[Last updated 5th November, 2018]
This is the second week of the 14-Day Low FODMAP Diet Plan For IBS.
It is fundamental that you start with Week 1 first.
As with the first week, this Dietitian-made plan helps you temporarily eliminate FODMAPs from your diet, which are a proven trigger of Irritable Bowel Syndrome (IBS).
Day #8 Monday
Breakfast: Banana Spinach Smoothie. I recommend you blend up several servings to store in the fridge for breakfast or for a quick lunch at work.
Lunch: Gluten-free sandwich with chicken or tuna or egg + baby spinach + mayonnaise
Dinner: Baked/pan-fried chicken breast + low FODMAP veggies + brown rice. Brown rice provides extra fibre (you will need it)
Snack: A handful of macadamias or walnuts (30g)
Day #9 Tuesday
Breakfast: Gluten free white toast + peanut butter (2 pieces). White bread appears better tolerated than brown bread.
Lunch: Fresh Spring (Rice-Paper) Rolls. Select a maximum of 3 veggies, and add a protein if you like. Leave out avocado and scallions.
Dinner: Spaghetti Bolognese
Snack: 1 cup of carrot and cucumber sticks + 2-3 tbsp cottage cheese. Keep these in the fridge as a snack or bring them to work. Maximum half a cup of each vegetable at one time to keep it low FODMAP.
Day #10 Wednesday
Breakfast: ¼ cup rolled oats + lactose free milk (cooked in microwave or stove), topped with ½ banana. Oats are naturally gluten-free, but purchasing a gluten-free variety ensures the product was not exposed to gluten-containing foods during packaging.
Lunch: Quinoa Salad with Nuts. This recipe has many alternatives depending on what vegetables and nuts you have leftover.
Dinner: Choose your favourite or leftovers
Snack: 200g (7oz) Lactose-free Greek yoghurt
Day #11 Thursday
Breakfast: Choose your favourite
Lunch: Choose your favourite or leftovers
Dinner: Maple Garlic Glazed Salmon + ½ cup cooked bok choy (per person) + brown rice to serve
Snack: 1 cup of carrot and cucumber sticks + 2-3 tbsp cottage cheese
Day #12 Friday
Breakfast: Choose your favourite
Lunch: Gluten-free sandwich with chicken or tuna or egg + baby spinach + mayonnaise
Dinner: Chicken Nachos, omit taco seasoning. Anything corn-based is gluten free, so that includes corn chips and corn tortillas. Start to add in some leftover vegetables you have.
Snack: A handful of macadamias or walnuts (30g)
Day #13 Saturday
Breakfast: Choose your favourite
Lunch: Fresh Spring (Rice-Paper) Rolls. Select a maximum of 3 veggies, and add a protein if you like. Omit avocado and scallions.
Dinner: Choose your favourite or leftovers
Snack: Gluten-free white toast + peanut butter
Day #14 Sunday
Breakfast: 2 Eggs any way you like them + gluten-free toast
Lunch: Choose your favourite / leftovers / eating out
Dinner: Korean Bibimbad Nourishing Bowl
Snack: 200g (7oz) Lactose-free Greek yoghurt
Bonus snack ideas
Additional healthy treats and snack ideas (not included on the shopping list below)… 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
Desserts and Treats
- Easy Chocolate Chip-Oat Scones
- Creamy Coconut Milk Quinoa Pudding
- Cheesy Baked Quinoa and Zucchini Cups
- Banana Nut Quinoa Muffins
Want the shopping list to print?
To make it easy for you, I’ve compiled all the ingredients for each week of the Low FODMAP Diet Plan For IBS into a shopping list. You can then save it to your phone or print it out:
What next…?
After following the entire plan for 14 days, simply choose your favourite recipes to have for the following 14 days. Low FODMAP diets should be strictly followed for at least 28 days (4 weeks) in order to be effective.
At this point, if you have noticed a significant improvement in your symptoms, it is time to start what is known as the Reintroduction Phase of a low FODMAP diet. This is where you may systematically reintroduce some foods you have been missing. Read more about it here.
