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The Epicured Low FODMAP Elimination Program
Start feeling your best and start enjoying your favorite dishes today.
If you are trying to identify your trigger food(s) or experiencing a flare up the low FODMAP Elimination Program will reset your body.
BREAKFAST
tropical fruit cup, buckwheat pancakes, strawberry-rose chia seed pudding, vanilla coconut chia seed pudding, coconut yogurt parfait, sunrise fruit bowl, country cinnamon oatmeal
LUNCH
tempeh spring salad, pulled chicken burrito, mediterranean chicken salad, shrimp spring salad, steak tierra salad, shrimp caesar salad, beef hawker
DINNER
paella de la huerta, hawker lettuce wraps, chicken fricassee, hearty colorado lamb ragu pasta, sea bass with roasted potatoes and broccoli, pollo azteca, shrimp tacos especiales
SNACK
grab & go gazpacho, mocha espresso energy bites, lemon coconut energy bites, assorted cheese plate, peanut butter & chocolate energy bites, (2) almond & cranberry energy bites
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu 1 (Shipping Sept 2nd, Sept 30th, Oct 14th, Nov 11th)
BREAKFAST
tropical fruit cup, buckwheat pancakes, vanilla coconut chia seed pudding, coconut yogurt parfait, sunrise fruit bowl, country cinnamon oatmeal, tomato & herb frittata
LUNCH
tuna nicoise salad, chicken caesar salad, pastrami sandwich, tempeh spring salad, chicken egg salad, falafel with kale sesame salad, casablanca salad
DINNER
chicken cacciatore with polenta, roasted turkey dinner, shrimp popcorn bites, chicken thai green curry, shrimp coconut laksa, chicken tikka masala, classic mac and cheese
SNACK
grab & go gazpacho, mocha espresso energy bites, lemon coconut energy bites, assorted cheese plate, (2) peanut butter & chocolate energy bites, almond & cranberry energy bites
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu Rotation Cycle 2
BREAKFAST
power breakfast quinoa bowl, homestyle breakfast, arepas, tropical fruit cup, buckwheat pancakes, strawberry-rose chia seed pudding, coconut yogurt parfait
LUNCH
veggie spaghetti squash, harvest salad, falafel sandwich, salmon caesar salad, chicken roasted kabocha salad, chicken spring salad, pastrami sandwich
DINNER
chicken and eggplant parm, chicken moroccan tagine, chicken tacos especiales, chicken pad thai, shrimp vietnamese rice noodles, mediterranean sea bass, turkey meatballs teriyaki donburi
SNACK
grab & go gazpacho, mocha espresso energy bites, (2) lemon coconut energy bites, assorted cheese plate, peanut butter & chocolate energy bites, almond & cranberry energy bites
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu Rotation Cycle 3
BREAKFAST
sunrise fruit bowl, country cinnamon oatmeal, bacon & cheese frittata, power breakfast quinoa bowl, homestyle breakfast, arepas, tropical fruit cup
LUNCH
chicken egg salad, chicken casablanca salad, chicken spaghetti squash, buckwheat salad, tempeh burrito, chicken caesar salad, veggie roasted kabocha salad
DINNER
chicken popcorn bites, shrimp thai green curry, cod coconut laksa, lamb tikka masala, lasagna alessandra, chicken fricassee, beef tacos especiales
SNACK
grab & go gazpacho, (2) mocha espresso energy bites, lemon coconut energy bites, assorted cheese plate, peanut butter & chocolate energy bites, almond & cranberry energy bites
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu Rotation Cycle 4
BREAKFAST
power breakfast quinoa bowl, country cinnamon oatmeal, arepas, tropical fruit cup, buckwheat pancakes, strawberry-rose chia seed pudding, coconut yogurt parfait
LUNCH
tofu tierra salad, falafel with kale sesame salad, casablanca veggie salad, veggie spaghetti squash, tempeh burrito, buddha bowl, mediterranean veggie salad
DINNER
grilled salmon, mediterranean sea bass, tofu teriyaki donburi, shrimp popcorn bites, shrimp thai green curry, shrimp coconut laksa, cod thai green curry
SNACK
grab & go gazpacho, (2) mocha espresso energy bites, lemon coconut energy bites, assorted cheese plate, peanut butter & chocolate energy bites, almond & cranberry energy bites,
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu Rotation Cycle 4
BREAKFAST
tropical fruit cup, buckwheat pancakes, vanilla coconut chia seed pudding, coconut yogurt parfait, sunrise fruit bowl, country cinnamon oatmeal, tomato & herb frittata
LUNCH
buddha bowl, mediterranean veggie salad, buckwheat salad, tuna nicoise salad, shrimp caesar salad, roasted kabocha salad, shrimp spring salad
DINNER
shrimp tacos especiales, zucchini "spaghetti", fish tacos with slaw, chickpea curry, shrimp pad thai, shrimp vietnamese rice noodles, sea bass with pineapple green sauce
SNACK
grab & go gazpacho, mocha espresso energy bites, (2) lemon coconut energy bites, assorted cheese plate, peanut butter & chocolate energy bites, almond & cranberry energy bites,
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu Rotation Cycle 3
BREAKFAST
coconut yogurt parfait, sunrise fruit bowl, country cinnamon oatmeal, kale & parmesan frittata, power breakfast quinoa bowl, tropical fruit cup, arepas
LUNCH
roasted kabocha salad, shrimp spring salad, falafel sandwich, falafel with kale sesame salad, casablanca veggie salad, veggie spaghetti squash, harvest salad
DINNER
cod thai green curry, shrimp tikka masala, classic mac and cheese, lasagna alessandra, cod coconut laksa, tofu moroccan tagine, sea bass with potatoes and broccoli
SNACK
grab & go gazpacho, mocha espresso energy bites, lemon coconut energy bites, assorted cheese plate, (2) peanut butter & chocolate energy bites, almond & cranberry energy bites
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu Rotation Cycle 2
BREAKFAST
tropical fruit cup, buckwheat pancakes, strawberry-rose chia seed pudding, vanilla coconut chia seed pudding, coconut yogurt parfait, sunrise fruit bowl, country cinnamon oatmeal
LUNCH
tuna nicoise salad, shrimp caesar salad, tempeh burrito, shrimp spring salad, tofu tierra salad, falafel with kale sesame salad, casablanca veggie salad
DINNER
sea bass with potatoes and broccoli, shrimp tacos especiales, zucchini spaghetti, fish tacos with slaw, chickpea curry, shrimp pad thai, shrimp vietnamese rice noodles
SNACK
grab & go gazpacho, mocha espresso energy bites, lemon coconut energy bites, assorted cheese plate, peanut butter & chocolate energy bites, (2) almond & cranberry energy bites
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu Rotation Cycle 1
BREAKFAST
sunrise fruit bowl, country cinnamon oatmeal, tomato & herb frittata, power breakfast quinoa bowl, arepas, tropical fruit cup, buckwheat pancakes
LUNCH
falafel sandwich, veggie roasted kabocha salad, spring salad, tofu tierra salad, falafel with kale sesame salad, casablanca salad, spaghetti squash
DINNER
lasagna alessandra, veggie tacos especiales, pomodoro zucchini "spaghetti", chickpea curry, tofu teriyaki donburi, tofu thai green curry, tofu moroccan tagine
SNACK
grab & go gazpacho, mocha espresso energy bites, lemon coconut energy bites, assorted cheese plate, (2) peanut butter & chocolate energy bites, almond & cranberry energy bites
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu Rotation Cycle 2
BREAKFAST
buckwheat pancakes, strawberry-rose chia seed pudding, vanilla coconut chia seed pudding, coconut yogurt parfait, sunrise fruit bowl, country cinnamon oatmeal, tomato & herb frittata
LUNCH
falafel with kale sesame salad, casablanca salad, spaghetti squash, harvest salad, tempeh burrito, buckwheat salad, veggie roasted kabocha salad
DINNER
tofu teriyaki donburi, tofu thai green curry, tofu moroccan tagine, tofu tikka masala, classic mac and cheese, lasagna alessandra, veggie tacos especiales
SNACK
grab & go gazpacho, mocha espresso energy bites, lemon coconut energy bites, assorted cheese plate, peanut butter & chocolate energy bites, (2) almond & cranberry energy bites
DESSERT
pumpkin loaf, coconut macaroons, chocolate chip cookies, chocolate fudge brownies
Menu Rotation Cycle 1
BREAKFAST
(2) country cinnamon oatmeal, (2) tropical fruit cup, (2) strawberry-rose chia seed pudding, vanilla coconut chia seed pudding
LUNCH
veggie roasted kabocha salad, spring salad, tofu tierra salad, falafel with kale sesame salad, harvest salad, buddha bowl, falafel sandwich
DINNER
veggie tacos especiales, pomodoro zucchini "spaghetti", (2) chickpea curry, tofu teriyaki donburi, tofu thai green curry, tofu moroccan tagine
SNACK
grab & go gazpacho, (2) peanut butter & chocolate energy bites, almond & cranberry energy bites, (2) mocha espresso energy bites, lemon coconut energy bites
DESSERT
peanut butter & chocolate energy bites, almond & cranberry energy bites, mocha espresso energy bites, lemon coconut energy bites
Menu Rotation Cycle 1
BREAKFAST
(2) vanilla coconut chia seed pudding, (2) tropical fruit cup, (2) strawberry-rose chia seed, country cinnamon oatmeal
LUNCH
veggie roasted kabocha salad, falafel sandwich, tofu tierra salad, falafel with kale sesame salad, harvest salad, buddha bowl, buckwheat bowl
DINNER
pomodoro zucchini "spaghetti", tofu teriyaki donburi, (2) tofu thai green curry, veggie tacos especiales, tofu moroccan tagine, chickpea curry
SNACK
grab & go gazpacho, peanut butter & chocolate energy bites, (2) almond & cranberry energy bites, mocha espresso energy bites, (2) lemon coconut energy bites
DESSERT
peanut butter & chocolate energy bites, almond & cranberry energy bites, mocha espresso energy bites, lemon coconut energy bites
Menu Rotation Cycle 2
Select number of weeks, choose dietary preference, view menu
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Reset your body and eliminate symptoms. Continue on your journey to identify your FODMAP triggers.
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What?
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
Let’s break this down. These are the foods you should avoid in each category when implementing a low fodmap diet:
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Oligosaccharides are fructans and GOS (galacto-oligosaccharides), which include foods such as onion, garlic, wheat, rye, legumes, and nuts
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Disaccharides are lactose and milk sugar, such as ice cream and yogurt
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Monosaccharides are excess fructose products, which include honey, apples, pears, watermelon, mango, and asparagus
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Polyols are sugar alcohols like mannitol and sorbitol, like mushrooms, cauliflower, blackberries, pears, stone fruits, and artificially sweetened gums and mints
Why?
Limiting fodmaps in your diet is effective in 3 out of 4 patients with IBS
Why is low FODMAP elimination effective?
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Short-chain carbohydrates are small in size and are not absorbed well in the intestines, making them osmotically active. Meaning, they draw water into your intestines twice as much as non-fodmap carbohydrates. Almost like a water balloon.
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Short-chain carbohydrates are rapidly fermentable. Enzymes in the small intestine are supposed to break down these carbohydrates, however, some people do not have adequate enzymes to do so. Since fodmaps are not broken down, they then travel into the large intestine or colon where bacteria are able to break down fodmaps into gas, similar to a hot air balloon.