What Is a Low FODMAP Meal Plan?

A helpful strategy to assist control your symptoms of irritable bowel syndrome (IBS) at home is to make a meal plan that emphasises meals low in dietary fibre, or low FODMAPs.

Tens of millions of Americans struggle with the symptoms of IBS each year. Frequent episodes of diarrhoea, constipation, or both, together with discomfort, bloating, and other uncomfortable digestive symptoms, are the hallmarks of IBS.

Although there isn't a cure for IBS at this time, medication can help sufferers control their symptoms and avoid flare-ups. The low-FODMAPS diet is one strategy, which calls for restricting or staying away from specific kinds of indigestible carbs.

We go into further detail about FODMAPs and how to make a low-FODMAPS meal plan, complete with ideas for breakfast, lunch, and dinner that you can make right now.

How to create a low FODMAP meal plan

It can help to clarify what FODMAPs are before you start designing your first low-FODMAPS meal plan.

"Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols" is what "FODMAP" stands for. Put another way, FODMAPs are a form of sugar that is difficult for our bodies to process, which results in fermentation and the unpleasant sensations of gas, pain, and other discomfort.

Foods high in FODMAPs have a high concentration of these sugars, which increases the likelihood of intestinal fermentation. It is advisable to steer clear of these items and foods while designing a low-FODMAPS meal plan.

Among the most popular foods high in FODMAPs are:
  • pears, raspberries, watermelon, apples, blueberries, cherries, grapes, and peaches
  • broccoli, onions, garlic, mushrooms, cabbage, cauliflower, and asparagus
  • legumes, chickpeas, red kidney beans, black-eyed peas, and soybeans
  • bread, barley, rye, crackers, pasta, tortillas, and most cereals
  • Whey protein, ice cream, sour cream, soft cheese, and most yoghurts
  • Certain plant milks, fruit juices, kombucha, and artificial and natural sweeteners
Conversely, foods low in FODMAPs have significantly lower levels of FODMAPS, which makes them less prone to ferment and result in digestive problems. More of these foods should be included in your meal plan if you're following a low-FODMAPS diet.

Among the most popular low-FODMAPS foods are:
  • beef, fish, and meat-and-fish products free of components high in FODMAPs
  • eggs, dairy products without lactose, aged soft cheeses, and hard cheeses
  • some seeds and nuts, such as peanuts, macadamia nuts, and pine nuts
  • Citrus fruits, cantaloupe, grapefruit, honeydew melon, kiwi, and strawberries
  • bell peppers, bok choy, sweet potatoes, squash, tomatoes, yams, cucumbers, carrots, celery, kale, green beans, lettuce, parsnips, and spinach
  • rice, quinoa, corn and oats
  • oils, fats, stevia, herbs, spices, and maple syrup
The next stage is to begin meal planning after you have a list of meals to include and those to avoid.

Typically, the process of meal planning looks like this:
  1. To start, look for inspiration in your pantry, refrigerator, and recipe books or internet.
  2. Make your grocery list and select your recipes next.
  3. Lastly, get the ingredients, cook, store, and savour your meals.

Recipe ideas for low FODMAP meal planning

You may create a meal plan using the low-FODMAPS dish ideas listed below, and you can begin meal planning right away.

Breakfast ideas

When it comes to your morning meal, a few easy swaps can transform a regular breakfast menu into a low FODMAP option:
  • waffles or pancakes made with lactose-free milk, maple syrup, and oat flour
  • spinach, bell peppers, and cheddar cheese in an egg white omelette
  • Scrambled eggs with aged soft cheese, served with bacon and potatoes on the side
  • Yoghurt without lactose or produced with oat milk, garnished with fruit and handmade granola

Lunch and dinner ideas

When creating your meal plan, consider combining several low-FODMAPS proteins, veggies, and grains for lunch and dinner.
  • ground beef, carrots and zucchini in lettuce wraps served with white rice on the side
  • salad of kale and spinach with roasted veggies, baked fish, and homemade dressing
  • corn tortillas, lettuce, tomatoes, cheese and vegan sour cream topped with carnitas tacos
  • gluten-free wrappers are used to make chicken quesadillas with homemade salsa on top
  • grilled summer squash and mashed sweet potatoes served alongside grilled chicken
  • quinoa bowl topped with sautéed carrots, zucchini and bok choy with marinated firm tofu

Snack and dessert ideas

You can still have a lot of snack and dessert alternatives even if you're on a low-FODMAPS meal plan:
  • fruit on top of cottage cheese
  • toast with peanut butter on sourdough
  • Cheese, sliced meat, and gluten-free crackers
  • homemade fruit and nut muffins
  • Cookies, cakes, or bars made with oat flour or without flour
  • coconut milk gelato or bars with fruit sorbet

Sticking to your low FODMAP meal plan when dining out

Eating out can be challenging while adhering to a low-FODMAPS eating plan because fast food and restaurant cuisine sometimes include high levels of FODMAPs. However, this does not exclude you from finding low-FODMAPS items when dining out.

Take a peek at the menu selections before you leave the house. You can familiarise yourself with some of the low FODMAP food options available to you by looking over the menu before you go.

Ask questions about the menu options as soon as you arrive at the restaurant or company. Inform the waiter of your dietary restrictions and what you must avoid. Occasionally, you might even be able to request dressing on the side or swap out a high-FODMAPS item for a lower-FODMAPS one.

Seek out eateries that can make meals allergen-safe or that have a wide variety of gluten- and dairy-free options.


What does a low FODMAP meal look like?

meat, fish, and goods containing meat and seafood but low in high FODMAP components. eggs, dairy products without lactose, aged soft cheeses, and hard cheeses. some seeds and nuts, such as peanuts, macadamia nuts, and pine nuts.

Is rice a Fodmap food?

However, rice is regarded as a low-FODMAPS food. While red rice can be consumed up to one cup at a time, both brown and white rice are low in FODMAPs. Keep in mind that certain types of rice are higher in nutrients than others when incorporating them into a low-FODMAPS diet.

Are almonds a low-FODMAP food?

On the low-FODMAP diet, almonds are among the nuts that are permitted as long as you limit your portion size to 10 almonds for each meal or snack. They're a handy snack to have on hand if your selections for suitable snacks are restricted.

Are bananas low in FODMAP?

While not as sweet or soft as ripe bananas, unripe bananas are lower in FODMAPS and hence a healthier option for those with IBS. On the other hand, bananas accumulate oligofructans, a particular kind of FODMAP, when they ripen. Ripe bananas are therefore regarded as a high-FODMAPS food. 


There are both high and low concentrations of FODMAPs in a broad range of fruits, vegetables, proteins, and grains.

Making your daily and weekly dishes revolve around low-FODMAPS meals and minimising high-FODMAPS options is the first step in creating a low-FODMAPS meal plan.

Speak with a physician, gastroenterologist, or registered dietitian who specialises in low-FODMAPS diets if you've been considering the advantages of a low-FODMAPS diet for your IBS symptoms for more advice on where to begin.

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