Jena's Low FODMAP eating plan: Day 4 of 7

Jena's Low FODMAP eating plan: Day 4 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 4: 


Green Soup followed by:

Collagen Cinnamon Oatmeal

In a pan on top of the stove heat:

1 cup almond milk

1/2 cup water

1 cup gluten free organic oats 

1 tablespoon maple syrup 

1 teaspoon organic vanilla 

1 scoop holi (mane)

1 teaspoon of Ceylon cinnamon

Stir until soft 

Top with organic blueberries and strawberries and more cinnamon


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.


Turmeric Ginger Chicken Bone Broth Soup With Rice (the best chicken soup I've ever had)
I took the original recipe from Pamela Salzman's cookbook “Quicker Than Quick” and modified it.

serves 6

  • 2 tsp unrefined cold-pressed olive oil
  • 2 carrots, thinly sliced
  • 2 zucchini, sliced
  • 1-inch piece of fresh ginger, peeled and grated or thinly sliced
  • 2 tsp ground turmeric
  • 1/8 tsp ground cumin 
  • 1/8 tsp coriander 
  • 1 tsp sea salt + more to taste (depending on saltiness of the stock)
  • A few grinds of black pepper or to taste 
  • 8 c chicken stock
  • 2 packages of The Beauty and The Broth chicken or beef bone broth
  • 1 organic roasted cooked chicken (I buy it from Whole Foods
  • (3 cups of rice
  • fresh cilantro and ginger to garnish

Heat the oil in a large saucepan or soup pot over medium heat. Add the carrots and zucchini and sauté for 3 minutes. Stir in the ginger and all the ground spices and cook until fragrant, about 60 seconds. Add salt, stock and bone broth and stir to combine.  

Bring to a boil, lower the heat to a simmer and cook partially covered until the vegetables are tender, about 18 to 20 minutes. Now add the cooked chicken to the pot after the soup has been simmering for 15 minutes (essentially, you are warming the chicken in the soup for 3 to 5 minutes).

Cook your rice separately and add to your serving bowl but always keep it separate.

Now this part makes it INCREDIBLE- shave fresh ginger on top and garnish with cilantro!