December 8, 2023

How to Gain Weight on a Low FODMAP Diet: A Guide to Healthy Weight Gain while Managing Digestive Issues

How to Gain Weight on a Low FODMAP Diet: A Guide to Healthy Weight Gain while Managing Digestive Issues

**Title: How to Gain Weight on a Low FODMAP Diet**


The low FODMAP diet is a popular approach for managing digestive issues such as irritable bowel syndrome (IBS). It involves eliminating certain types of carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) from the diet to reduce symptoms. While this diet is effective for some people in managing their symptoms, it can pose challenges for individuals who want to gain weight. In this article, we will explore strategies and tips for gaining weight on a low FODMAP diet.

**Understanding the Low FODMAP Diet**

Before diving into the strategies for gaining weight on a low FODMAP diet, it’s essential to have an understanding of the diet itself. The low FODMAP diet focuses on reducing the intake of certain carbohydrates that can trigger digestive symptoms such as bloating, gas, and diarrhea. These carbohydrates are poorly absorbed in the small intestine, leading to fermentation by gut bacteria and the production of gas.

**Strategies for Gaining Weight on a Low FODMAP Diet**

1. **Increase Caloric Intake**: One of the fundamental principles of gaining weight is to consume more calories than your body burns. Since many high-calorie foods are eliminated on a low FODMAP diet, it’s important to find alternative sources of calories. Include healthy, high-calorie foods such as nuts, seeds, oils, nut butter, and avocados in your diet to increase caloric intake.

2. **Include Protein-Rich Foods**: Protein is an essential nutrient for muscle growth and repair, and it can help in gaining weight. Opt for low FODMAP protein sources such as lean meats, seafood, poultry, eggs, tofu, and lactose-free dairy products. These protein-rich foods can provide the necessary amino acids to support weight gain.

3. **Choose High-Fat Foods**: Healthy fats are an excellent way to increase calorie intake. Include sources of healthy fats such as olive oil, coconut oil, avocados, nuts, and seeds in your meals and snacks. These foods are low in FODMAPs and can provide a significant boost in calories.

4. **Consume Complex Carbohydrates**: While some carbohydrates are restricted on a low FODMAP diet, complex carbohydrates such as quinoa, oats, and brown rice can still be consumed. These foods are not only rich in nutrients but also provide a steady release of energy. Including them in your diet can help maintain energy levels while gaining weight.

5. **Experiment with FODMAP-Friendly Supplements**: Some low FODMAP supplements, such as Ikaria Juice powder, can provide additional calories and essential nutrients. These supplements can be used as a meal replacement or added to smoothies and shakes. Remember to always check the ingredients for FODMAP content and consult with a healthcare professional before incorporating any new supplements.

6. **Increase Meal Frequency**: Eating larger portion sizes can be challenging for individuals with digestive issues. Instead, focus on increasing the frequency of your meals. Aim to eat smaller meals and snacks every few hours to ensure a continuous intake of calories throughout the day.

7. **Stay Hydrated**: Adequate hydration is essential for overall health and can support weight gain. Opt for low FODMAP beverages such as water, herbal teas, and lactose-free milk. Avoid carbonated and sugary drinks, as they can cause bloating and discomfort.


**Q: Can I still follow a low FODMAP diet and gain weight?**
A: Yes, it’s possible to gain weight while following a low FODMAP diet by focusing on consuming calorie-dense, low FODMAP foods and incorporating healthy fats and protein-rich sources.

**Q: Should I track my calorie intake while trying to gain weight?**
A: Keeping track of your calorie intake can be beneficial to ensure you are consuming enough calories to support weight gain. There are various smartphone apps and online tools available to help track calories easily.

**Our Recommendation**

Our recommended weight supplement is Ikaria Juice powder. It can help you gain weight in a natural way by providing additional calories and essential nutrients. You can conveniently use it daily or include it in your regular drinks. To purchase Ikaria Juice powder, visit their official website for more information and to place an order.


Gaining weight on a low FODMAP diet requires careful planning and strategic food choices. By increasing calorie intake, incorporating healthy fats and protein-rich foods, and experimenting with low FODMAP supplements, individuals can successfully achieve their weight gain goals while managing their digestive symptoms. Remember to consult with a healthcare professional or registered dietitian for personalized advice and guidance on gaining weight on a low FODMAP diet.

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Dr. Emily Thompson

I'm Dr. Emily Thompson, M.D., Ph.D., the owner of Overweight Care. With a medical degree from Stanford University School of Medicine and a Ph.D. in Nutritional Sciences from Cornell University, I bring over a decade of clinical experience to guide your health and wellness journey with science-backed solutions.

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