{"id":64924,"date":"2024-09-20T17:47:44","date_gmt":"2024-09-20T17:47:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=64924"},"modified":"2024-09-20T17:47:44","modified_gmt":"2024-09-20T17:47:44","slug":"low-fodmap-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/","title":{"rendered":"Low-FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#What_Do_I_Eat_in_a_Day_on_Low-FODMAP\" >What Do I Eat in a Day on Low-FODMAP?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_7\" >Day 7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_8\" >Day 8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_9\" >Day 9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_10\" >Day 10<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_11\" >Day 11<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_12\" >Day 12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_13\" >Day 13<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Day_14\" >Day 14<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#What_is_Not_Allowed_on_Low-Fodmap\" >What is Not Allowed on Low-Fodmap?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#What_is_Bad_About_a_Low-FODMAP_Diet\" >What is Bad About a Low-FODMAP Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#How_Can_You_Build_a_Low-FODMAP_Meal\" >How Can You Build a Low-FODMAP Meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Is_coffee_low_in_FODMAP\" >Is coffee low in FODMAP?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Can_I_eat_eggs_on_a_low-FODMAP_diet\" >Can I eat eggs on a low-FODMAP diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Why_do_I_feel_worse_on_a_low-FODMAP_diet\" >Why do I feel worse on a low-FODMAP diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#Is_Greek_yogurt_low_in_FODMAP\" >Is Greek yogurt low in FODMAP?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Creating a low-FODMAP meal plan can be a tricky feat, particularly if you\u2019ve recently been diagnosed with irritable bowel syndrome (IBS). The realization that you won\u2019t be able to munch on your favorite foods as much as you want could make you sad. However, please don\u2019t 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.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_fodmap_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s not forget, most of us don\u2019t 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll share more about FODMAPs and the dos and don\u2019ts of low-FODMAP meal plans.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_I_Eat_in_a_Day_on_Low-FODMAP\"><\/span><b>What Do I Eat in a Day on Low-FODMAP?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Don\u2019t think that you\u2019ll 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the most common low-FODMAP foods are:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Fruits<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cantaloupe, grapefruit, honeydew melon, kiwi, citrus fruits, and strawberries<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Vegetables<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bell peppers, bok choy, carrots, celery, cucumber, green beans, kale, lettuce, parsnips, potatoes, spinach, squash, sweet potatoes, tomatoes, yams, and zucchini<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Grains<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn, oats, quinoa, and rice<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Protein<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat, fish, and meat and fish products without added high-FODMAP ingredients<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain nuts and seeds, including pine nuts, macadamia nuts, and peanuts<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Dairy<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lactose-free dairy products, hard cheeses, and aged soft cheeses<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Fats and Flavorings<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats, oils, herbs, spices, maple syrup, table sugar, and stevia<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may tolerate some foods in limited amounts but have difficulty consuming them in larger amounts<\/span><a href=\"https:\/\/doi.org\/10.1111\/jgh.13686\"> <span style=\"font-weight: 400;\">(1).<\/span><\/a><span style=\"font-weight: 400;\"> You should always consult a healthcare professional to guide you through the plans and ensure you\u2019re not deficient in any nutrients.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_fodmap_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1.png\" alt=\"low fodmap meal plan\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of a 14-day FODMAP <a href=\"https:\/\/betterme.world\/articles\/7-day-diet-plan-to-lose-10-pounds\/\">diet plan<\/a> that can serve as a guide for you to create your own plan:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Hearty gluten-free toast with poached eggs and wilted spinach or kale.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Sweet potato and quinoa bowl topped with a fried egg for a protein boost.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Light and refreshing chicken salad with Asian flavors (e.g. soy sauce, lime juice, and cilantro).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Creamy cinnamon porridge with lactose-free milk and unripe banana.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Vegetable frittata packed with colorful seasonal vegetables.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Creamy vegan curry infused with coconut milk and aromatic spices.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Fluffy omelet filled with spinach, feta cheese, and toasted pine nuts.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Pan-seared tuna and sweet potato cakes with a side of your choice: refreshing salad or steamed vegetables.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Stir-fried tofu and vegetables (carrots, broccoli, and green beans) in a savory teriyaki sauce, served with rice noodles or rice.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Cheese and tomato gluten-free toast.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Carrot patties, poached eggs, and arugula.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled salmon with soy sauce, Asian greens, and rice.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_fodmap_meal_plan\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oat and banana pancakes.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Salad sandwich on gluten-free bread with cheese.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Sri Lankan beef curry.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Blueberry <a href=\"https:\/\/betterme.world\/articles\/banana-smoothie-for-weight-loss\/\">banana smoothie<\/a> and toast.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Salmon rice bowl with vegetables.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Meat chops, mashed potatoes, and green beans.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Buckwheat pancakes with berries and yogurt.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Turkey and cranberry sandwich on gluten-free bread.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chicken curry with rice and cucumber yogurt salad.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_8\"><\/span><b>Day 8<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oatmeal with banana and peanut butter.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Baked cod with sweet potatoes and carrots.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Steak with quinoa and zucchini.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_9\"><\/span><b>Day 9<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Frittata with tomato, peppers, and feta, served with gluten-free toast.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Shrimp and avocado quinoa salad with citrus dressing.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Mediterranean gluten-free pasta with rinsed canned chickpeas and roasted vegetables.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_10\"><\/span><b>Day 10<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Smoothie bowl with berries and chia seeds with a gluten-free <a href=\"https:\/\/betterme.world\/articles\/keto-bagel-recipe\/\">bagel<\/a>\/muffin.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken rice noodle bowl with cucumbers and carrots.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chicken tenderloin with mashed potatoes and spinach.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/is-broccoli-low-fodmap\/\"><i>Is Broccoli Low FODMAP? Exploring the Facts.<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_11\"><\/span><b>Day 11<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs with spinach and gluten-free toast.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken salad with mixed greens, cucumber, and a lemon vinaigrette.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Turkey burgers on gluten-free buns with lettuce, tomato, and avocado.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_12\"><\/span><b>Day 12<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oatmeal with almond milk, sliced banana, and a sprinkle of cinnamon.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken salad sandwich on gluten-free bread with lettuce and tomato.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked cod with roasted vegetables (carrots, zucchini, and bell peppers).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_13\"><\/span><b>Day 13<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs with spinach and gluten-free toast.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken salad with mixed greens, cucumber, and a lemon vinaigrette.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Turkey burgers on gluten-free buns with lettuce, tomato, and avocado.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_14\"><\/span><b>Day 14<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Lactose-free yogurt with berries and gluten-free granola.<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Leftover turkey burgers from Day 13.<\/span><\/p>\n<p><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Shrimp scampi with zucchini noodles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that stress can sometimes elevate the symptoms of people with IBS <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4202343\/\"><span style=\"font-weight: 400;\">(2).<\/span><\/a><span style=\"font-weight: 400;\"> So, if meal planning causes stress, you should try to find some time on the weekend and prepare in advance.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_Not_Allowed_on_Low-Fodmap\"><\/span><b>What is Not Allowed on Low-Fodmap?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high-FODMAP food item contains certain types of carbohydrates that are more likely to ferment in the gut <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10521509\/\"><span style=\"font-weight: 400;\">(3).<\/span><\/a><span style=\"font-weight: 400;\"> Therefore, if you\u2019re creating a low-FODMAP food plan, here are some foods and ingredients you may want to avoid as they\u2019re 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.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Fruits<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apples, cherries, apricots, peaches, pears, raspberries, and <a href=\"https:\/\/betterme.world\/articles\/watermelon-detox\/\">watermelon<\/a>.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Vegetables<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus, cauliflower, garlic, mushrooms, and onions.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Legumes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans, black-eyed peas, chickpeas, lentils, red kidney beans, and soybeans.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Grains and Grain Products<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wheat, bread, most wheat-based cereals, crackers, pasta, flour tortillas, barley, and rye.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Dairy Products<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk, some yogurts, soft cheese, sour cream, ice cream, and whey protein.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Beverages and Sweeteners<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some artificial and <a href=\"https:\/\/betterme.world\/articles\/natural-sweeteners\/\">natural sweeteners<\/a>, fruit juices, kombucha, and cow\u2019s milk.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s 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 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7231187\/\"><span style=\"font-weight: 400;\">(4).<\/span><\/a><span style=\"font-weight: 400;\"> You should not stay in the elimination phase of the diet indefinitely.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After a set number of weeks, you\u2019ll 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve identified your specific trigger foods, they are the only ones you\u2019ll 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\u2019re working out because most foods that are included in the plans are healthy.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_Bad_About_a_Low-FODMAP_Diet\"><\/span><b>What is Bad About a Low-FODMAP Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For people who have tried a low-FODMAP diet and seen a significant improvement in their symptoms, it\u2019s easy to think this is the answer. Unfortunately, this isn\u2019t the case every time. A low-FODMAP diet will control your symptoms, but strictly adhering to it won\u2019t correct the cause of the symptoms and may have some negative effects.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This diet is meant to be undertaken in three phases:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the first phase, all high-FODMAP foods are eliminated from the diet for a limited period of time, often four to six weeks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In phase two, you systematically reintroduce restricted foods, noting how well you tolerate increasing quantities of the foods you reintroduce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Phase three is the personalization phase, where you only avoid the specific foods in quantities that cause symptoms for you.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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&#8217;t, even though both are made from soybeans <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/12542095_Properties_of_Tofus_and_Soy_Milks_Prepared_from_Soybeans_Having_Different_Subunits_of_Glycinin\"><span style=\"font-weight: 400;\">(6).<\/span><\/a><span style=\"font-weight: 400;\"> Working with a registered dietitian who specializes in low-FODMAP diets can help you figure out what\u2019s 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 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7690730\/\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6039952\/\"><span style=\"font-weight: 400;\">(8).<\/span><\/a><span style=\"font-weight: 400;\"> As these bacteria are important for gut health, a very strict low-FODMAP diet that may reduce them even further could be unhelpful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7690730\/\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/can-probiotics-cause-weight-gain\/\">probiotics<\/a> have been suggested to help restore these bacterial imbalances, this is still a subject of debate<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5859043\/\"> <span style=\"font-weight: 400;\">(9).<\/span><\/a><span style=\"font-weight: 400;\"> The American Gastroenterological Association recently issued guidelines recommending probiotics in IBS only in the context of a research study<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32531291\/\"> <span style=\"font-weight: 400;\">(10).<\/span><\/a><\/p>\n<p><b>Note:<\/b><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Build_a_Low-FODMAP_Meal\"><\/span><b>How Can You Build a Low-FODMAP Meal?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following tips can help you create a meal plan for low-FODMAP:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mid-morning, afternoon, and evening snacks are optional. If you\u2019re not hungry, don\u2019t force yourself to eat them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should also remember that a low-FODMAP diet isn\u2019t designed to be a long-term or lifestyle diet. It should be used for managing the symptoms and identifying trigger foods while you\u2019re treating the underlying causes. If you find the low-FODMAP diet too hard, you don&#8217;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.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_coffee_low_in_FODMAP\"><\/span><strong>Is coffee low in FODMAP?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_eat_eggs_on_a_low-FODMAP_diet\"><\/span><strong>Can I eat eggs on a low-FODMAP diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, eggs are considered a low-FODMAP food.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_do_I_feel_worse_on_a_low-FODMAP_diet\"><\/span><strong>Why do I feel worse on a low-FODMAP diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Greek_yogurt_low_in_FODMAP\"><\/span><strong>Is Greek yogurt low in FODMAP?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_fodmap_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019t 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Creating a low-FODMAP meal plan can be a tricky feat, particularly if you\u2019ve recently been diagnosed with irritable bowel syndrome (IBS). The realization that you won\u2019t be able to munch on your favorite foods as much as you want could make you sad. However, please don\u2019t jump to conclusions too fast. You can still enjoy [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":65400,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[177,87],"class_list":["post-64924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low-FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 LOW FODMAP MEAL PLAN \u27a4s can be refreshing if you follow the right strategies. This guide navigates through the basics of this diet to help you eat well.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low-FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut\" \/>\n<meta property=\"og:description\" content=\"\u2605 LOW FODMAP MEAL PLAN \u27a4s can be refreshing if you follow the right strategies. This guide navigates through the basics of this diet to help you eat well.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15-1024x554.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"554\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f324b7cdd5fe024f7d1b6d4da3f4cd26\"},\"headline\":\"Low-FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/\"},\"wordCount\":2206,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Creating a low-FODMAP meal plan can be a tricky feat, particularly if you\u2019ve recently been diagnosed with irritable bowel syndrome (IBS). The realization that you won\u2019t be able to munch on your favorite foods as much as you want could make you sad. However, please don\u2019t 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.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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\u2019s not forget, most of us don\u2019t 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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019ll share more about FODMAPs and the dos and don\u2019ts of low-FODMAP meal plans.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Do I Eat in a Day on Low-FODMAP?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Don\u2019t think that you\u2019ll 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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some of the most common low-FODMAP foods are:<\/span>\\r\\n<p style=\\\"text-align: center;\\\"><b>Fruits<\/b><\/p>\\r\\n\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Cantaloupe, grapefruit, honeydew melon, kiwi, citrus fruits, and strawberries<\/span><\/li>\\r\\n<\/ul>\\r ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/\",\"name\":\"Low-FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15.png\",\"description\":\"\u2605 LOW FODMAP MEAL PLAN \u27a4s can be refreshing if you follow the right strategies. 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This guide navigates through the basics of this diet to help you eat well.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"Low-FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut","og_description":"\u2605 LOW FODMAP MEAL PLAN \u27a4s can be refreshing if you follow the right strategies. This guide navigates through the basics of this diet to help you eat well.","og_url":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":554,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15-1024x554.png","type":"image\/png"}],"author":"Anoshia Riaz, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f324b7cdd5fe024f7d1b6d4da3f4cd26"},"headline":"Low-FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/"},"wordCount":2206,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15.png","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Creating a low-FODMAP meal plan can be a tricky feat, particularly if you\u2019ve recently been diagnosed with irritable bowel syndrome (IBS). The realization that you won\u2019t be able to munch on your favorite foods as much as you want could make you sad. However, please don\u2019t 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.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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\u2019s not forget, most of us don\u2019t 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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019ll share more about FODMAPs and the dos and don\u2019ts of low-FODMAP meal plans.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Do I Eat in a Day on Low-FODMAP?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Don\u2019t think that you\u2019ll 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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some of the most common low-FODMAP foods are:<\/span>\r\n<p style=\"text-align: center;\"><b>Fruits<\/b><\/p>\r\n\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cantaloupe, grapefruit, honeydew melon, kiwi, citrus fruits, and strawberries<\/span><\/li>\r\n<\/ul>\r ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/","url":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/","name":"Low-FODMAP Meal Plan: Stress-Free Solutions for a Happy Gut - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/low-fodmap-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15.png","description":"\u2605 LOW FODMAP MEAL PLAN \u27a4s can be refreshing if you follow the right strategies. 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