Do you experience digestive stress almost every single day?
Does it make youfeel not only physically tired, but emotionally exhausted too?
If you know or suspect a chronic food intolerance could be causing you to feel this way – and are determined to discover exactly what those problem foods are – this sample mealplan is for you.
The 7-Day Low FODMAP DietPlan For IBS is a Dietitian-made plan that helps you temporarily eliminate FODMAPs from your diet, which are a proven trigger of Irritable Bowel Syndrome (IBS).
It’s designed to give you some ideas and take the stress and guesswork out of your meal-planning.
Remember that a low FODMAP diet should be strictly followed for at least 28 days (4 weeks) in order to be effective.To learn why, please read this first.
After that period it may be time to progress to the reintroduction or rechallenge phase. And remember there are strategies other than a low FODMAP diet to help with your digestive issues.
Many recipes in this plan are from FODMAPbloggers and dietitians that I strongly encourage you to follow!
Want to save all the recipes and ingredients for this meal plan?
Contents
The 7-Day Low FODMAP DietPlan ForIBS
Absolutely Must-Read Notes Before You Start:
- Askyour personal doctor or dietitian first: While I am a qualified Dietitian, I’m not familiar with your personal medical history, your current medications or additional factors that need to be considered when altering your diet or fitness regime.
- This meal plan is high restrictive and temporary:A low FODMAP diet is highly restrictive and not for those without a medical reason. It’s also a temporary eating pattern that is split into the Elimination Phase (1st) and the Reintroduction Phase (2nd) – read more about it here. This plan focuses on the Elimination Phase.
- Not appropriate for certain medical conditions:That includes people with diet-related medical conditions (eg. type 1 or type 2 diabetes using medication) andthose at risk of eating disorders or emotionally fragile.Also it goes without saying that this is not for children- any elimination diet for a childmust be under direct supervision of a dietitian.
- Download this low FODMAP food list: Portion size isfundamental as most low FODMAP foods still contain small amounts. For example, aserving of pineapple is low FODMAP, but if you eat half a pineapple in one go then your FODMAP intake will be high. Downloadthis list as a low FODMAP food guide.
- Choose water as your drink: The meal plan does not include drinks, but keep a bottle of water with you at all times and drink up. Black coffee, black tea, peppermint tea, and green tea are very low FODMAP and okay to have (no milk).
- Prepare all foods yourself at home where possible: To avoid accidentally consuming high FODMAP foods usually means planning meals ahead of time, which is why I recommend you grab the shopping list for each week’s recipes at the bottom of this post.
- Keep a food diary:Record each meal you had and if you experienced any undesirable symptoms after each meal or later that day. This is known as a food diary and is crucial for helping you recognise triggers and later on for the reintroduction phase. Here is a simple example fromHealthy Food Guide NZ that you could mimic, or just write yours on some paper at home.
- The recipes sourced often make 2-4 servings: Consider this when writing your shopping list. You will have leftovers. Feed the family or save the leftovers to have in place of a meal on another day.
- I also strongly recommend you invest $11 to purchase the Monash University FODMAPs app, available on iPhone and Android devices. They have a huge bank of foods that have been tested for their FODMAP levels, as well as almost 100 original recipe ideas. Small price to pay for a lifetime of change.
Please email me if you have any other questions – hello AT dietvsdisease.org (had to write it like that to avoid Spam-bots).
Day #1 Monday
Breakfast:Low FODMAP Blueberry Smoothie. Make a big batch so it’s ready to go from the fridge each morning.
Lunch: Fresh Spring (Rice-Paper) Rolls. Select a maximum of 3 veggies (from this list)and add a protein if you like. Leave out avocado and scallions.
Dinner:Maple Garlic Glazed Salmon + low FODMAP veggies (see the link just above) + 1 cup cooked brown rice(for the fiber).
Snack 1: A big handful of macadamias, Brazil nuts or walnuts (40g maximum). Important for fiber and nutrients.
Snack 2:Certified low FODMAP Dark Chocolate, Nuts and Sea Salt Snack Bar.
Day #2Tuesday
Breakfast:1/2 cup rolled oats + water or lactose-free milk, topped with ½ banana. More than 1/2 cup is high FODMAP (oligosaccharides).
Lunch: Pumpkin & Carrot Risotto. This is best prepared ahead of time in batches.
Dinner: Brown Rice Noodle & Veggie Stir Fry with Shrimp
Snack: 1 cup total of carrotand cucumber sticks + 3-4tbsp cottage cheese.Keep these in the fridge as a snack or bring them to work.
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Day #3Wednesday
Breakfast:Overnight Banana Chocolate Oats
Lunch:Easy One-Pan Ratatouille
Dinner: Quinoa Crusted Chicken Parmesan + 1 cup cooked brown rice (for fiber) and low FODMAP veggies (from this list).Swap marinara sauce for plain tinned tomatoes.
Snack 1: 200g (7oz) Lactose-free yoghurt
Snack 2:Certified Low FODMAP Almond Coconut Snack Bar.
Day #4 Thursday
Breakfast:Sourdough toast (white wheat or 100% spelt) + peanut butter (2 pieces). Learn more aboutbreads are okayhere.
Lunch: Quinoa Salad with Nuts. This recipe hasmany alternatives depending on what vegetables and nuts you have leftover. Leave out the fruit, corn/peas, asparagus and cauliflower that is suggested in the recipe.
Dinner:Low FODMAP Spaghetti Bolognese. You can also use certified low FODMAP bolognese sauce.
Snack: 1 cup of carrotand cucumber sticks + 3-4tbsp cottage cheese
Day #5 Friday
Breakfast:Choose your favourite.
Lunch:Low-FODMAP Tomato and Leek Frittata
Dinner: Sesame Tofu with Broccoli and Walnuts+ brown rice (for extra fiber). Brown rice provides extra fibre (you will need it), but limitbroccoli to 2/3 cup per serve.
Snack 1: A big handful of macadamias, Brazil nuts or walnuts (40g maximum)
Snack 2:1 small packet (50 grams) corn chips + certified low FODMAP salsa.
Day #6 Saturday
Breakfast: Low FODMAP Blueberry Pancakes.
Lunch:Choose your favourite or leftovers.
Dinner: Choose your favourite / leftovers / eating out
Snack: 200g (7oz) Lactose-free yoghurt
Day #7 Sunday
Breakfast: Sunday Breakfast: Poached Eggs on Toast. Usesourdough toast (white wheat or 100% spelt).
Lunch: Choose your favourite / leftovers / eating out
Dinner: Korean Bibimbap Nourishing Bowl
Snack:Banana Nut Quinoa Muffins. One muffin, too many and it becomes high FODMAP.
Bonus Snack Ideas
Additional healthy treats and snack ideas… because life happens:
Snacks
- Rice crackers + small serve brie/Camembert/goat’s cheese/feta
- Banana slices (half banana) + spoonful of peanut butter
- Hard-boiled egg
- Chewy Peanut Butter Cookies
Desserts and Treats
- Easy Chocolate Chip-Oat Scones
- Creamy Coconut Milk Quinoa Pudding
- Cheesy Baked Quinoa and Zucchini Cups
- Fudgy One-Bowl Brownies
Want all the recipes and shopping list to print?
To make it easy for you, I’ve compiled all the recipes and ingredients for this meal planinto a document . You can then save it to your phone or print it out:
