Jena’s low FODMAP eating plan: Day 1 of 7

Jena’s low FODMAP eating plan: Day 1 of 7

Last week I talked about the Low FODMAP non-restrictive eating plan that’s made a difference with digestion, pain and bloating. You can read more about it here

I’m sharing a realistic 7 day eating plan so you can get a feel for how I eat. I call this an eating plan because I don’t feel starved, I feel fulfilled and excited to eat these meals that leave me feeling satisfied sans the bloating. Losing a few pounds is an extra benefit!

Notes about my supplements

The first thing I ingest when I wake up is a Quinton electrolyte but that’s only if I feel sluggish and if I’m suffering from adrenal fatigue. 

Each morning I start my day with a glass of water and Xymogen’s GlutAloeMine to help with digestion. Use this info to order Xymogen products:

Referral Code: drwillcole

Practitioners Last Name: Cole 

Right before eating brunch, I take digestive enzymes from We Care, B12, vitamin D3 K2 from Xymogen, 1000mg liposomal vitamin c and 400mg vitamin E from Dr Mercola

Before bed I take 5 magnesium pills at the same time every night. This significantly helps my adrenals and hpa axis along with the Quinton. I can't stress the importance of going to sleep early and rising with the sun consistently every day. 

Day 1


Jena’s Collagen Breakfast Green Soup for digestion. Read why here

I omitted celery, garlic and asparagus to keep it low FODMAP

Steam kale, spinach, zucchini, broccoli, parsley and cilantro

Add 2 tablespoons of olive oil and pink salt

Once steamed, put in blender and add 1 scoop of holi (mane) and 1 cup of the filtered water you used to steam the soup. Add salt to taste. 

Blend and enjoy!


Jena’s Favorite Scramble 

Thinly slice and sauté two small baby yellow organic potatoes with avocado oil until they begin to brown. Add finely chopped kale and broccoli to the sauté. Cook until they are soft and add two fresh organic pasture raised egg whites. Add more avocado oil if needed. Add organic chicken or turkey sausage without spices. I never get tired of this!

Drink two liters of filtered water throughout the day.


Collagen Salmon Sesame Burgers 

Mix 1 6oz can of wild caught salmon with 2 tbsp of arrowroot flour, 1 scoop of holi (mane), 1 organic pasture raised egg, 1 tbsp of fresh chopped parsley, 1/2 of a finely chopped red pepper, 1 finely chopped scallion, (use only the green part to keep it low FODMAP) pink salt, and 1 teaspoon of sesame oil and 1/4 teaspoon sesame seeds

In a pan over medium heat, heat avocado oil, form salmon mixture into patties and place into plan, flattening them a bit. Cook on each side until golden brown. Add more oil when you flip sides. 


For dipping sauce I like to make this easy combination:

1/2 teaspoon of sesame oil, 1 teaspoon gluten free soy sauce, 1/2 teaspoon olive oil, 1/2 teaspoon apple cider vinegar