Best FODMAP meal plans

Having a sensitive stomach means that you should be constantly paying attention to your diet. It is definitely not an impossible mission but there are many things to keep in mind when you choose your food and drinks. People with sensitive stomachs and/or IBS experience problems like bloating, flatulence, diarrhea, stomach cramps and overall digestive discomfort. In order to avoid those problems they must follow a low FODMAP diet, which excludes many foods and focuses on ingredients that support the digestive tract. Read more about low FODMAP meal plans below. You can also find more low FODMAP meal plans, elimination low FODMAP meal plans and meal plans combining the low FODMAP diet with other diets here.

What foods and drinks should be avoided?

• Vegetables, such as garlic, onions, cabbage, broccoli, cauliflower, snow peas, asparagus, artichokes, leeks, beetroot, celery, sweet corn, mushrooms;
• Fruits such as blackberries, watermelon, cherries, pears, apples, nectarines, apricots, plums, mangoes, dry fruits;
• Beans and lentils;
• Rye and wheat;
• Dairy products that contain lactose;
• Cashews and pistachios;
• Sweeteners and artificial sweeteners such as corn syrup, sorbitol, xylitol, mannitol, isomalt;
• Drinks such as alcohol, coconut water, sport drinks, concentrate juices.

It looks like a lot and it might even seem scary because so many things are excluded. Luckily, this is only at first glance and now we are going to take a closer look to what you can eat.

• Vegetables including tomato, cucumber, lettuce, carrot, bell pepper, zucchini, eggplant, potatoes, turnips, olives, green beans;
• Fruits that are not considered “stone” fruits, such as orange, lime, strawberries, cantaloupe, banana, blueberries, grapefruit, grape, lemon, melon, kiwi;
• Lactose free cheese like brie and camembert ;
• Meat;
• Fish;
• Eggs;
• Grains, such as rice, oats, quinoa, spelt bread, gluten-free pasta;
• Almond milk, rice milk;
• Almonds, macadamia, walnuts, pumpkin seeds, peanuts;
• Coffee, tea, freshly squeezed fruit juice.

So, you know the basics of the low FODMAP diet. Now what? It is time to create a meal plan and see for yourself whether the low FODMAP diet is working well for you. We are here to help you and provide you with a 4 day meal plan to build the foundation of healthy habits, cleanse your system from toxins and support your GI tract. The following plan is just a guideline, you must adjust the portion sizes to your personal needs, but it would definitely help you get rid of digestive discomfort. If you want to eat tasty and healthy food, without experiencing bloating and pain, keep reading…

Day 1

Breakfast

-Omelet with eggs, brie and some low FODMAP spices of your choice

-A handful of freshly chopped seasonal veggies such as tomatoes, cucumbers, carrots and/or greens

-A slice of gluten free bread

*cook the omelet in a pan with fresh natural ghee

Lunch

-Baked salmon

-A handful of freshly chopped seasonal veggies

-Boiled rice with low FODMAP spices of your choice

Snack (could be skipped, depending on your physical activity and calorie intake demand)

-A few spoons of oats with low FODMAP protein shake and a banana

*soak the oats in water overnight or for at least 3 hours; do not put too much water, just enough to cover them; when it is time to eat, prepare the protein shake and put it in a bowl with the oats and cut the banana

Dinner

-Salad with mixed greens, tomatoes, cucumbers, pumpkin seeds, olives, and one or two boiled eggs

*If you did not have a snack, add some boiled rice or quinoa to the salad

Day 2

Breakfast

-Oats, chia and flaxseed (again, soaked overnight or for at least 3 hours) with low FODMAP protein shake and a banana (or other low FODMAP fruit of choice)

Lunch

-Boiled quinoa with chopped veggies and chicken breast

*Cook some carrots, bell peppers and zucchini in a pan with fresh natural ghee and add the boiled quinoa; you can bake the chicken breast separately in the oven or mix everything together in the pan

Snack (could be skipped, depending on your physical activity and calorie intake demand)

Macadamia nut butter + probiotics & MCT oil

Dinner

-Salad with green leaves, green beans, tomatoes, carrots, olives and slices of camembert cheese

*If you did not have a snack, add some boiled rice or quinoa to the salad

*If the protein in the dinner is not enough for you, add one or two eggs, OR meat of your choice (maybe some chicken breast from the lunch?)

Day 3

Breakfast

-Banana pancakes with fresh blueberries and maple syrup

*to prepare the pancakes, simply mix 2-3 eggs with one unripe smashed banana and some vanilla extract; use a non-stick pan and cook them on low heat with a little bit of fresh natural ghee

Lunch

-Baked potatoes and salad with green leaves, tomatoes, cucumbers, pumpkin seeds and brie cheese

*bake the potatoes with low FODMAP spices of your choice

Snack (could be skipped, depending on your physical activity and calorie intake demand)

-Protein and probiotic oatmeal, Coconut Warrior

Dinner

-Pork/beef steak and quinoa salad with chopped veggies

*add some low FODMAP spices of your choice

Day 4

Breakfast

-Chia pudding with oats, almond milk, protein powder, strawberries and blueberries

*soak the chia seeds and oats in a little bit of water or almond milk overnight; in the morning prepare the shake with almond milk and protein powder, add it to the pudding, chop the berries and mix it altogether

Lunch

Boiled rice with veggies of your choice, green beans and walnuts

*add some low FODMAP spices of your choice

*cook everything in a pan with fresh natural ghee

Snack (could be skipped, depending on your physical activity and calorie intake demand)

-Macadamia nut butter + probiotics & MCT oil

Dinner

-Gluten-free pasta with low FODMAP sauce and ground meat

*add some low FODMAP spices of your choice

Eating low FODMAP foods does not mean that you should be eating boring and not tasty meals. It simply means that you need to think about your food a little bit in advance, but this is also the case for everyone, who wants to eat healthy and feel good. Note that this meal plan is with a high protein intake and is more suitable for active people, sports lovers and athletes. If you are not that physically active, you can still follow the plan the way it is, or adjust the protein according to your needs. The plan could also be modified for vegetarians and vegans. The whey protein powder could be replaced with vegan powder, and instead of meat, fish and eggs, you can look for vegetarian or vegan low FODMAP protein sources, such as green beans, chia seeds, tempeh, regular tofu, canned lentils and chickpeas.

*The last two are considered low FODMAP when they were in a can because the oligosaccharides found in pulses and legumes are water soluble, which makes the lentils and chickpeas lower in FODMAPs.

So, there you have it! A meal plan for 4 days that can put you in the right direction towards healthy, low FODMAP eating. Follow it strictly, use it as a starting point and guideline, or use it as an inspiration for when you don’t know what to cook. Modify the plan according to your personal needs and goals, and let us know how you feel in the comments below. If you have any questions about it, do not hesitate to share them with us! You can get more low FODMAP plans for elimination and combining elimination with other diets here.