If you struggle with digestive issues like bloating, gas, or Irritable Bowel Syndrome (IBS), a Low FODMAP diet might be the answer. This scientifically backed dietary approach helps reduce symptoms by limiting certain fermentable carbohydrates that can trigger gut discomfort.
This article provides a structured Low FODMAP meal plan, ensuring a balanced intake of nutrients while keeping your digestive system happy.
What is a Low FODMAP Diet?
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that the small intestine poorly absorbs. Foods high in FODMAPs can cause digestive distress in some people, leading to bloating, cramping, diarrhea, or constipation.
A Low FODMAP diet is typically followed in three phases:
- Elimination Phase – Removing high FODMAP foods for 4-6 weeks.
- Reintroduction Phase – Gradually reintroducing specific FODMAP foods to identify triggers.
- Maintenance Phase – Customizing a long-term diet based on tolerance.
Why Follow a Low FODMAP Diet?
The Low FODMAP diet is designed to help people with IBS by eliminating common food triggers. If you’re unsure which foods might be causing your symptoms, check out our detailed IBS Food Triggers Guide to identify the biggest culprits before starting this meal plan.
7-Day Low FODMAP Meal Plan
Day 1
- Breakfast: Scrambled eggs with spinach and gluten-free toast
- Lunch: Grilled chicken salad with mixed greens, cucumbers, and olive oil dressing
- Snack: A banana with peanut butter
- Dinner: Baked salmon with quinoa and roasted carrots
Day 2
- Breakfast: Lactose-free yogurt with strawberries and chia seeds
- Lunch: Turkey and lettuce wrap with gluten-free tortilla
- Snack: Handful of almonds and an orange
- Dinner: Stir-fried tofu with zucchini and jasmine rice
Day 3
- Breakfast: Oatmeal with maple syrup and walnuts
- Lunch: Quinoa salad with feta cheese, cherry tomatoes, and lemon dressing
- Snack: Rice cakes with almond butter
- Dinner: Grilled shrimp with mashed potatoes and steamed green beans
Day 4
- Breakfast: Smoothie with lactose-free milk, blueberries, and spinach
- Lunch: Grilled chicken with roasted sweet potatoes and sautéed kale
- Snack: Hard-boiled eggs with salt and pepper
- Dinner: Baked cod with zucchini noodles and pesto sauce
Day 5
- Breakfast: Scrambled eggs with lactose-free cheese and sautéed mushrooms
- Lunch: Lentil soup with gluten-free crackers
- Snack: Coconut yogurt with flaxseeds
- Dinner: Beef stir-fry with carrots and jasmine rice
Day 6
- Breakfast: Rice porridge with cinnamon and a drizzle of honey
- Lunch: Grilled salmon with roasted butternut squash and steamed broccoli
- Snack: Dark chocolate with walnuts
- Dinner: Chicken and quinoa bowl with olive oil dressing
Day 7
- Breakfast: Avocado toast on gluten-free bread with eggs. Need more variety for your morning meals? Explore our Low FODMAP Breakfast Ideas & Recipes for delicious gut-friendly options.
- Lunch: Tuna salad with cucumbers and a lemon vinaigrette
- Snack: Popcorn with olive oil and sea salt
- Dinner: Turkey meatballs with gluten-free pasta and marinara sauce. Want more dinner inspiration? Try these Easy Low FODMAP Dinner Recipes for delicious and IBS-friendly meal ideas.
Tips for Following a Low FODMAP Diet
- Read Labels Carefully – Many processed foods contain hidden high FODMAP ingredients.
- Cook at Home More Often – This allows better control over ingredients.
- Stay Hydrated – Drinking plenty of water supports digestion.
- Introduce Foods Gradually – During the reintroduction phase, add one new food at a time to assess tolerance.
Conclusion
A Low FODMAP diet can be a game-changer for those struggling with digestive discomfort. This 7-day meal plan provides a structured yet flexible approach to help you navigate your dietary needs without sacrificing flavor or nutrition.