Low-FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut

Creating a low-FODMAP meal plan can be a tricky feat, particularly if you’ve recently been diagnosed with irritable bowel syndrome (IBS). The realization that you won’t be able to munch on your favorite foods as much as you want could make you sad. However, please don’t jump to conclusions too fast. You can still enjoy all the yummy feasts without triggering your symptoms. In addition, the most restrictive part of the low-FODMAP diet is temporary and once you identify the specific foods that trigger your symptoms, they will be the only ones you need to avoid. 

It can be helpful to plan in advance and create a balanced meal plan that satisfies your taste buds and nourishes your body. And let’s not forget, most of us don’t have time to stand in our kitchens to spruce up fresh meals every day. A pre-planned menu can save us time and effort without compromising our health.

In this article, we’ll share more about FODMAPs and the dos and don’ts of low-FODMAP meal plans.

What Do I Eat in a Day on Low-FODMAP?

Don’t think that you’ll need to change your diet completely when contemplating a low-FODMAP diet. Instead, consider the meals you usually love eating, such as Thai green curry or spaghetti bolognese. Now, try to find ways to swap foods that could trigger your IBS with low-FODMAP food items. To do this, you must educate yourself on reading labels and how to spot low-FODMAP foods in the store.

Some of the most common low-FODMAP foods are:

Fruits

• Cantaloupe, grapefruit, honeydew melon, kiwi, citrus fruits, and strawberries

Vegetables

• Bell peppers, bok choy, carrots, celery, cucumber, green beans, kale, lettuce, parsnips, potatoes, spinach, squash, sweet potatoes, tomatoes, yams, and zucchini

Grains

• Corn, oats, quinoa, and rice

Protein

• Meat, fish, and meat and fish products without added high-FODMAP ingredients
• Eggs
• Certain nuts and seeds, including pine nuts, macadamia nuts, and peanuts

Dairy

• Lactose-free dairy products, hard cheeses, and aged soft cheeses

Fats and Flavorings

• Fats, oils, herbs, spices, maple syrup, table sugar, and stevia

You may tolerate some foods in limited amounts but have difficulty consuming them in larger amounts (1). You should always consult a healthcare professional to guide you through the plans and ensure you’re not deficient in any nutrients.

Here’s an example of a 14-day FODMAP diet plan that can serve as a guide for you to create your own plan:

Day 1

Breakfast: Hearty gluten-free toast with poached eggs and wilted spinach or kale.

Lunch: Sweet potato and quinoa bowl topped with a fried egg for a protein boost.

Dinner: Light and refreshing chicken salad with Asian flavors (e.g. soy sauce, lime juice, and cilantro).

Day 2

Breakfast: Creamy cinnamon porridge with lactose-free milk and unripe banana.

Lunch: Vegetable frittata packed with colorful seasonal vegetables.

Dinner: Creamy vegan curry infused with coconut milk and aromatic spices.

Day 3

Breakfast: Fluffy omelet filled with spinach, feta cheese, and toasted pine nuts.

Lunch: Pan-seared tuna and sweet potato cakes with a side of your choice: refreshing salad or steamed vegetables.

Dinner: Stir-fried tofu and vegetables (carrots, broccoli, and green beans) in a savory teriyaki sauce, served with rice noodles or rice.

Day 4

Breakfast: Cheese and tomato gluten-free toast.

Lunch: Carrot patties, poached eggs, and arugula.

Dinner: Grilled salmon with soy sauce, Asian greens, and rice.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

Day 5

Breakfast: Oat and banana pancakes.

Lunch: Salad sandwich on gluten-free bread with cheese.

Dinner: Sri Lankan beef curry.

Day 6

Breakfast: Blueberry banana smoothie and toast.

Lunch: Salmon rice bowl with vegetables.

Dinner: Meat chops, mashed potatoes, and green beans.

Day 7

Breakfast: Buckwheat pancakes with berries and yogurt.

Lunch: Turkey and cranberry sandwich on gluten-free bread.

Dinner: Chicken curry with rice and cucumber yogurt salad.

Day 8

Breakfast: Oatmeal with banana and peanut butter.

Lunch: Baked cod with sweet potatoes and carrots.

Dinner: Steak with quinoa and zucchini.

Day 9

Breakfast: Frittata with tomato, peppers, and feta, served with gluten-free toast.

Lunch: Shrimp and avocado quinoa salad with citrus dressing.

Dinner: Mediterranean gluten-free pasta with rinsed canned chickpeas and roasted vegetables.

Day 10

Breakfast: Smoothie bowl with berries and chia seeds with a gluten-free bagel/muffin.

Lunch: Grilled chicken rice noodle bowl with cucumbers and carrots.

Dinner: Chicken tenderloin with mashed potatoes and spinach.

Read more: Is Broccoli Low FODMAP? Exploring the Facts.

Day 11

Breakfast: Scrambled eggs with spinach and gluten-free toast.

Lunch: Chicken salad with mixed greens, cucumber, and a lemon vinaigrette.

Dinner: Turkey burgers on gluten-free buns with lettuce, tomato, and avocado.

Day 12

Breakfast: Oatmeal with almond milk, sliced banana, and a sprinkle of cinnamon.

Lunch: Chicken salad sandwich on gluten-free bread with lettuce and tomato.

Dinner: Baked cod with roasted vegetables (carrots, zucchini, and bell peppers).

Day 13

Breakfast: Scrambled eggs with spinach and gluten-free toast.

Lunch: Chicken salad with mixed greens, cucumber, and a lemon vinaigrette.

Dinner: Turkey burgers on gluten-free buns with lettuce, tomato, and avocado.

Day 14

Breakfast: Lactose-free yogurt with berries and gluten-free granola.

Lunch: Leftover turkey burgers from Day 13.

Dinner: Shrimp scampi with zucchini noodles.

It should be noted that stress can sometimes elevate the symptoms of people with IBS (2). So, if meal planning causes stress, you should try to find some time on the weekend and prepare in advance. 

What is Not Allowed on Low-Fodmap?

A high-FODMAP food item contains certain types of carbohydrates that are more likely to ferment in the gut (3). Therefore, if you’re creating a low-FODMAP food plan, here are some foods and ingredients you may want to avoid as they’re high in FODMAPs. However, in many cases, the FODMAP level is dependent on portion size and some of these foods can still be enjoyed in small portions on a low-FODMAP diet. 

Fruits

• Apples, cherries, apricots, peaches, pears, raspberries, and watermelon.

Vegetables

• Asparagus, cauliflower, garlic, mushrooms, and onions.

Legumes

• Beans, black-eyed peas, chickpeas, lentils, red kidney beans, and soybeans.

Grains and Grain Products

• Wheat, bread, most wheat-based cereals, crackers, pasta, flour tortillas, barley, and rye.

Dairy Products

• Milk, some yogurts, soft cheese, sour cream, ice cream, and whey protein.

Beverages and Sweeteners

• Some artificial and natural sweeteners, fruit juices, kombucha, and cow’s milk.

It’s essential to work with a registered dietitian when on a low-FODMAP diet and to follow the recommended timeline for reintroduction because when you reduce the intake of highly nutritious foods, you may face malnutrition or reduced energy (4). You should not stay in the elimination phase of the diet indefinitely.

After a set number of weeks, you’ll start to reintroduce high-FODMAP foods one by one, so you can determine which specific foods are triggers for you. Working with a registered dietitian will help ensure you eat enough fiber and nutrients while using a low-FODMAP meal plan. You can still eat many tasty vegetables such as green peppers, broccoli heads, carrots, zucchini, potatoes, kale, and spinach. You can also have some fruits such as blueberries, strawberries, melon, kiwi, grapes, oranges, but in certain portion sizes. Sometimes, a particular part of the vegetable is lower in FODMAPs. Other times, certain products (such as firm tofu or rinsed canned chickpeas) are low-FODMAP while others made from the same foods are not. 

Once you’ve identified your specific trigger foods, they are the only ones you’ll need to avoid going forward. In addition to eating healthy foods, staying hydrated can help you retain more water and prevent constipation. A wholesome low-FODMAP meal plan can energize you on days when you’re working out because most foods that are included in the plans are healthy.

What is Bad About a Low-FODMAP Diet?

For people who have tried a low-FODMAP diet and seen a significant improvement in their symptoms, it’s easy to think this is the answer. Unfortunately, this isn’t the case every time. A low-FODMAP diet will control your symptoms, but strictly adhering to it won’t correct the cause of the symptoms and may have some negative effects.

This diet is meant to be undertaken in three phases:

1. In the first phase, all high-FODMAP foods are eliminated from the diet for a limited period of time, often four to six weeks.
2. In phase two, you systematically reintroduce restricted foods, noting how well you tolerate increasing quantities of the foods you reintroduce.
3. Phase three is the personalization phase, where you only avoid the specific foods in quantities that cause symptoms for you.

This multi-phase process can be confusing and complex for most people. For example, soy milk generally has lots of FODMAPs while extra-firm tofu doesn’t, even though both are made from soybeans (6). Working with a registered dietitian who specializes in low-FODMAP diets can help you figure out what’s best to eat on this diet. One systematic review found low-FODMAP diets can cause a reduction in the abundant Bifidobacteria and an increase in bacteria associated with dysbiosis (7).

This is interesting because research has suggested that people with IBS often have lower levels of good gut bacteria called bifidobacteria, and this might be linked to more pain (8). As these bacteria are important for gut health, a very strict low-FODMAP diet that may reduce them even further could be unhelpful.

Strict low-FODMAP diets may also lower levels of other helpful bacteria that produce butyrate, a substance that protects the gut lining while increasing the bacteria that damage it. This further suggests that a very strict diet may actually worsen some IBS issues (7).

Oligosaccharides are a crucial energy source for beneficial bacteria. This is particularly concerning for individuals with IBS who typically have reduced levels of protective intestinal bacteria and increased levels of potentially harmful inflammatory microbes. Although probiotics have been suggested to help restore these bacterial imbalances, this is still a subject of debate (9). The American Gastroenterological Association recently issued guidelines recommending probiotics in IBS only in the context of a research study (10).

Note: The low-FODMAP diet is unsuitable for individuals without IBS and may worsen food fears in people with eating disorders. It should also be avoided by people with restricted diets, such as vegans or those with food allergies, due to potential nutritional deficiencies. In addition, those with gastrointestinal issues have a higher prevalence of disordered eating. You should only follow a low-FODMAP diet if recommended to do so by your healthcare provider and under the guidance of a registered dietitian. 

How Can You Build a Low-FODMAP Meal?

It has been established that fruits and vegetables can be categorized as low- or high-FODMAPs, often depending on the portion size. Some are okay to eat in small amounts but may bother you in larger quantities. 

The following tips can help you create a meal plan for low-FODMAP:

• Start your day with a healthy and balanced breakfast. Try to include plenty of healthy fats, proteins, and fiber to stay satiated and energetic throughout the day.
• Plan ahead by working in the kitchen on the weekend. You can shop for groceries and cut vegetables to save time in the busy days ahead.
• Mid-morning, afternoon, and evening snacks are optional. If you’re not hungry, don’t force yourself to eat them.
• Consider all the food groups when planning your low-FODMAP meal plan. For example, you should know how much protein, fats, and carbs your body needs.
• Ask questions and make informed decisions. For example, what portion of broccoli is safe to consume on a low-FODMAP meal plan? Is couscous gluten-free? Knowing the answers to these questions will allow you to stay within the limits.

You should also remember that a low-FODMAP diet isn’t designed to be a long-term or lifestyle diet. It should be used for managing the symptoms and identifying trigger foods while you’re treating the underlying causes. If you find the low-FODMAP diet too hard, you don’t need to cut out entire food groups. Simply try to eat less of the foods that bother you the most, such as garlic, onions, beans, apples, milk, mushrooms, and wheat. This may help make you feel better.

FAQs

• Is coffee low in FODMAP?

Some instant coffees and coffee substitutes may contain chicory root, which is a high-FODMAP ingredient. Ground coffee, including brewed and espresso varieties that are made from 100% ground coffee beans, is considered low-FODMAP. Feel free to use these as you like, but ensure you choose a low-FODMAP milk or drink it without.

• Can I eat eggs on a low-FODMAP diet?

Yes, eggs are considered a low-FODMAP food.

• Why do I feel worse on a low-FODMAP diet?

You may feel worse on a low-FODMAP diet as it can be restrictive and lack nutrients. This can cause digestive issues and deficiencies. In addition, the sudden elimination of some food items can disrupt your digestive functions and gut microbiota.

• Is Greek yogurt low in FODMAP?

Greek yogurt contains less lactose due to its production process, making it a suitable low-FODMAP option, provided you adhere to a low-FODMAP serving size and add only low-FODMAP sugars, fruits, or sweeteners (if any).

The Bottom Line

Creating a low-FODMAP meal plan and preparing the meals can consume a substantial chunk of your time. Make sure you reserve time to focus on it that doesn’t conflict with important obligations. Also, make a commitment to yourself to complete the process before you jumpstart the diet. Be conscious about setting the stage. For this, you must clear your fridge of high-FODMAP foods.

If you’re curious if the low-FODMAP diet may help your tummy troubles, you should talk to a doctor who specializes in gastrointestinal health as they can help you get started.