the low FODMAP guidelines, always check the ingredients list before making a purchase.
One great way to enjoy nut butter is by spreading it on rice cakes, gluten-free toast, or crackers. Alternatively, you can add a spoonful to smoothies or oatmeal for added flavor and nutrition.
It is worth noting that for those who are sensitive to nuts, sunflower seed butter can be a delicious and equally nutritious alternative. Not only is sunflower seed butter low in FODMAPs, but it is also rich in vitamin E and other essential nutrients.
2. Quinoa
Quinoa is a versatile grain that can be incorporated into a range of dishes, from salads to stir-fries. It contains all nine essential amino acids, making it a complete protein source, as well as a good source of fiber, healthy fats, and numerous vitamins and minerals. Despite its high nutritional value, quinoa is low in FODMAPs and therefore suitable for those following a low FODMAP diet.
To increase the calorie content of meals containing quinoa, you can add other high-calorie low FODMAP ingredients such as avocado or olive oil. Alternatively, try serving it alongside roasted vegetables or a small serving of lean protein such as grilled chicken or fish.
Overall, quinoa is a delicious and nutritious grain that is easy to prepare and can form the basis of many low FODMAP meals.
3. Dark chocolate
For those with a sweet tooth, dark chocolate is an excellent high-calorie low FODMAP option. It is rich in antioxidants and flavonoids and has been linked to numerous health benefits, including improved heart function and lower blood pressure.
When choosing a brand of dark chocolate, opt for those with a high percentage (70% or more) of cocoa solids, as they are generally lower in sugar and contain less dairy. It is also important to stick to the recommended serving size to avoid consuming excess calories and sugar.
Dark chocolate can be enjoyed on its own as a small snack, or incorporated into low FODMAP desserts such as brownies or chocolate mousse.
4. Bananas
Bananas are a popular fruit that are rich in potassium, fiber, and several essential vitamins and minerals. They are also a great source of easily digestible carbohydrates and can provide a quick energy boost when needed.
Despite their reputation as a high FODMAP food, bananas can be enjoyed in moderation on a low FODMAP diet. This is because they contain more glucose than fructose, which means that they are absorbed more easily by the body.
Bananas can be eaten on their own as a snack, or sliced and added to gluten-free pancakes or waffles for a high-calorie breakfast option. They can also be blended into smoothies with other low FODMAP fruits and vegetables such as spinach and strawberries.
5. Olive oil
Olive oil is a staple ingredient in the Mediterranean diet and is well known for its numerous health benefits. It is rich in healthy monounsaturated fats, key vitamins and antioxidants that help reduce inflammation and promote healthy digestion.
When cooking with olive oil, it is important to opt for high-quality extra-virgin olive oil that has not been refined or processed to ensure maximum nutritional value. Olive oil can be used to cook vegetables, meat or fish and added to salads dressings and marinades as well.
In conclusion, incorporating high calorie low FODMAP foods into your diet can be a challenge, but by focusing on nutrient-dense options like nut butters, quinoa, dark chocolate, bananas, and olive oil, you can increase your overall calorie intake in a way that supports both your energy needs and digestive health.
Conclusion:
Finding high-calorie low FODMAP foods can be a difficult task, however, the above-mentioned foods can be a good solution to this predicament. These foods are not just high in calories but also packed with nutrients that support overall health and energy needs. Going forward, individuals should maintain a balance between eating adequate calories while also adhering to a low FODMAP die. So, go ahead and experiment with these new food options!