[Last Updated 17th January, 2017. Shortened to a 7-day plan and swapped some recipes in line with Monash FODMAP updates.]
Do you experience digestive stress almost every single day?
Does it make you feel not only physically tired, but emotionally exhausted too?
If you know or suspect a chronic food intolerance could be causing you to feel this way – and are determined to discover exactly what those problem foods are – this sample meal plan is for you.
The 7-Day Low FODMAP Diet Plan For IBS is a Dietitian-made plan that helps you temporarily eliminate FODMAPs from your diet, which are a proven trigger of Irritable Bowel Syndrome (IBS).
It’s designed to give you some ideas and take the stress and guesswork out of your meal-planning.
Remember that a low FODMAP diet should be strictly followed for at least 28 days (4 weeks) in order to be effective. To learn why, please read this first.
After that period it may be time to progress to the reintroduction or rechallenge phase.
Many recipes in this plan are from FODMAP bloggers and dietitians that I strongly encourage you to follow!
The 7-Day Low FODMAP Diet Plan For IBS
Absolutely Must-Read Notes Before You Start:
- Ask your personal doctor or dietitian first: While I am a qualified Dietitian, I’m not familiar with your personal medical history, your current medications or additional factors that need to be considered when altering your diet or fitness regime.
- This meal plan is high restrictive and temporary: A low FODMAP diet is highly restrictive and not for those without a medical reason. It’s also a temporary eating pattern that is split into the Elimination Phase (1st) and the Reintroduction Phase (2nd) – read more about it here. This plan focuses on the Elimination Phase.
- Not appropriate for certain medical conditions: That includes people with diet-related medical conditions (eg. type 1 or type 2 diabetes using medication) and those at risk of eating disorders or emotionally fragile. Also it goes without saying that this is not for children- any elimination diet for a child must be under direct supervision of a dietitian.
- Download this low FODMAP food list: Portion size is fundamental as most low FODMAP foods still contain small amounts. For example, a serving of pineapple is low FODMAP, but if you eat half a pineapple in one go then your FODMAP intake will be high. Download this list as a low FODMAP food guide.
- Choose water as your drink: The meal plan does not include drinks, but keep a bottle of water with you at all times and drink up. Black coffee, black tea, peppermint tea, and green tea are very low FODMAP and okay to have (no milk).
- Prepare all foods yourself at home where possible: To avoid accidentally consuming high FODMAP foods usually means planning meals ahead of time, which is why I recommend you grab the shopping list for each week’s recipes at the bottom of this post.
- Keep a food diary: Record each meal you had and if you experienced any undesirable symptoms after each meal or later that day. This is known as a food diary and is crucial for helping you recognise triggers and later on for the reintroduction phase. Here is a simple example from Healthy Food Guide NZ that you could mimic, or just write yours on some paper at home.
- The recipes sourced often make 2-4 servings: Consider this when writing your shopping list. You will have leftovers. Feed the family or save the leftovers to have in place of a meal on another day.
- I also strongly recommend you invest $11 to purchase the Monash University FODMAPs app, available on iPhone and Android devices. They have a huge bank of foods that have been tested for their FODMAP levels, as well as almost 100 original recipe ideas. Small price to pay for a lifetime of change.
Please email me if you have any other questions – hello AT dietvsdisease.org (had to write it like that to avoid Spam-bots).
Day #1 Monday
Breakfast: Low FODMAP Blueberry Smoothie. Make a big batch so it’s ready to go from the fridge each morning.
Dinner: Maple Garlic Glazed Salmon + low FODMAP veggies (see the link just above) + 1 cup cooked brown rice (for the fiber).
Snack 1: A big handful of macadamias, Brazil nuts or walnuts (40g maximum). Important for fiber and nutrients.
Snack 2: Certified Low FODMAP Dark Chocolate, Nuts and Sea Salt Snack Bar. Available here on Amazon (aff link).
Day #2 Tuesday
Breakfast: 1/2 cup rolled oats + water or lactose-free milk, topped with ½ banana. More than 1/2 cup is high FODMAP (oligosaccharides).
Lunch: Pumpkin & Carrot Risotto. This is best prepared ahead of time in batches.
Snack: 1 cup total of carrot and cucumber sticks + 3-4 tbsp cottage cheese. Keep these in the fridge as a snack or bring them to work.
Day #3 Wednesday
Breakfast: Overnight Banana Chocolate Oats
Lunch: Easy One-Pan Ratatouille
Snack 1: 200g (7oz) Lactose-free yoghurt
Snack 2: Certified Low FODMAP Almond Coconut Snack Bar. Available here on Amazon (aff link).
Day #4 Thursday
Breakfast: Sourdough toast (white wheat or 100% spelt) + peanut butter (2 pieces). Learn more about breads are okay here.
Lunch: Quinoa Salad with Nuts. This recipe has many alternatives depending on what vegetables and nuts you have leftover. Leave out the fruit.
Snack: 1 cup of carrot and cucumber sticks + 3-4 tbsp cottage cheese
Day #5 Friday
Breakfast: Choose your favourite.
Dinner: Sesame Tofu with Broccoli and Walnuts + brown rice (for extra fiber). Brown rice provides extra fibre (you will need it), but limit broccoli to 2/3 cup per serve.
Snack 1: A big handful of macadamias, Brazil nuts or walnuts (40g maximum)
Snack 2: 1 small packet (50 grams) corn chips + certified low FODMAP salsa available on Amazon (aff link).
Day #6 Saturday
Breakfast: Low FODMAP Blueberry Pancakes.
Lunch: Choose your favourite or leftovers.
Dinner: Choose your favourite / leftovers / eating out
Snack: 200g (7oz) Lactose-free yoghurt
Day #7 Sunday
Breakfast: Sunday Breakfast: Poached Eggs on Toast. Use sourdough toast (white wheat or 100% spelt).
Lunch: Choose your favourite / leftovers / eating out
Dinner: Korean Bibimbap Nourishing Bowl
Snack: Banana Nut Quinoa Muffins. One muffin, too many and it becomes high FODMAP.
Bonus Snack Ideas
Additional healthy treats and snack ideas… because life happens:
- FODY Foods Certified Low FODMAP snack bars, available on Amazon here (aff link).
- Rice crackers + small serve brie/Camembert/goat’s cheese/feta
- Banana slices (half banana) + spoonful of peanut butter
- Hard-boiled egg
- Chewy Peanut Butter Cookies
Desserts and Treats
- Easy Chocolate Chip-Oat Scones
- Creamy Coconut Milk Quinoa Pudding
- Cheesy Baked Quinoa and Zucchini Cups
- Fudgy One-Bowl Brownies
Want all the recipes and shopping list to print?
To make it easy for you, I’ve compiled all the recipes and ingredients for this meal plan into a document . You can then save it to your phone or print it out:
Monash have discovered that some fruits and vegetables are so low in FODMAPs that they can be eaten “freely”.
That is, you don’t really have to worry about them.
However, it’s still not recommended you gorge on them in one sitting because it can all add up.
Here is a list of FODMAP “free” foods from the Monash app:
- Bell Peppers
- Common tomato
- Lettuce (iceberg)
- Lettuce (red coral)
- Lettuce (butter)
- Swiss Chard
- Seaweed (nori)
- Banana (firm)
- Grapes (black muscatel)
- Grapes (ralli seedless)
- Grapes (red)
- Grapes (red globe)
- Grapes (Thompson)
- Lemon juice
- Lime juice
- Orange (navel)
- Prickly pear
- Plantain (peeled)
For more details and recipes, you can’t go past The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders.
It’s authored by Dr. Sue Shepard and Dr. Peter Gibson, the researchers who first discovered the IBS-FODMAP link.
Click here to take a look on Amazon (aff link).
If you’ve already been through the elimination phase successfully, it could be time to move on to the reintroduction/rechallenge phase.
More on IBS, FODMAPs and related topics
- The Beginner’s Guide to a D.I.Y Low FODMAP Diet
- FODMAP Reintroduction Plan and Challenge Phase: Your Guide and FAQ
- How To Stop Diarrhea: Diet Changes and Natural Remedies
- 11 Warning Signs You Have A Sneaky Food Intolerance
- Histamine Intolerance: The Complete Beginner’s Guide