The low FODMAP diet is an effective way of managing irritable bowel syndrome (IBS) symptoms like abdominal pain, bloating, constipation and diarrhea. It works by reducing intake of FODMAPs – fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These short-chain carbohydrates are poorly absorbed in the small intestine and rapidly fermented by gut bacteria, producing gas and drawing fluid into the gut. A low FODMAP diet helps improve digestion and ease IBS symptoms.
What foods are high and low in FODMAPs?
FODMAPs are found in a wide range of foods:
- Oligosaccharides – wheat, rye, onions, garlic, legumes
- Disaccharides – milk, yogurt, soft cheese
- Monosaccharides – figs, mangoes, honey, apples
- Polyols – mushrooms, cauliflower, sweeteners like sorbitol
Low FODMAP foods include:
- Proteins – meat, fish, eggs, tofu
- Most dairy alternatives – lactose-free milk, rice milk, almond milk
- Gluten-free grains – rice, quinoa, corn
- Certain fruits – banana, blueberry, grapefruit, orange
- Certain vegetables – tomato, spinach, eggplant, carrots
- Nuts and seeds – pine nuts, pumpkin seeds
It’s important to check labels as many packaged foods contain hidden sources of FODMAPs. A dietician can provide personalized meal plans and advice for following a low FODMAP diet.
7-Day Low FODMAP Meal Plan
Here is a sample 7-day low FODMAP meal plan:
Day 1
| Breakfast: | Gluten-free oatmeal with lactose-free milk, banana, cinnamon |
| Lunch: | Tuna salad sandwich on gluten-free bread, baby carrots |
| Dinner: | Grilled chicken, roasted potatoes, spinach salad |
Day 2
| Breakfast: | Poached eggs on gluten-free toast, strawberries |
| Lunch: | Quinoa salad with chickpeas, cherry tomatoes, parsley |
| Dinner: | Vegetable stir-fry with tofu, rice noodles |
Day 3
| Breakfast: | Greek yogurt with gluten-free granola, blueberries |
| Lunch: | Grilled chicken caesar salad |
| Dinner: | Baked salmon, roasted broccoli, sweet potato |
Day 4
| Breakfast: | Scrambled eggs, rice cakes, lactose-free cheese |
| Lunch: | Tuna wrap with lettuce, tomato, gluten-free tortilla |
| Dinner: | Turkey meatballs, zucchini noodles, marinara sauce |
Day 5
| Breakfast: | Buckwheat pancakes, peanut butter, banana |
| Lunch: | Grilled chicken sandwich on gluten-free bread, vegetable sticks |
| Dinner: | Beef stir-fry, rice noodles, bok choy, carrots |
Day 6
| Breakfast: | Fried eggs, gluten-free toast, lactose-free cheese |
| Lunch: | Rice paper vegetable wraps, pineapple slices |
| Dinner: | Roast chicken, mashed potatoes, green beans |
Day 7
| Breakfast: | Berry smoothie with lactose-free yogurt, pumpkin seeds |
| Lunch: | Cobb salad with turkey, hard-boiled eggs, avocado |
| Dinner: | Pasta with shrimp, olive oil, parmesan, spinach |
Tips for Low FODMAP Meal Planning
Here are some tips for planning tasty low FODMAP meals:
- Focus meals around low FODMAP proteins like chicken, fish, eggs, tofu.
- Use lactose-free dairy or non-dairy alternatives.
- Choose suitable fruits like banana, mandarin, grapes, berries.
- Include low FODMAP vegetables like carrots, spinach, tomatoes, zucchini.
- Use gluten-free grains like rice, quinoa, buckwheat, millet.
- Season food with herbs, spices, garlic-infused oil rather than garlic.
- Limit high FODMAP foods like onion, garlic, wheat, legumes.
- Read labels carefully to identify high FODMAP ingredients.
- Drink water to stay hydrated.
Breakfast Ideas
Try these delicious low FODMAP breakfast ideas:
- Omelets – with spinach, mushrooms, cheese, ham
- Poached or scrambled eggs on gluten-free toast
- Yogurt with banana and blueberries
- Gluten-free oatmeal with lactose-free milk and strawberries
- Smoothies with lactose-free yogurt and suitable fruits like banana
- Rice cakes or gluten free bread with peanut butter
- Berry chia seed pudding made with lactose-free milk
Lunch Ideas
These are good low FODMAP lunches:
- Salads with grilled chicken or salmon, greens, carrots, cucumber
- Gluten-free wraps or sandwiches with tuna, chicken, cheese, veggies
- Vegetable fried rice with chicken, shrimp or tofu
- Quinoa bowls with chicken, suitable veggies, parsley, lemon juice
- Zucchini noodles with pesto, cherry tomatoes, pine nuts
- Leftover dinner foods like roast chicken, risotto, stir-fries
Dinner Ideas
Try these low FODMAP dinner options:
- Grilled or baked chicken, fish or tofu with roast veggies like potato, pumpkin
- Stews and curries using coconut milk and suitable vegetables
- Stir-fries with rice noodles or rice and low FODMAP veggies
- Spaghetti squash with tomato sauce, parmesan, spinach
- Frittatas with vegetables like spinach, bell peppers, mushrooms
- Burgers on gluten-free buns with cheese, lettuce, tomato
Snack Ideas
These make good low FODMAP snacks:
- Fresh fruits like banana, orange, grapes, strawberries
- Vegetable sticks with hummus
- Rice cakes or gluten-free crackers with nut butter
- Suitable yogurt with blueberries
- Cheddar cheese with gluten-free crackers
- Hard-boiled eggs
- Popcorn
- Seed and nut trail mixes
Dessert Ideas
Satisfy sweet cravings with these low FODMAP desserts:
- Fresh fruits like strawberries, mango, pineapple, grapes
- Greek yogurt with gluten-free granola and blueberries
- Chocolate chip cookies made with gluten-free oats, lactose-free butter
- Mousse made with dark chocolate and lactose-free cream
- Poached pears
- Banana ice cream
- Berry sorbet
- Rice pudding made with lactose-free milk
Beverage Ideas
These are suitable low FODMAP beverages:
- Water – plain or flavored with fruits/herbs
- Tea – black, green, herbal
- Coffee made with lactose-free milk
- Lactose-free milk
- Rice milk
- Almond milk
- Fresh fruit juices – orange, grapefruit, pineapple, cranberry
Low FODMAP Grocery Shopping Tips
Make low FODMAP shopping easier with these tips:
- Shop perimeter of store first – produce, meats, dairy.
- Buy lactose-free milk and dairy products.
- Look for gluten-free breads, grains, pastas.
- Choose suitable fruits like bananas, oranges, grapes.
- Pick low FODMAP veggies – spinach, carrots, tomatoes.
- Buy eggs, chicken, fish for protein.
- Find gluten-free packaged foods.
- Avoid onion, garlic, wheat-based products.
- Read all ingredient labels carefully.
Eating Out with a Low FODMAP Diet
You can still enjoy eating out on a low FODMAP diet by following these tips:
- Review menu online and choose suitable options
- Stick to basic foods like grilled meats, fish, eggs, salads
- Request sauces and dressings on the side
- Ask about gluten-free bread, pasta, dessert options
- Substitute french fries for roasted potatoes or rice
- Check that rice milk or lactose-free milk is available
- Mention FODMAP intolerance to your server
- Opt for meals you can modify like omelets, burgers, stir fries
Sample 3-Day Low FODMAP Meal Plan
Here is a 3-day sample low FODMAP meal plan:
Day 1
| Breakfast: | Gluten-free toast with poached eggs |
| Lunch: | Tuna salad wrap with lettuce in gluten-free tortilla |
| Dinner: | Roast chicken with carrots, sweet potato wedges |
Day 2
| Breakfast: | Oatmeal made with lactose-free milk, sliced banana |
| Lunch: | Spinach salad with chicken, bell peppers, balsamic dressing |
| Dinner: | Zucchini noodles with shrimp, tomato sauce, parmesan |
Day 3
| Breakfast: | Fried eggs, gluten-free toast, turkey bacon |
| Lunch: | Leftover roast chicken, carrots, sweet potato wedges |
| Dinner: | Grilled salmon, quinoa, green beans |
Conclusion
Following a low FODMAP diet is an effective way to manage irritable bowel syndrome. With proper meal planning, you can enjoy nutritious and delicious foods that won’t aggravate your digestive system. Focus on eating proteins, gluten-free grains, suitable fruits and vegetables. Read ingredient labels carefully and choose lactose-free dairy products. With some simple substitutions, you can still eat out and stick to a low FODMAP diet. Work with a dietician to create a personalized nutrition plan that meets your needs.
